fitness Archives - Page 5 of 47

January 15, 2025 By Sunita Arora 1 Comment

11 Unhealthy Habits That Are Destroying Your Health

Old habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop

Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure. Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here.

We hope this article has helped you. Do leave your thoughts in the comments below!

#BeTheForce

January 14, 2025 By GOQii 1 Comment

12 Steps To Choose the Right Gym For You

With 2 weeks in to the new year, it is a good time to gauge how many of us are actually sticking to our New Year’s Resolution of being fit and are regularly visiting the gym. Most people who invest in a gym membership at the start of the year as a part of their resolution are often irregular towards the end of January due to lack of motivation or due to certain issues they may have with the gym and the environment there.

So how do you stay motivated? How do you ensure that you won’t quit the gym by August this year? To ensure that you stick to your gym and achieve your goals, we’ve got some pointers that will help you choose the right gym. But before that, you need to ask yourself one question – Do you really need a gym? Given your work schedule, your habits and your goals, does signing up for a gym membership make sense? If you can achieve your goals working out at home, while maintaining your work-life balance, do you really need a gym? If the answer is yes, then read on!

12 Steps To Choose the Right Gym For You

List Your Must-Haves: Before hunting for a gym that suits your taste, you must know what you’re looking for. You need to make a list of your goals, the kind of equipment you need, the services to best aid you in achieving your health goals, the atmosphere and type of gym you are looking for. Having this list handy makes it easier for you to choose a gym you are most likely to be regular at.
Location: This is of prime importance. Before or after a hectic day at work, would you really brave the erratic traffic in your city to reach a gym that is miles away from your home? Your best bet is to choose a decent gym that’s close by and easily accessible, especially if you’re the kind of person who likes to workout after your shift.
Cost: Let’s face it! Irrespective of which gym you like, Cost is the ultimate factor that will decide where you workout. When it comes to cost, you need to ask yourself if the gym membership is worth it. Are you getting additional services with your gym membership? Are you getting services you don’t want? Does your gym membership cover privileges like massages, sauna, a pool, a daycare for your child while you workout or a snack bar? Will you be charged separately for these services or are they included in your deal? Whatever the cost, ensure that you get your money’s worth.
Hours of Operation: There is nothing better than a gym that is flexible with its timings. If you find a gym that is open 24 hours, there’s nothing like it. You might also want to inquire if they are open during public holidays and about the days when the gym will be closed. It’s best to pick a gym that is open most days of the year.
Visit During Peak Hours: No one likes a crowded gym. So before you choose one, take a tour of the gym but not on a weekend or when the gym is relatively empty. Take a tour during the hours you’re more likely to go once you join. This will give you a good insight into the kind of crowd that’s at the gym and how crowded it is during your preferred time. If the line to use an equipment is 5 people long, make a beeline for the exit and head over to your next option.
Personal Trainer: This is another major deciding factor. A Personal Trainer can be a good guide in helping you achieve your fitness goals the right way. A few things you need to look into before you sign up is if your gym membership covers a personal trainer or if you’ll have to pay for one. The qualification of the personal trainers at your gym is also of prime importance. If you must go for a personal trainer, go for someone with an advanced certification/degree and someone who is in line with your goal.
Cleanliness and Hygiene: It’s no secret that gyms are essentially breeding grounds for sweat, bacteria and germs. While somethings can’t be helped, you need to ensure that the gym you sign up for is regularly maintained with hygiene checks, have clean equipment, washrooms and changing rooms. An unclean environment is very off-putting and may prevent you from visiting the gym as frequently as you would have otherwise.
Check Equipment: The first thing you should do when you’re taking a tour of a gym is to check the equipment. This check is essential to know if the gym has all the equipment you need and if they are in good shape. You won’t get anywhere with shoddy equipment. Also check for the make. A manufacturer that may produce excellent treadmills may not be ideal for rowing machines. Always go for a fine mix that exudes quality! The best gyms often have equipment from different manufacturers.
Culture: Observing gym culture is a pivotal step in deciding whether or not the gym is for you! Do you prefer working out in the presence of the opposite sex? Does the intimidating presence of muscle-heads and heavy lifters bother you? Are you okay with loud, upbeat trance or do you prefer rock? All these questions need to be answered because if you are not comfortable or don’t like the atmosphere in the gym, you are less motivated to visit it regularly. Remember that comfort is of the utmost importance as it will ensure you renew your membership at the end of the year (if you make it :D).
Does the Gym Meet Your Target?: It’s all about the goals! Does the gym have the right equipment, the right trainers, the right facilities and specialization to meet the goals you’ve set for yourself? If you want to lose weight, it makes more sense to choose a gym that specializes in weight loss. If you want to bulk up, go for a gym that specializes in bodybuilding. Don’t join a gym that doesn’t cater to your needs.
Look For Reviews: Sometimes, an advertisement or a single tour cannot give you all the information you need. Take to social media, read reviews and form your opinion. The gym’s social media profile will give you an idea about the gym culture, while multiple reviews can give you a good idea about how the gym ranks in terms of quality and whether or not it meets your standards.
Take a Trial: When all else fails, a little personal touch, like a week-long trial can help you know for sure if this gym is the one! A trial will help you gauge the equipment, the culture and all the other essentials that will become a part of your final decision. It will also help you understand if you’re getting your money’s worth.

In conclusion, choosing a gym is like picking a partner, you need to think it through to ensure that you don’t quit half way and are motivated to such an extent that you continue your membership and workout for a fit and healthy life! If a gym does not work for you, consider working out online, in a live and interactive session with our fitness experts on GOQii Pro. Book a class via the GOQii App now! To read more about fitness and workouts, check out Healthy Reads.

Did we miss out on any key points that you think are essential? Let us know in the comments below!

#BeTheForce

January 2, 2025 By GOQii 1 Comment

How To Stick To Your New Year Resolutions!

A new year has begun and with it, it’s once again time to make new resolutions. We’re sure a lot of you have already penned down your New Year resolutions. But what are these new year resolutions? More often than not, they are promises we make to ourselves or near and dear ones to kick one bad habit and imbibe a good change for a better future.

New Year Resolutions Could Be:

Weight loss
Get fit and regular exercise
Eating healthy
Joining a yoga class
Giving up smoking
Quitting excessive alcohol consumption
Playing a sport

Largely, I have noticed that most resolutions are around health and lifestyle. What is difficult, though, is sticking to the resolution made. It’s not easy to keep the enthusiasm going week after week, especially when you have never played a sport or been active in the past. It’s not easy to maintain the same motivation levels throughout the year. Discipline is hard to come by. Most people don’t feel motivated enough and give up within a few days. It takes focus, planning and determination to stick to resolutions made. It takes the same amount of time to change a particular habit.

Tips To Stick To Your New Year Resolutions

Golden Rule: Make your goal achievable and do not aim for goals that are too difficult to achieve

Once you have decided on your achievable resolution, write it down. Writing it down makes a greater connection between your thinking self and doing self. This makes the resolution more real than when it is only in your head.
Change one behaviour at a time. Replacing unhealthy behaviours with healthier ones requires time.
Fitness cannot be your short-term goal.
If you want to eat junk food, think about the benefits you will derive from it. It’s the same as thinking before making any financial investments. Occasionally, you can include a piece of Pizza or a burger but not daily.
If you are looking to reduce 20 kg, then achieve the target by reducing 2-3 kg a month. It is not practical to lose 20 kg in 2 months because it took years to accumulate all that fat and it will only go away slowly.
If you want to quit smoking and you are smoking 20 sticks a day, then reduce it gradually. You cannot stop immediately because it will take some time for your body and mind to adapt to the change.
If you intend to start working out, doing yoga or any other activity in the morning, then begin with 3 days a week instead of 7 days a week.
For working out, most have the issue of waking up early. Try to start at a time comfortable to you. If you wake up daily at 8 am but plan to start working out at 5 am, then it will seldom happen because your circadian system will take time to adjust. Instead, try to wake up at 7 am, which is practical, and you will continue for a long time.
Be positive while thinking about your achievable goal. Instead of saying, “I cannot do something,” say “I feel much better doing this.”
Always tell your near and dear ones about your resolution and seek their support to successfully achieve your goal.
Review your progress and reward yourself for the first target achieved

Lastly, do not wait for anything. Every day is a new day. Start working on your resolution immediately. As the saying goes, “Whatever you want to do tomorrow, do it today and whatever you want to do today, do it now!”

Go ahead and work on your New Year Resolutions. If you have already penned them down and want the right guidance and motivation, reach out to an expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce of 2025!

December 31, 2024 By Arooshi Garg 3 Comments

10 Resolutions You Can Make In 2025 For A Healthier YOU!

It’s that time of the year when most people start to ponder over their New Year resolutions. Every year, millions of people make New Year resolutions but 80% fail to keep them going through the year. It’s hard to keep up the enthusiasm going month after month after you’ve set goals for yourself, but it’s definitely not impossible. Most of us strive for unrealistic goals that are difficult to accomplish after a while. This year, let’s be different! Pick one of the following worthy resolutions, and do your best to stick to it.

Top 10 New Year Resolutions For A Healthy You

Eat breakfast: A healthy breakfast refuels the body after a whole 10-12 hours of previous night’s dinner and gets the metabolism going. It helps one concentrate better throughout the day and increase productivity.
Stress Less: Stress on a daily basis takes a toll on physical and mental health. No matter what the job is, day to day affairs can lead to a lot of stress. Pent up emotions can not only create feelings of distress and promote destructive behavior. So make a New Year resolution to de-stress yourself by getting adequate sleep, exercising, meditating and following your hobbies.
Improve posture at work: Prolonged use of the computer, sitting at one place for hours together can cause muscle aches and discomfort. This routine on a daily basis, through years of work, can lead to permanent damage. Follow these steps to correct your posture at work. Don’t forget to take a break, or several one or two minute breaks every 20-30 minutes, and a five minute break every hour. This will ensure that you do not strain your muscles.
Get an annual health check up: Scheduling an annual routine check up for all your family members is a thoughtful New Year gift. Discuss your general health related queries and need for undergoing some preventive screening tests.
Get adequate and good quality sleep: I know it is difficult to keep your hands off your mobile devices at night but believe me, late night usage of gadgets is one of the main reasons for low quality and inadequate sleep. Make a New Year resolution to keep all electronic devices out of the room and pledge to sleep soundly for 7 hours at least.
Practice mindful eating: Don’t make your body a garbage bin. Every time you put food in your mouth, ask yourself – “Is this healthy?” Mindless eating can lead to a lot of calorie consumption and can add up to an extra of 600 calories daily to your diet. The next time you are tempted by a dish, when you are not actually hungry, have a list of other healthy/nutritious substitutes to try instead. Divert yourself by drinking a green tea, taking a stroll, have a quick chat with a co-worker, or simply drink a glass of water!
Avoid crash diets: Diets that promote large amounts of protein and fat, like low carb diets, might help you lose weight but the effects of these are short term. Finally, NO pain – NO gain is an ideal weight/fat loss plan which must include regular exercise in addition to a wholesome diet. Remember no crash diet can be substitute for a healthy diet.
Cut back on carbonated beverages: Believe it or not, consumption of fizzy carbonated drinks is on a fall in the United States and surprisingly on the rise in the Middle East and Asia. It’s an alarming call for us to re-write our habits. Ditch the carbonated drinks this year and replace them with healthier options like fresh lime water, coconut water, chamomile tea, green tea and of course our desi Shikanji! Water is your best bet on any given day. For a little change, add up just enough juice to change the color along with an orange or a lime!
Practice Deep Breathing everyday: After a tiring day, do you prefer lying on the couch and watching TV? But for good relaxation, what you need is a mentally active process which leaves the body calm and focused. Deep breathing is free and can be practiced anywhere. The key of course is focused breathing. Just 5-10 minutes of your day for deep breathing will reduce anxiety and reduce stress. Deep breathing increases the supply of blood to your brain and releases relaxing hormones, which promotes a state of calmness.
Exercise Regularly: The New Year is an amazing time to kick-start a new fitness plan – so as long as you create one you can stick with, you’ll be fine! Here’s how you can build a good workout plan. If you need guidance and motivation, subscribe for a GOQii PRO class within the GOQii App – where you’ll be guided by experts in real-time.