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6 Fitness goals to get you into awesome shape

“Fitness is not about being better than someone else…It’s about being better than you used to be”

The term ‘Fitness’ is very common among people now. Whenever we talk about fitness the only thing which comes to the mind is weight management. But, let me tell you that fitness is not only about weight loss or gain but increased inner strength which gives you extra energy to the body as well as to your soul.

So sharing some fitness goals with all you out there. These goals should help you to remain fit and confident if you spare some time out of your busy schedule.

Here it goes-

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1) Running:

Run 10km: A classic goal for those who want to get into running. Start small initially if you are not into running and then slowly get to the large goal of accomplishing 10Km. Benefits of running are not only physiologic but also psychological. Physiological benefits include cardiovascular fitness, weight loss, and improved upper and lower body strength. The often overlooked mental and emotional benefits include not only the sense of accomplishment after finishing the run but, also the self-confidence gained from reaching such a goal.

2) Yoga:

Yoga requires minimal equipment, provides stretching without stressing the joints, and can improve stress levels and posture. Individuals new to yoga should begin slowly, ideally with an experienced instructor so poses and postures can be corrected and not lead to injuries.

Three good yoga poses to master include:

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(i) Mountain Pose (Tadasana): Improve your body awareness, balance, and posture. Stand with big toes touching. Lift up your toes and let them fan out, then drop back down, creating a solid base. Bring your weight evenly to all parts of your feet. Tighten your quadriceps, allowing your kneecaps to rise. Rotate both thighs inward, tucking in your tailbone. Tighten your belly; widen your collar bones, making sure shoulders are parallel to the pelvis. Keep your neck long, and your shoulder blades down and back.

 

image source: Yoga Basic

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(ii) Warrior Pose: This pose lengthens the front of our bodies. Much of our day is spent sitting; and by stretching the front thigh muscle. It can improve our posture and can help with low back pain.

 

 

 

 

(iii) Bridge Pose: This pose address two areas where women want to improve: the buttocks and inner thigh.

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3) Plyometric moves: Plyometric moves are jumping exercises so adding a hop, skip, and a jump to your workouts boosts fat-burning and uses muscles which you don’t use normally in your daily routine. Do them prior to your workout and after a thorough warm-up. Repeat each for 10 seconds, or five jumps.

TwoPlyometric moves to master include:

(i) Squat Hops: Stand tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause in the squat position. Then without counter-movement and without the use of your arms, jump as high as possible. When landing, make sure to absorb the impact by pushing your hips back and flexing your knees.

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(ii) Slam Hops: Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart. Flexing your knees to quickly drop your body 10 to 12 inches, rapidly explode upward, forward and to the side. Swing your arms forcefully upward. Upon landing, immediately repeat the jump, but jump forward diagonally in the opposite direction.

 

 

image source: SportPlan

4. Swimming:

Swimming can have a positive impact on body fat, insulin levels, and overall health. If you are swimming for 30 minutes at a moderate intensity three times a week then you will lose more weight, experience improved body-fat distribution, and insulin in the short term.

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  1. Do 25 Push-Ups:

Mastering the ability to perform 25 Push-ups is a very reasonable, realistic, and attainable goal for most women. Benefits include upper-body strength in the chest (pectorals), shoulder girdle (scapular stabilizers), and arms (triceps). Push-Ups require no equipment and can be varied in many ways to train different muscle groups(i.e. a closer grip targets triceps). Aesthetically, Push-Ups develop the pectorals muscles of the chest, which help to prevent breast sagging as the women age.

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  1. Add Sprinting to your routine:

Sprinting is one of the best ways to tone the glutes, and when practised as intervals, sprinting can also speed up calorie burning. Adding sprint training to your running routine has a number of benefits. The initial benefit comes simply from the variation in the workout, which prevents boredom. This type of training should be added gradually to avoid overuse injuries.

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Try this: 30 to 60 seconds of sprinting alternating with 60 seconds of light jogging; repeat for 10 or more minutes. Adjust the intensity of the active phase and length of the rest phase according to your fitness level.

So, think of your workouts as important meetings you have scheduled with yourself and be proud of each step you take towards reaching that goal and the result is for sure “FITNESS” and an ‘Awesome Looking You’

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Best fat loss exercise for Indian women

In India, most women have only one fitness goal – WEIGHT LOSS.

From my experience as a fitness coach, most young girls/women have similar goals – flat stomach or that thigh gap or those toned arms.

One of the biggest mistake women make in their fitness pursuit is that they are chasing “weight loss” when they really should be chasing “fat loss”.

Young girls and women have a very clear picture of their fitness targets. But, too many women are misinformed about the CORRECT way of achieving those targets.

KEY: CARDIO will not get you to your goals fast.

Losing WEIGHT by purely starving yourself and doing exhaustive cardio workouts, but neither is good for your overall well being, nor is it the most effective means of burning fat.

Let’s break it down. When you do any form of CARDIO exercise. Running, jogging, even some hipster cardio exercise like some form of dance or martial arts, you’re burning calories. You’re burning off the fat that is stored in your body and using it for energy.

So it is burning fat but, keep in mind that the fat burns only WHILE you’re doing that particular exercise. Once you go home, your body enters a period of rest and things are normal.

Now let’s consider what happens to your body during and after WEIGHT TRAINING.  So weight training is like any other EXERCISE. In order to go through with it you need to exert your body. You need to spend calories.

While you’ve undergone resistance training, while you’ve done squats or push ups or a bicep curl, your muscles are made to fight against that resistance. In doing so, your muscles undergo a number of minute tears.

After your exercise, when you go home, and you’re resting, these tears in your muscles are repaired by your body. In order to repair them, your body spends calories, and continues to burn fat even when you’re on your couch, watching TV and even when you’re asleep.

SIMPLE CARDIO – Burn calories only while you exercise.

RESISTANCE TRAINING – You’re burning calories while you exercise AND you’re burning calories even after the exercise, while you’re chilling at home.

The added advantage of resistance training is the lean muscle you put on in the long term. The more muscle you put on, as a woman, the more fat you’ll burn.

The other big issue I’ve seen in India, is that many women are afraid to take up weight training because they think they’ll end up looking like a “bulked up bodybuilder”. They don’t wanna get “Bulky”. You need to know that these overly bulky women have taken a LOT of steroid injections to make their bodies turn into THAT.

Many of them have used testosterone, the male hormone. The testosterone is what makes those women bulky and it’s also what makes mens’ muscles bigger.

Rest assured you won’t become like that UNLESS you take testosterone injections. As a woman, your natural biological make up will make you look beautiful always, it will make you look “girly”, unless YOU mess around with it.

Priyanka chopra, Bipasha Basu, Alia Bhatt. All these women lift weights and have been lifting weights for a long time. They aren’t bulky by any means.

If you still aren’t convinced about this, I urge you to at least try it out for a couple of months. Go to a good gym, get a good trainer, see the results for yourself. As a woman, especially if you’re someone who has never tried resistance training, you owe it to your body to give it a shot. You have only one body, its time to maximize its potential.

THIS IS THE FASTEST WAY TO BURN FAT.

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Why do women ignore their own health?

women's health matters

Today’s woman of India might be overly worried about the health of her child and the well-being of her family, but she barely finds time to take care of herself. Most women don’t even understand the importance of regular checkups or visiting a medical practitioner for lifestyle advice.

The recently released GOQii India fit report 2018 (Indiafit.org) indicates that men seem to be better at leading a healthier lifestyle than women. They have greater step counts and more water. They have fewer illnesses and digestive disorders than women. While women are conscious about being healthy, they more often than not, neglect their own. It is increasingly being seen that women are more prone to being anaemic due to iron deficiency.

However, all is not dark. There is light at the end of the tunnel. We are seeing some positive changes with several women now taking charge of their health or wanting to do it as soon as possible. They are getting conscious of maintaining a healthy lifestyle.  When it comes to adapting to a healthy lifestyle, the first thing that women are concerned about is reducing their bulge. This is further confirmed in the India Fit report’18 which reveals that 78% Indian women consider weight management as one of the key focus areas whereas 61% focus on getting fit and active. According to the report, awareness about women health has become an important issue in the Indian society.

GOQii as a company is striving hard to get one and all to change their current habits and imbibe newer habits to lead a healthy and fulfilling disease-free life in the future. On this International Woman’s Day, the company’s focus for the month of March is on Women’s health. As part of its ‘Active Sunday’ program, the company has lined up a series of talks by inspiring men and women on March 11th across Mumbai, Bengaluru, Delhi, Gurugram, Ahmedabad, Pune, Kolkata and Hyderabad. REGISTER NOW

These inspiring men and women will take the attendees through their personal journey while they lay emphasis on woman’s health and its importance.

Here are the short profiles of the speakers

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KOLKATA – Dr Moushumi Gongopadhyay  

GOQii Player, Dr Moushumi Gongopadhyay has over two decades of experience in Counselling. She is the only qualified Victimologist and the sole Certified Craniosacral Therapist in the City of Joy. She juggles the role of a Psychological Counsellor, to that of a Nutritionist, a Colour Therapist, to a Graphotherapist and so on. A true professional, Dr Gongopadhyay is the best in her trade because of her unwavering dedication. She is also an activist working for “Victims of Domestic Violence and Intimate Partner Abuse” and helps them to lead normal lives. When she gets time off her super busy schedule, she likes to sing, dance and bake and honestly, her cakes are to die for.

REGISTER NOW

Reena delhi

DELHI-  Reena Kansal

GOQii Player Reena Kansal is a powerful woman, she is a doting mother to two teenagers, a womenswear Design Head at Wills lifestyle, a Fitness enthusiast and an Avid Reader. 19 years ago, Reena met with an accident that left her on crutches for almost 2 years. Her grit & determination and support from her family helped her not only overcame this trauma but also transformed her approach towards life. From crutches to rappelling down mountains, to white water rafting and trekking, Reena has conquered many demons in her mind. She has to her credit the badge of having completed 3 ultra walks of 100 km and recently she completed her first ever half marathon in under 3 hours.

REGISTER NOW

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PUNE- AMRITA MOGHE

GOQii player, Amrita Moghe, a shot put and throw ball athlete in her growing years is now a power punch who wears many hats. She is a caregiver for her ageing parents, doting mom for her 5-year-old, and a Consultant at a Global Bank, she still manages to remove time to pursue her interests. She competes only with herself and for herself. She is a runner and believes running has tested her mental strength and aided her in overcoming mental and physical blocks.  Her focus to stay fit has helped her through her personal battles and has had a calming effect on her, helped her built perseverance and gave her the motivation to never quit. She takes each day as it comes and is a strong believer in karma.

REGISTER NOW

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GURGAON- MADHU BALA SHARMA

Being blind from birth did not stop Madhu Bala Sharma from achieving her goals and becoming a role model for millions out there like her. From selling calendars and bookmarks for fun at a young age of 8 years to becoming a voice and accent trainer in GE Capital International Services, Madhubala has come a long way. She is proud when she says “I was the first one with a visual disability to take up the role of a Voice and Accent Trainer, both at GE Capital International Services and at IBM Daksh, now Concentrix. She took up voice and accent training as a challenge to ensure that she is able to create a new career opportunity for persons with visual disability.   On public demand, she has now started conducting her own workshops in this field.

REGISTER NOW

Rahul Sharma

AHMEDABAD-Rahul Sharma

Rahul Sharma, founder-Cyruns Sports & Wellness was leading an ideal life as one could imagine. He had a well-paying job, and his life was on track for a happy existence until one day he woke up to a rude shock. He was diagnosed with High Cholesterol & Hypertension & was put on lifetime medicine. It was his quest to be a healthy and off medicine that led him to take up running. His dedication and sheer determination towards transforming his own life have made him today a certified running trainer & nutritionist, leaving behind his 21 years of corporate life. He says, “Fitness is here to be enjoyed and lead a healthy active lifestyle”. As a passionate Certified Trainer, he motivates, enables and makes training a fun and rewarding experience. His mantra in life is “Realize Your Potential”.

REGISTER NOW

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BENGALURU-Samara Mahindra

Having lost her mother to Cancer and being left alone to make her choices and take her decisions, Samara’s eyes opened to a lot of brutal realities during her mother’s long journey of struggle with Cancer. The oncology ward of numerous hospitals became her home where she witnessed extreme cases and dire situations that were unimaginable. She watched blank refusals of curable stage cancer treatment to those who didn’t have the funding and children who saw hospital wards before a classroom. Consequently, she decided not to settle. She knew exactly which door she wanted to unlock and how many steps she wished to take. That was the beginning of Carer Program. The CARER Program is an integrative cancer recovery program that helps a patient recover from the side effects of treatment and cancer itself. CARER provides a holistic approach to healing through complementary therapies that target nutrition, movement and mind-body healing for patients post-treatment.

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MUMBAI- Bela Gupta

Bela Gupta is an engineer by qualification, retailer by profession, healthy lifeline inspired by the GOQii family and now a food tech entrepreneur. As every other start-up entrepreneur, her life is rising to bring in the dawn very early every morning, gratitude to the sun, meditating, walking or running, working out, eating balanced nutrition from her food brand-Herbivore, living healthy lifestyles, reading and networking. She has been managing operations like an Indian Goddess with multiple hands taking charge of at least 7 to 8 roles, strategizing and thinking about next steps, training and motivating existing team, interviewing new hires, meeting with investors, vendors and clients, socialising spending time with friends and family. On weekends, she most likes to trek in the mountains or indulge in some adventure I have very few needs, I own very little and I make a living off doing the things I love.

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Estelia Pinto

MUMBAI – Estalita Pinto 

Estalita is a fitness coach who lived the corporate life for 16 years before she decided to make fitness her passion. While working in the corporate world she took up the challenge of Fitness Certification with Reebok Instructors Alliance. And since then, she’s never looked back. She took up Certifications for different programs with various institutions, national & international and now specializes in physical training and group classes. Her Fitness Mantra is’ to dance your way to a healthy life! Her single most important advice to others is to “Never miss a workout, however busy you may be… Like you would never miss food”

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HYDERABAD – Sunita Tummalapalli

Sunita is a Reebok certified fitness instructor, and founding member of WIN (Women in Network), a non-profit organization that helps women and children from an underprivileged section in the areas of Health, Hygiene and Education. She has co-founded and operated Helios Fitness Center in Hyderabad. She is an active member of the Hyderabad Runner Club and has to her credit 41 full marathons, 8 ultra-marathons and 2 multi-day races. She has also completed numerous runs and walkathons, including several half marathons. She has completed marathons on all seven continents in 2015 to earn ‘Seven Continents Finisher’s Medal’. She ran all six World Majors and earned Abbott World Marathon Majors ‘Six Star Medal’ in Feb’ 2018 at Tokyo marathon. She is the 1st person of Indian origin to earn both ‘Seven Continents Medal’ and ‘Six Star Medal”.

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To enjoy a good and healthy life in the future, one must exercise

Kartik Aknur

If you are not a morning person, getting up for any reason-leave alone for a workout that too on a Sunday morning can be a terrible ordeal but, for Kartik Aknur from Bengaluru, it’s a refreshing change to wake up early and go for a group workout session.

Karthik Aknur credits GOQii for his change and him achieving his health and fitness goals. He has been exercising for the last 5 years but, to no avail. His weight never changed and he was not mindful of his eating habits. Having a personal coach who through her constant monitoring and guidance helped him bring about a discipline in his food habits and daily fitness activities. The results were there for all to see-Karthik lost 10 kgs in 6 months. His daily step count currently varies from 10000 to 12000 steps daily. The one aspect that comes out clearly is one cannot achieve their health goals if they are not disciplined and self-motivated. Karthik’s idea of going for a community workout session on a Sunday morning is to meet with other active and fit people. According to him, it’s a good way to learn new exercises, meet people from varied walks of life and break the monotonous exercise regime that he was following. His message to all is, “Nature has created this fantastic concept called LIFE. Respect your body, feed it only when it is required. Be cautious in your food intake with regular exercise”.

 

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