Search Results for: breathing

October 26, 2019 By GOQii 1 Comment

If You Must Take Control, Control Your Health! | Sakuntala Rao User Story

At some point in life, you can’t help but wonder that as you get older, things change. Life passes you by in such a blur that most times you’re unable to take control. Health issues begin to surface as medication and doctor visits become more common. While things seem bleak in this fixated downward spiral, there are individuals who think otherwise! At the age of 60, our player Sakuntala Rao can proudly say that life didn’t pass her by. She’s living it, breathing it and enjoying it to the fullest with good health… but was it always like this?

Early Life and Health Issues

Hailing from Bangalore, Sakuntala Rao had two major concerns – sleep issues and fluctuating weight. Albeit, she was aware of the reasons for both her concerns but was unable to find a viable solution. She attributes her sleep issues to high levels of stress. Being a control freak, she used to get worked up when things didn’t go the way she wanted. She had trouble falling asleep and used to wake up in the middle of the night unable to go back to sleep. Less sleep hours and disturbed sleep were regular occurrences.

On the other hand, her weight was something she had always struggled with. This was due to her travel routine for work, her diet which was completely erratic, marred with junk food, untimely eating, and zero portion control. As she puts it, her eating habits were all over the place.

To add to this, she was under medication for hyperthyroidism for 14 years before she underwent Radioactive Iodine Therapy which reversed her condition the wrong way. She developed hypothyroidism since most of the gland was destroyed during the procedure. This again contributed to hormonal imbalance leading to weight gain.

She often tried fad diets from time to time. Though she lost a little weight, she would gain it back in a month or two. Her daily routine was also devoid of any physical activity. After her retirement in 2017, she got herself a personal trainer to help her get active. She decided she wanted to focus more on health and fitness. That’s where GOQii came in!

Joining GOQii and Making a Lifestyle Change

In 2018, her husband got her a GOQii tracker as a gift. She explored the app, learned about the coaching mechanism, live video coaching by experts and blogs which motivated her to stick with GOQii. She was assigned a GOQii Coach when she signed up. Her goal was to just get fit which, with help from her Coach, got narrowed down to her two major issues – improving sleep and weight loss.

The first habit set by her GOQii Coach was an early dinner. She was also asked to perform Pranayama as demonstrated by GOQii Play Coach Ronak Gajjar. Sakuntala Rao was also given a few links to meditation which she was asked to listen to after Pranayama. She was also asked to stay away from her phone for at least an hour before bed.

All of this together, with the realization that she cannot control everything and that she needs to let go at times, helped her calm down. This reduced her stress greatly and thus, improved her sleep quality.

She wasn’t asked to change much in her diet as she had already started eating healthy. Only a few tweaks were made. For instance, including protein in each meal. She also began intermittent fasting on the 16/8 pattern – Her last meal being dinner at 6 pm and she breaks her fast at 10 am the next morning. The first thing she drinks is a glass of warm water followed by Ajwain (soaked overnight) and pink salt followed by nuts.

Her lunch consists of 2 rotis, some curry, and a large bowl of salad which consists of carrots, cucumber, radish, avocado, capsicum and some seeds mixed with curd. She consumes a cup of coffee and eats a fruit before that. Dinner consists of one roti, some curry, soup and salad.

Currently, she has set her goal as reaching a weight of 60kg in order to fall under the normal BMI range and maintaining that level.

Experiencing the Change

Sakuntala Rao says that her sleep has improved significantly. She is now able to sleep for an average of 7 hours and doesn’t wake up in the middle of the night. Her weight has reduced from 79kg in July 2018 to 70g when she last checked. She feels that progress has been difficult but consistent. She thanks her GOQii Coach for being persistent and following up with her, ensuring she keeps on track.

Now, she believes that mental health is just as important as physical health, especially after the age of 60 with people talking about Dementia and Alzheimer’s everywhere. She has enrolled herself for a dancing class as a hobby and she is also associated with a group called Silver Talkies. They cater to people over the age of 55 and get them involved in various social activities. The group has also planned a dance performance for early November in support of a social cause.

Her current physical activities include functional workouts 4 days a week, walking for at least 4 days and attending dance class 2 days a week. She attempted swimming but gave up as she couldn’t overcome her Aquaphobia (fear of water).

What Sakuntala Rao Thinks of GOQii

Sakuntala Rao praises her GOQii Coach for helping her make such a positive lifestyle change. She said her Coach was very prompt in her responses, be it a comment or a problem. She is very pleased with the fact that her Coach personalizes her entire routine keeping her age in mind. She also shares a lot of information which is educational and useful.

Has this story inspired you to make a change? If anything, it tells us that even if we can’t control everything, we can certainly control our health and the choices we make. Want to share your story with us? Fill this form and we’ll reach out to you.

Keep inspiring, stay motivated and #BeTheForce

August 8, 2019 By Trupti Hingad 41 Comments

Foods That Help Cure Sinusitis!

Have you woken up one morning with terrible pain in your forehead or between your eyes? To add to this agony, you experience a swelling face, stuffy nose and congestion. Your upper teeth hurt and it feels like your head is about to explode! If you have these symptoms, it is an indication of Sinusitis!

What is Sinusitis?

Sinus points are basically air spaces in your skull lined with mucous membranes. Most people have four sets of nasal sinuses.

Two in the forehead above the eyes
One inside each cheekbone
A group of them, called the Ethmoid Sinuses, behind the bridge of the nose
Another group behind the nose and underneath the brain called the Sphenoid Sinuses

These sinus points are like fingerprints. If there is an infection in these points, it leads to a condition called Sinusitis. Basically, it is an inflammation of the sinus cavity due to a virus, bacteria or fungus. Tiny hair-like structures called Cilia move mucus across Sinus Membranes, towards an exit.

All of your sinus cavities connect to your nose to allow a free exchange of air and mucus. Infections or allergies affect the sinus tissues, making them inflamed, red and swollen. But don’t worry, nature is loaded with remedies for most conditions!

Foods That Help Cure Sinusitis

Spicy Foods: Hot spices like pepper, chillis (capsicum), jalapenos, relieve sinus congestion as they help release the mucus that causes a stuffed nose. Spicy foods help in opening the sinus cavity and promote the restoration of normal breathing.
Garlic: contains an enzyme called Allicin that destroys bacteria and viruses that cause Sinusitis.
Vitamin E: found in nuts, seeds and vegetable oils helps you get rid of a sinus congestion.
Zinc: in Lean Meat, Poultry, Licorice and Seafood helps in relieving a congestion.
Warm Herbal Teas: like Peppermint, Ginger, Licorice and Holy Basil (Tulsi) teas are some of the best for your sinuses and throat during a bout of Sinusitis. Tea moistens mucus membrane, helping to clear the sinus network.
Chicken Soup: contains an amino acid called cysteine that causes a runny nose and clears out the nasal congestion.
Leafy Green Veggies, tomatoes, oranges, yellow fruits and veggies contain Vitamin A that helps build a healthy mucus membrane.
Grapefruits, Oranges and Lemon are rich in Vitamin C and antioxidants. Thus, they help clear a sinus congestion. Oxidation damage can contribute to Chronic Sinusitis. Antioxidants protect the mucus membranes from free radical damage.
Pineapple is rich in antioxidants which protect the delicate mucus membranes from damage. Bromelain, an enzyme found in pineapple, breaks down the junk that builds up in sinuses and reduces inflammation.
Coconut Oil is very good at reducing inflammation and also in killing many bacteria, viruses, and fungi. Try oil pulling with a spoonful of coconut oil and you’ll notice your sinuses clear up. Simply swish around a spoonful of it for five to ten minutes and spit it out.
Turmeric/Ginger Root: Turmeric root is wonderful, fragrant and contains natural anti-inflammatory Curcumin. This spice is also an antioxidant. When combined with spicy ginger root and brewed for hot tea, this combination can help loosen mucus from clogged nasal passages, alleviate sinus pressure, and make you feel better all around. Ginger root also has the added bonus of calming an upset stomach – a frequent side-effect of excessive night time sinus drainage.
Apple Cider Vinegar: acts as a boon for sinus infections. Firstly, it is a natural antibacterial, antiviral, anti-fungal and anti-inflammatory that can kill the destructive microorganisms which cause the infection. Secondly, it helps the body maintain a healthy alkaline pH level, which helps breaking up mucus and discourage the proliferation of the condition.

Worst Foods For a Sinus Infection

Caffeine weakens your adrenal glands and causes sinus congestion
Fried foods/Processed foods containing additives are best avoided during a sinus infection
Foods with high sugar content, especially ice cream, worsen a sinus infection
Refined carbs like bread, pasta, and rice do not help during sinus congestions
Fermented foods like cheese worsen sinus
Starchy heavy foods like noodles are not for people with a sinus problem
Milk is known to worsen a sinus congestion as it thickens mucus and promotes microbial growth
Foods high in saturated fats like egg yolk and meat are to be avoided during a sinus infection

Keep your sinus clean and relax, breathe refresh and stay healthy! We hope this article helped you. Please do leave your thoughts in the comments below!

#BeTheForce

July 6, 2019 By GOQii Leave a Comment

“GOQii And I Are Inseparable For Life!” – Madela Bharathi

There’s a myth that you can’t be fit and healthy if you’re a homemaker. Some say that it is difficult to look after your own health as you’re so focused on those you want to take care of. But if you have the determination, dedication and drive, nothing can stop you! Well, once you’re already fit, it is all about levelling up, just like our GOQii Player Madela Bharathi.

Madela Bharathi is a homemaker who lives in Vizag. She is 43, married and has two children, 17 and 19 years of age. She had always been fitness conscious and she ate healthy as well. Even as a homemaker, her goal was to get fitter, push her limits and go beyond them!

Already Fit? Level Up!

In August 2018, she got introduced to GOQii through her husband who is an employee at HPCL. They both wanted to participate in the GOQii Corporate Steps Challenge at HPCL. As a part of the onboarding process, she set her long term goals – to stay fit, live disease-free and improve sleep.

When she joined GOQii, her sole motive was to win the Corporate Steps Challenge at HPCL. She used to clock in 50k steps everyday. Walking had become an obsession for her as she wanted to be among the top 10 participants. Her routine only revolved around household chores and walking.

Although her family wasn’t pleased with her walking all day for the challenge, it didn’t deter her motivation to be on top! She saw this as a challenge she wanted to complete, a challenge she wanted to ace without looking back!

As a result, between August 2018 to December 2018, she reduced her weight from 52kg to 49.5kg. Seeing that there was no stopping her, her GOQii Coach asked her to increase her protein intake. She was advised to eat 6 eggs and Sattu along with normal home cooked meals.

During this time, her D3 and B12 levels had dropped and she was asked to take supplements for the same for 6 months.

Crushing Goals and Being on Top!

In November 2018, Madela Bharathi stood 7th place among the HPCL employees who had participated in the challenge. By December 2018, she was the only woman in the top 10. She stood 1st in Vizag and 2nd in the state of Andhra Pradesh.

She had even participated in the India Steps Challenge but was asked to stop walking completely by her GOQii Coach. That did not stop her from claiming 2 GOQii Vitals for herself!

Current Regime and Habits

As of now, fitness continues to be an addiction for Madela Bharathi. She works out watching GOQii Play Coach Aliya Imran’s classes within the GOQii app in the morning and evening. She used to be regular on all classes, tuning in and working out but has limited herself to ensure that she doesn’t overtrain and hurt herself.

Madela can hold an elbow plank for 5 minutes and 40 seconds, although she has challenged herself to extend it to 8 minutes. She practices deep breathing techniques suggested by GOQii Play Coach and Yoga Specialist Ronak Gajjar. Thanks to this, her sleep quality has improved immensely.

Her current habits include eating Halim Seeds soaked in water overnight, as soon as she wakes up. She eats a fruit before a workout and a dry fruits milkshake after. She also consumes Whey Protein Isolate and Sattu every alternate day.

What Are Her Thoughts on GOQii?

Madela Bharathi thoroughly enjoys Coach Aliya’s classes. She says that Coach Aliya has been the guiding force behind her motivation to stay fit, accept challenges and constantly keep pushing her limits.

She is happy with her GOQii Coach’s suggestions on nutrition. Consulting with her GOQii Coach helped her regularize her workout regime, got her aware about the nuances of different exercises, form, posture and nutritional support, etc.

“GOQii and I are inseparable for life now,” she says. Even though her husband discontinued with GOQii after the HPCL challenge, she has chosen to stick with GOQii, further adding that, “GOQii has become a means for me to do what I love best. I get all the guidance and information from coaches and cannot ask for anything more!”

Her future plan is to run a marathon and wishes to train for the same.

What Did Her GOQii Coach Have to Say?

Madela Bharathi is a perfect example of the quote, “Don’t Limit your Challenges, Challenge your Limits!” An enthusiastic woman who joined GOQii to challenge her active lifestyle and work on gaining some muscle mass to take her fitness to the next level.

Madela is a very disciplined woman who is always motivated to try a new habit every time. Be it healthy eating, or level up for workouts, she has always done an excellent job and done justice to the habit, which has definitely helped her in reaching her milestones.

She has always been regular with updating logs and activities on app with all her honesty. She always took my suggestions seriously and made sure that every call done ends up being fruitful. Madela, you truly are an inspiration to today’s women. No matter what the age, it is all about dedication.

June 22, 2019 By GOQii 1 Comment

Aspire! Achieve! Inspire! Harit Panchal User Journey

Being healthy is not a race, it is a marathon. As we all know, running a marathon is no easy task. If you’re not prepared or willing to learn, it can get extremely difficult. More often than not, when you want to push your game to the next level, you will need help. Harit Panchal knew this and decided to take a step on to the next level with GOQii.

Living Healthy From Day One

Weighing around 85 kg, Harit Panchal had always been mindful about his eating habits and fitness. Walking and/or jogging have been a part of his routine forever! His family is also mindful about their diet. They do not eat junk food or takeaways, use very little oil and sugar. Thanks to this habit, no one from his family suffers from health issues.

Taking It Up a Notch!

In March 2017, Harit Panchal was introduced to GOQii by a friend, since he was always interested in fitness. Harit wanted to run marathons as well and shared this determination with his new GOQii Coach.

His GOQii Coach introduced him to healthy habits that he had to follow. He woke up every morning and was asked to drink warm water with lemon, honey and turmeric powder. Before he began with Pranayama, he was asked to consume soaked nuts. He performs breathing exercises for around 40 minutes everyday.

His breakfast was a traditional one, consisting of upma, poha, idli and thepla, etc. Lunch was a traditional affair as well, consisting of Dal, Rice, Roti and Vegetables. He began including fruits as mid meal snacks. His dinner was similar to his lunch but was light.

Biscuits were his weakness earlier. He stopped consuming them completely. As of today, he completes more than 10k steps. Has begun with planks and can hold it for 1 minute, 20 seconds.

Thanks to the change in his habits, he was able to reduce 11kg in the past 2 years. How he weighs on 74kg and is quite healthier and fitter than before. He has also participated in 2 marathons since joining GOQii – a 21km and 10km in 2018. For his mental health and to maintain a hobby after his retirement last year, Harit Panchal took up watercolor painting – an activity he was passionate about since childhood.

Being the Change

Harit is quite regular with blood donations. On his 50th birthday, he had completed 50 blood donations. At the age of 59 today, he has donated blood for the 74th time. He did so on World Blood Donation Day.

Harit Panchal is a volunteer for an NGO which serves subsidised food to the relatives of patients admitted in KEM Hospital, Parel. He easily spends around 30-45 min every thursday distributing food. Apart from this, he also volunteers for a charitable cause for juvenile prisoners. Volunteering here involves inculcating good habits in juvenile prisoners, creating cultural awareness, prayers and other fun activities.

Earlier this year, he participated in the India Steps Challenge and claimed a backpack and shopping bags as gifts. He was among the top 1000 players of ISC.

When asked about GOQii, he said that he appreciates the contribution of his coaches towards his increased awareness about health and fitness, the guidance he received for marathon training as well as the constant follow up through calls and chats. His endeavour is to stay fit, participate in a marathon every year and live disease-free with the help and guidance from his GOQii Coach!

To know more about Harit Panchal’s story, join him LIVE on GOQii Play this Sunday at 11 AM!