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Nalin Talwar Goes From Couch Potato To Fitness Freak!

Nalin TalwarCan you make a positive lifestyle change in just 3 months? Is it even possible? After completing 3 months with GOQii, our player, Nalin Talwar decided that it’s a good time to share his experience. He did face some unfavourable experience with the hardware but for most of it, his overall experience has been good. Let’s read his experience, in his own words.

Introducing Nalin Talwar

I am 56 years old, but after three months with GOQii, I feel like I’m 6 again. That’s the transformation my GOQii Coach and fellow Players have brought in me – bringing out the child in me who is always ready to compete without fear or peer pressure.

I served the Indian Air Force for 23 years and took retirement in 2008. Post retirement, I worked with many organisations in the private sector, but what I gained working in these private organisations was a monotonous and sedentary lifestyle. The same routine of getting up early, running for the metro, reaching office by 9 am, working till 6 (officially) and returning back home for 6 days a week while on Sunday, I was only completing my backlog of lost sleep. Imagine being glued to the desktop and only your fingers getting a workout – that was me!

Being a soldier myself, I joined hands with associations working for the betterment of retired Jawans and here as well, I was caught in the same web, lying on the bed making posts, videos, passing on latest information on government orders on pensions, etc. I had literally become a couch potato – my day began and ended on the bed with my laptop on 24×7 and whenever I was awake, I was online. It began showing on my body as my waist was 43 inches and my weight might have been 90kg or more but I always thought it was just 70kg.

Towards the end of August, after 40 days of joining GOQii and following the intense exercise regime and diet control on intake (no dieting), when for the first time I stood on a weighing machine (due to pandemic I could not find a weighing machine with doctors as well so I had to buy one), it was 79kg. My blood sugar levels in fasting and PP have always been in normal limits. Then I got to know of the HBA1C test, which records the quarterly levels, and mine was 6.5 in July 2020. When I checked my previous reports, I found I was diabetic since 2016 when it was 7.2 and in 2018 it was 6.3. I am a patient of Primary Hypertension since 1996 and on medication, cholesterol levels have been high ever since, I am diagnosed with less than 3 Vit D3 in 2016 and while I take Calcium and Vit D3, my levels have been better but much below the normal limits. My Vit B12 levels are below the minimum levels required. This sedentary lifestyle had brought in many more complications in my life, not limited to weight gain or blood sugar but lethargy, unwillingness to step out, etc. My life was my laptop, mobile and other equipment.

I was on a look out for a smart tracker, not for any fitness routine but as I am very interested in Info Tech Gizmo’s, I had heard a lot about it and wanted to have one for me to test and find out how accurate it is.  I had decided to go for another tracker but settled for the GOQii Vital 3.

How Difficult Was It To Talk To My Coach?

Once I purchased the band and registered with GOQii, I started getting messages and calls from my coach or a better name now, Guru Deepali Sharma. I did not pickup incoming calls from GOQii for 2 or 3 days, but calls from the coach did not stop and at the end I had to pick up. It was the first call and a lot of cobwebs in my brain were cleared and today I can proudly say she is my GURU who has turned my train to tracks.

Who Else Motivated Me On GOQii Arena? 

My GOQii Sister, Jhumi Bhattacharjee, said, “Have you seen Anil Kapoor? At the age of 60, he’s doing weights and so is Amitabh Bachchan. No age is a restricted age to start a workout”.

Coach Sunita Sharma, when I said its better for me to watch her strenuous exercises than do it along with her, her response was, “Ha ha ha 56 is not old, you can do it!”

Ruta Pandya said, “Yaha Coach bahut achhe hain, aapko jo online Coach kahe waisa karo, benefit hoga.”

There is a long list of friends who motivated me through these three months with GOQii. Having said a lot about myself and my coach and those who motivated me, now is the time to count my blessings which I received in these three months. You will be amazed, you may say I am lying because one of them is a chamatkar and I am also confused.

What I Achieved Through GOQii

  1. In October 2020, my HBA1C level has come down to non-diabetic state i.e. 4.7. So I am sugar free now, but I have to continue this exercise and food regime to remain sugar-free.
  2. Had high cholesterol levels and was taking medicine for controlling them, they are now just marginally high and Cardiologist has stopped my medication for cholesterol.
  3. I walk very fast and in the 2 KM walking circuit only few people are there who walk faster than me.
  4. I run 2 KMs at a stretch every alternate day.
  5. I had a very bad sleeping habit and now I am sleeping around 6 hours at a stretch in the night and I rarely sleep during the day. I wake up fresh every day and am ready to hit the circuit immediately.
  6. During the recent Fit India Freedom Run, though I had very severe medical condition, even after several requests from my coach to take bed rest (this was the only time I have disobeyed her orders), on a daily basis, I hit the circuit and completed 30k steps in the month of Sep 2020. I stood first in Noida, 5th in Uttar Pradesh and 134 all over India. I was at No. 3 in Sep and Oct challenge in the GOQii Arena.
  7. Now some details about my physical appearance, my waist was 43” when I joined GOQii and after three months it is now below 36”, my target is 34”. Weight was 90+ and now I am at 70kg and I have achieved my target weight.
  8. The other miracle (Chamatkar) has been that before I joined GOQii, I had 90% grey hair on my head and was bald at the top with a few grey hair on top, but after three months of this fitness regime which also includes diet control, I have new growth of jet black hair all over my head and beard. The bald area is getting covered. It’s a miracle

Now I believe when God wants things to happen and joining GOQii is a blessing from God to me. Coming in contact with my Guru on GOQii is all done by the grace of the almighty.  I don’t think I would have ever met my Guru Deepali Sharma ever if I was not on GOQii. I salute GOQii for becoming the intermediary between me and my Guru.

In Hindi there is a Doha by Kabirdas, which I would surely like to state here and you will come to know what my Coach is for me.

गुरु गोविंद दोऊ खड़े, काके लागू पाय ।

बलिहारी गुरु आपनो, जिन गोविंद दियो बताय ।।

Coach Deepali Sharma, has transformed me from being a couch potato to a person now motivating people around me to wake up and start taking care of their body as this is the only thing which they truly own, rest all their possessions are transferable.

What Does Coach Deepali Sharma Have To Say About Nalin Talwar’s Journey?

‘Where there is a will, there is a way’ holds absolutely true for Nalin Talwar. We connected for an intro call and then our journey started, which is still going on. He came up with the goal to reduce weight and manage diabetes. And as you’ve read above, he achieved his target with flying colours as his weight, diabetes and sugar levels are absolutely in control now.

He used to feel digestive issues, lethargy and increase in heart beat but now he is super active, doing 20k counts on an average and even small runs within normal heart beat range. Digestive issues are no more. His thighs and calf muscles are getting toned up and he can clearly feel the strength in them. Credit goes to his hard work. The best part was that he started getting black hair on head, which was again a happy moment for us.

We started with balancing every meal. We worked on adding healthy snacks, good fibres, protein and reducing carbs. Pre-workout and post workout meal played a very important role in boosting his endurance and stamina. We started from walking and then later on added strength exercises gradually as per his comfortability. His honesty towards healthy habits have made this possible. He did an outstanding job throughout the journey and he knows health is the best investment!

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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Sugan Sabre of Nashik City Police Levels Up With Positivity!

Sugan Sabre

There’s no denying that it takes bravery and guts to perform the tasks undertaken by our Police Force. It is also evident how this job can take a toll on your overall health, mental & emotional wellbeing if one is not mindful enough. Believe it or not, being an active member of the police force is a challenging affair and sometimes, you need a positive outlook to pull through. Let’s see how Office Sugan Sabre leveled up his positivity with GOQii. 

Sugan Sabre has been posted at Nashik City for the past 29 years. He always had a lean and athletic body. He actively participated in various athletic events in school and college. He has also played cricket at the district level during his college days. However, an injury forced him to quit cricket and athletics completely around 25 years back. 

Before joining GOQii, he used to visit the gym and go for frequent runs. On an average, he would cover 7km a day. He always preferred home-cooked meals and eating out was a rare affair. 

Joining GOQii and Leveling Up! 

A GOQii tracker along with a subscription was handed over to the Nashik Police Force by their Commissioner, Shri. Vishwas Nangare in May 2020. Since then, completing 30k steps and staying active throughout the day have been 2 key things that he has been doing. There is a healthy competition among all the police personnel at the station to complete as many steps as possible. 

Nowadays, his routine is to wake up at 5:30 in the morning, go for a run and walk around 12km apart from some bodyweight exercises. In addition to this, he has added warm-ups and stretching to his routine which he never did before. His GOQii Coach explained to him why a warm-up is extremely important before any physical activity. 

While his meals continue to be the same, the timings have changed. Earlier, he would skip breakfast and eat an early lunch around 10:30 AM. Now, he eats his breakfast after his morning workout. His coach has also advised him to limit his dinner intake to just 2 rotis along with any curry. Thanks to these minor changes, his weight has reduced from 83kg to 79kg since May. He is able to complete almost 25km a day by staying active throughout. He has added yoga and meditation to his routine to remain calm and relaxed. 

What Does Officer Sugan Sabre Have To Say?  

Officer Sugan Sabre says that being physically active has helped him stay more positive especially during these uncertain times. If you are physically and mentally active, your immunity is automatically higher and there is no illness that can attack you. People should not fear the coronavirus, rather be strong and confront it head-on. 

Along with his police duties, he is also actively involved in training a group of people in a park nearby. He takes them through various exercises every day. In fact, he looks forward to this time of the day when he is able to motivate and help others get active. He says it’s important to pass onto others whatever you know. 

His energy and positivity have rubbed off on his family members too as they’ve started waking up early in the morning to join him in his routine. He says GOQii has contributed a lot to his positivity and the band is a constant reminder that he needs to be on the move and not sit idle. 

We salute the efforts of Officer Sugan Sabre from the Nashik City Police Force for his dedication to serve the country as well as remain active! To read more successful and inspiring user stories, check out Healthy Reads within the GOQii App.

#BeTheForce

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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 

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Explore The Wonderful Health Benefits and Uses of Honey

honeyHoney is a food and medicine which is well-known for its antioxidant, antibacterial and soothing effects. People have used raw honey in traditional medicine for hundreds of years. This sweet, natural substance contains elements that processed honey does not have. Raw honey, which comes straight from the beehive, contains healthy bee pollen, bee propolis, and plenty of antioxidants. Due to processing and pasteurization, there is a loss of many beneficial elements. So, it is important to always choose raw honey instead of regular one for good health. Choosing raw or pure honey over refined sugar is a much healthier option for a diabetic person because it is a natural sweetener which is made with fructose and minerals.

Did You Know?

1 tablespoon (21g) of raw honey contains 64 calories and 16g of sugar with so many vitamins and minerals like calcium, zinc, potassium, magnesium, phosphorus, niacin, riboflavin etc. Diabetic patients can also take it, but in lesser amounts and with a strict check on the blood sugar levels at all times.

Health Benefits of Honey

  1. Rich in Antioxidants: It contains compounds like phytochemicals, flavonoids, and ascorbic acid which make it antioxidant-rich and reduces oxidative stress in the body and replenish the health of cells. By including it in the diet, we can reduce the risk of chronic disease like cancer.
  2. Wound Healing: It works well in wound healing because of its antibacterial, antifungal, and anti-inflammatory properties. It has an acidic nature which promotes wound healing if applied on minor cuts and burns. Always go for raw honey for the application over the wounds for faster healing.
  3. Antibacterial Properties: It is an antibacterial and antimicrobial agent which kills harmful pathogens and bacteria which cause food poisoning, gastric infection and stomach ulcers.
  4. Digestive Disorders: It contains several enzymes which help in improving digestion and treating digestive disorders like gastritis and GERD.  As we know it is an anti-inflammatory agent and prebiotic which is very effective in reducing diarrhoea, abdominal pain, burning in the lining of the stomach and promotes gut health.
  5. Anti-inflammatory: Due to the anti-inflammatory properties, it reduces inflammation including swelling and lowers irritation on the lining of the stomach and intestines. Honey is effective against IBS in the same way that it is against gastritis by triggering the immune cells into action to fight the infection.
  6. Boosts Immunity: It contains special protein like Apisai which helps in boosting immunity and it also stimulates the immune system to provide a stronger and faster response to the diseases and infections.
  7. Reduce Allergy Symptom: It contains pollen spores which are picked up by the bees from local plants. If these pollen spores introduce a small amount of allergen into our system. This helps to activate the immune system and over time, we can build up natural immunity against it.
  8. Cough and Cold Medicine: Cough and cold are very common among children, especially with change in season. It has antiviral and antibacterial properties that help in treating viral and bacterial infections and give relief from cold and cough, sore throat, runny nose and even mild fever. Using a combination of honey with cinnamon or honey with ginger is a well-known home remedy for hundreds of years.
  9. Energy and Memory Booster: It is an instant energy booster. If you need a quick energy boost before or after a workout, it will surely help you but make sure you have a healthy diet and get proper sleep. Regular consumption of honey helps in preventing cellular damage and loss within the brain as per Ayurveda.

Amazing Uses of Honey 

  • Treating Cough: Mix 1 tsp of honey and 2 tsp of lemon juice. Swallow the mixture at once. You can have it 2-3 times in a day to alleviate coughing. Alternatively, you can also take 1 cup milk, ½ turmeric, ¼ tsp cinnamon, a pinch of black pepper and 2 tsp of Honey. Heat the milk and add turmeric and whisk it well. Then add honey and other ingredients and strain it. Have it twice daily till you get relief from cough.
  • Wound and Burn Treatment: Apply it directly to wound or to the dressing, cover with a bandage and change the dressing every 12 to 48 hrs ( Note: the darker the color, the stronger its antibacterial and antioxidant power but serious burns should be seen by a medical expert immediately).
  • Acid Reflux and Indigestion: Mix 2 tsp of honey and yogurt (small bowl) and have it with your meals. It helps in reducing acid reflux and indigestion.
  • Sunburn Remedy: Take 1 tsp honey, 1 tsp olive oil, ¼ lemon juice. Combine all ingredients and apply on sunburn skin, leave for 10 minutes before rinsing with water.
  • Glowing Skin: 1tsp honey, 1 tsp aloe vera gel. Mix both and gently rub on the face for 15 minutes and rinse with cold water.
  • Perfect Hair Conditioner: Take ½ cup of honey, ¼ cup of olive oil and slightly warm it. Apply on your hair and allow to soak in by wrapping the hair with a towel, then wash your hair with cool water.
  • Face Mask for Acne: Take 2 tsp of fresh milk, 2 tsp of honey, fresh juice of one lemon, one tsp of yoghurt and lukewarm water. Thoroughly mix all ingredients and apply on face, wait for a few minutes, so that it can get dry. After 10 minutes rinse off your face with lukewarm water. Use this mask 2-3 times in a week and need to prepare fresh every time.
  • Strengthen Weak Nails: Mix one tablespoon honey with ¼ cup of apple cider vinegar in some shallow dish. Soak your nails for 10 minutes once in a week to make your nails strong.

Precautions: Always take it in cold or lukewarm water, not with hot water, as the temperature degrades some of the beneficial properties. Children below 12 months should not be made to consume honey due to the fear of botulism poisoning. People suffering from pollen or bee allergy should not consume it.

We hope this article helps you use honey to its optimum purpose! Is there a special way you use honey? Let us know in the comments below. To know more about other foods and nutrition, check out Healthy Reads or tune in to expert nutritionists on GOQii Play.

Stay home, stay safe, eat healthy 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 […]