January 16, 2023 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

March 16, 2016 By GOQii Editor Leave a Comment

“It is not about losing weight but, it is the way you look at things and how you manage it”

Every player of GOQii is a new story with a new experience. Today we bring you the story of a not so fit housewife and entrepreneur to a fit housewife and entrepreneur now. She credits GOQii Coach for bringing about the positive lifestyle change in her and getting her on a health trail. Here is Ruchi Sandhu’s story in her own words.

I have never been a fitness freak and I was on the heavier side. I was conscious about my weight gain and had gained weight over a long period of time. I was neither paying any attention towards my weight gain nor was I trying to reduce it. I also did not bring about any change in my diet. To sum it up I was just not paying too much attention to my health and overall well-being.

Then, during my regular check with my doctor, she suggested I do an Insulin test. In that test, it was revealed that I was Insulin resistant and, therefore, my sugar levels were down. I was on medication to control my insulin levels but the doctor suggested that only medication is not going to improve the situation. I was asked to get active and also bring about changes in my diet. These were the only ways to bring down the insulin levels to the required levels I was told.

Before:

Insulin resistant
Weight Gain-79 kgs
Has a personal trainer – Though no control on her diet
On a crash diet – Eating less
Skip dinner – Munch on unhealthy snacks

Soon after the doctor’s advice, I joined the gym and then my husband’s friend suggested that he has got a GOQii band and that I must try it too. I said ok and got the GOQii band and got associated with my personal coach Disti Shah.

Believe me, when I say this that I have never been happier with myself. My main health goal when I started on GOQii was to reduce my weight and with that, the Insulin levels would also come down. I worked along with my coach towards achieving this goal.

Disti helped me make small changes such as what I eat when I eat, how much I eat etc. She disciplined me in my eating habits. I am very conscious now of what I eat, how much I eat. It has been a wonderful experience for me in the last one year or so ever since I got GOQii as my insulin levels have come down.

I am more disciplined now with regard to eating. I used to have a very sweet tooth and my coach put me on a sugar-free challenge. The first time I failed miserably. But, my coach did not give up. After a few days, she once again out me on a sugar-free challenge. And the second time around I was able to resist myself off sugar. Whenever I get a sweet craving I replace it with dates. I have also controlled my midnight cravings for sweets. .

After:

Eating at regular intervals – Not skipping any meals
Weight reduced to 73 kgs and automatically Insulin levels have come down
Took on the sugar-free week challenge – replaced sweets with dates
Urge of having sweets has reduced
Added pre – workout and post workout meals – thus her energy through the workout is consistent

Off late I have not been able to work out so much as I am on some medication and my gynecologist has asked me to do strenuous workouts. But, my health goal remains the same. I want to lose some more weight. Disti has been largely helping me with my healthy eating habits and has also given me some home workout options. I am trying to do whatever I am able to do.

The one thing I have realized with GOQii is that it is not about losing weight but, it is the way you look at things and how you do it. For me personally, it has been a positive lifestyle change.

I am a kind of person who does not like to take advice from anyone but Disti has been able to break that has changed my perspective and outlook towards life. I am a better off now than I ever was. I thoroughly enjoy the personal attention I get from my coach. The best part of all these changes is that my husband is very happy with me for having taken all the efforts and watching it pay off for me.

Ruchi Singhvi looking her best

What does Coach Disti Shah have to say about Ruchi?

As a coach my dream to get a player who follows your guidance and suggestions. Ruchi is one of those few people who has really taken the GOQii journey seriously and made sure to reach her targets. The dedication and self-determination of Ruchi towards her target, got me also excited to work with her. The two of us never had a coach and player relationship, it was more a friendly chat and discussion that we used to have.

Her health goal was to decrease fat percentage and insulin resistance, which she achieved by sheer dedication towards diet and exercise. This is just a beginning of a long journey and she really defined the journey well by saying: “It’s the journey that matters and not the destination”.

Achievements of Ruchi:

Insulin level dropped from 48 to 21.
Decreased body fat percentage.
Regular exercises.
More focus on fruits and salads.
Increased protein intake, by making sure, each major meal has the protein source.
One week of No Sugar challenge was completed and thus continuing to reduce sugar intake further.
Short and frequent meals.
Updating logs at regular intervals even when traveling abroad.

March 15, 2016 By Harshita Mehrotra Leave a Comment

“Give yourself just half hour in a day to be active”

She is a doctor by profession but, strangely never found time for herself to be active and healthy. But, the GOQii band and her coach changed everything for her in 18 months. Here is Dr. Harshita Mehrotra’s success story in her own words.

I am a surgeon and currently posted in Port Blair. But, during my residency training to be a surgeon I was based in Delhi. Residency can be very taxing and stressful. I was so involved in my studies and work that I never paid attention to my own health as I never made time for myself. It’s ironic that I was studying medicine and I myself was not up to mark with my health goals.

I used to be frequently working night shifts in the hospital and I got addicted to caffeine leading me to have several cups of Coffee through the day. Add to this habit, I also had a very sweet tooth so it used to be pastries with Coffee invariably. I just could not resist them. I was also suffering from PCOD and GRD (Gastro Reflux Disorder) which are lifestyle diseases. And above all, I had no form of exercise at all.

I knew it was time for me to do something about this and get on the health path as soon as possible. I was sure that whatever changes I made to my life needed to be sustainable over the long-term. After all, what would be the point of working really hard to get active and healthy, only to go back to old times and face all the problems again?

Before:

Unstructured schedules of a medical student
No focus on her own health – Incorrect food, no exercise routine

In November 2014, I was suggested that I join a gym or do something to get active. I had joined a gym earlier but due to my odd things as a resident, I frequently skipped it. I came across GOQii band and I decided to go for it. The moment I got it I had made up my mind I am going to get active. I was also happy that I got a personal coach who would be having a hawk’s eye on me.

My dear coach Neha More asked me all about what I did, how I ate, what I ate, if I was active daily, how much did I sleep and when did I sleep etc. I had no positive answers to give her but, I told her my health goal was clear – I wanted to get active and be active every day. Neha helped me a lot towards achieving my goal.

We did not do anything drastic. Slowly and steadily she made me change my habits. She would say “ok, you are not having enough water – so drink water and not coffee.” She got me to reduce my caffeine and sugar intake. Alongside, she also made sure I was walking or had some kind of physical activity. Prior to getting a GOQii, I was leading quite a sedentary life. Then just by jogging around also gave me some leg pain but as I got regular, the pain also disappeared.

After:

Daily fitness routine – Run and core exercises every morning
Introduced Interval Training to build stamina
Healthier meals – given up sugar, white carbs, and snacking on junk food, having an early dinner and not skipping breakfast
Change in mood, energy levels, and dress size

I have now moved out of Delhi and practice in a hospital in Port Blair so cannot be a part of Delhi active Sundays anymore. But, I make it a point to spend at least 30 minutes with myself. Currently, I do a step count of anywhere between 7000 to 10000 steps daily. I also go for a 1.5 to 2 km run every day.

Having a personal coach has really helped. Some days when I am really stressed out and tell her I am stressed she would tell me to do some meditation and breathing exercise. She would ask me to focus on the positives and these helped me.

My life has been transformed as a result of being active on a daily basis. Even the voice in my head has changed. The voice that used to be harsh and self-critical is now kinder and much more compassionate. I have learned to treat myself and others with me too who are struggling to be active and healthy.

I have also had the opportunity to inspire others to take steps to become more physically active, too. I just tell them to give you 30 minutes daily to get active and that would be all.

While it’s not just about getting active and healthy, GOQii also gives you an opportunity to do good through their Karma initiative. I have so far donated 5000 karma points till date. I donated this towards improving healthcare access for women, improving access to healthcare to poor and victims of Tamilnadu floods. Karma initiative is a great idea and makes me feel that I am contributing to the welfare of society.

It’s been over a year-and-a-half since I started on this journey. Today, I can proudly say that I have gained so much more. I have gained a healthy life and hope for the future. By the end of this year, I want to run a marathon.

What does Coach Neha More have to say about Dr. Harshita?

Dr. Harshita is a surgeon and very dedicated. When she was working in a hospital in night shifts she used to have lot of coffee and pastries. She had a sweet tooth or should I say rather sweet teeth and no time to be physically active.

We had been working on her sweet cravings, coffee intake then later running, interval jog and strengthening exercises too.

She started with exercises like strengthening, Interval jog and run and it has now become her routine and she ensures to keep herself active through the day if she misses on her daily exercises.

She incorporated healthy foods and understood the effects of ‘Mindful Eating’ while having meals which had great impact on her sweet cravings and portion control. She started consuming more water, lemon water after having sweets and coffee to maintain hydration level. We also worked on balancing the nutrient intake than restricting the specific food items to develop a healthy meal routine. All in all she is well on her path to ‘Good Health’ and be the force.