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What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential.

In the bustling suburbs of Mumbai, amidst the challenges of an underprivileged background, Shubham, 20, stands as an inspiring example of determination and resilience. Self-taught and passionate about health and fitness, he embarked on a transformative journey towards health and fitness 2 years ago when COVID struck the world. What was until then just an idea of being healthy and fit, became an increasing passion and internal call from within that led him to take up fitness more seriously.

Hailing from an underprivileged background in the bustling city of Mumbai, Shubham’s life was a stark contrast to the glossy fitness magazines and high-end gyms that often portray the world of health and wellness. Born into a family where every rupee counted, the idea of pursuing a career in fitness seemed like a distant dream. However, Shubham was not one to be deterred by circumstances.

The Spark of Transformation

At the tender age of 18, Shubham experienced a transformative moment that changed the course of his life forever. He chose to embrace a plant-based lifestyle, turning vegan. For Shubham, veganism was not just about a dietary choice; it was a conscious decision rooted in a deep understanding of animal cruelty and a burning desire to contribute to the well-being of our planet. A student of 2nd year Bachelor of Science, Shubham, can actually explain – What veganism is all about?  According to Shubham, “Veganism is all about clean eating avoiding meat, dairy, eggs etc. It’s about having lots of vegetables, nuts and grains. Veganism has helped me follow a lifestyle for health, ethical, and environmental reasons.”

He further explains, “I have been able to convert 7-8 people into Vegan. Imagine these 7 or 8 people consuming at least around 70kgs of meat in a month which means around 800kgs of meat annually. If we completely eliminate all meat from our diet, we can avoid consuming several hundred kilograms of meat in a year”.

Initially, Shubham faced lots of resistance from his home folks, but when he explained to them his mother and sister were convinced and they are also now vegan along with a few of his friends.

The Rocky Road to Dreams

Despite his newfound passion, life was not a bed of roses for Shubham. He faced the tough decision of leaving his studies midway to help support his family. The weight of responsibilities grew heavy, but his determination remained unshaken. Shubham had his sights set on becoming a beboing star or better known as breakdance, and nothing was going to stand in his way.

The Open-Air Outdoor Gym of Dreams

Financial constraints meant that joining a conventional gym was not an option for Shubham. But he didn’t let this deter him. Instead, he turned the open spaces of BMC (Brihanmumbai Municipal Corporation) gardens in the suburbs of Mumbai into his training ground. Here, amid the rustling leaves and under the open sky, Shubham embarked on his fitness journey. He trains daily. Shubham’s routine is a blend of callisthenics and exercise. With the BMC garden as his canvas, he sculpted his body through bodyweight exercises, proving that one doesn’t need a fancy gym to chase their dreams. Every pull-up, every push-up, and every leap was a testament to his unwavering spirit.

Inspiration in Action

Shubham’s journey is a reminder that excuses are merely obstacles we place in our own path. It’s easy to blame circumstances for our shortcomings, but it takes true grit to defy them. He is living proof that passion and purpose can propel you forward, no matter where you start.

The Heart of the Matter

What sets Shubham apart is not just his dedication to fitness but also his compassionate heart. His choice to go vegan was not just about personal health but about extending his compassion to all living beings and the planet we call home. It’s a reminder that our choices have the power to create ripples of change far beyond ourselves.

A Beacon of Hope

Shubham’s story serves as a beacon of hope for all those who dare to dream against the odds. It reminds us that the pursuit of our passions is not limited by circumstances, and the most incredible transformations often begin with a single, conscious choice.

So, the next time you find yourself making excuses, think of Shubham. Think of the young man who turned a BMC garden into his gym, who embraced a compassionate lifestyle, and who refused to let circumstances dictate his destiny. Ask yourself, “What’s my excuse?” Shubham’s story is not just about defying odds; it’s a testament to the transformative power of passion and perseverance. Let his journey inspire you to break free from limitations, embrace a healthier lifestyle, and chase your dreams with unrelenting zeal. For personalized guidance and support in your journey, subscribe to GOQii’s Personalised Health Coaching here. Your dreams are within reach with the right guidance!

#BeTheForce

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Benefits of Minimalism You Need to Explore to be Happy!

minimalismIn my last article, we saw what minimalism is and how to begin the process. Moving further, let’s see how minimalism can add quality to your life and health!

Benefits of Minimalism

  1. Less Anxiety and Stress: There is a direct correlation between material possessions and the amount of stress that a person experiences. When you own less, you worry less about losing it or keeping it organized. More so, a clean and tidy home keeps you at peace.
  2. More Happiness: It’s never wise to rely on things for happiness! More so, giving away things you don’t need will make you feel more satisfied and happy instead of hoarding them with no purpose! It’s awesome to know how little we need to be happy.
  3. More Time: When you don’t spend time organizing your stuff or buying new items, you get more time to do things that really matter. You also get more time to exercise, explore your hobbies or spend time with friends and family.
  4. More Energy: Minimalism definitely saves a lot of your energy. That’s because you don’t need to exhaust yourself while taking care of too many things! You have to make fewer decisions while shopping, which prevents mental fatigue. When you shop and clean less, you are more focused on things you want to do. You live with a better purpose!
  5. Increased Fitness: When your mindset shifts to minimalism, you prefer going for eco-friendly options. For instance, walking instead of taking your vehicle or even cycling! Fewer household gadgets mean that most of your work like washing clothes, cleaning the house, etc. will be manual which will definitely help you burn more calories!
  6. Better Diet: When you choose quality over quantity, you avoid the bulk storage of food and grocery. You will eat fresh and even avoid storing junk and processed food at home. Eating clean and fresh home-cooked food is way more nutritious and healthy!
  7. Environment-Friendly Lifestyle: Getting rid of unwanted things doesn’t mean increasing waste. Think about how you can repurpose used items into something functional. When you feel there is no more use of the item, you can donate or resell it. It promotes the reuse of goods and creates less waste.
  8. Saves Money: This is the reason many people get attracted to minimalism. When you spend on only what you need, you end up saving a lot of money and who doesn’t want to do that?
  9. Getting over Materialism: You’re confident without an expensive car or fancy clothes. You understand you don’t need to own something because someone else has it. You get less attached to things because you don’t rely on things to be happy.

In Minimalism, you start spending on experiences rather than stuff. For instance, instead of gifting something material to your kids on their birthday, you can maybe plan a camping, hiking or rafting trip which will add more experience and perspective to their lives!

In short, Minimalism is more of a mindset than a lifestyle, it is empowering. There is no rule of how many things you own, it is about your mindset. You can explore more of your own benefits in your journey.

#BeTheForce

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How To Prevent Heart Disease At Any Age

How to prevent heart disease at any age

Heart disease is a generic term used to describe diseases that affect the heart and supporting arteries. In these diseases, the blood flow to the brain, heart or any other body part is reduced due to the thickening of arteries due to fat deposition, or due to a circulating clot in the bloodstream. It may lead to chest pain, stroke, heart failure, or arrhythmia.

All age groups can benefit from following a healthy, clean eating pattern. Lifestyle habits are formed slowly, over the years, and changing them can be overwhelming. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be a game changer. Let’s read on to learn more about foods and habits that are essential for a healthy heart:

1. Controlling portions: Your foods’ estimated calories are the easiest way to avoid overeating and over consumption of calories. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low-calorie and high-fibre foods to fill yourself, like raw fruits and vegetables. Take smaller portions of calorie-dense and high-salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.

2. Choosing raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart-healthy antioxidants. Choose bright-coloured vegetables to get maximum benefit. Fiber which is present in vegetables helps in controlling high BP, and fat deposition in arteries and also eases digestion.

3. Including whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, bread, and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.

4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no-table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, bread, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt, and Himalayan salt. Be wary if you also have thyroid you might need regular iodized salt. Flavour your dishes using dill, coriander, mint, lemon, and oregano instead!

5. Choosing low-fat high protein sources: Cut short on high-fat animal products like full-fat milk, processed cheese etc. Go for low-fat/ toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soy granules, sprouts, and powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.

6. Engaging in cardio activities: As the name suggests, any type of physical activity that affects the heart’s activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, and blood pressure and improve energy levels, plus it can fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes after every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can really be helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, aerobics etc.

7. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke cause damage to your heart and blood vessels.

GOQii wishes the best for all of you on this World Heart Day! We hope this article has shed light on the essential habits for a healthy heart. If you found this information valuable, share your thoughts in the comments below. You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.

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Choose the right activity to stay fit

fitness-training

Who does not like to look good and fit? Everyone does. Off late you are also finding many who are conscious about wanting to be active. Many are obsessed with losing weight. All are aware that these changes will not occur overnight and hence exercising is very important.

Exercising regularly is one of the healthiest things you can do for yourself. It lowers your risk of serious health problems, including heart disease, diabetes, stroke and high blood pressure. It can also tone your figure and improve your sleep. Not only is exercise good for your body, it’s also good for your mind, mood and memory. Walking, doing household chores, climbing the stairs, playing a sport or dancing the night away are all good examples of being active.

Being physically active has other advantages such as easing depression, relieving stress and anxiety, enhancing one’s self esteem and improving one’s overall outlook towards life. You don’t have to spend long, boring hours in a gym to reap these benefits. Whatever your age, health limitations or fitness levels, you can develop an exercise program that’s fun and rewarding and fits well within your life parameters.

If you’re not ready to commit to a structured exercise program, think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in an activity here and there. Even very small activities can add up over the course of a day.

Having said the above, making the right choice of exercise goes a long way in helping one be fit. Making some random choice of exercises can prove to become a deterrent towards you getting fit.

Let me sight few instances of wrong choice of exercises-

 1) A person who is on the extreme heavy side (Overweight) should ideally not opt for running as an exercise as it requires to expend more energy and also running will put undue pressure on the joints which will lead to joint damage and injuries.

2) An osteoporotic man who is over 50 years old going to gym to lift weights. Though it is commendable that he is trying to stay active at his age but, lifting heavy weights despite osteoporosis is just straining the joints further.

Another important aspect to take care is never overdo it.

Research has shown that mild to moderate activity is enough to change your life for the better. You don’t have to sweat buckets or run a single step. Moderate activity means:

  1. That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
  2. That your body feels warmer as you move, but not overheated or very sweaty.

 Therefore, making the right choice of exercise is a must.

The factors that are essential for choosing exercises:

-Purpose of exercise

-Age to perform exercises

-Weight

-Interest to exercise

-Medical condition if any

-Daily Routine to be able to spare time for exercise

-Daily Nutritional intake

Always, remember gym is not the only option for one to exercise and stay active. There are exercises that can be done at home, office or a park in the outdoors depending on your interest and purpose.

You can stay Active

-By going for a simple walk

-Brisk walking

-Yoga

-Simple strength and Stretch exercises like push-ups, planks, abdomen exercises that can be done at home

-Aerobics

-Cycling and Hiking

-Play a sport such as Badminton, Tennis, or any other sport

-Play with your kids

-Dancing

-Martial Arts

-and Running

Once you know the purpose to stay active you can automatically choose the right exercise for yourself. Consider all the factors and accordingly make a choice. Preferably if you can get a professional advice before starting on any exercise regime or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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