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Shreejit Nandkumar Reaches His Health Goal With Determination and Consistency!

Shreejit NandkumarLosing weight or getting fit isn’t just about hitting the gym regularly or having a fitness regime. Pumping iron by itself cannot guarantee sustainable weight loss. It needs to be supplemented with a proper diet as well. One of our players, Shreejit Nandkumar, learned this little fact that changed his life forever. 

 A 47 year old working professional based out of Mumbai, Shreejit Nandkumar received the GOQii tracker through his former company, Schneider Electric, around 6 years back. Initially, he did not find the time or inclination to follow his Coach’s instructions due to his hectic work schedule but he followed a fitness regime religiously. His diet however, was not balanced at all as it included a lot of sugar intake, alcohol and large portions on a daily basis. In spite of not missing a day in the gym, his weight didn’t seem to reduce. He weighed around 100kg till lockdown in March 2020. 

Lockdown – A Blessing In Disguise? 

When the pandemic hit hard, the work from home routine and being confined indoors came as a blessing in disguise for Shreejit Nandkumar, who now found the time to interact with his coach regularly. With gyms shutting down, his weight training was heavily compromised. He began cycling early morning which turned out to be an enjoyable experience. He now cycles for 2 hours, covering 50km every day. With gyms open now, he does his weight training in the evenings. 

Balancing Nutrition With Exercise 

For Shreejit Nandkumar, a major shift has been his diet and calorie consumption. He begins his day with warm water mixed with honey and lemon. Then some nuts followed by a high protein breakfast. He is advised to keep his dinner light. His alcohol consumption has been reduced from every week to once in 4-6 months. Desserts and sweet intake is almost nil. Thanks to these minor modifications in his diet, he was able to reduce his weight to 85kg, body fat percentage is 15.7% from 24% and visceral fat is within healthy range. 

He says that his daily interaction with his GOQii Coach, Unnati Cheddha, and her guidance has helped him see fitness from a new perspective. He has come to realize that meal timings, pattern and portion size have to be in sync with exercise. He says, “Every small thing matters and it’s  important to try and be fit every day. It’s a continuous journey which has no detours and stops!” 

What Does Coach Unnati Cheddha Have To Say About Shreejit Nandkumar 

Shreejit Nandkumar has always been very determined towards his health goal – which was to  lose weight. Weight loss was also targeted in a healthier way. Body analysis was done to keep a check on his body fat percentage and muscle mass.

He is very passionate about exercising. He will never miss his workouts. Before lockdown, he used to go to the gym regularly, which came to a pause. But this did not stop his passion towards achieving  his health goal. He continued his activities with the same motivation and dedication. He was not able to do weight training exercises due to space constraint, so he chose the outdoor option of cycling. This was quite refreshing for him. He still doesn’t miss a single day and feels incomplete without it. Besides physical activity, Shreejit has been very particular with his food habits, maintaining low fat, high protein, moderate carb diet with good water consumption. He also takes adequate rest/sleep hours to recover and rejuvenate. Shreejit started his weight training as soon as the gyms opened in Mumbai.

Changes observed

  • Weight loss: 100kg to 85kg
  • Waist inches: 40“ to 32”
  • Body fat percent: 20.5% to 15.5%

Shreejit’s sincerity, determination, dedication and consistency helped him achieve his goals in a healthy manner. We hope this story inspires you to make a positive and healthy lifestyle change as well! Head over to the GOQii App or our website to begin your journey today! For more inspiring stories, check out Healthy Reads. 

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“Don’t Ignore Your Health!” – Nirmal Bhatt Shares a Message For All Womenfolk

Nirmal Bhatt

As a working woman, managing a professional life and a personal life can be quite challenging given the status quo that exists in our society. Sometimes, so much effort goes into looking after a household as well as crushing it in the professional field that one easily forgets to take care of themselves. Nirmal Bhatt, a 42 year old working professional from Noida faced similar challenges as she tried her best to maintain the delicate balance between her work as an Academic Coordinator at Amity University and her household. 

Before Being a Part of GOQii 

Since 2012, Nirmal Bhatt has been suffering from hypothyroid and hypertension. Over the years, her weight had been increasing consistently. In 2019, she weighed almost 82kg. Her TSH was 10 and her BP was 150/110. Her diet was loaded with ghee and oil, zero physical activity and every weekend involved eating out. She always felt lethargic and given her routine, she lacked any motivation to do anything for herself. But all that was about to change! 

Making a Lifestyle Change With GOQii 

As a part of the deal with Star Health Insurance, she got a GOQii subscription as well. Living in a joint family with her husband and 2 grown-up kids, she says one can only imagine how hectic her life was. She had avoided talking to her GOQii Coach fearing that she’d be asked to make drastic changes in her routine which would be near to impossible to achieve. 

She had heard from her friends how dieting works and she undoubtedly wouldn’t be able to do any of it. Upon the brink of giving up, Nirmal decided to give GOQii a try after relentless calls from her GOQii Coach who refused to give up on her. Since taking that decision to move forward, Nirmal didn’t have to look back ever again. 

Her coach explained to her how she can bring about small changes to her lifestyle and still achieve her goals. She stressed on 3 major changes which have contributed the most to her weight loss – reduced tea consumption, avoiding junk and sweets. Nirmal confessed to being a tea addict, consuming almost 7-8 cups of tea a day. Now, she has reduced to just 2 cups a day. In addition, she has also stopped consuming fried food and sweets – both of which she couldn’t resist before. 

Physical activities were something she would never try before but has now become a part of her daily routine. During the 2 initial months of lockdown, she wholeheartedly gave herself up to an active lifestyle and worked out for an hour every day. Since May, when she resumed work from home, she still tries to complete her 10k steps on most days. Her secret, she says, is never sitting idle. She constantly tries to be on the move, walking, stretching as and when she can. 

The other changes which were implemented by her coach include: 

  • Intermittent fasting
  • Including salads in meals
  • Early dinner
  • Fixed meal time irrespective of other family members

Thanks to all the changes which she accepted, her weight has reduced to 67.5kg and her waist size has gone from 38 inches to 34 inches. 

What Does Nirmal Bhatt Have To Say About Her Coach? 

Nirmal Bhatt says that she can’t thank her GOQii Coach Meenakshi enough for all the cooperation, guidance and motivation she provided. During the early days, when Nirmal would get frustrated about preparing all the delicious snacks for her family and not get to eat any, Coach Meenakshi used to keep her morale high by reminding her that she has to fit into that lehenga while attending the next wedding. She used to keep nudging and pushing her constantly, giving her tips and ways to stay healthy even on days when she would absolutely want to do nothing. Owing to her positive outcome and the bond she and her coach have formed, Nirmal has renewed her subscription for a year. 

“I want to tell this to all the womenfolk”, Nirmal says as she adds that, “It’s very easy to lose track of yourself while tending to your family and household responsibilities. Don’t ignore your health! You can only take care of your loved ones if you are fit. Don’t bother what others have to say about your appearance. Lose weight because you want to look and feel good. Not because your relatives or friends want you to. It’s not at all easy but it is definitely worth the effort. You can’t stop beaming when you get compliments on your transformation from friends and colleagues.”

What Does Coach Meenakshi Have to Say About Her Player? 

Nirmal Bhatt was very determined,dedicated with the health goal to reduce weight and waist size when she came on board .She was suffering from thyroid, BP, bloating, emotional stress, less energetic and disturbed sleep. She wasn’t able to spare time for her health because of her busy schedule

We began with small changes like reduced tea, sweets, biscuits and added salads and early dinner along with 15 minutes of Pranayam. She lost 4.5 kg. weight with 1 inch loss in a month. We worked on stress and sleep by adding deep breathing and meditation to her routine. We followed 10 minute abs exercises along with some cardio like jumping jacks, skipping, spot jogging, plank. For dinner, we added proteins, beetroot juice, chia seeds – post which she lost 10 kg. and 2 inch loss in 4 months. Then we accepted challenges like reduced sugar, intermittent fasting and added flax seeds, green tea and virgin coconut oil in her diet – all of this with consistent 10,000 steps with strengthening exercises. She further lost 14.5kg and 4 inch loss. Her TSH level is now 6.5 which was 10.2 in 2019. BP is also under control but she takes medicines sometimes, not regularly. Nirmal is very honest about whatever she eats. The best part of  Nirmal is trying to be active throughout the day to complete 10,000 steps challenge  daily with any exercises. 

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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GOQii’s Mental Health Study Reveals 43% Indians Plagued With Depression

depression

The current Pandemic situation across the world has taken a toll on people and Indians are no different. It has led to fear, panic and anxiety among people. The corona-stress is taking a toll on the mental health of people world over. To add to it, social distancing – key and essential steps taken to curtail the spread, is leading to minimal human contact and negligible physical social connections. The pandemic has only intensified depression.

With the fear of losing livelihood and going out, insecurity for oneself and loved ones, anxiety, health scares and the overall volatile environment, stress levels are at an all-time high. Copious amounts of stress can lead to depression.

A recent study undertaken by GOQii indicates that 43% of Indians are depressed and are learning to cope with it. Another 26% Indians are facing mild depression, 17% face a more strenuous kind. It is concerning to note that 6% Indians are severely depressed, the study indicated.

How Has The Lockdown Affected Mental Health? 

The study was conducted by GOQii, across 10000+ Indians, to understand how COVID has changed lifestyle and how Indians are adapting to the new normal. This is a comparative study and highlights the glaring difference in lifestyle habits pre-corona and post lockdown. As per the study, a large section of the population has little interest in doing things in the current scenario.

There is a cause of concern with more than 59% of the population having little pleasure in doing things these days, out of which 38% have this feeling on a few days and 9% feel so more than half of the days. 12% of the population have little interest almost every day in these times.

“Anxiety is one of the symptoms of depression. Most people are anxious on various counts. For some it is about not having a regular routine as they did in normal times,” says Divya Thampi, an Emotional Wellness Coach on GOQii Play, the interactive video coaching platform. 

As a counsellor, she has found that for many individuals, it’s related to the work from home (WFH) situation. Work hours have invariably extended, there is lack of boundaries, lack of sleep, lack of motivation to work and lots of nervousness – all leading to anxiety.

Many are experiencing the ‘MEH’ feeling. This is an emotion that says a lot without saying much. It is a feeling where one has little interest in doing things, does not want to get up from the couch, wants to eat copious amounts of food and especially the urge to eat sugary things, procrastinating to do certain tasks that need to be done and many such things.

Key Insights of the Study 

As per the GOQii study, approximately 10% feel down and depressed more than half of the days or nearly every day.  The study further indicates that a large section of the population has little interest in doing things in the current scenario. There is a cause for concern with more than 59% of the population having little pleasure in doing things these days, out of which 38% have this feeling on a few days, 9% feel thus on more than half of the days and 12% of the population have little interest in anything almost every day.

The fact that there are no boundaries, no routine to follow and also that many have yet not been able to adjust to the new normal is creating problems for some. “Most people feel energetic when there is sense of purpose or a goal to achieve,” Thampi adds.

Counsellors and mental health practitioners say that from a pandemic perspective, the number of people reaching out for help is increasing and many are newcomers. The common feeling among most is that of ‘not feeling okay’.

Given The Situation, How Does One Cope With Depression?

What are the coping mechanisms that can ease the stress of those going through some or the other mental condition?

Coping mechanisms are varied. Under normal circumstances, walking in nature is advised, as it calms you and relaxes your mind. But in the current scenario, being indoors and not being able to step out is a challenge for many. Also, most look for a safe place to be able to talk to someone or their counsellors. Mental health practitioners say these days many are unable to do that. Given such a scenario what is the way out?

Thampi says, “When there a purpose or a goal set for yourself, you will be occupied to get that task or goal completed. Taking up something as a challenge works well as it gives you some engagement. Secondly, if you cannot go out, having plants around you is a good option as that is a connection to nature as well.”

Mental practitioners recommend that individuals in this condition should talk to people with whom they feel safe. One should also reach out for therapists if necessary. The positive factor is that people are reaching out for counselling. Counsellors and Mental Health practitioners echo one point that mental health is now being discussed openly by families, parents and even corporations. It is being taken seriously.

Mental health is an important part of overall health and wellbeing. It affects how we think, feel and act. It may also affect how we handle stress, relate to others and make choices during an emergency. We need more conversations around the issue and people need to realise its ‘okay’ to talk about it.  

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9 Things To Do Once Lockdown Ends

lockdownSlowly and gradually, the lockdown will be lifted in phases in the green zones, but this surely doesn’t mean that the pandemic is over. By now, most of us might be ready with a list of things to do the day this lockdown ceases. Before you jump into action again take a look at the things to keep in mind.

Thing To Keep In Mind Once Lockdown Ends

  1. Sanitization: A simple and effective way to stay away from this life threatening virus is to wash hands thoroughly. Carry a bottle of sanitizer with you while stepping out of the house in case you have touched anything suspicious you can immediately sanitize. So let’s continue with this habit which we have cultivated during this lockdown.
  2. Mask is here to stay: Wearing a mask while going out has to be followed as this can prevent us from coming in contact with respiratory droplets of an asymptomatic COVID positive person. Use of gloves is also recommended in cases of coming in contact with people like going to market places or using the local transport.
  3. Socializing: After almost three months of staying indoors, there will be an immense urge to meet family and friends specially those who were tested positive, but hold on for a few more days as lockdown relaxation doesn’t mean the virus has extinguished. Venture out only for important work. Choose to work from home if possible.
  4. Overindulgence: Restaurants and food joints will gradually be back in business. Online food apps will be functional soon but do not pounce on all that fancy food for obvious reasons. This lockdown has taught us that simple home cooked food can be nutritious as well as delicious!
  5. Don’t Ditch Exercise: Necessity is the mother of all invention! This lockdown taught us some great ways to stay healthy, happy and be occupied. Be it yoga, strength training, walking exercises, fun exercise with kids or even 5k and 10k runs at home have contributed immensely in building up our immunity..
  6. Don’t Overwork: Major section of people have been jobless during this period. Fear of uncertainty and decline in vitamin M [money] encourages people to jump back to work. But draw a clear line between work and overwork. Remember overload can make you more susceptible to this virus and hospitalization can drain all your savings.
  7. Do not Compromise Sleep: Time and again, this vital component of health has been ignored. Good sleep cycle during these two months does make up for all those sleep deprived nights! Sound and deep sleep is a ritual which needs to follow every day.
  8. Don’t Stop Immunity Boosting Food: While we take pride in the fact of strong immunity, let’s not ditch it once the lockdown ceases. Vitamin C rich foods, herbal kada, zinc rich food are the secret of strong immunity. They have to be a part of our daily intake. Once the lockdown has been lifted, it is all the more important to have a stronger immune system
  9. Maintain Bonds: This pandemic has forced us with quantitative family time. Bonding with family members has helped us sail through this rough weather and will continue in the future too. Healthy bonding at home is like a strong backbone which keeps us in the pink of health because being healthy outside begins by being healthy inside.

Most importantly, don’t forget to support local businesses. You can also check out the GOQii Health Store within the app. We hope you will consider these suggestions once lockdown ends and life goes back to the way it was. Do leave your thoughts in the comments below. For more tips on immunity, health, fitness and wellness, check out Healthy Reads within the app or tune in to GOQii Play.

#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 […]