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Chandan Tiwari Makes A Positive Lifestyle Shift!

chandan tiwari

Life is full of unexpected twists and turns and as you age those twists and turns keep getting narrower. But as long as you are determined to pull through, nothing can stop you. And sometimes all you need is a helping hand. The story of our player Chandan Tiwari is one such example. 

Life Before GOQii 

Now 28 years of age, Chandan Tiwari used to be quite active in sports during his youth. He represented his school and college in cricket. He was lean, fit and weighed 74kg. However, once he began working in 2016, his life got caught up in the twists and turns of a working individual and he found himself working for 14-15 hours a day backed by lack of sleep, unhealthy eating habits and lack of physical activity. In 3 years, he gained 22kg and also suffered bouts of depression with his confidence being at an all time low. He says he is not sure whether depression led to all the unhealthy eating and weight gain or was it the other way round. He faced frequent health issues like cold and fever, stomach issues and skin allergy. He was diagnosed with fatty liver too during one of the medical tests conducted in 2018. 

Enter GOQii 

Chandan was introduced to GOQii by his brother who is also an active user and had undergone a transformation due to lifestyle changes introduced by the coach. He joined GOQii in August 2019 and his life took another turn – this time for the better. 

The first thing his GOQii Coach did was explain the importance of a slow and consistent approach to fat loss rather than changing his lifestyle completely. So he started slowly. The changes introduced by his coach included: 

  • No outside food on weekdays 
  • Lemon water early in the morning on an empty stomach’
  • ACV before lunch
  • 30 min of walking everyday
  • Reduce consumption of sweets

Later, his GOQii Coach also introduced habits such as: 

  • Focusing on eating and chewing food slowly as he was used to finishing his meals quickly
  • Eating fruits and raw vegetables
  • Less oil in cooking and more boiled food
  • Start with a run for 1 or 2 km and then slowly increase it to 5 km

Chandan Tiwari Takes The Positive Turn! 

In 2 months flat, Chandan was able to lose 10kg. This motivated him to be more dedicated. He says it was initially difficult to abstain from his normal eating habits as all the sweet cravings were hard to control but he pulled through. He proudly says he has not touched sweets in the last 5 months. 

The other changes he experienced include: 

  • 2-3 days of run and 3-4 days of bodyweight exercises at home by following YouTube or GOQii Play Coaches. The bodyweight training has helped him achieve lean muscle. 
  • He participated in a 10k run last year and now wants to do a 21 km marathon. 
  • His sleep has improved as he avoids late night TV or his phone. Goes to bed at 11PM as compared to 2-3AM before. 
  • Has incorporated meditation and breathing exercises to his routine which keep him calm although work pressure has not reduced, he is able to manage his work and prioritize fitness. 

Thanks to all these changes, he now weighs 74.5kg. His fatty liver condition is completely cured. His thyroid is under control although he is still on medication. Right now, he feels more positive, confident and energetic even after 11 hours of work. Apart from interacting with his coach on a regular basis, he has been regularly buying products from the GOQii Health Store. 

In his words, he was almost obsessed with his transformation and wanted to get back in shape at any cost. He said, “It’s not just the physical transformation but my mental transformation which I am happy about. I now feel totally in control of myself and stronger to handle everything.” His family is overwhelmed with his transformation and wish to thank GOQii for their support and help.

Do you want to make a positive shift too? Well, download the GOQii app and subscribe now! To read more inspiring stories, check out Healthy Reads. 

#BeTheForce 

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“Don’t Ignore Your Health!” – Nirmal Bhatt Shares a Message For All Womenfolk

Nirmal Bhatt

As a working woman, managing a professional life and a personal life can be quite challenging given the status quo that exists in our society. Sometimes, so much effort goes into looking after a household as well as crushing it in the professional field that one easily forgets to take care of themselves. Nirmal Bhatt, a 42 year old working professional from Noida faced similar challenges as she tried her best to maintain the delicate balance between her work as an Academic Coordinator at Amity University and her household. 

Before Being a Part of GOQii 

Since 2012, Nirmal Bhatt has been suffering from hypothyroid and hypertension. Over the years, her weight had been increasing consistently. In 2019, she weighed almost 82kg. Her TSH was 10 and her BP was 150/110. Her diet was loaded with ghee and oil, zero physical activity and every weekend involved eating out. She always felt lethargic and given her routine, she lacked any motivation to do anything for herself. But all that was about to change! 

Making a Lifestyle Change With GOQii 

As a part of the deal with Star Health Insurance, she got a GOQii subscription as well. Living in a joint family with her husband and 2 grown-up kids, she says one can only imagine how hectic her life was. She had avoided talking to her GOQii Coach fearing that she’d be asked to make drastic changes in her routine which would be near to impossible to achieve. 

She had heard from her friends how dieting works and she undoubtedly wouldn’t be able to do any of it. Upon the brink of giving up, Nirmal decided to give GOQii a try after relentless calls from her GOQii Coach who refused to give up on her. Since taking that decision to move forward, Nirmal didn’t have to look back ever again. 

Her coach explained to her how she can bring about small changes to her lifestyle and still achieve her goals. She stressed on 3 major changes which have contributed the most to her weight loss – reduced tea consumption, avoiding junk and sweets. Nirmal confessed to being a tea addict, consuming almost 7-8 cups of tea a day. Now, she has reduced to just 2 cups a day. In addition, she has also stopped consuming fried food and sweets – both of which she couldn’t resist before. 

Physical activities were something she would never try before but has now become a part of her daily routine. During the 2 initial months of lockdown, she wholeheartedly gave herself up to an active lifestyle and worked out for an hour every day. Since May, when she resumed work from home, she still tries to complete her 10k steps on most days. Her secret, she says, is never sitting idle. She constantly tries to be on the move, walking, stretching as and when she can. 

The other changes which were implemented by her coach include: 

  • Intermittent fasting
  • Including salads in meals
  • Early dinner
  • Fixed meal time irrespective of other family members

Thanks to all the changes which she accepted, her weight has reduced to 67.5kg and her waist size has gone from 38 inches to 34 inches. 

What Does Nirmal Bhatt Have To Say About Her Coach? 

Nirmal Bhatt says that she can’t thank her GOQii Coach Meenakshi enough for all the cooperation, guidance and motivation she provided. During the early days, when Nirmal would get frustrated about preparing all the delicious snacks for her family and not get to eat any, Coach Meenakshi used to keep her morale high by reminding her that she has to fit into that lehenga while attending the next wedding. She used to keep nudging and pushing her constantly, giving her tips and ways to stay healthy even on days when she would absolutely want to do nothing. Owing to her positive outcome and the bond she and her coach have formed, Nirmal has renewed her subscription for a year. 

“I want to tell this to all the womenfolk”, Nirmal says as she adds that, “It’s very easy to lose track of yourself while tending to your family and household responsibilities. Don’t ignore your health! You can only take care of your loved ones if you are fit. Don’t bother what others have to say about your appearance. Lose weight because you want to look and feel good. Not because your relatives or friends want you to. It’s not at all easy but it is definitely worth the effort. You can’t stop beaming when you get compliments on your transformation from friends and colleagues.”

What Does Coach Meenakshi Have to Say About Her Player? 

Nirmal Bhatt was very determined,dedicated with the health goal to reduce weight and waist size when she came on board .She was suffering from thyroid, BP, bloating, emotional stress, less energetic and disturbed sleep. She wasn’t able to spare time for her health because of her busy schedule

We began with small changes like reduced tea, sweets, biscuits and added salads and early dinner along with 15 minutes of Pranayam. She lost 4.5 kg. weight with 1 inch loss in a month. We worked on stress and sleep by adding deep breathing and meditation to her routine. We followed 10 minute abs exercises along with some cardio like jumping jacks, skipping, spot jogging, plank. For dinner, we added proteins, beetroot juice, chia seeds – post which she lost 10 kg. and 2 inch loss in 4 months. Then we accepted challenges like reduced sugar, intermittent fasting and added flax seeds, green tea and virgin coconut oil in her diet – all of this with consistent 10,000 steps with strengthening exercises. She further lost 14.5kg and 4 inch loss. Her TSH level is now 6.5 which was 10.2 in 2019. BP is also under control but she takes medicines sometimes, not regularly. Nirmal is very honest about whatever she eats. The best part of  Nirmal is trying to be active throughout the day to complete 10,000 steps challenge  daily with any exercises. 

We hope this story motivates you to make a positive lifestyle change! For more inspiring stories, check out Healthy Reads. To be a part of GOQii’s preventive healthcare ecosystem, visit our website now! 

#BeTheForce

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How To Stay Safe From Infections During Navratri

navratri

This year’s Navratri is going to be both special and totally different since it is going to be celebrated amid a worldwide pandemic. Even though we all want to celebrate and enjoy after being locked down for the past few months, there is an apprehension in our hearts of getting infected. If you’re confused about what to do, we have a few tips to help you protect yourself and your loved ones during Navratri! 

How To Stay Safe During Navratri 

  1. Have enough calories from healthy food, including lots of different colored vegetables, fruits, nuts, seeds, dairy, pulses, and legumes in small and frequent meals at regular intervals. Also, make sure that you eat food items that are easy to digest.
  2. Stay hydrated: Water intake can be challenging during fasts. Water cleanses our body and adequate hydration levels can help maintain the health of mucous membranes and decrease irritation while coughing, sneezing, and even just breathing. It helps flush out toxins/pathogens. So, hydrate yourself with plain water, coconut water, lemon water, kokum water, lukewarm milk, buttermilk, fruit smoothies, etc.
  3. Get enough sleep: Lack of sleep can affect how fast you recover from illness and your susceptibility to infections. Throughout our sleep, the immune system releases proteins known as cytokines that have protective properties against infections/inflammation, and sleep deprivation can decrease the production of these protective cytokines. Hence never miss 7-8 hours of sleep.
  4. Continue with physical activities like walking and yoga. It increases blood circulation which also expedites the circulation of antibodies or WBC’s and facilitates their reach to the site of infection efficiently and facilitates recovery. Regular physical activity also helps reduce stress, which can be a major contributor to compromised immunity. 

How To Prevent Exposure to the Virus (As per WHO)

If I am attending a small gathering or an event, what precautions should I take to protect myself and others from getting infected with covid-19?

  • Always check local regulations before attending an event.
  • Stay at home if you are feeling unwell.
  • Always comply with the following 3 basic preventive measures, 
  • Maintain at least 1-meter distance from others, and wear a mask at all times.
  • Cover a sneeze or cough with a tissue or bent elbow and immediately dispose of the tissue in a closed-lid bin. Avoid touching eyes, nose, and mouth.
  • Wash your hands frequently with soap and water, or with a hand sanitizer.

If I am organizing a small gathering or an event, what precautions should I take to prevent the spread of Covid-19 among guests?

  • Always check local guidelines before planning your event.
  • Brief guests about precautions before the event starts; during the event, remind guests of these precautions and ensure they are followed.
  • Choose outdoor venues over indoor spaces – if indoors, ensure the area is well-ventilated.
  • Minimize crowding by staggering arrivals and departures, numbering entries, designating seats/places, and marking the floor to ensure physical distancing between people of at least one meter.
  • Provide all necessary supplies to attendants/participants – hand hygiene stations, hand sanitizer or soap and water, tissues, closed-lid bins, distance markers, masks.

What You Must Avoid Doing 

  1. No calorie-dense fried, sweets, gravied foods  
  2. No starving: Do not stay hungry for long as starving releases the stress hormone cortisol, which can suppress some immune responses. So, if you are planning a fast, it is important to take care of your health and plan your meals at frequent intervals.
  3. People who are ill and with certain chronic conditions such as diabetes, cardiac disease, kidney disease, breathing difficulties/asthma/sinusitis, etc., and including those with Covid-19, must be exempt from fasting.
  4. Avoid the 3 Cs: Spaces that are Closed, Crowded or involve Close contact. Outbreaks have been reported in closed, crowded indoor settings where people talk loudly, shout, breathe heavily or sing. In such environments, the virus appears to spread by respiratory droplets or aerosols more efficiently, hence, taking precautions is all the more important.

This year, because of the global pandemic sweeping across all the globe, we will have to do our part, to curb the spread of coronavirus. Hence, enjoy the celebration of the festival responsibly and judiciously!

We hope this article helps you! To further track and mitigate the spread of infections, get the GOQii Smart Vital which measures vitals such as blood oxygen (SpO2), body temperature, heart rate and blood pressure – all of which could help you flag out any possibilities of an infection. 

#BeTheForce of good health during Navratri! 

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Effective Tips to Boost Your Immunity

boost your immunityAs we prepare to welcome the monsoons, along with the ongoing pandemic, the change in season might affect some of you as you may show symptoms of cold and flu. During this time especially, it becomes important to protect your body against any illness or disease caused by bacteria or viruses. The best way to prevent cold and flu is to boost your immunity! 

Types of Immunity 

  • Specific Immunity: Is related to specialized cells located throughout the body like thymus, lymph nodes, bone marrow, spleen, lymphoid tissues, etc. which respond to invasions of foreign materials/microorganisms like bacteria, virus, fungi produced by or entering the body.
  • Non-Specific Immunity: Is related to the physical barriers like skin and mucous membrane. They form the first line of defence against the entry of microorganisms or foreign substances in your body.
  • Others: These include mobile cells like leukocytes and lymphocytes. They are released in the blood and carried to the site where they are needed when any microorganism invades the tissue.

How To Boost Your Immunity 

Each person has a different spectrum of immunity ranging from good to bad. But there are certain things you can do to try to boost your immunity. 

  • Have Nutritionally Adequate Meals: There are supplements in the market claiming that they increase immunity. However, it’s best to do so by consuming foods that boost your immunity. A healthy immune system is dependent upon a healthy eating pattern. Malnourishment leads to low immunity as nutrients like zinc, selenium, iron, copper, folic acid and vitamins like A, B6, C and E are needed to maintain an optimum immune system. Some foods that boost immunity are Vitamin C rich foods like oranges, grapes, kiwi, pineapple, lemon, etc, along with broccoli, ginger, garlic, turmeric, green tea, etc.
  • Boost Gut Health: Gut health is directly related to our immunity. The healthier the gut, the healthier the immune system. Adding prebiotics and probiotics like yogurt/buttermilk/curd, garlic, onion, apple, bananas, oats, flaxseeds, wheat bran, apple cider vinegar, Kombucha, Isapgol, etc. to your diet as they boost gut health, which in turn boosts your immune system. As they have good bacteria, they prevent digestion issues as well. For healthy digestion, make sure you avoid too spicy and junk foods, avoid long gaps between meals, hydrate yourself well, be on the move throughout the day, have a light dinner and keep stress away. Also have lots of fibre in the form of raw fruits and salads, oats, nuts, etc.
  • Get Active: Exercising regularly for at least 20-30 minutes helps to bring in a healthier you by improving bones, muscle and joint strength. It prevents various metabolic disorders like diabetes, cardiac issues, etc. It also increases blood circulation which allows the proper functioning of T cells – which is a type of white blood cell that guards the body against infections to work efficiently and prevent us from getting any kind of viral infection or disease. A regular workout schedule even reduces stress which is a major contributor for low immunity.
  • Curb Alcohol & Smoking: Alcohol and smoking are scavengers of our immune system. Try to limit the intake of the same to avoid cold or flu as they affect the liver and lungs respectively which helps in detoxification. They lead to medical problems like cardiac issues and blood pressure, which if uncontrolled, leads to cardiac attack. Smoking leads to respiratory tract infections like tuberculosis and bronchitis and alcohol also leads to fatty liver and in severe cases, leads to liver cirrhosis. Drinking and smoking also leads to cancer.
  • Get Sufficient Sleep: Make sure that you get at least 6-8 hours of sleep everyday as enough sleep helps our bodies recover from everyday stress, both physical and mental. If you feel that your sleep is disturbed, try to be active throughout the day, avoid caffeine or alcohol before sleeping, keep the bedroom cool and keep the electronics away before sleeping and do some deep breathing or unwind yourself. 
  • Reduce Stress Levels: Stress is directly linked to our immune system as it secretes cortisol which interferes with the functioning of T-cells. To keep your stress in check, practice yoga, meditation, socialize on the internet and practice positive thinking or deep breathing in your regular routine.
  • Maintain Good Hygiene: Wash your hands for 20 seconds under running water frequently in a day with soap or use a hand sanitizer with alcohol to disinfect yourself from germs frequently. After entering the house, make sure to immediately wash hands with soap to avoid infection. Wear a mask as instructed by WHO if you’re stepping out. Also, make sure to wash raw fruits and vegetables before consuming them.

Good immunity is the pillar of a healthy body and very important for providing longevity to life. Try the above tips and boost your immunity to live a long and healthy life. For more tips on immunity, check out Healthy Reads or view LIVE sessions by experts on GOQii Play. Do leave your thoughts in the comments below. 

Stay home, stay safe, boost your immunity and #BeTheForce 

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 […]