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July 6, 2023 By GOQii Leave a Comment

व्यायाम को एक आदत बनाने में आपकी मदद करने के लिए 6 ट्रिक्स

अमूमन जब आप आपने बॉडी शेप में आने के लिए एक नया वर्कआउट रूटीन सेट करते है, तो आपके इरादे अक्सर आपके एक्शन से मेल नहीं खाते। आपको एहसास होने लगता है कि कुछ हासिल करने का इरादा रखने और उस इरादे को पूरा करने के लिए वास्तव में काम करने के बीच एक बड़ा अंतर है। इसके बारे में खुद को परेशान नहीं करने की जरूरत है। हमेशा कोई न कोई रास्ता होता है जो इस अंतर को कम कर सकता है। आइए कुछ तरकीबों पर गौर करें जो वर्कआउट को आपकी आदत बनाने में आपकी मदद कर सकते हैं!

एक्सरसाइज को आदत कैसे बनाएं

एक लक्ष्य निर्धारित करें और खुद को उसका एक रिमाइंडर भेजें: मैं कसरत करना चाहता था क्योंकि मैं हमेशा एक सैनिक की तरह फिट रहना चाहता था – यही मेरा लक्ष्य था। मैंने अपने फोन पर सुबह 5 बजे के लिए “एक सैनिक की तरह फिट रहें” के लिए एक रिमाइंडर सेट किया। यह मेरी सुबह के अलार्म के रूप में भी काम करता था। एक ऐसा लक्ष्य निर्धारित करें जहां आप हर रोज खुद को याद दिलाएं और आप जब तक अपना वर्कआउट पूरा ना कर लें आपको नींद नहीं आनी चाहिए।
दोस्त को चुनौती दें: जिस दिन आप वर्कआउट शुरू करने का प्लान बनाते हैं, उसी दिन अपने दोस्त को चुनौती देदें। मैंने अपने दोस्त को मैसेज किया, “अरे, अगले 30 दिनों में, मैं अपना स्टैमिना 6/10 से बढ़ाकर 10/10 करने जा रहा हूं’। यकीन मानिए, आपका दोस्त आपको यह कभी नहीं भूलने देगा कि आपको रोजाना व्यायाम करने की जरूरत है।
21/90 नियम का प्रयोग करें: यह नियम कहता है कि किसी आदत को बनने में 21 दिन लगते हैं। एक लाइफस्टाइल बनाने में 90 दिन लगते हैं। इस नियम के अनुसार आप 21 दिनों तक एक भी दिन स्किप नहीं कर सकते। इन 3 हफ्तों में एक्सरसाइज आपकी आदत बन जाएगी। और एक बार जब आप इसे करने में सक्षम हो जाते हैं, आप इसे अगले 90 दिनों तक करना जारी रखेंगे।
1 रेस्ट डे के साथ खुद को रिवार्ड करें: 1 दिन अपने “रेस्ट डे” के रूप में रखें। यह आपकी मांसपेशियों की रिकवरी के लिए भी महत्वपूर्ण है।
इसे आनंददायक बनाएं: ऐसे में आपका पसंदीदा म्यूजिक एक जादू का काम करेगा। बिना बोर हुए आप अपनने वर्कआउट से प्यार करने लगेंगे। यह वास्तव में कुछ ऐसा है जो मैं करता हूं और इसका भरपूर आनंद लेता हूं।
बेबी स्टेप्स लें: आखिरी लेकिन सबसे काम की ट्रिक – जब मैंने वर्कआउट शुरू किया, तो मै पूरे “जोश” में था। मैं सेट्स और रेप्स की गिनती करना भूल गया और बहुत सारी एनर्जी के साथ वर्कआउट किया। मुझे हमेशा से लगता था कि जितना ज्यादा वर्कआउट करूंगा, उतनी ही जल्दी मुझे परिणाम मिलेंगे। लेकिन हुआ ठीक इसका उलटा। दूसरे दिन के वर्कआउट के लिए मेरे पास कोई एनर्जी नहीं बची थी। तो, यह मेरे लिए एक सबक के रूप में था – शुरुआत में बहुत ज्यादा करने से बर्नआउट होता है; जो आपकी वर्कआउट कि आदत के छोड़ने का कारण बन सकता है। तो, शुरुआत में 15-30 मिनट के लिए हल्की तीव्रता वाले व्यायाम से शुरुआत करें। हमारा एकमात्र उद्देश्य नियमित होना है – यानी कि हम बिना किसी दिन नागा किये रोज़ाना वर्कआउट करते रहे। “एक समय में एक कसरत। एक बार में एक दिन। एक समय में एक भोजन” – चालेन जॉनसन।

अब जब आप इन आसान ट्रिक्स के बारे में जान गए हैं, आइए वर्कऑउट्स को एक आदत बनाने का लक्ष्य रखें! अच्छी सेहत की चमक का आनंद लेने के लिए अपनी व्यायाम का आनंद लीजिए।

यदि इस लेख ने आपकी मदद की है, अपने विचार हमें नीचे कमेंट्स में बताएं। आप यहां मोटिवेशन और फिटनेस पर और लेख पढ़ सकते हैं। यदि आप लगातार बने रहना चाहते हैं या काम करना शुरू करना चाहते हैं, GOQii PRO पर लाइव, इंटरैक्टिव, मज़ेदार सेशन के माध्यम से एक विशेषज्ञ से सही मार्गदर्शन प्राप्त करें। GOQii ऐप के माध्यम से अभी क्लास बुक करें।

July 5, 2023 By Neha Sharma Leave a Comment

Healthy Heart Diet: 8 Steps to Prevent Heart Disease

The heart plays a very vital role in the well-being of an individual. It supplies oxygenated blood to all organs of the body and also carries nutrients, fuel, hormones, and other components.

Its tremendous work pressure is never-ending but meritorious. But sometimes, just because of negligence and ignorance, we cannot pay attention to the well-being of our hearts. Lack of proper diet, eating fried foods, inactive lifestyle, smoking, and infection give rise to malfunctioning of the heart.

How Can You Prevent Heart Disease?

Changes in lifestyle and modification of diet are the key factors in improving the functioning of the heart and its long life. By following these 8 simple steps, you can have a healthy heart to lead a healthy life!

1. Include more Fruits, Vegetables and Whole grains

Fruits & vegetables are rich in vitamins & minerals and low in calories. They also keep a check on cholesterol levels as they are very rich in dietary fiber. A diet rich in dietary fiber maintains weight as well as the gut. You need to select whole grains over refined grains as whole grains are rich in complex carbohydrates and control blood pressure and are good for the heart. Include quinoa, broken wheat, barley, oats, and whole wheat flour.

2. Keep a Check on Foods Containing Sodium

Sodium plays an important role in elevating blood pressure, increasing the risk of heart disease. Limiting salt intake is very important as in every meal, sodium is introduced and the total count increases unknowingly.

Canned food, pickles, chutneys, sauces, soups, and market mixtures are all loaded with salt and increase the total intake of salt. It’s always advised to keep an eye on evening snacks too, which are generally filled with biscuits, cookies, and mixtures.

Salads and fruits should be taken without salt and as these are rich in potassium – which can help to keep sodium on the lower front. The habit of table salt should be discouraged.

3. Choose Healthy Fats

Healthy fats should be an integral part of a heart-healthy diet. One should limit fat intake to 2-3 tsp per day including visible and non-visible fats. Butter, mayonnaise, and cheese can be replaced with homemade healthy spreads.

Poly and mono-unsaturated fats are good choices over saturated fats but all should be taken in limited amounts as all fats are high in calories. Nuts, seeds, and olive oil are good choices.

4. Make Portion Control a Habit

Quality and quantity both are important while having meals. Portion control is very important as it maintains and controls calories and weight. Utensils are selected for portion control and all food groups should be included to make it a balanced diet.

5. Never Skip Breakfast

Skipping breakfast and having unhealthy foods for breakfast is not at all good. As breakfast is the first meal of the day, it should be healthy and should contain a combination of proteins & complex carbohydrates. Skipping breakfast lowers the metabolism and makes the next meal heavier. A healthy breakfast makes a healthy heart and mind too.

6. Choose Low-Fat Sources of Protein

Try to incorporate protein in every meal as it maintains weight and as the body is made up of protein, the requirement of protein is more. Pulses, seeds, and nuts are good low-fat sources of protein and should be included in daily routines.

Toned milk & milk products are preferred over whole-fat milk to keep a check on cholesterol levels. Lean meat, poultry, fish & eggs are also some of the best sources of protein that can be taken.

7. Menu Planning Should Be Done Prior & Keep One Day for a Treat

A menu can be made so that all options are at your doorstep and you don’t need to think daily about what to have in meals. Include all veggies, fruits, pulses, grains, nuts, seeds, milk & milk products.

Any one day, you can add a little cheat meal so that overindulgence will not happen and your taste buds will get satisfied as a little fun is important as well.

8. Set a 30 min Physical Activity Goal

To maintain proper functioning of the heart, one should do daily 30 min of physical activity that could be anything including brisk walking, yoga, cardio, or strength training. Walking is an overall exercise that improves blood supply, improves lung capacity and is also good for the gut. Take out 30 min of time for walking either in the evening or morning.

The above points, if kept in accordance with daily routine, will make the heart stronger and happier for a long period of time. If your heart is happy, you are happy!

If this article helped you, let us know in the comments below! Find more tips on living a healthy life here. If you want to make these habits a part of your daily life and need help, reach out to a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce

July 2, 2023 By Bharti Gupta 1 Comment

Healthy Eating: Sabudana Soup

Sabudana Soup is an energy rich, wholesome soup that is packed with several health benefits. It is quite famous in tropical regions and many parts of India consume it during festivals. If you’ve been looking for a nice soup to warm you up during monsoon, this is it! So without further ado, let’s go over this delicious recipe!

What You Will Need

Sabudana – 1 cup
Oil – 2 spoons
Green Chilli – 1 (chopped)
Coriander Leaves – 1 spoon (chopped)
Tomato Puree – 1
Cumin Seeds – 1 tsp
Onion – 1 (chopped)
Water – 3 cups
Maggi Masala – 1 tsp
Turmeric Powder – 1 tsp
Salt to taste

How To Prepare

Soak the Sabudana for an hour
In a pan, heat the oil and add the cumin seeds
Then, add the chopped onions, tomato, green chilli
Saute well and add turmeric along with the coriander leaves
Add water and salt (as per taste) and then add the Maggi masala
Cook for 3-4 mins and your Sabudana Soup is ready!

Highlights Of The Sabudana Soup

Is excellent for morning breakfast or as an evening snack as it provides energy
It improves digestion, increases metabolism and is good for gut health
It can aid in maintaining good blood flow and reduces blood pressure
Great for bone health!
It is high in carbs, yet low in fat – a healthier choice for weight gain!
The antioxidants it provides is good for the skin

We hope you enjoy this healthy Sabudana Soup recipe. Do try it out and let us know your thoughts in the comments below.

Find more Healthy Recipes here or you can ask a GOQii Coach directly by subscribing to Personalised Health Coaching here.

Eat Healthy and #BeTheForce

June 29, 2023 By Arooshi Garg Leave a Comment

How Good Nutrition Before Conception Can Affect Up To 3 Generations

We usually lay a lot of emphasis on the pregnancy and postpartum diet, however, a new study suggests that a gene called VTRNA20-1 which is responsible for reducing the risk of future diseases for a developing baby is directly related to nutritional status of a mother before pregnancy.

A mother’s pre-pregnancy diet is directly related to the foetus’s genetic makeup and immunity. If a mother is nutritionally deficient before conception, it may lead to radical and permanent change in the unborn child’s genetic makeup responsible for immunity and future risk of cancer.

Factors That Determine The Health Of The Unborn Child

A mother’s environment, nutritional intake, and mental health status determines the long term health of the unborn child.

Few nutrients are said to be extremely essential for a healthy pregnancy and should be included in a women’s diet in the pre-pregnancy period. Some babies are born with spina bifida, brain defects, preterm births, or underweight babies which is directly related to a mother’s pre-pregnancy weight and nutritional adequacy.

As soon as the egg is fertilized, the embryo starts using the mother’s nutrient stores to support its growth. Essential nutrients like Zinc, Iron, Folic Acid are needed to support development and growth of the main body organs in the developing foetus.

How Does Good Nutrition Before Conception Help?

Let’s look at the role good nutrition and the lack of it play during pre-pregnancy, pregnancy and childbirth.

Women in the higher BMI range have an increased risk for pregnancy induced diabetes or high blood pressure which can lead to improper foetal development. This could affect generations to come! It is extremely essential to monitor weight and be in a BMI range that is below 25.
Folate or Vitamin B9 is a very important vitamin for the development of the brain and spinal cord of the baby. Deficiency of which can cause neural tube defects or Spina Bifida, where the backbone encasing the spinal cord doesn’t develop properly, exposing the spinal cord. This can lead to intellectual disability or paralysis which might be carried on to generations to come as a hereditary issue. Folic acid is a very essential nutrient found in nuts, legumes, orange and yellow fruits.
Calcium is extremely important not only for the unborn child but also for the mother to maintain good nutritional status. As the embryo grows, it starts drawing minerals like calcium, zinc and magnesium from the mother’s body. Inadequacy of these nutrients might lead to poor bone development, poor muscle and nerve fibre expansion. In turn, the mother’s bones also weaken, putting them at risk of osteoarthritis in the future.
Iron is required in good amounts in maternal stores to prepare the mother’s body for the needs of the foetus during pregnancy. Anaemia or iron deficiency is related to increased foetal morbidity. Affected mothers may experience breathlessness, fainting, tiredness, palpitations, and sleep difficulties. Most of the iron transfer to foetus happens in the third trimester and is the most important phase where iron reserves of the mother should be extremely good. A good iron reserve ensures that the blood supply in the developing baby is proper and any blood loss that happens during delivery doesn’t prove to be fatal for the new mother.

In short, if a mother’s diet and nutritional status are poor before conception, it might lead to a plethora of adverse outcomes that might continue for generations to come.

I hope this write-up helps to-be mothers lay more focus on correcting their nutrition before conceiving which helps them as well as their unborn babies to be at a lesser risk for any genetic or nutrition-induced life threatening outcomes!

If this article helped you, let us know in the comments below and share it with anyone who needs to read it! Find more articles on women’s health here. You can also seek advice and guidance from a certified expert during your pregnancy, by subscribing to GOQii’s Personalised Health Coaching here.