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January 23, 2023 By Navnee Garg 1 Comment

5 Common Weightlifting Myths You Should Stop Believing

weightliftingIf you have already browsed through countless articles on the internet before taking your first step towards weightlifting, then there might be a lot of questions on your mind. More so, because of the contradicting and confusing nature of the content you get online. The most common one being that you need a gym membership for weightlifting.

In a country that’s rapidly growing, it’s time we leave these myths and series of false information behind with some facts shared by certified experts. So here, we will be sharing some common myths making the rounds on the internet about strength training.

Myth #1: Weightlifting Makes Women Bulkier

Fortunately for all the ladies out there, this is not true! The muscles in a woman’s body are different in composition than that of men. In fact, weightlifting along with a combination of cardio encourages more fat loss in women. One can begin with a minimum of 2kg and gradually increase the sets and reps along with weights.

Myth #2: No Pain = No Gain

You’ve probably heard this a gazillion times by now! If your body hurts or your muscles are sore, then your training is working. Ideally, that’s not true. Muscle soreness is common in the beginning but can be reduced within the recovery period. But, at times, it can also be because of incorrect posture or overexertion. Rest and recovery is equally important in weightlifting or strength training. In cases of extreme soreness, you need to rest and recover.

Myth #3: Lift Light Weights to Tone Muscles

This one is commonly known as the ‘Pink Dumbbell Myth’. The fact is that lifting lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat. So, the weight will always depend on your fitness goal, but one will need to try a variety of reps and weight ranges to achieve results.

Myth #4: Older People Should Not Lift Weights

This is completely untrue. Elders can lift weights, keeping in consideration that the weight and reps should be advised by a certified trainer. An elderly person should also keep their medical conditions, risk factors and all in mind. Most importantly, they should consult their doctor before starting any training routine!

Myth #5: You Need a Gym

That is not true! You don’t have to empty your pockets and sign up to an expensive gym or service. All you need is dedication towards your goal! Surprisingly, you can train even in a small corner of your room. Your body itself is a gym. You can start with body weight workouts to break the ice. To take it a level ahead, all you’ll need is a pair of dumbbells or barbell curls to transform your body.

These were some of the common myths I have encountered so far. How about you? Have you heard anything on these lines? Share them with us in the comments below and let’s begin busting some myths together!

For more fitness related articles, check out Healthy Reads or join our live, interactive video sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

#BeTheForce   

January 21, 2023 By GOQii Leave a Comment

Triumphing Over My Mind, Body & Soul At The GOQii Trail Challenge | Kamal Chandran

GOQii Trail Challenge Kamal Chandran Imagine an event where each and every person has a unique tale to tell, despite having taken similar paths or adventures. Have you ever gone through it? We’re about to share the experience of Kamal Chandran, Group Head – HR at GOQii, who participated in the GOQii Trail Challenge, in her own words.  

Seeking A Challenge 

I recently took part in the GOQii Trail Challenge (GTC) Season 3 in December 2022. When I expressed my interest to participate in the trail challenge to my family,  their collective reaction was “Are you crazy to walk 50km in 18 hours?”

I was, however, excited to go for it. I was a new employee at GOQii and had heard so much about GTC that I wanted to experience it once. Restarted after a hiatus of two-years due to the pandemic, Season 3 of GTC attracted approx 200 participants. Everyone including the participants was excited. 

Since my husband Girish and I have been working very hard on our health objectives for the past two years and are constantly seeking new challenges, we decided to take part in the Trail, moreover, this was our first shot at a trekking challenge. 

The Challenge was to walk a distance of  50km within the 18 hour time limit. With absolutely no reference or clue of what was in store for me and how this would change my life, I went ahead with an open mind.

The Journey Begins 

The excitement started from the GOQii office on 9th December, a day prior to the challenge. A 6-hour fun bus ride got us talking with several other newbies and old-timers from whom we tried to gather courage and motivation. 

GOQii Trail Challenge Kamal 2On arrival at the basecamp (Blue Green Exotica) at Mandangad, the mood was festive and colourful. The atmosphere was chill with plenty of music & camaraderie accompanied by instructions, route maps, signs and the likes that spruced up my vibes to commit full-on. 

More often than not, our inhibitions come into play in such situations. It led me to think “I’ll be happy if I complete the 50K, but even if I don’t, I’ll still enjoy and cherish this unique experience”. After a good ‘Get to know the Trail’ instruction-led session, we retired early to bed only to wake up early and prepare to embark on our 50km trail challenge.

The following day, we started our trek 25 minutes late at 5.25 am as our preparations for the long day of walking had caught us unaware of the timings. This was despite us waking up as early as 3am. We had neatly taped our toes and heels to avoid any blisters, and applied all sorts of skin precautions as recommended by the GOQii team and co-walkers whom we met the previous eve. 

We also learnt a lot about the importance of hydration while walking for a long time. Our day packs were filled with all the necessary accompaniments like ORS ( Electrolytes) , dry fruits, various creams, band-aids etc.

GTC Kamal Chandran The entire route was meditative for me since I was fully present in my body, mind, and soul. We had forgotten to carry a stick that was advised to better navigate the terrain. However, on the way I picked up a suitable bamboo stick that came in handy. From one checkpoint to the next, we enjoyed the journey, terrain and the beautiful nature that surrounded us.  

We came across many pasture-like dry river beds, meadows, steep hillocks and scantily populated villages, all surrounded by the beautiful Sahyadri mountains that were visible at a distance, its ranges resembling concentric circles and reflecting the sunshine presenting the flora and fauna in vibrant colours.  

GOQii Trail Challenge KamalAfter encountering multiple challenges and enabling our various faculties and strategies to overcome them, we managed to cover a distance of 40km in 14 hours, quite slowly but successfully. 

Lessons Learned At the GOQii Trail Challenge 

We had to abandon the trek at Checkpoint 4 as the time required for the next steep climb was too much and the trail only seemed to incline further. 

Despite not having completed the trail, as I reflect back, I have the following thoughts which I would like to share with all of you. Here are my learnings from the GOQii Trail Challenge:   

  1. The entire walk was reflective and a repetition of life as an uphill and downhill path. Therefore, we need to be mindful and utilize every chance to enjoy it.
  2. Keep in mind that time is of the essence, enjoy the diversion but don’t get carried away or distracted
  3. Teamwork is crucial; we enjoyed supporting one another and getting to know new individuals. Savour the experience. Celebrate the collaborations.
  4. All obstacles are inside your thoughts, but if you don’t dwell on them and keep moving forward, you may perform extraordinary feats. For example, my friends and family were shocked that I could walk/trek  40km when they had anticipated that I would barely manage 10km
  5. Pay attention to your body! I was under the impression that I was living a healthy lifestyle until I discovered that I need to have enough rest and the correct nutrients to be successful in challenges of this sort.
  6. Spending time in nature will improve your physical and mental well-being. While meditating in Mandangad Fort, I felt the sun, wind, and soil coming together. (I spent almost 45 minutes just meditating – which probably explains the delay in reaching check point 3) 
  7. Every second or every step was different, therefore, we had to evolve according to how challenging the terrain and our bodies were. Stop overthinking, just be mindful of each and every step/moment.

The GOQii Trail Challenge will have a lasting impression on me. I’ve heard many tales and learned how people overcame numerous hurdles. We have witnessed the happiness of trekking 50km on one’s 50th birthday and heard tales of pain and mishaps. The trail profoundly affected our body, mind, and soul. The experience was so fantastic that it cannot be adequately described in words; it must be lived.

GTC Kamal Chandran Work can be worship for some people, while for others it means earning their daily bread. I have observed my transformation from a means to worship over the past 20 years. I have had the good fortune to collaborate with a number of outstanding organisations and executives as I develop into a powerful and ardent HR professional. 

Even though I’ve attended and participated in a lot of organisational events and programmes, the GOQii Trail Challenge event which was organised so well by the experts at GOQii stood out in numerous ways. Our commitment to our goal in everything we do, our ability to keep our stakeholders directly involved in it, and the experience we offer to all of our GOQii Players & GOQiites are some of our main differentiators.

I’m happy to be associated with GOQii, whose mission is to inspire people to live healthy lives for which we have developed an ecosystem for preventative healthcare that helps, teaches, and inspires them. I am all geared up for my next experience through GCC event ie. GOQii Corporate Challenge.

#BeTheForce

January 20, 2023 By GOQii 1 Comment

Decoding Bread Myths & Best Bread Tips To Follow

bread mythsWe are all well aware of terms like whole wheat, multigrain, seven-grain, 12-grain, all natural, organic and enriched. Often, we try to look out for the healthiest option when we hit the grocery store to buy that perfect piece of loaf. Every time you eat bread, be it a sandwich, a muffin or a bagel, you’ve got an opportunity to improve your diet. For most us, choosing whole-wheat bread products is the easiest way to eat more super-healthy whole grains. But, when you’re standing in front of the bread array in the supermarket, by just reading the various label claims, just how do you know which is the best bread to buy? Choosing the best bread can be confusing. Here are three bread myths that need to be DEBUNKED!

3 Bread Myths Busted! 

#1: If it looks brown and has the word “wheat” in the name, it has lots of fiber and whole grain.
The Truth: Its always the first ingredient listed on the ingredient label that tells the story. If it’s “wheat flour” or “enriched bleached flour” (or similar), that tells you white flour was mostly used, not “whole-wheat flour”.

#2: Breads with healthy sounding names like “seven-grain” or “100% natural” are the best choices.
The Truth: Just because the name of the bread on the package sounds super-healthy, it doesn’t mean the bread actually is healthy. Certain seven-grain and 12-grain breads, for example, list “unbleached enriched flour” as their first ingredient and some are mainly made with “wheat flour”, not whole wheat.

#3: Rye bread is a 100% whole-grain, high-fiber choice.
The Truth: The first ingredient listed on the label of most brand brands of rye bread is none other than unbleached enriched flour. The second ingredient is usually water, and the third, rye flour. That explains why most rye breads have only 1 gram of fiber per slice (some have less than that). So, rye bread isn’t usually 100% whole grain.

Tips To Buy The Best Bread 

1. Just “whole wheat” or “made with whole grain”, doesn’t classify as healthy
Look for labels that say “100% whole wheat” or “100% whole grain”, and don’t settle for anything less. If it’s 100% whole wheat, the first ingredient listed in the ingredient label has to  be whole-wheat flour or 100% whole-wheat flour. You want whole grains because they’re naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins, antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits.

2. Watch the Sodium
Most bread products come with a dose of sodium which is added to help control the yeast activity and for flavor. If you eat three servings of whole grain bread a day and each slice has about 200 milligrams of sodium, that contributes 600 milligrams to your daily sodium total. It may not sound like much, but it represents one-third of your limit if you’re trying to stay within 1,800 milligrams a day.

3. Serving Size Matters
When comparing bread products, look carefully at the serving size on the label. Some bread slices are much larger than others.

4. “Diet or Light” Isn’t Always Better
There are several brands of bread that are promoted as being low in calories. They usually have the word “light” in the name or on the packaging. Often, “light” bread means a smaller serving size and a product that is pumped with some extra fiber.

A Quick Checklist Before You Buy Bread: 

  • 4 grams of fiber per 2-slice serving (or similar)
  • 100% whole wheat flour as the first ingredient on the label
  • Less than 401 mg sodium per 2-slice serving
  • 1 gram saturated fat or less per 2-slice serving (most have zero saturated fat)

We hope we’ve busted those bread myths and this article helps you buy the best bread out there without compromising your health. If you found this article helpful, please share your thoughts in the comments below!

For more tips on nutrition, click here or ask a GOQii Coach for assistance by subscribing for Personalised Health Coaching here.  

#BeTheForce

January 19, 2023 By Saba Mirza 3 Comments

How to Set SMART Goals and Achieve Them

smart goalsAs a lifestyle coach, I often hear people complain about how they have been working on their health goals, but not getting anywhere. Most times, they aren’t able to achieve that “perfect target” is because they are either confused about the target they want to set or don’t know how to plan a strategy to achieve that goal. The simple solution is to plan SMART goals.

What are SMART Goals?  

SMART is an acronym which was first used by George Doran in a Management Review Magazine in 1981. It gained popularity not just in companies but, also in other relevant fields including health and fitness.

SMART stands for:

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time bound

In essence, a SMART goal is a simple formula which helps you define your goal clearly, focus your efforts, and utilize your time and resources productively to increase your chances of achieving a particular goal successfully.

How Do We Achieve It?

1. Specific
Your goal should be clear and specific! It is crucial to focus your effort towards one point and feel truly motivated to achieve it. When planning the goal, ask the five “W” questions, namely:

  • What do I want to accomplish?
  • Why is it important to me?
  • When do I want to achieve this goal?
  • How will I achieve this goal?
  • Which resources will help me in achieving them?

For example, a general goal would be ‘I want to get a toned body’. While a SMART goal would be ‘I want to join a Zumba class near my house and I will go there 4 days a week to improve flexibility and muscle strength’.

2. Measurable
It is important to measure your goals in order to track your progress regularly and feel motivated. Assessing your progress with specific indicators at regular intervals helps you stay focused and feel the thrill of getting closer to your goals. In fact, it even helps you change your strategy if needed. To make a goal measurable, ask:

  • How many/much?
  • How will I know when it is accomplished?
  • What is the indicator of my progress?

For example, building on a specific goal, we will add, ‘I will join the Zumba class near my house for 4 days a week to improve flexibility and muscle strength. I will aim to lose 1kg of body fat weight every 15 days’.

3. Achievable
Ensure that your goal is achievable. While it should stretch your abilities enough to make you feel challenged, it should also be possible to achieve. An achievable goal should answer the following questions:

  • How can I achieve it?
  • Do I have the proper resources and capabilities to achieve the goal? If not, what am I missing?
  • Is the goal approved by experts in that field?

For example, setting a goal of reducing 4-5kg weight in one month may not be achievable and neither advisable by health professionals because of its harmful effects on the body. It can also demotivate you if you don’t achieve that goal.

4. Realistic
Keep your goals realistic! It should be practically achievable, given the resources and time available to you! A realistic goal should fulfil the following criteria:

  • Is the goal realistic and within reach?
  • Is the goal reachable given the time and resources?
  • Am I able to commit to achieving the goal?

For example, setting a specific goal of attending Zumba classes seven days a week may not be realistic if you have other commitments towards your family or professional life!

5. Time-Bound
Your goal should also have a specific deadline. This is to ensure that you have a well-defined duration to work towards it. Making your goal time-bound can also prevent the goal from slipping down your priority list.

A time-bound goal should answer the following questions:

  • When?
  • What can I achieve from six months now?
  • What can I achieve from six weeks now?
  • What can I achieve today?

For example, building on our goal above: ‘I will join a Zumba class from October 1 near my home. In order to improve muscle flexibility and strength, I will workout 4 days a week. Every 15 days I will target 1kg weight loss! By the end of October, I will have realised my goal if I lose 2kg of fat weight over the course of the month’.

As Bill Copeland has quoted, ”The trouble with not having a goal is that you can spend your life running up and down the field and never score!” So choose your goals SMARTly and get set to hit the bull’s eye!

What are some of your long-term and short-term health and fitness goals? Are they smart goals? Let us know in the comments below!

For more on goal setting and healthy living, check out Healthy Reads. To get started on your resolutions, sign up for GOQii’s Personalised Health Coaching and let our experts guide and motivate you!

#BeTheForce

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