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3 Simple Ways to Strengthen Willpower and Achieve Goals

willpowerFrom personal experience, even you might have noticed that most resolutions to join the gym, eat a healthy diet or get proper sleep often go unfulfilled after the first month of the year. While we are often excited to start a diet routine or make exercise a habit, it never works out for long. The enthusiasm wanes and by this time around, there’s barely enough willpower to pull through.

Understanding Willpower

It isn’t completely uncommon to eat healthy for a few days and then go back to indulging in cakes and cookies. Temptations are something that the human mind can seldom control. Temptations of any kind are a good way to test ourselves, especially when trying to follow a strict diet regime.

I often wonder what could come between an individual and their goal that could make it or break it.

When I decided to take up some diet or an exercise routine, I knew the benefits of it. I knew how to do it and what to do as well. Despite all this awareness, something wasn’t right. That triggered a thought in me… I came to realize that my willpower was less!

To achieve a difficult task, one needs tremendous willpower and having the willpower to overcome difficulties in health is paramount!

Most importantly, do not confuse willpower with enthusiasm. Enthusiasm is something that can lead us to start a process, but when the initial excitement dies out, you’re back to square one! “Will” is the desire to make sure you are up to your goal and go through the process wholeheartedly to achieve that goal!

Studies have proven that taking small steps towards a large goal, structured in a sequence, strengthens practical approaches. Once you know how to approach your goal practically, it becomes easier. This, in turn, strengthens willpower. Procrastination can hamper the will. If you know you have got to do something to achieve your goal, just go ahead, work on it and complete the task.

3 Simple Tips to Strengthen Your Willpower:

1. Note Down Your Goal 

Write down your thoughts or goals. Making a list helps as a reminder to keep you on track toward your goal. Make sure you write it down where it is easily visible to you. For instance:

  • A sticky note on your fridge.
  • A note on your office soft board.
  • Motivational quotes downloaded on your tab or phone.

2. Meditate For 5 Minutes a Day

  • Sit up straight and focus your attention on your breath.
  • When your mind wanders, bring your attention back to breathing

You’ll be building willpower by practicing self-awareness. When you are aware of what you are doing, you’re engaging the part of your brain responsible for willpower. Meditation not only helps you focus but also strengthens self-control. As a bonus, deep, slow breathing calms the mind and improves mental clarity.

3. Get Enough Sleep

As you know, adults need 7-8 hours of sleep daily, teens need at least 9, and kids in elementary and middle school require 10-12 hours. Sleep deprivation makes us susceptible to temptations and pulls us away from our goals. Self-control requires loats of brain power, and when we are tired, our body doesn’t deliver enough glucose to the brain to get the willpower engine going.

In conclusion, remind yourself of what you really want rather than what you think you should want. Ask yourself frequently – “How do I want to feel?” Then visualize what you will lose if you give in to temptation.

We hope this article helps you build willpower and stick to your health and life goals! If you find any difficulty or need motivation to push through, our GOQii Coaches would be more than happy to help you out! You can get in touch with a GOQii Coach for guidance by subscribing for Personalised Health Coaching here.

You can also browse through some impressive success stories of individuals who improved their health by making some simple lifestyle changes by clicking here.

What are your health or life goals? Let us know in the comments below!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Easy and Effective Tabata Routine For Beginners

effective tabata routineWhen 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 program 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:

  1. Helps in burning more fat in a shorter period of time
  2. Helps in increasing endurance
  3. 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:

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

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Time Management Can Change Your Life

How Time Management Can Help You

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

  1. Increase in Productivity: Practicing time management can increase your productivity by helping you finish your work in the shortest possible time.
  2. 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
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.

#BeTheForce

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How to Turn Household Chores Into a Workout

Household chores into workout

Taking care of the house is a never-ending job! I still remember my mother being so caught up with household chores that she never got the time to workout. One day when I got home after working out, I saw my mother doing the regular housework and an idea struck me! What if we can turn daily household chores into a workout routine?

Benefits of Turning Household Chores Into a Workout

Most people struggle with the fact that due to the lack of time, they skip working out. If you turn household chores into a workout routine, you’re killing two birds with one stone. You find your chores as well as get a good, light workout.

Like any other physical activity, housework can tone muscles if done correctly and in the right posture. It’s already proved that short bouts of relatively mild exercise can help improve your fitness levels, especially for those who do little or no physical activity or are just getting started. To top it off, this can help you break the monotony of routine and add a little bit of fun to completing chores.

Here’s How You Get Started

  1. Lunges (Vacuum Cleaning): While using the vacuum cleaner, you can walk in a lunges posture. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling the pressure in your thighs and glutes. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) and the hamstrings as well.
  2. Squats: Pick up items on the floor or tables by squatting. Keep your back straight, squat deeply by bending your knees. Hold for 15 seconds before rising up again. A Squat is an exercise that primarily trains the muscles of the thighs, hips and buttocks. It also works the quadriceps (vastus lateral, vastus medialis, vastus intermedius and rectus femoris), hamstrings, and strengthens the bones, ligaments as well as the insertion of the tendons throughout the lower body
  3. Make Sweeping Movements: Instead of cleaning haphazardly when scrubbing glass doors or cleaning windows, make long, sweeping movements. For instance, when you are cleaning the doors or windows, take long swipes from top to bottom, squatting (not bending) to reach the lower spots. This will give you a fantastic shoulder workout and engage your entire lower body. If you want you can also hold a small bucket of water in your other hand to increase the strength of your arms.
  4. Sweeping: While sweeping, tuck your stomach and oblique muscles in, keep your back straight and bring the bristles of the broom as far as possible and pull in.
  5. Dance on the Beat: Turn on the music system while doing household chores and dance to the music the way you want. Try to use some fast music so you’ll be encouraged to pick up your speed and break a sweat. If you’re wondering how dancing helps your health, click here.
  6. Step it up: Use a stepladder, stairs or step stool when you need to reach high areas. Try to repeat the same steps 8-10 times. Trust me, this is a really great exercise for your hamstrings, provided you keep your back straight. You can simulate your own step aerobics session this way!
  7. Loading the Washing machine: When you are loading or unloading your washing machine, just twist and move more. This movement will help to strengthen your core.
  8. Sculpt and Fold: Lifting laundry can be the toughest part of your routine. Tone your arms by holding them raised at 90° angle as you carry the laundry basket. Use the squats and lunges posture with your legs as your fold.
  9. Take a Swing. Instead of cleaning your rugs, carpets, sheet using a vacuum cleaner, take them outside, hang them up, pick up your broom and show your muscular talent! Swing away to beat out the dust and dirt. Performing this activity will help you involve more muscles than vacuuming alone and help you get some fresh air as well.
  10. Always Prefer Stairs: Instead of making one trip up and down, try to convert it into multiple trips with the clean or dirty clothes. Remember, we have a target to do more work as a workout, not less work with the help of machines!

What are you waiting for! Make your household chores something to look forward to by turning them into a workout. Try this for a week and let us know if you see any changes. Leave your thoughts in the comments below!

Find more tips on exercising and workouts here. If you need help with your workouts, learn from the best by signing up for an interactive GOQii PRO class where you’ll be guided in real-time by a certified expert. Book a class now from the GOQii App.

#BeTheForce

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