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WHOLEHEARTEDLY HEART HEALTHY

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Death rates due to heart diseases continue to rise in India, claiming 1.7 million lives in 2016, as per the Global Burden of Disease report released exactly a year ago in September 2017. Recently, a national daily in India published a report stating that deaths in India due to heart disease have risen by 36% over the past 26 years. GOQii India fit report released early this year finds that there has been a rise in the number of lifestyle diseases among Indians. Of these, an increased number of people have high cholesterol with data showing an increase from 9.4% in 2016 to 10.1% in 2017.

Given the above statistics, Heart health is something that needs immediate attention. Today is World Heart Day and let us all be responsible and consciously make simple changes to our life to improve our heart health. In this blog, we have jotted down few simple lifestyle tweaks that you can implement in your life if you already have not done so.

  1. Love your couch a little lesser:

After a hectic workday at your desk, we love to get cosy on the couch, even though it isn’t the best thing to do. Did you know that people working desk jobs are more prone to contracting a heart disease than the others? You might begin to see the connection here. Yes, being physically active has a big impact on achieving a healthy heart. Start slow, even a short walk after every meal will help you in many ways. Along with improved blood circulation, factors like obesity and blood pressure can also be controlled by giving your body the exertion it craves.

    2. Toss the butt for good:

Kicking the butt is always tougher than picking up smoking. Smokers who try to quit, regress many times before leaving it completely and this is totally natural. But the determination to come back on a healthy track is what really matters. If you think you can’t do it alone, try counselling or other methods like nicotine patches, nicotine gum etc.  Forget heart health, if you want to be healthy in general, the time has come to say goodbye to your cigarettes.

    3. Stop stressing out:

We totally understand why you think it is impossible, considering our busy schedules and the endless deadlines which are caught in a loop. The problem is that high amounts of stress cause strain on the heart due to the release of adrenaline, making the heart beat faster and also narrowing your arteries. It also harms your heart indirectly by contributing to factors like blood pressure, cholesterol and obesity. To keep your stress levels in check, choose a program such as yoga, meditation etc. that’s convenient and suitable for you and stop stress from overpowering you.

      4. Keep the weight under control:

Overweight and underweight conditions like obesity or anorexia attract heart diseases easily. So calculate your Body Mass Index (BMI) to check for the category you fall in and if you do not fall under the normal category, you need to gain or reduce some weight. More than being healthy, a change like this will boost your self-confidence and help you feel more comfortable in your own skin.

      5. Eat Healthy To Stay Healthy:

This is one of the most important steps towards achieving a healthy heart. At the end of the day, it is what we eat that constitutes the state of our body. Most importantly, stay clear of saturated fats and oil as this increases the level of bad cholesterol in the blood, which is extremely bad for your heart. Foods like red meat and processed food with high sugar and corn syrup content are all to be frowned upon, to achieve a healthy heart. Eat a lot of fruits, vegetables and lean protein foods like skinless chicken and fish (not fried). This not only helps in maintaining a healthy heart but also increases your quality of life.

  1. Alcohol Consumption:

In the book “The Heart Truth” by Dr Aashish Contractor, it is stated that alcohol may be beneficial in raising good cholesterol (HDL) as well as other anti-oxidant properties when consumed moderately. If you are someone who hasn’t consumed alcohol before, please don’t start now thinking it’s good for your heart! But if you are someone who enjoys a drink or two, then do so in moderation. Dr Aashish personally defines moderate as one or two drinks, three days per week and the optimum amount of liquor to be 45ml a drink. It is important to remember that excessive consumption can cause harm and damage your heart and other organs. So drink responsibly folks!

  1. Stay positive, Stay Motivated:

Pessimism lurks in each and every one of us. Sometimes, we decide to give up not realising how close we have come to our goals. When maintaining a healthy heart or being healthy in general, it is very important to know what you want and be clear about it. Self-doubting is natural but steering through that phase keeping a positive mind towards it is difficult. Don’t be another brick in the wall, be the one to achieve and prove it is possible. GOQii wishes the best for all of you on this World Heart Day!

 

 

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5 signs you’re not getting enough Protein

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The food market is constantly advertising about adding protein to all edibles, and this might mislead you into thinking that you are consuming an abundance of this key micronutrient in your diet. This might not be the actual scenario and a lack of protein may be ruining your health and your effort in the gym.

While protein requirement varies for every individual depending upon body weight and activity levels, there is no doubt that an adequate amount of protein keeps the body lean and preserves muscles strength as we age. If you are unsure about the amount of protein you are getting and wondering if it’s enough to fuel your fitness goals, here are a few ways to know.

  1. Your hair starts Thinning

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Hair thinning is a major concern these days and it haunts both genders equally.

But why? And how is protein linked to it? So, here is the answer. If you don’t nourish your body with adequate protein, then it looks for “non-essential” body parts like hair to pull protein from. The body needs nutrients for the basic functioning. Once your hair is deprived of the nutrient it needs, it starts thinning and even falling out. Next time when you observe hair fall or thinning, consume a high protein diet.

      2.Constant Injuries

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Injuries, as we all know, are barriers we have to overcome amidst our fitness journey.  But why do people get injured so frequently? Let’s solve the query. Apart from muscle loss, a lack of protein in diet precipitates several perils such as loss of bone mass and osteoporosis. The body tends to face difficulty in absorbing calcium which most likely will make you prone to injuries. This is the reason why we lack stamina during high-intensity workouts. So, if you are constantly injured, you may need to increase your protein intake. Some rich sources of protein are Seafood, white meat, eggs and green vegetables. Hog on them to keep the doctor away.

       3. Workout Doesn’t Entail Results

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It takes a lot of dedication and effort to wake up each morning and workout. Still, the scale in the weighing machine is not changing? So, here’s the answer to “But why?” Protein is crucial for building new muscle mass and also important in sustainable energy and motivation. It adds up the strength to recover the muscles post workout. A low protein diet may make you suffer muscle atrophy which is a condition when your body starts cannibalizing the tissue for fuel. If you don’t serve your muscle composition with adequate protein, no matter how much you work out, the results will always be below your expectation. Therefore, always consume a protein-rich pre/post workout meal for faster and better results.

       4. Unexpected Anxiety and Food Cravings

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Do you often lash out at your co-worker or others around you? This is not always stressing. Let’s dig deeper. Serotonin is a hormone that regulates calmness, and protein plays a vital role in helping the brain synthesize serotonin. Also, if you don’t consume enough protein, your body causes spikes and crashes of insulin, resulting in a craving for carb-rich snacks. Your body’s demand for biscuits and other oily snacks is not because of taste but because of lack of protein. Serotonin also helps in regulating the spike of insulin in your blood, so a lack of serotonin will result in imbalanced amounts of insulin in the blood. So, if you are unable to tame your temper or are craving for greasy and unhealthy snacks, it could be a sign of protein deficiency. When you feel anxious next time, you know what you need.

 

 

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IT’S NEVER TOO LATE TO MAKE YOUR DREAMS COME TRUE

We are all at some point in life restricted by many emotional barricades. They stop us from progressing further in life and affect’s your morale drastically. Shripavan’s tells a story similar to that and he has successfully ended it by proving that it’s never too late to achieve what you want in life.

Shripavan Radhakrishnan (23) led a lifestyle which most would define as an unhealthy one. Since childhood, he has been an avid foodie who was extremely fond of chocolates, ice creams, and other dairy products. Not surprising at all, who doesn’t like chocolates and ice cream right? We feel you Shri. The problem occurred when he carried his childhood eating habits to the later years of his life. By the time he was in college, Shri had an unfortunate gift which most foodies carry around, a pot belly.

BEFORE/AFTER

Before/After

Weighing about 72 kgs with a waistline of 36 inches, Shri was totally uncomfortable in his skin. This might not sound like an extreme situation but who are we to define that? The only thing that mattered was how much it was affecting him emotionally and the results were drastic. He was constantly made fun of in college because of his physique and this put forth many barriers for him to move forward confidently. Taking the health aspect into consideration, Shri was dealing with vomiting and diarrhea on a daily basis.

Nothing changed until Shripavan became an employee and started working for a private organization. This is when he was first introduced to GOQii by a colleague, in April 2018.  Shri was immediately impressed by the cause GOQii stood for. He further researched the brand and soon ordered a GOQii band for himself. He has been a GOQii player for the past three months and the changes have turned his life around.

When asked about his experience with GOQii this is what he had to say:

“I joined the GOQii team about 4 months ago, my colleague/friend Ranjith is the one who introduced me to this amazing platform and I still thank him for it. He explained to me how the band works and how it helps you track your daily activities and eating habits. I soon ordered one for myself.

Looking back in time, I’ve had many unpleasant experiences because of my physique. I remember a time when I used to look at myself in the mirror and constantly criticize myself for my habits. Ah! Those were indeed the dark days. I weighed about 72 kgs and my waistline was 36 inches. My health was also going down the drain, literally! I was forced to accept Vomiting and Diarrhoea as a part of my life, that’s how bad it was.

Now, my life as a GOQii player has been somewhat different. With the help of my coach Hima Gupta, who has been a powerhouse of motivation for me, we addressed problems at the very basic level and to my surprise, this made a big difference in my life. Today, I’ve brought down my weight to 62 kgs, losing nearly 10 kgs and my waistline is 32 inches which were about 36 earlier. From my diet to exercise everything was specially designed to extract the best out of me to bring out the best in me. I reduced my sugar intake and started working out regularly. Various types of planks, crunches and cycling exercises were the major components of my workout. The karma point system served as a major incentive during the course of my journey, it felt good to know that every time I exerted the best of myself out there, I was also supporting a cause for the greater good of the society.

GOQii arena was another platform that made this entire journey much more fun, meeting like-minded people who share the same interests as you do was truly an amazing experience.

My hard work has paid and I have managed to get my body back in shape and my coach deserves the greater portion of the credits. She has been so patient with me the entire time, providing me with the support in times of need. I regularly record everything I eat into the food log and hope to continue on this path of a healthy living.”

Coach Hima was very enthusiastic to talk about her player.

“Shripavan has been really cooperating and full of spirit from the very beginning. He was excited to try new things in his workout and never complained. His major goal was to shed some inches around his belly and to make this possible we started slow, with brisk walking and planks. We also focused on his daily meals and infused more healthy food items into it. This helped him a lot with his metabolism and once he was used to this routine, I also added detox drinks and some core workouts into his regime, which he followed diligently. His dedication and high spirits helped him achieve his goals in a remarkable time. I’m really happy to see his progress and proud to be his Coach. I wish him all the best in life” she added.

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A Tale Of Self Belief and Determination

Weight loss is often a mental challenge rather than a physical one. If you can focus and not drift away from your goals, more than half of your work is done. This is Tanay Rawat’s story on how he did it?

BEFORE?AFTER

BEFORE?AFTER

Tanay Kumar Rawat’s goal was to achieve a normal BMI index, which required him to reduce his weight significantly. Also suffering from ENT disorders and constipation, breaking the mental barricade and gaining self-confidence was the first step Tanay adapted, towards his road to success.

“My primary health goal was to reduce my weight and achieve a normal BMI index, being subjected to ENT disorders and constipation didn’t make this task easier for me. The hardest part was to gain a sense of belief in myself and from there it was a less bumpy ride.

My coach Manmeet ma’am had planned a diet for me which required me to consume fewer carbs, fried food, and other junk items. Green salads, seasonal fruits, and a few chapatis became a regular in my everyday diet. It was also required that I walk for 20 minutes, a few minutes past my breakfast, lunch, and dinner. Other exercises in the regime included brisk walking of 45 minutes and some full body exercises.

Initially, walking for upto 20 minutes post dinner, I gradually brought the scale upto 1 hour per day. My diet was strictly supervised and controlled with minimum oil and fried food consumption. I reduced the intake of chapati’s ( flat bread) from 4 chapattis (flat bread) to 2 and mostly consumed only Vegetables, Dal or Milk as dinner. I also added salad’s and fruits into my diet and consumed them almost every day.”

Before joining GoQii, fried samosas and pakodas were a major part of Tanay’s, everyday diet. As far as walking and exercising were concerned, let’s just say his body received very minimal activity, leading to weight gain and other disorders. But those days are far behind him, integrating brisk walking and a healthy diet into his everyday life, Tanay has adapted a more disciplined way of life. When we asked him to comment on his achievement, this is what he had to say, “I have been able to reduce about 25kgs within 200 days of my new regime and I’m very proud of my achievement.”

Like every other individual out there, Tanay possessed the power to reshape his life and knew only he alone could better the quality of his life. This is a tale of self-belief and determination, which enabled Tanay to break free from his emotional bulwarks and make a difference.

Here is what Manmeet Kour’s has to say about Tanay Kumar Rawat

“At 41 years of age, reducing 25 kgs looked like a herculean task. Tanay’s determination was what inspired me to help him throughout. We started off by increasing his fiber intake, in the form of fruits and salads. Cinnamon water, flax seeds, and other healthy snacks were also introduced to Tanay’s diet. Brisk walking for 30-45 minutes every day was now a daily routine in his life. To improve Tanay’s sleep quality he was asked to consume nuts and drink a glass of milk before going to bed. The result was marvelous, Tanay burned 25kgs and reduced 2 inches from his waist and hips each. His stamina and immunity considerably increased and also felt very relieved of his ENT problem.”

Tanay is very active, determined, focused, and dedicated to his goal. He clocks more than 16 k steps daily, do yoga and meditation, consumes 3.5 liters of water daily and covers the distance of 12.5 km on an average day. His main area of concern was his weight, belly inches, and the stress. As a dedicated player, he started the walking and yoga right from the day-1 and never skipped a single day except for the traveling days. His food, steps, water log etc. everything is up to date never ever skipped even a single day without syncing the band. Each day’s food log right from the day it was told since August -17 is uploaded with the pics. Now he knows to controls portion and knows to compensate if he indulges once in a while. He joined with 103 kg and now he is 78 kgs. Initially, his diet was very low in proteins.

I tried to focus on his diet and also suggested him exercise to strengthen his core. I counseled him on choosing the healthy foods from the available choices. Als,o his dinner was made to be more on complex carbs and protein rich.As a coach, I am really glad to see his progress.

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