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January 6, 2022 By Parwage Alam Leave a Comment

6 Ways To Track & Achieve Your New Year Goals

New Year GoalsWe are in the first week of the first month of 2022 and I am sure many of us out there would have made some New Year Resolutions! The most common resolutions often revolve around “Losing weight and getting fit”, “Quitting smoking”, “Learning something new” or “Traveling to new places”.  The question is – are we working on  it and what’s our game plan? The desire to change something about yourself happens year after year. While intentions are good, most of us seldom end up fulfilling the resolutions we’ve set. A recent article by Forbes magazine said that only 8% of the people actually achieve their New Year Goals. 

Why Is It So Hard To Stick To New Year Goals?

Why do so many people fail at goal setting? What is it about those few who manage to get it right and achieve their goals? There are many answers to the why’s and how’s. New Year goal setting is just seen as an opportunity to dish out our large bucket lists of all that we wanted to achieve through the year and could not.  It’s an attempt to tell yourself that this year will definitely be better than the last.

This enthusiasm continues in the first week of the New Year. Then gradually as days and months pass, the interest in achieving these goals fades away. The human mind always finds excuses to stick to set goals set or loses interest mid-way, with little room for introspection. But fear not! We will list 6 ways you can stay on track with your New Year Goals!

6 Ways To Track & Achieve Your New Year Goals 

  1. Create a Q&A: If you have decided to resolve a habit, prepare some questions that you can ask yourself at timely intervals. This really helps you boost your enthusiasm and keep a check on your progress. Analyze your life. Is there anything you want to change or improve? All answers start with questions, so be ready to create your list. Ask who, what and how: Who do I want to become? What can I improve? How can I change? Give yourself plenty of time — anywhere from a few hours to several days.
  2. The Devil Is In The Details: Now as you have your list ready, it’s time to check and analyze it, so that you stick to your routine and check the progress. This will help you to carry out your resolution by the end of the year. For instance, if your goal is to lose 10kg by the end of this month, always keep a record and check at the end of every month how much of your goal you have achieved. This detailed data will help you to reach your goal and definitely works as a roadmap to success!
  3. Gaze Into The Future: Now that you have your New Year roadmap in hand, it’s time to create some emotional attachment with your New Year goals. This really makes your journey enjoyable because it links you to your imagination. You have to visualize how you are feeling after achieving your goals. For instance, if a person’s goal is to lose 10kg, that person should start visualizing themselves in their ideal weight. This in turn will motivate them to achieve their goal. The more senses you engage, the better. This is your future self — get excited!
  4. Eating Elephants: How do you eat an elephant? One bite at a time! We always have to break our goals into small portions to achieve them. It helps us accomplish our goals on time. For instance, if you have to run 10km – your mind starts thinking it’s a huge distance  which you have to cover, and you lose your motivation. But, if you break this down and say that you have to complete 1km 10 times, it will become very easy to achieve your target.
  5. Reward Yourself: As humans, we either need bribes or rewards to stay motivated. Reward yourself every time you reach a milestone closer to your goal. It motivates you further. For instance, if you are planning to run 10km and you have already broken your target to 1km 10 times, start rewarding yourself after every 1km – by walking 100 meters. This will give you some rest and your body will be energized to run another 1km. You can also set a grand reward like maybe giving yourself a dream, outstation vacation after you have achieved your main goal.
  6. Socializing: When you commit something in front of people, you’re always a little more motivated to achieve that goal. What you can do is publish your goals on your social channels and tell your friends about it. Go an extra mile and update your result in a timely manner as well. It will help you stick to your routine and achieve your goals!

And that’s it! A simple 6 step process to help you achieve your New Year Goals! We hope this article helps you. Do leave your thoughts in the comments below. For more on goal setting and achieving them, check out Healthy Reads.

If you have trouble sticking to your resolutions, take help from a GOQii Coach who will guide, motivate and help you achieve your goals! Subscribe for GOQii’s personalized health coaching to get started now: https://goqiiapp.page.link/bsr

#BeTheForce 

January 3, 2022 By GOQii 2 Comments

Benefits Of Working Out During Winter

working out during winterWinter, if not very cold, is a very pleasant season. We feel quite lazy, comfy under a blanket and don’t feel like getting up from bed at all! More often than not, we just like to sleep and let the day pass by. Today, we would like to share some very interesting information on how we could utilize this season to our benefit. If you intend to have a lean or bulky body, this is the right season to start.

Winter season is mostly dry. Apart from that, the cold weather can boost our endurance. Calorie burn can be higher in the cold, as the body has to expend energy on staying warm. It’s one of the best times of the year to train and get fit. Here are some benefits of working out during winter.

Benefits Of Working Out During Winter 

  • Burn more: This is probably the best and most popular perk. Because your body is working hard, your metabolism revs up and your body burns more calories and fat to produce energy for your workout.
  • Endurance boosts up: By challenging yourself in the cold weather, you are strengthening your heart, lungs and circulatory system, thereby improving your overall health.
  • Helps against SAD ( Seasonal Affective Disorder): Being out in the open and taking in more sun during the daylight helps keep the mind sharp and relieves you of SAD. It also helps your body get more vitamin D.
  • Makes us feel happy: The cold stimulates our parasympathetic system. The sympathetic system is known as the fight response while the parasympathetic is known as relax and renew system. These endorphins can trigger the release of dopamine and serotonin, neurotransmitters that keep us happy, feeling good and eases the mood.
  • Increases blood flow: We place greater toxic burden on our poor liver during this time and it could really do with some support. Moderate exercise increases the blood flow to the liver, thereby improving its ability to detoxify waste.
  • Improves Immunity: We all need protection from germs that circulate around the office or being brought home from school by our children. Regular moderate exercise will boost immunity by improving the lymphatic and cardiovascular circulation. Try to choose an activity that increases your heart rate but make sure that you can still hold a conversation. i.e. brisk walking, gentle jogging, swimming, cycling, etc.

Don’t let the pleasant cold weather keep you glued to your sheets. Get outside, get yourself moving and enjoy the extra health benefits offered by working out during winter!

We hope this article helps you. Let us know your thoughts in the comments below. For more on getting healthier during winter, check out Healthy Reads. To get the motivation and the right guidance on working out during winter, reach out to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

December 8, 2021 By GOQii Leave a Comment

Increase Productivity At Work & Improve Health With This New Challenge

GOQii Corporate Challenge

How was your experience working from home? While it did seem like a good break, the unexpected shift of remote working presented some issues that were difficult to deal with. Along with maiming profits, delayed appraisals, curbed salaries, increase in time spent doing work and disrupting respective corporate cultures, COVID-19 also impacted employees in ways they didn’t bargain for. 

Problems Faced While Working From Home 

  1. Detachment & Isolation: Whichever industry you work in, a workplace gives you a sense of shared purpose and connection. With lesser opportunities of bonding and interaction while working from home, team members began to feel more isolated and disengaged from their workplace. No amount of video conferences can fix this feeling of detachment and isolation. 
  2. Loss of Focus: While some enjoyed an isolated space where they could concentrate on their work, most didn’t have a remote space they could comfortably work from. Distraction by family members, pets and other factors caused more stress and lack of focus. 
  3. Mental Health Issues: Given the state of affairs during the early onset of the pandemic and the subsequent lockdown, it was easy to get stressed about the future. Feelings of fear, anxiety, sadness and frustration were common across all age groups. Working from home made it difficult to reach out to colleagues and friends for support. In a study we conducted, we found that around 43% Indians were plagued with depression. A number that only saw an upward trend. “Anxiety is one of the symptoms of depression. Most people are anxious on various counts. For some it is about not having a regular routine as they did in normal times,” says Divya Thampi, an Emotional Wellness Coach on GOQii Play. To read more about the impact of COVID-19 on mental health, read the report here. 
  4. Overwhelmed With New Tech: We already use a significant amount of apps and softwares daily. In the business landscape, everything is driven by data and tech. Adaptability aside, the sudden onset of the pandemic and the subsequent remote working scene forced us to work with new tools for scheduling, conferencing, managing, etc. faster than before. 
  5. Feedback, Recognition & Guidance: During pre-lockdown times, it was easy for a manager to step up to your desk to share positive feedback or guide you. In a remote working environment, this form of interaction has suffered greatly. Lack of feedback, recognition and guidance can make one feel further isolated, doubt their skills or lose confidence in their work. 
  6. Health & Wellbeing: Disruption of routine also meant that people were tied down to their couches, beds or desks at home with little movement. Those walks after lunch, chasing trains and any little movement we had while we worked from the office were tossed out the window. Eating habits also suffered and with work hours extending for some, sleep suffered greatly – only adding to stress. 

At GOQii, we believe that a healthy employee is a happy employee and a happy employee is a productive employee. Sadly, that was not the case during the lockdown. In view of these issues which are quite persistent even now, what can corporations do to motivate their employees, build team spirit, foster bonding, improve health and increase productivity?

GOQii Corporate Challenge

What if we told you that there was a fun way to build team spirit, improve health and performance at work? The GOQii Corporate Challenge – an inter-corporate health challenge, can be the solution you’ve been looking for. 

It’s a 60 day engagement program, starting from 13th December to 10th February, where corporates can get their employees to participate on an individual, team and corporate level. The challenges will consist of a 30 day steps challenge and daily social media spot challenges (where you can win daily prizes) – all tracked by a live leaderboard. 

The program also consists of daily fitness sessions i.e. 150+ sessions in 60 days starting with Yoga, Mind and Body sessions at 7 AM, Health Talks at 3 PM and High Intensity Workout sessions at 7 PM. 

What’s more, at the end of the GOQii Corporate Challenge, 1 in every 4 players stands a chance to win exciting prizes such as hotel stays, luxury watches, smartphones, gadgets and exclusive merchandise. 

A little bit of healthy competition like this, can definitely ease the strain left by COVID-19 and build team spirit while most of us return to the office! 

If you’re keen on participating, sign up your corporation for the GOQii Corporate Challenge to take advantage of exciting rewards – the best one being good health! 

Sign up here: https://gcc.goqii.com/ 

#BeTheForce 

November 27, 2021 By Anusha Subramanian 1 Comment

How Kaushik Dey Went From Simply Working Out To Living A Healthy Lifestyle

Kaushik DeyBeing healthy encompasses many factors. While it involves working out, it isn’t just about working out or being active. You have to also look at other parameters such as nutrition, sleep, managing stress, et al. In fact, even introducing new habits and tweaking existing ones can do wonders for your health. All of this might seem difficult to manage by yourself, but when you get the right guidance from a certified expert, it can really change your life – as experienced first hand by our Player, Kaushik Dey. 

Lifestyle Before Joining GOQii 

Kaushik Dey is a 40 year old engineer who works for a Public Sector Unit based in Delhi. Since 2011, he has been involved with the Yog Organization and practices Yoga on a daily basis. 

“Being active was part of my life, prior to GOQii. But, what GOQii did was help me prioritize my activities and diet practices,” says Kaushik Dey. 

In 2017, he was given a basic GOQii Tracker as a gift with which he also got a free 3 month coaching subscription. While going through the instruction manual, he got to know about the GOQii Ecosystem and personal coaching. 

Making Small Changes and Introducing New Habits 

Currently, his coach is Dr. Naina Sudarshan. She regularly takes updates and shares articles and exercises, guides him with his exercise routine and helps him if there are any issues.

“Personal coaching helped me understand what I was not doing right. It helped me understand diet and exercise the right way. Personal coaching has been the game changer for me,” says Kaushik Dey. 

He also says that interacting with his GOQii Coach on a daily basis has taught him how to manage his health the right way by adding new habits at regular intervals. Apart from Personal Coaching that helps Kaushik keep a watch on his diet, exercise, stress levels and sleep, he says that he has also benefited a great deal from GOQii Play – the interactive video coaching feature within the GOQii App and by gathering a lot of information from GOQii Blogs. 

“I used to run regularly and then I developed Plantar fasciitis. Coach Sheetal Tiwari guided me to improve my health through Yoga classes on GOQii Play. Coach specifically mentioned some exercises that helped me a lot, otherwise I was seeking medical help such as pain injections”.

Kaushik alone doesn’t derive the benefits of GOQii, but his 10 year old daughter also exercises with him regularly. Kaushik has been a regular on GOQii PRO for the last 6 months and has taken an extended 1 year subscription. He is joined by his daughter for the GOQii Pro classes and he says he exercises with Coach Urvashi and Parwage Alam to name a few. Kaushik proudly says that his daughter is probably the only kid who is a regular on GOQii Pro.Kaushik-2

This April, he and his entire family were affected by COVID-19. While the first 5 days were tough, from the 6th day onwards he started practicing yoga and exercise in quarantine. His GOQii Coach helped him tackle the situation well. Having a healthy lifestyle helped him and his family a lot. Everyone is fit and fine now. Kaushik says that it is due to GOQii that they were able to manage themselves well and fight COVID-19 successfully. It is during this time that he took a couple of doctor consults from the GOQii App.

“GOQii is a part of my life,” says Kaushik. He further adds that GOQii’s personalized coaching helped him manage his exercise routine despite his stressful public sector job. 

Kaushik believes that GOQii is a good platform and has been actively advocating it to his friends, colleagues and society members. “Consistency is key. GOQii has inspired me to be more active and manage my time well. I will continue to be on the GOQii Platform as it is doing noble work. If you are a fitness freak and GOQii is with you, you can make a difference in your fitness routine and see the changes just like I did.” 

What Does Dr. Naina Sudarshan Have To Say About Kaushik Dey? 

Kaushik has been an active GOQii player for more than 3 years now and I have been his coach for about 2.5 years. His goals were to lose weight, reduce fat percentage and cholesterol levels while maintaining his health. 

Though Kaushik is a self-motivated and active person, his diet and shift work were major hurdles for his goals. But I can’t remember a day Kaushik has not updated me about his diet and activities including the days he had to go through COVID-19 this year. His regular updates helped me go into small details in his diet and correct them every day. 

I was also able to follow up with his daily activities like yoga, GOQii PRO classes, tracking his sleep and stress levels. During his time with GOQii, he was able to reduce about 4-5kgs of weight, lower his body fat percentage as well as cholesterol levels. I am sure over these years he has learnt a lot through GOQii on how to maintain his health. 

Currently, he is guiding his family, including his two children, by motivating them to be active. He proves that a balanced diet, mindful eating habits, staying physically active and living a healthy lifestyle is not just limited to an individual with a specific health goal, but it’s equally essential for everyone in the family.

Does Kaushik’s journey inspire you? Want to make a lifestyle change? Subscribe for personalized coaching now and crush your health goals with the help of a GOQii Coach: https://goqiiapp.page.link/bsr

To see how others have benefitted from using GOQii, read more user stories on Healthy Reads. 

#BeTheForce 

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