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How Kaushik Dey Went From Simply Working Out To Living A Healthy Lifestyle

Kaushik DeyBeing healthy encompasses many factors. While it involves working out, it isn’t just about working out or being active. You have to also look at other parameters such as nutrition, sleep, managing stress, et al. In fact, even introducing new habits and tweaking existing ones can do wonders for your health. All of this might seem difficult to manage by yourself, but when you get the right guidance from a certified expert, it can really change your life – as experienced first hand by our Player, Kaushik Dey. 

Lifestyle Before Joining GOQii 

Kaushik Dey is a 40 year old engineer who works for a Public Sector Unit based in Delhi. Since 2011, he has been involved with the Yog Organization and practices Yoga on a daily basis. 

“Being active was part of my life, prior to GOQii. But, what GOQii did was help me prioritize my activities and diet practices,” says Kaushik Dey. 

In 2017, he was given a basic GOQii Tracker as a gift with which he also got a free 3 month coaching subscription. While going through the instruction manual, he got to know about the GOQii Ecosystem and personal coaching. 

Making Small Changes and Introducing New Habits 

Currently, his coach is Dr. Naina Sudarshan. She regularly takes updates and shares articles and exercises, guides him with his exercise routine and helps him if there are any issues.

“Personal coaching helped me understand what I was not doing right. It helped me understand diet and exercise the right way. Personal coaching has been the game changer for me,” says Kaushik Dey. 

He also says that interacting with his GOQii Coach on a daily basis has taught him how to manage his health the right way by adding new habits at regular intervals. Apart from Personal Coaching that helps Kaushik keep a watch on his diet, exercise, stress levels and sleep, he says that he has also benefited a great deal from GOQii Play – the interactive video coaching feature within the GOQii App and by gathering a lot of information from GOQii Blogs. 

“I used to run regularly and then I developed Plantar fasciitis. Coach Sheetal Tiwari guided me to improve my health through Yoga classes on GOQii Play. Coach specifically mentioned some exercises that helped me a lot, otherwise I was seeking medical help such as pain injections”.

Kaushik alone doesn’t derive the benefits of GOQii, but his 10 year old daughter also exercises with him regularly. Kaushik has been a regular on GOQii PRO for the last 6 months and has taken an extended 1 year subscription. He is joined by his daughter for the GOQii Pro classes and he says he exercises with Coach Urvashi and Parwage Alam to name a few. Kaushik proudly says that his daughter is probably the only kid who is a regular on GOQii Pro.Kaushik-2

This April, he and his entire family were affected by COVID-19. While the first 5 days were tough, from the 6th day onwards he started practicing yoga and exercise in quarantine. His GOQii Coach helped him tackle the situation well. Having a healthy lifestyle helped him and his family a lot. Everyone is fit and fine now. Kaushik says that it is due to GOQii that they were able to manage themselves well and fight COVID-19 successfully. It is during this time that he took a couple of doctor consults from the GOQii App.

“GOQii is a part of my life,” says Kaushik. He further adds that GOQii’s personalized coaching helped him manage his exercise routine despite his stressful public sector job. 

Kaushik believes that GOQii is a good platform and has been actively advocating it to his friends, colleagues and society members. “Consistency is key. GOQii has inspired me to be more active and manage my time well. I will continue to be on the GOQii Platform as it is doing noble work. If you are a fitness freak and GOQii is with you, you can make a difference in your fitness routine and see the changes just like I did.” 

What Does Dr. Naina Sudarshan Have To Say About Kaushik Dey? 

Kaushik has been an active GOQii player for more than 3 years now and I have been his coach for about 2.5 years. His goals were to lose weight, reduce fat percentage and cholesterol levels while maintaining his health. 

Though Kaushik is a self-motivated and active person, his diet and shift work were major hurdles for his goals. But I can’t remember a day Kaushik has not updated me about his diet and activities including the days he had to go through COVID-19 this year. His regular updates helped me go into small details in his diet and correct them every day. 

I was also able to follow up with his daily activities like yoga, GOQii PRO classes, tracking his sleep and stress levels. During his time with GOQii, he was able to reduce about 4-5kgs of weight, lower his body fat percentage as well as cholesterol levels. I am sure over these years he has learnt a lot through GOQii on how to maintain his health. 

Currently, he is guiding his family, including his two children, by motivating them to be active. He proves that a balanced diet, mindful eating habits, staying physically active and living a healthy lifestyle is not just limited to an individual with a specific health goal, but it’s equally essential for everyone in the family.

Does Kaushik’s journey inspire you? Want to make a lifestyle change? Subscribe for personalized coaching now and crush your health goals with the help of a GOQii Coach: https://goqiiapp.page.link/bsr

To see how others have benefitted from using GOQii, read more user stories on Healthy Reads. 

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All You Need To Know About Irritable Bowel Syndrome (IBS)

irritable bowel syndrome

Irritable Bowel Syndrome (IBS) is an umbrella term for a long standing functional (relating to the function of) gut disorder that affects around 1 in 10 people worldwide. It is more common than you may think. It has now been recognized as the most common debilitating gastrointestinal disorder in the general population globally.

Classically, IBS manifests as abdominal pain or discomfort, that is relieved by passing stools or is associated at its onset. With an alteration in the stool frequency (either an increase or decrease) or a change in the appearance of the stool (to either loose or hard). There is still a lot that is being researched about this disorder, and although there is currently no cure, we can still manage the symptoms and live a quality full life!

What Causes Irritable Bowel Syndrome? 

While the main causative factors of this disorder are uncertain, it is considered to be caused by a play of numerous physical as well as emotional factors. Physical factors being lack of physical activity, improper dietary habits and poor sleep quality, coupled with a number of emotional stressors and impaired mental health. Research has shown that those who endure extended periods of stress, anxiety and depression, are more prone to experience IBS related symptoms & vice versa. However, people who consume high doses of antibiotics or antidepressants, are more likely to experience this symptom complex.

What Are Its Symptoms? 

The symptoms of this disorder vary individually. They can range from constipation, diarrhoea, bowel movements that are alternating between constipation and diarrhoea, bloating and abdominal pain/discomfort. Symptoms can be exacerbated on intake of certain foods and drinks, called ‘triggers’ or on days that the individual is experiencing poor sleep or excess mental pressure.

Note: If you are experiencing any other symptoms such as unexplained weight loss, blood in the stools, a prolonged change in bowel movements for 6+ weeks or have a family history of bowel cancer, consider consulting your General Practitioner.

How Can It Be Managed? 

Diet and Lifestyle

  1. Keep a Symptom diary to help identify potential trigger foods
  2. Practice Mindful eating: Eat slowly without any distractions like television or mobile phones
  3. Yoga and Physical Exercise can help reduce stress and some symptoms. It also aids in maintaining a healthy weight status.
  4. A varied diet is the key to microbial diversity. Having a balanced meal with foods from different food groups helps maintain gut microbiota
  5. Limit fruits to 3 portions/80g a day. This is because of the fiber profile of fruits that may interact with gut mobility
  6. Probiotics may improve symptoms, yet an individualised approach is needed

Food and Drinks

  1. Avoid long gaps between eating. Regular meal timings and controlled portion sizes prevent symptoms from exacerbating
  2. Consume lots of fluids, approx 6-8 glasses a day. However, limit fizzy drinks
  3. Spicy foods can irritate the gut lining, especially if used with highly flavoured ingredients such as too much onion and garlic. Limit them! 
  4. Caffeine should be reduced to less than 3 cups a day (tea/coffee)
  5. Reduce Alcohol intake to 30-60ml or even lesser per week
  6. Resistant Starch is seen to exacerbate symptoms. Reduce the intake of cooked and cooled carbs like frozen pizza/cold pasta, day old boiled potatoes, etc. or refined wheat flour products like bakery products 

We hope this article helps you manage Irritable Bowel Syndrome. Do leave your thoughts in the comments below and share this article with someone who needs to read it! For more on living a healthy lifestyle, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To get the right guidance for lifestyle issues such as IBS, Subscribe or Renew your GOQii subscription now: https://goqiiapp.page.link/wssu

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Nutrition Tips For Traveling Athletes

Nutrition Tips For Traveling Athletes

Traveling is enthralling for anyone who loves indulging in new experiences, different cuisines and sightseeing. But when you’re an athlete, traveling can be quite challenging because you need to follow a specific eating pattern and routine to meet the nutrient needs for training and competition. This involves carbs in ample quantities, proteins in moderation, fat in low quantities and adequate hydration – all of which can go haywire in a new place!

Some Challenges that Athletes Face Include:

  • Availability of healthy food options
  • Unknown food options available
  • Contaminated food and water
  • Unfavourable weather conditions
  • Jet lag

Ways to Overcome Challenges While Travelling

1. On Road Travel

  • The meals should be pre-purchased and carried for the team from reliable restaurants or stores. Foods include packaged meals, energy bars, fruits, roasted grams or peanuts, nuts, sandwiches, etc. to avoid eating food from roadside stalls.
  • Carry sufficient water to avoid dehydration and to avoid having water from outside which may be contaminated.
  • Look out for restaurants or food outlets which provide healthy food options.
  • Always practice Portion Control while on the move to avoid accumulation of excess calories in the body.

 2. Inflight Meal Planning

  • Avoid eating flight food as its high on fats and sugars leading to intake of unwanted excess calories. Rather eat healthy food which you can carry with you.
  • Hydrate yourself well by drinking adequate water and unsweetened fruit juices as jet lag can cause digestion issues.
  • Make sure to replenish stocked water once it’s over.

 3. On Arriving at the Destination

  • Get to know the place well and the food options available there. In case some foods are unknown, get to know about them in terms of the nutritional values and ingredients to make sure the food is appropriate enough to be eaten.
  • Upon reaching the destination, the coach or the team manager should do a detailed research for suitable restaurants and grocery stores.
  • Athletes should include healthy foods such as whole grains, pulses, vegetables, fruits and lean meat for optimum nutrition.
  • Ask how many times you might be eating out during the stay.
  • Eat only when hungry and stop when full. In other words practise mindful eating.
  • Check for availability of sports supplementing foods in the stores around.
  • Try and have only bottled water to avoid water borne diseases like typhoid or diarrhoea and use the same for drinking and washing fruits or vegetables before consumption and if possible, even for brushing teeth. Also try and avoid ice cubes.
  • Always consume whole fruits and vegetables that can be peeled. Avoid consuming fruit juices as contaminated water and ice cubes may be used.

 4. Before the Competition Begins

  • Make sure to have a good pre-workout snack 30 minutes before the competition starts. Include carbohydrates, proteins and low fats.
  • Try and have a good post workout meal within 30 minutes of the competition like whey protein.
  • Space your meals accordingly and appropriately before the competition starts. Don’t stuff your stomach before the competition starts.
  • Consume branded bottled water before the competition.

Athletes may stay in a normal hotel or even fully equipped suites. They may face challenges as optimum nutrition supports their performance. Hence, pre-planning or an intelligent strategy to overcome the above mentioned challenges may prevent hindrances faced by an athlete and help them perform at their best!

For more tips, you can check out fitness and nutrition classes by experts for athletes on GOQii Play!

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“It’s My Duty To Give It Back!” – Paramdeep Singh Ghuman

user journeyDoes health really need to take a backseat when you chase your professional goals? And if you do recover, work on your health, get active and fitter, how do you take it to the next level? Do you train harder or do you influence those around you to be better? Our GOQii Player and Champion of Chandigarh Paramdeep Singh Ghuman found the answers to these questions!

Life Before GOQii 

As with every high profile working professional, Paramdeep Singh Ghuman was unable to focus on his health. He used to actively participate in sports during his college days but once he began working, everything else took a backseat.

He became a workaholic and immersed himself into work without thinking about his health, diet or sleep. As a result of neglecting his health, he was diagnosed with high blood pressure (140/100) and cholesterol (250). To add to this, he suffered from constipation and disturbed sleep.

His doctor advised him to start with some physical activity and lifestyle changes. Taking his doctor’s advice, he started walking for 20 minutes a day at a nearby park. After a while, he became inconsistent and fell back to his old habits. As soon as that happened, the fear of heart-related ailments crept in. He began exploring other options to track his activity, steps and someone who could monitor his eating habits.

He was determined to change!

Enter GOQii

Paramdeep Singh Ghuman’s friend, who was employed with Axis Bank, introduced him to GOQii in February 2017. This proved to be a turning point for him. His journey began with a little bit of myth-busting and a lot of hard work! Paramdeep believed that a heavy breakfast like paratha with ghee and curd was ideal to keep him going throughout the day. This, along with his other perceptions on nutrition was corrected by his coach.

He was asked to drink lemon with warm water in the morning and eat nuts that were soaked overnight. After his morning exercise, he ate muesli with milk. Once he reaches office, he had to eat either raw paneer or boiled eggs. He began including salads in his lunch and dinner, fruits for mid-morning snacks and an apple or banana milkshake in the evening.

On the exercise front, he was advised to start walking again. Initially, he did complain of pain but his coach reassured him that it was because his body is still getting used to being active. After 3-4 months, he began running for a kilometre which gradually increased to 5km and further to 10km. He improved his stamina with strength training and HIIT.

Changes and Champion of Good Health! 

As of today, Paramdeep’s blood pressure, as well as cholesterol, are both under control. He is completely off medication. His sleep has improved and his constipation issues are now a thing of the past!

His weight has reduced from 90kg to 83kg. He feels stress-free, happy and content with his life and the changes introduced by his GOQii Coach. He regularly attends Dr. Paramjeet, Coach Parwage Alam and other nutrition classes on GOQii Play.

After seeing the impact of the changes that he made to his lifestyle, Paramdeep wanted to do the same for others. He now encourages community members and office colleagues to be physically fit – with many of them joining GOQii.

He says, “I feel it is my duty to give back to society, prep young guns to participate in some or the other activity, stay fit and healthy. I want to emphasize the importance of physical exercise and mindful eating to them.”

He is currently a GOQii Champion and heads the Chandigarh Chapter and thoroughly enjoys his assignments.

Did you find this story inspiring? Do you have a story to tell? Click here and we’ll reach out to you!

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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 […]