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Transforming Habits for Lasting Health: A 5-Step Guide to Automatic Fitness Mastery

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Healthy habits are foundation for healthy lives. Once you are healthy it’s hard to give up being so. It’s an automatic behavior that is tough to change.

Here are 5 steps to automatic fitness

  1.  Decide what you want to change about yourself: Every human has the ability to change something about his or her life by controlling the mind which only comes with practice. For example – if you want to change your binging habit, be 100 percent convinced that you can change it.
  2.  Cause of the habit: Once you have identified the cause of your habit you will be able to deal with it better. For example – binging throughout the day could be because of stress. So ‘stress’ is the cause. Now that you have identified stress start reasoning within your mind on how binging can lead to calorie over load and thereby affect your weight and health? So what is it that you can do to get rid of the stress levels that makes you binge? Once you are done with the reasoning, you will get a clearer picture on your areas of improvement.
  3.  Set short term goals: It’s taken several years for you to build on your bad habits. And, it’s going to be very difficult to get rid of them instantly. Hence decide on a realistic goal that will work for you. For instance – if you take the case of binging again then you can decide to binge on nuts, seeds, fruits as and when the urge arises. At this point in time you can also question yourself if it’s emotional eating or if you are actually hungry.
  4.  Value and appreciate every small change and don’t be disheartened with the occasional slips: Appreciate yourself as you are on your journey to improve yourself and doing your best to build on healthy habits. Occasional relapses are a part of this journey which is a natural phenomenon to take place use these slip episode as a spring board of your fitness journey.
  5.  Seek additional support if your habits are proving harder to change: One of the best ways to build your inner resilience is by looking outward for support. If you’re having trouble making these changes on your own, reach out to your friends, family, or professionals to help you achieve the so called impossible.

Embarking on the road to automatic fitness involves a blend of self-awareness, realistic goal-setting, and a supportive environment. By embracing these steps, you empower yourself to create lasting positive changes that contribute to your overall well-being. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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24 things to do in 2024

As the dawn of 2024 approaches, it’s time to embrace a year of transformation with open arms and an open heart. This is not just another lap around the sun but a fresh canvas awaiting our colorful strokes of change. It’s a call to action, a challenge to ourselves to make the most of every moment with 24 enriching activities that promise to enhance our well-being, expand our horizons, and enrich our lives. From the simplicity of saving a few rupees to the grandeur of exploring uncharted territories, each task is a step towards a more fulfilling year. So, let’s embark on this journey of self-improvement and make 2024 a testament to growth, health, and happiness.

  1. Save money – even if it is just Rs. 50 daily but get a piggy bank, start saving from 1st day of 2024.
  2. Try different foods – there are so many varieties – Indian as well as exotic that we haven’t even heard or seen before. Do give them a try!
  3. Leave 1 bad habit – Changing unhygienic habits, Shouting / yelling at anyone or something more challenging.
  4. Plant a seed – Lazy ones should try, as it makes you responsible, you learn something new and are a part of making an ecofriendly surrounding.
  5. Feed any animal – If you can’t pet an animal, try doing this. Get a packet of biscuits every evening to feed the stray dogs outside your colony. Feeding milk to cat or water and grains to the birds also can be done.
  6. Gift your self – treat yourself with something you have been wanting since weeks.
  7. Self-Health Care – we don’t even bother to go for a checkup unless and until we have a problem. This year we are going to make a difference.
  8. 1 hour no phone – this 1 hour is your “me time” in this hour you can revise your whole day / meditate / prepare yourself for the upcoming day / do whatever you like.
  9. Start reading again – And I mean paper back books, not a Kindle.
  10. Some healthy intake – chamomile / green tea / moringa powder / ACV / 1 tsp ghee – trust me you will not regret this decision !
  11. Do what you have not done before – I am going to try aerial yoga this year. You can do anything that you have never done before.
  12. Walk – I don’t have to brief the benefits here, you do it and you will see a change in your overall health !
  13. Weekend activity – I am going to learn driving this year on weekends, why don’t you try swimming, cooking or dancing ??
  14. Go on a vacation – 2024 demands growth, so lets decide to explore a new city or country this year !
  15. Develop 1 spiritual habit – This way you are going to sync your health and energy with the universe.
  16. Family Time – try to have atleast 1 meal with your family daily with talks and no electronics around.
  17. Call that long lost friend or cousin of yours and bond again over a cup of Chai and Charcha!!
  18. Learn a new language/ word daily – send your brain to the gym.
  19. Keep yourself well hydrated – I mean by water, not caffeine or alcohol!
  20. Revise your diet before you enter 2024 – see where you are going wrong and do not repeat that mistake again in 2024. take baby steps to correct your plate and palate
  21. Do nothing for the whole day!
  22. Do not buy this – Check your list of things you’ve bought frequently this year and avoid buying them next year completely.
  23. Get sunlight – Investing 10 mins daily to get a sun bath.
  24. If you are procrastinating something – 2024 is the right time to do it!

As we bid adieu to a year spent well, committing to 24 life-affirming activities, we reflect on the progress we’ve made. Each small change, from the coins clinking in our piggy banks to the new languages that now dance on our tongues, has contributed to a larger metamorphosis. Our endeavors in 2024 have not just been tasks ticked off a list but milestones on a journey of personal evolution.

We stand at the threshold of the future, not as the people we were, but as the sum of our experiences, our learned habits, and our savored moments. Let’s carry forward this spirit of proactive living and make every year better than the last. Here’s to a 2024 well-lived, and to the many more years that will echo the positive changes we’ve embraced!

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This is What Binge Watching is Doing to Your Health!

binge watchingI’m writing this blog with a pinch of salt because recently, I’ve been binge-watching as well. While stuck in this trap, I realized that this is something serious and needs to be addressed. Binge-watching may not be a new concept but it is quickly becoming the new normal. Thanks to the online streaming boom, you no longer need to watch a single episode with multiple commercial breaks and a cliff-hanger that keeps you biting your nails for another week.

Imagine having an entire series at your fingertips minus the ads. Now imagine what this much entertainment might be doing to you. We all remember Uncle Ben’s quote from Spiderman, “With great power comes great responsibility.” If you’re not responsible enough with your time, can you imagine what binging can do to your personal and professional health?

How Binge-Watching Affects Your Health

  • Kills Time: The humour or suspense in the story will make you want to spend hours watching episode after episode without even realizing. Binge-watching may result in slipping grades, being late to work or class and most of all, not being active.
  • Hello Heath Risks: Sitting for long stretches of time increases your risk of health issues (including diabetes, heart disease, and cancer), even if you also exercise regularly. If you must binge, make it healthier by standing, stretching, and taking mini-breaks for physical activity.
  • Addiction: While binge-viewing can be fun and feel satisfying, there’s always the danger of becoming too obsessed. Behaviour also becomes addictive when it begins to negatively affect other aspects of your life. For instance, if you neglect other activities or responsibilities to binge.
  • Antisocial Alert: Binge watching tends to be a pretty isolating activity. You’re taking time away from other essential things in life like hanging out with friends or working.
  • Binge Watching = Binge Eating: While watching an entire season of a show that caught your eye, you often tend to munch on a bag of chips, bowl of popcorn or multiple chocolate bars at the same time with an accompaniment of a soft drink or two. This happens due to mindless eating which ultimately leads to weight gain and health issues.

Is There a Way to Stay Healthy?

If you must binge, then here are a few tips that will help you be more mindful and make healthy choices consciously.

  1. If you binge, make it healthy by standing, stretching, and taking mini-breaks for physical activity.
  2. Try having breaks between episodes and not snacking while you watch. This would avoid mindless eating, and thus, avoid weight gain.
  3. Prefer watching with family & friends. Chatting with fellow fans about the show can also make your binge habit healthier since it pulls you away from the main screen and allows you to reflect on what you’ve just watched.
  4. Use Time Management as a tool to avoid wastage of time. Prefer setting a particular time slot for your favourite series in your daily routine.

However, Binge Watching is incomplete without Binge Eating. The only option left here is to choose healthier alternatives such as baked kale chips, simple roasted chickpeas, apple chips, salt and vinegar Zucchini chips, nuts and seeds mix, etc.

If you’re looking for more tips to live a healthier lifestyle, you can explore Healthy Reads or connect with a GOQii Coach by subscribing for Personalised Health Coaching here.

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A Game Developer’s New Game: Aditya Gaikwad’s Journey to Wellness

For years, he grappled with the burden of being overweight and the subsequent aches and pains. Owing to his hectic work schedule, he never focused on his health or did anything that was healthy. Unhealthy eating, drinking, and stress became the norm. Due to the persisting pain, he decided to turn his life around. Aditya Gaikwad, 39, is based in Pune and is a game developer, who defied the odds and took charge of his health before it was too late. Here is his inspiring story of perseverance and resilience. Discover the secrets behind his incredible transformation.

Life Before GOQii

Two and a half years ago, prior to joining GOQii, Aditya weighed 140 kgs. He led an absolutely bad lifestyle that consisted of an unhealthy diet, and drinking alcohol, both of which were coupled with mental stress, leading to aches and pains. So much so that he had to take painkillers daily. Although he was exercising, the results were not being achieved.

In March 2020, during the lockdown, he had chest pain, and that turned things around for Aditya. With COVID already looming over everyone’s heads, the lockdown was enough for Aditya to improve his health before it got out of hand. “The chest pain was a trigger enough for me to realize that I had to do something about my health,” said Aditya.

Introduction to GOQii & Making Lifestyle Changes 

In August 2020, he was gifted a GOQii watch by his brother. Aditya joined GOQii in February 2021 and started coaching in June 2021. At that point in time, Aditya weighed 133 kilograms. “As I started wearing the watch, I could see my step count. I figured one day I had walked 2 KM inside the house, and I did not even realize it. I did not do anything else other than walk. I was following the Happy Walk- exercise on YouTube, and my step counts were increasing, and I also started losing weight. My weight had decreased to 125 kgs.

He is thankful to his coach “She taught me the importance of a proper diet, says Aditya”. Aditya felt that if he had to improve his health, he had to listen to and take the coach seriously.

The coach slowly and steadily brought in the habits to follow and slowly and steadily cut down on certain foods. She added raagi and nachni to the food as alternative grains.

Having followed the coach’s advice has helped Aditya maintain a disciplined and less stressful lifestyle. He has completely stopped drinking alcohol and says he is very happy about it.

His family and friends are surprised at his dramatic change. He is now able to wear his favourite brand, Levis. The waist has reduced from 53’ to 40”. He has also taken to running now.

“For 35 years of my life I did nothing constructive to maintain my health and lifestyle. I am glad I am doing it now,” says Aditya.

What Are Coach Kinjal Lodaya Thoughts About Aditya Gaikwad’s Journey? 

Now he has come down to 103 kgs, he wakes up with high levels of refreshment daily, given up alcohol, hardly takes on any stress, meditates regularly, cooks for himself and family, and is able to manage time for hobbies, daily run, and exercise. He recovered from COVID pretty quickly and he was able to stay in ELITE even when he could not go for run and exercise for almost a month due to a small hairline fracture.

He is enjoying the healthy lifestyle habits he follows and the new self he has become. He confirms that he will never go back to his old lazy routines.

He takes part in all the challenges on GOQii be it healthy eating, 2022 km in 2022, etc.

Aditya’s inspiring journey is a testament to the incredible potential that lies within each of us to rewrite our health narratives. It demonstrates the power of dedication, resilience, and the guidance of a supportive community. If you or someone you know is on a similar health journey, share this article. Consider subscribing to GOQii’s Personalised Health Coaching here for guidance and support.

For more motivating health stories, explore our collection here.

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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 […]