December 2, 2022 By Parwage Alam 2 Comments

Time Management Can Change Your Life

Time is a precious commodity. We all chase it but never have enough, given our busy schedules. Ever stopped to ask yourself why you keep running out of time? Ever wondered if you’re working in a systematic manner?

My father always said that there are two kinds of people:

Those who work hard
Those who work smart

Those who work hard, do their work without giving it a thought and work monotonously. The smart workers are those who do their work in a systematic and planned manner, adhere to time management and also enjoy what they are doing.

What Constitutes Time Management?

Time management is the act or process of planning and exercising conscious control over the amount of time spent on specific activities, especially to increase effectiveness, efficiency or productivity.

To be successful is to manage your time well. It helps utilize the available time in an optimum manner to achieve one’s personal and professional goals. Without time management, you will not steer your life and you’ll eventually end up doing exactly what other people want you to do. Time management helps you take control of your life in the right manner. You decide what you want to do and where you want to go. Practicing time management has lots of benefits. Once you get a hang of it, you can work more, learn faster and play more.

How Does It Affect Your Health?

Today, work pressure has everyone stressed to the bone. More than often, people stay awake till morning trying to complete their work. During the day, they are seated with eyes glued to a machine. All these negatively impact the body and the mind. No physical activity means lack of movement in your joints, muscles and hence, one is prone to joint pains and other lifestyle diseases.

If you practice time management, you can complete your work and still have time to take care of your health. Believe me, you will start feeling positive. This in turn will help you be more stress-free. For most adults, sleep is the main factor that is compromised due to busy schedules. For students and professionals, moving about without sleep is a regular affair under the garb of wanting to achieve their targets. They may complete all their tasks, but do not realize that their mental and physical health is getting affected. Proper time management may prevent this.

Benefits of Time Management

Increase in Productivity: Practicing time management can increase your productivity by helping you finish your work in the shortest possible time.
Chances of Moving up the Ladder: In corporate sectors, the better you perform, the higher your chances of growth are. By managing your time, you could end up becoming a star performer in your organization
Reduced Stress: If you manage your time well, you do not have to panic or push yourself to finish your work. You will get your work done at the said time, thus relieving you of stress and unnecessary work pressure.
Higher Income: It is a well-known fact that in today’s world, time reciprocates money. Managing your time helps you accommodate more time to take up new assignments, opening up many more doors of opportunities.
Boost in Self-Confidence: If you are completing your work within a given time frame and delivering quality as well, it will certainly boost your self-confidence and be fruitful for your career advancements.
Stronger Family Bonds: Time management will help you spend quality time with your family and friends, which seems next to impossible these days. Time management helps you maintain a fine balance between your professional and personal life. Your family bonding will be much better.
Better for Health: For better health, you need at least 7 to 8 hours of sound sleep. If you spend the whole night finishing your pending tasks, then you are certainly evoking great health hazards. There are many health related irregularities which are caused by lack of sleep.

All of the above explanations prove that the benefits of managing your time are irrefutable. Life is all about accomplishments and enjoyments. Efficient time management is the only instrument which helps you find both. You can’t allow yourself to sink under the files of pending tasks and persistently overlook your family responsibilities or personal necessities. Adopt a proficient time management technique to lead a balanced and prosperous life.

Have you been unable to manage your time or excel in managing it? Please share your thoughts in the comments below!

For more articles like this, check out Healthy Reads. If you want to set a schedule to help you manage your time and health better, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

November 15, 2022 By Neha Sharma 2 Comments

Easy and Effective Tabata Routine For Beginners

When it comes to getting active and losing weight, people generally get confused about where to start. So, let’s look at this effective Tabata routine which is simple and easy. TABATA (also called Tabata protocol) is a type of HIIT (high intensity interval training). It originated when a Japanese Scientist Dr. Izumi Tabata and his team from The National Institute of Fitness and Sports at Kagoshima, Japan were working on the fact that shorter high intensity workouts followed by a shorter period of rest can impact the body better rather than longer periods of continuous workout.

The structure of programme is like:

Exercise hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds

A combination of any exercise can be used in Tabata. It targets a wider range of muscles and helps in burning fat during and after workouts.

Three major health benefits of this Effective Tabata routine are:

Helps in burning more fat in a shorter period of time
Helps in increasing endurance
As it is high intensity training, it needs to be focused & attentive, thus, increases efficiency.

Before You Begin, Keep in Mind:

A beginner has to first check his/her flexibility, efficiency and endurance before picking up the sets of exercises
Make sure to complete a dynamic warm up before you begin this easy and effective Tabata routine.
You can choose a group of 3-4 exercises for a week and then add some other exercises one by one depending upon your stamina.
Don’t do exercises in a hurry. Rather do it in proper posture and manner.
Always keep a stopwatch with you.

Exercise To Include In Your Tabata Routine

There are basic 10 exercises which you can include in your Tabata protocol when you are planning to start. These are:

Burpees: Toughest among all exercises and increases endurance, strength & power. It is most effective but for a beginner can be placed at last.
Lunges: Can be included in beginners protocol & difficulty level can be increased once you are comfortable in traditional lunges.
Jump Rope: It is an effective and portable form of exercise and can be included in the beginners list.
Squat Jack: It combines two bodyweight exercises which are squats and jumping jacks. Can be safely included in the list.
Tabata Sprints: It starts with 20 seconds of sprints followed by 10 seconds of walking, jogging or rest.
Push Ups: One of the most simple and familiar exercises which can be included in the list.
Super man: This will strengthen the back and core muscles and can be included in the list.
Plank jack: These are simple. The difficulty level can be increased at one’s comfort ability.
Mountain Climbers: Very effective for legs and most suitable for beginners.
Windshield Wipers: Easy to do and can be included in the list and variations can be done later.

From the list above, you can choose any 4-5 exercises and start practicing according to the Tabata protocol and always start with high energy and not in a hurry.

For more effective workouts and to learn more about fitness, check out Healthy Reads or tune in to our live, interactive classes on GOQii PRO, where our experts will guide and motivate you in real time. Book a class now from the GOQii App.

#BeTheForce

May 2, 2022 By Parwage Alam Leave a Comment

Top 10 Excuses To Avoid Being Fit and How To Overcome Them

Have you ever told yourself, “I’m going to stop this habit and start being healthy tomorrow” or after a night of binge-eating you promised to make healthier choices but never followed through? After forming unhealthy habits, we all understand the need to be active and healthy but most of us find it difficult to change our lifestyle. The reasons may vary from lack of motivation and time to older age and body aches.

Everyone has their own reasons intertwined with the realities of everyday life getting in the way of being more active. In today’s topic, I have highlighted the Top 10 Excuses People Make To Avoid Being Fit and How You Can Overcome Them!

1. I Don’t Have Enough Time
Not having enough time simply means that you need to make time. This can be as simple as squeezing in short walks throughout the day. Drive less, walk more. Select activities that require minimal time such as walking, jogging, or climbing stairs. Remember that every little step counts!

Look at it this way – If we can give 10 hours a day to earn wealth, we can easily give 30 minutes a day to be healthy.

2. I Think Exercise is Boring
Any routine when repeated day in and day out gets boring. It’s the same with exercise but it doesn’t necessarily have to be boring. Mixing up your routine can solve this issue. Try new workouts, exercise with a friend, join a local walking group or take up a team sport. Think back on physical activities you enjoyed as a child. Did you love roller skating, cycling, skipping, frisbee, tennis or jumping on a trampoline? Additionally, you can include a variety of exercises to avoid boredom. For example, you could try trekking and brisk walking instead of just walking on the treadmill.

3. Lack of Motivation
Try to watch one motivational video every day. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar. Once you are done with your workout, share it on your preferred social network so your well-wishers can appreciate your efforts, follow your progress and eventually boost your motivation levels. Invite a friend to exercise with you on a regular basis, Join an exercise group or class.

If you still think you are not motivated, join the GOQii Family. Our coaches and experts will motivate you to be the best version of yourself. You can even seek inspiration on GOQii Play within the GOQii App or subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

4. I’m Too Tired to Exercise After Work
No energy to exercise? But without exercise, you’ll have no energy at all. It’s a vicious cycle. Breaking the cycle with physical activity is one of the best gifts you can give yourself.

Exercising or being physically active doesn’t need to be difficult. You can wake up 30 mins early to exercise. A small run of 10-15 mins or cycling for 15-20 mins can go a long way in keeping you healthy. At work, you can even brisk walk or climb stairs during your lunch break.

5. I’m Too Lazy to Exercise
If the mere thought of a morning jog makes you feel tired, you need to change the way you think. Start by setting realistic expectations. If your mental bar is too high, you might give up without even trying. Whenever you notice that you’re having negative feelings about exercising, say “STOP!” in your mind then use positive statements such as, “Let’s do it” or “Stay focused”. Even a mantra in the form of a single word like “Focus” or “Go” can be helpful. Start with a walk around the block. Don’t give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually, you’ll no longer feel worn out.

Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy. Go for a walk in the morning, not as a physical activity but to enjoy nature. Start spending 1% of your day for exercise and gradually it will increase.

6. Fear of Injury
If you’re nervous about injuries, there’s literally no need to worry. Start with a simple walking program followed by a warm up and a cool down to prevent injury. As you become more confident in your abilities, add new activities to your routine. Choose activities involving minimum risk. You can also learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

7. I’ve Tried Earlier and Failed
Success never comes immediately. Based on certain factors, your progress might be fast or slow. Failure is just another step to success. Currently, if you are not involved in any exercise, start with the basics and gradually increase your intensity. Begin with small workouts and build up to more intense workouts when your body is ready. Set some realistic goals and remember why you’re exercising. Once you achieve your goals, reward yourself. It will keep you motivated. Don’t give up and keep moving forward. You’ll find success eventually.

8. ‘It’s too Hot’, It’s too Cold’, ‘It’s Raining’
There’s always something you can do, regardless of the weather. Don’t try to use seasons as your obstacles, rather, make them your opportunity. Use a variety of indoor and outdoor activities to choose from so that the weather can’t interfere with your exercise routine. With regards to the indoor activities, you can choose different exercises or routines such as the 7 Min Exercise, Tabata, 9 Min Exercise format, Ab format etc. If you are planning outdoor activities, try football, kabaddi, cycling, running, jogging or trekking. During monsoons, if you’re stuck in the market – go to a shopping mall and window shop. Choose weather-specific activities such as skiing or snow-play in winter or swimming in summer.

9. I Can’t Afford Health Club Fees
You don’t really need a club membership to be fit. Nature has already provided all the resources you need to get active. If required, you can use very simple, basic and effective props, like a Resistance Band, Bosu Ball, Yoga Mat, Kettlebell, Suspension Trainer, Swiss Ball, etc. Among all of the above – my favourite workout is with your own body weight. Here are some exercises you can incorporate in your routine: Push Ups, Jumping Jacks, Squats, Lunges, Plank, Mountain Climbers, Burpees, Pull Ups, Calf Raises, Sit-ups, and Jogging. Once you are used to it – try some variations and increase the intensity.

10. Too Much Traveling
Most people travel a lot and they always have an excuse that you are not getting enough time to workout. So for them, I have already written a separate blog. Please check: Stay Fit While Traveling.

One small drop can create a ripple in the water. Why do you think that one small workout isn’t going to make a difference? If you decide to achieve your fitness goal, no one can stop you from getting there. The first step is always the hardest but once you take it, there’s no stopping!

Can you think of better excuses? Let us know in the comments below and we’ll give you ways to beat them!

Go forth and #BeTheForce!

March 28, 2022 By Priyanka Mangla 7 Comments

6 Tricks To Help You Make Exercise A Habit

More often than not, when you’ve begun a new exercise routine to get in shape, your intentions don’t often match your actions. You begin to realize there’s a big gap between having an intention of achieving something and actually doing the work to fulfil that intention. There’s no need to beat yourself about it. There’s always a way to bridge that gap. Let’s look at a few tricks that can help you make exercise a habit!

How to Make Exercise a Habit

Set a Goal and Send a Reminder to Yourself: I wanted to exercise because I always wanted to stay fit like a soldier – this was my goal. I set a reminder on my phone for 5 AM as “Stay fit like a soldier “. This served as my morning alarm as well. Setting a goal where you remind yourself everyday will never let you sleep without ensuring that you exercised that day.
Challenge a Friend: The day you plan to start exercising, challenge your friend. I texted my friend, “hey, in the next 30 days, I am going to increase my stamina from 6/10 to 10/10 “. Believe me, your friend will never let you forget that you need to exercise daily.
Use the 21/90 Rule: This rule says that It takes 21 days to create a habit. It takes 90 days to create a lifestyle. You just don’t skip a day for 21 straight days. In these 3 weeks, exercise will become your habit. And once you are able to do it, you will continue doing it for another 90 days.
Reward Yourself With 1 Rest Day: Keep 1 day as your ”rest day “. This is important for your muscle recovery too.
Make It Pleasurable: During the lockdown, some music of your choice will do the magic. You will love your exercise without getting bored. This is actually something I do and enjoy a lot. When the circumstances will become favorable to go out, enjoy the beauty of nature, fresh morning air, the beautiful sky as the sun shines and the chirping of birds.
Take Baby Steps: Last but the most useful trick! When I started exercising, I had full “josh”, I forgot to count the sets and reps and just exercised with lots of energy. I had in mind, the more I will do, the sooner I will get the results. But the reverse happened. I had no energy for Day 2. So, this served as a lesson – doing too much, in the beginning, leads to burnout; which may lead to quitting the habit. So, the key is, start with light intensity exercises for 15-30 minutes in the beginning. Our only aim is to be regular. “One workout at a time. One day at a time. One meal at a time“ – Chalene Johnson.

Now that you’re aware of these simple tricks, let’s aim at making exercise a habit! Enjoy your exercise to enjoy the glow of good health. For proper guidance on exercise, form and posture, schedule GOQii Pro classes with experts on the GOQii App.

Stay safe, stay healthy, get active and #BeTheForce!