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Self Love can help achieve Health Goals

How many of us can take compliments gracefully? A compliment certainly makes one’s day and I am sure it is true for most of us. It feels so great when someone just tells you how beautiful/handsome or how good you look. Any kind of compliment rejoices one.

The strongest desire and a positive thought do replace the need for such complements, I strongly believe is SELF LOVE. It is that magical key ingredient that makes you reach your health goals easily. It can be weight loss, staying fit, gain muscle mass or sleep better.

What is SELF LOVE?

Self-love is about loving each quality within you, be it good or bad. You may be fat or thin, dark or fair; who cares, just live your dream. Self-approval is something that we all require. Remove the negativity and bring in positive thoughts about yourself. And above all, you should feel good about yourself.

How SELF-LOVE helps us achieve the health goals?

With this special ingredient called self-love health goals can be achieved easily. Yes, you heard me right. Health goals and self-love complement each other.

We all know the power of law of attraction when it comes to money, home or children. This law of attraction also works for achieving your health goals like weight loss, running a marathon, exercising daily or just drinking enough water.

Just bring in positive thoughts.

Negative thoughts camouflage your belief system thinking it to be true and manifest itself into reality. Insecurity, irresponsibility, fear, stress, anxiety, desperation to lose weight fast and inferiority complex cause obesity unknowingly.

Negative thoughts and comments from others also lead to decrease in confidence level and broken self-esteem. How much ever we diet or workout, we do not get the desired result unless the importance of law of attraction is understood and practiced.

Self-Analysis – Ask these questions to yourself

  • Does your belief work on what people say?
  • Do you need others to praise you?
  • Do you get upset when you don’t find the right size of clothes for yourself
  • Do you lack will power to start your most desired goals?
  • Do you face difficulty in chasing your dreams?
  • Do you feel bad when you can’t eat that sweet lying in your refrigerator?
  • Do you wish to run a marathon but hold on due to lack of stamina or an underlying heart problem?

If your answer is YES to most of the questions above, then we surely lack SELF LOVE.

Steps to follow and conquer the world.

Law of attraction steps to reach the goals: SELF LOVE

  1. Be patient and optimistic. This is the key towards great health.
  2. Eliminate negativity around you.
  3. Consistently eat healthy and exercise.
  4. Don’t feel guilty if you reveal to everyone that you are eating less and avoiding sweets. Simply say, I am trying to make healthy changes.
  5. Don’t read too many weight loss stories or ask anyone their story of weight loss. This will just make you desperate and negative.
  6. Dress/Suit up and don’t forget to praise yourself. When you say, ‘My tummy is too big or I have double chin’ you are insulting your body·
  7. Be confident when you socialise. You confidence can overcome all the flaws.
  8. Take out at least 30-45 mins every day for yourself in doing some recreational activity like exercising, reading, shopping etc.
  9. Meditation eliminates negative thoughts from mind. Try and indulge in it for 5-10 minutes.
  10. Always visualise yourself beautiful/ handsome, leaner, toned and very happy.
  11. Jot down your goals in Present Tense like: I am 65 kgs and look gorgeous with this weight, I am running every day to become thin (Not lose weight, lose is a negative word)

It is very important for us to understand that true happiness lies in self-love and self-approval, all the desired goals become easy to achieve then. You love yourself; the world will love you back. It is important to love yourself to achieve the desired health goals…..do not wait for other’s approval

 

 

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Why should we eat more turmeric?

Curcumin

Turmeric is traditionally named as “Indian Saffron” because of its deep yellow-orange colour and has been used throughout the ancient Vedic culture of India as a condiment, healing remedy and textile dye. It is one of the most researched condiment and is used in almost all Indian curries, this spice has almost no calories and zeroes cholesterol. It is rich in dietary fibre, iron, potassium, magnesium and vitamin B6. The wide range of turmeric health benefits come mainly from its main ingredient, curcumin. Turmeric is used for arthritis, heartburn, stomach pain, diarrhoea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems and gallbladder disorders. It is also used for headaches, bronchitis, colds, lung infections, fever, menstrual problems, and cancer. Some people apply turmeric to the skin for pain relief, ringworm, bruises, leech bites, inflammatory skin conditions and infected wounds. In short, Turmeric provides a wide variety of benefits, but there are seven standouts. Once you know about these seven benefits you’ll be eager to add the spice to your diet.

  • Potent Antioxidant

Curcumin has a huge therapeutic value as boosting immunity is one of its most important properties. Curcumin exerts powerful antioxidant effects by neutralizing free radicals, chemicals that can travel through the body and cause great amounts of damage to healthy cells and cell membranes. This is important in many diseases, such as arthritis, where free radicals are responsible for the painful joint inflammation and eventual damage to the joints.The high antioxidant power of turmeric also helps to put the brakes on aging process.

  • Maintains Healthy Heart

Oxidized cholesterol damages blood vessels and promotes plaques formation that can lead to heart attack or stroke. Curcumin not only prevents the oxidation of cholesterol in the body but is also beneficial in reducing bad cholesterol and improving good cholesterol. In addition, turmeric is a good source of vitamin B6, which keeps homocysteine levels under control and thereby protects direct damage to blood vessels caused by elevated levels of homocysteine.

  • Cancer Prevention

The most promising quality of turmeric is its ability to prevent cancer. Turmeric can be beneficial for preventing breast, prostate, skin and colon cancer. This super spice  helps the body to destroy mutated cancer cells and prevents its spreading into other organs. Moreover, It causes cancer cells to commit suicide. Turmeric prevents cancer progression by 2 ways: first, by enhancing liver function and second by preventing blood supply to cancer cells which may be necessary for their growth.

  • A Potent, Yet Safe Anti-Inflammatory

Curcumin is thought to be the primary pharmacological agent in turmeric. This makes it effective for fighting heart disease, osteoarthritis pain and other health problems related to inflammation. Curcumin is believed to reduce certain enzymes in the body known to trigger inflammation. Curcumin’s anti-inflammatory effects are comparable to the potent drugs like hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.

  • Promotes Weight Loss

Curcumin promotes weight loss and reduce the incidence of obesity-related diseases. Turmeric stimulates the production of bile which helps to break down fatty foods, which in turn, may help you lose weight. Taking one teaspoon of Turmeric powder with every meal may help in losing weight. This of course doesn’t cancel the fact that you need to eat healthy and exercise.

  • Slows the progression of Alzheimer’s Disease

Curcumin in turmeric has a potential role in the prevention and treatment of Alzheimer’s disease. Alzheimer’s disease is a neurodegenerative disease characterized by progressive cognitive deterioration together with declining activities of daily living and behavioral changes. Various effects of curcumin, including anti-inflammatory, and antioxidant property, improves overall memory in Alzheimer’s patients.

  • Natural Painkiller

Turmeric can be considered as an instant painkiller option. Turmeric is capable of fighting a variety of pain that would otherwise be rated with over-the-counter pain medication which just suppresses the pain unlike turmeric which attempts to heal the pain as well.

A Few Quick Serving Ideas to include turmeric in meals:

  • Add turmeric to egg salad to give it an even bolder yellow colour.
  • Give salad dressings an orange-yellow hue by adding some turmeric powder to them.
  • Season rice, vegetables and curries with turmeric.
  • Turmeric is a great spice to complement recipes that feature lentils.
  • Include the spice as an ingredient in your regular meals.
  • You can make a tea out of turmeric. Boil about four cups of water with a spoonful of turmeric for about ten to fifteen minutes. Strain and drink. The best remedy for a sore throat.
  • Add turmeric into your daily smoothies
  • Add turmeric to a glass of organic warm milk which helps fight cold and flu and a remedy for better sleep

Thus, turmeric is safe and offers a variety of general health benefits, you have nothing to lose by adding it to your daily diet in moderate amounts. We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Burn Belly Fat With Proper Nutrition

nutrition to burn belly fatBelly fat! A large section of people in this world are obsessed with their body and more so belly fat. They might be pushing themselves with exercise or following a particular diet plan but are still unable to rid themselves of it. The reasons behind not being able to burn belly fat may be excessive use of sugar and fats. This in turn results in weight gain through development of fats around different parts of the body.

Among all body parts, belly is the most affected area. This is because of the fats. The belly grows quickly and leads to increased health problems. Studies have shown that the human body reacts to increased levels of sugar. Generally, 15 grams of sugar is recommended and not more than that. The question is, can a change in diet impact the belly and other body fats? Let’s explore!

6 Nutritional Tips To Help You Burn Belly Fat

  1. Reduce Sugar Intake: Reduction in our daily sugar intake should be at a recommended level of 15 grams. This is one of the most effective steps in reducing belly fat through nutrition. Excess of sugar intake is one of the biggest reasons for obesity and diabetes in the U.S.
  2. Avoid Processed Food: Consumption of processed food items is one of the sources of excessive sugar and fat intake. Try to prepare your food with your hands if you are aware of the ingredients which will be used. Carefully read ingredients used in processed food before you consume them.
  3. Reduce Bad Carbohydrates: Reduction of carbohydrates is another step to reduce belly fat without exercise. Particularly, avoid consuming fizzy drinks. This is one of the sources of high bad carbohydrates.
  4. Increase Intake of Fiber: Increased intake of fiber will constraint your need for carbohydrates. Having more of veggies and fruits will help you with good carbs and avoid the intake of bad carbs.
  5. Eat Raw Vegetables: Eating half cooked or raw vegetables helps you reduce your belly fat. Vegetables are the best solution to fiber requirement. During the day take healthy carbohydrates and at night eat a good meal consisting of proteins/fiber and less carbs.
  6. Know What to Eat: It is essential that you are aware of what you eat. For example, you can do some research about food items that have rich sources of fibre and healthy carbohydrates. You can then add them to your diet.

We hope this article on how to burn belly fat helps you! Remember that it will only work if you are disciplined and follow the routine religiously. Otherwise, no matter how hard you try, there won’t be any significant change for the better. For more on fat and weight loss, check out Healthy Reads or ask a GOQii Coach directly by subscribing for Personalised Health Coaching here.

#BeTheForce

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How much strength training you should do?

strength training

In my previous article, I mentioned about how much cardio you should do? In that article, I have mentioned about 3 components of exercise: –

Cardio

Strength training

Flexibility

So, after writing about cardio exercises and how much one should be doing it, the next logical question which comes to the mind is how much strength training you should do?

When we talk about cardio, it becomes a bit easy to answer the question HOW MUCH? Because we can measure it in time but when we apply this question to strength training it becomes a bit tricky.

When people exercise, not everyone does it in the same way. Some people who exercise for 25 minutes are actually working out more than someone who does it for an hour.

When someone tells me that they exercise for 1.5 hours in the gym, my next question to them is – how can you do that?

So, this 1.5 hours includes 30 minutes of the workout, 15 minutes of phone checking session, 10 minutes of MIRROR SELFIES, 10 minutes of water break and some talks here and there.

This isn’t 1.5 hours of gym.

So, if I answer the question saying you can do strength training for 1 hour that won’t be fair.

When we talk about strength training in sports science,

How much? Means total volume per session.

How is this total volume per session calculated?

Number of sets x Number of repetitions x Weight in pounds

For example: –

Number of sets = 3

Number of repetitions= 10

Weight (60kg) = 132 pounds

Let’s put these values in the formula mentioned above: –

3x10x132 = 3960 pounds (1796 kg)

This means that the answer for how much strength training you should do?

Is 1796 kg for that particular workout?

I know, this was extremely technical for you and I don’t even want you to understand that because except the trainer, nobody actually even thinks about it.

So, my whole point is, do not quantify exercises in the terms HOW MUCH. The answer could be as tricky as the example mentioned above!

You should always focus on the following points when you talk about strength training exercises.

(1) What is your goal?

  • Same way as the cardio works, strength training to depends upon your goal. For a person who has to make a record in activities which needs strength will have a different goal as compared to a one who has to run a marathon.

Please note: – Everybody requires all the 3 components of the exercise as mentioned in my previous article and also mentioned in the first paragraph. All the components have to be modified based on the GOAL of the individual.

I don’t want my readers to get bored with these scientific basics so I have tried to put some generic numbers depending upon different goals but it may vary from person to person.

GOAL How many times a week? How many exercises? How many sets? How many reps?
Endurance athlete in sports season  Once 10-12 1-2 3-5
Endurance athlete not in sports season Twice 4-10 2-4 5-15
Fat loss Thrice 3-8 3-7 6-20
Muscle gain 4-5 times 4-8 3-10 3-12
Bone-strengthening 3-4 times 3-7 3-8 5-12
Strength training 3-12 times (2 times a day might also be needed) 2-6 3-10 1-5

 

(2) What is your level?

  • You are a beginner if you have never done any strength training exercises.
  • You are a beginner if you are resuming your strength training exercises after a gap of 6-7 months.
  • You are a beginner if you are doing exercises regularly but yet not reached your desired results (which also means that you are not working out properly)
  • You can do advanced strength training exercises only after 6 months of proper form.

(3) What is your intensity?

  • Higher intensity, less frequency helps you a lot if you are planning to lose weight.
  • Higher intensity strength training exercises less frequently can give you better results than lower intensity strength training exercises every day.

(4) What is your body’s response?

  • This is perhaps the most important part when you exercise. It all depends upon your body’s response. It depends on your age, metabolism.
  • For someone who is exactly same like you, working out like you will have different results as compared to you.
  • All you should do is continue on the right path, trust your body and everything will fall into place.

I always tell,

“Workout for fitness and good health, weight loss will come as a gift to you”

I will soon be out with different strength training exercises for different levels

If you found these insights on strength training valuable and have more questions or thoughts to share, feel free to drop a comment below! For a deeper dive into optimising your fitness journey, explore further articles on Healthy Reads. For personalised guidance on optimizing your health, consider subscribing to GOQii’s Personalised Health Coaching here.

Your path to strength and fitness is unique – let’s make it extraordinary!

#BeTheForce 

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