GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

January 8, 2018 By Vrushali Athavle Leave a Comment

Gender Specific Workouts- A myth

Gender-Specific-Workouts

How often have we asked this question of which work out is the best for me? How many of us have this myth that gyms workouts are specific to genders? Many of us do. Many a myth abounds regarding workouts and what is good for me and what is not?

It was a while before my friend and her husband decided to join the gym. I helped the couple with their Gym shopping such as shoes, water bottle, gym apparels, gym bag etc. And therefore all the more curious to know how was their first day at the Gym?

But, unfortunately, my friend’s first-day experience at the gym was very disappointing as was felt from her facial expressions. She was totally dissatisfied with her workout. Her first question to me was: “Hey I want to get in shape and lose this damn belly. I don’t want to look muscular”.

When did I ask her what had happened and what was the reason for her disappointment? She told me the reason and I burst into a laugh. But, on second thoughts I was not surprised hearing her reason. Most women gym goers are of the impression that they have special needs and that if they trained in a similar way as a man did, then they would start looking muscular like a guy

I calmed her down and explained how this was not true and that there is nothing called gender specific workouts. This whole concept of gender-specific workouts is an inbuilt inhibition of our own self. Physiologically speaking, women don’t need different workout plans. The reason being women do not have testosterone hormone which is responsible for building up massive muscles. Hence lifting heavier weights will not lead to building huge muscles unless you are supplementing it with additional testosterone.

Secondly, women tend to develop muscles at about half the rate at which men do. Therefore women who either altogether avoid lifting weights or only lift very light dumbbells for a high number of repetitions should stop having thoughts about developing huge muscles overnight.

The determination to work out or exercise on a regular basis is not about man vs. woman. It varies from individual to individual and what each person needs to be based on their body type and fitness levels.

One should make sure that you do not let anyone tell you what to do and what not to do. If you ever have a doubt you should speak to your personal trainer or coach. Your determining factor should be whether or not it is for you based on many over factors way beyond that.

The only time when a possible change in workouts may come about is during pre and post pregnancy or due to other medical conditions and advised by the doctor

Thus, safely we can conclude, both men and women need to apply the same general principles of weight training for improved fat burning and body toning, cardio for keeping the heart healthy, proper diet and enough rest to ensure overtraining doesn’t set in.

June 1, 2015 By Vrushali Athavle 1 Comment

Protein is not just about quantity. It’s also about quality

protien-rich-foods
Every weight loss or weight gain programme talks about PROTEINS. They are the building blocks for growth and repair of muscle tissues of tendons, organs and skin. Proteins are made out of smaller molecules called amino acids which are linked together like beads on a string.

Some of these amino acids can be produced by the body and are called non essential amino acids, while some cannot be produced by the body and we need to get them from our foods. These are called the essential amino acids.

The protein requirement of each individual varies based on their intensity of workouts, medical conditions, height and ideal body weight.  Before, we jump into the calculation of protein requirement, let’s first check out how to select the best protein out of the 3 major sources of proteins namely 1) Animal sources (chicken, fish, eggs, milk & milk products), 2) Plant sources (legumes, nuts, seeds and cereals) and 3) various Supplementary protein powders available in the market as protein shakes. This blog basically has two sections.

1) Protein Selection and 2) Protein Calculation

Section 1: Protein selection

Two things we need to consider while selecting your proteins source:

  1. Complete or incomplete proteins:

* Animal proteins are considered complete proteins as they contain all essential amino

acids required by our body.

*Plants sources are classified as incomplete proteins as they contain only few essential

amino acids.

* Supplementary powders have most of the essential amino acids.

  1. Bioavailability of proteins.

      Bio-availability represents the percentage of how much our bodies can make use of certain  protein sources. Animal proteins have better bioavailability than plant proteins. Supplementary proteins have highest % of bioavailability. It is important to note here that at a go our body can absorb only 15 to 20 gms of protein.

Section 2: Protein Calculation:

Calculate your protein intake by this formula:

  • Person with sedentary lifestyle, Protein intake= Ideal body weight in kgs (multiply by) 0.8 gm
  • Person with moderate workout, Protein intake= Ideal body weight in kgs (multiply by) 1 gm
  • Person with moderate to intense workouts, Protein intake= Ideal body weight in kgs (multiply by) 1.5 gm

Note:  Consult your trainer/nutritionist/doctor while calculating this protein amount as your medical conditions and intensity of workouts also need to be considered.

To consume this amount of protein, we would want to divide this intake of protein into 5-6 meals over the course of the day.

Managing this protein intake is a bit difficult for vegetarians. Even for individual who consume non-veg and take up heavy workouts, just the thought of eating six chicken breasts a day or eight egg whites in each meal can seem like a daunting task. An alternative to this is to ingest 1 or 2 scoops of protein powders in the form of a protein shake.

Conclusion:  Protein is not just about quantity. It’s also about quality. Protein intake needs to be wisely planned. Good sources of protein include high quality proteins like egg, chicken, fish, skimmed milk and soy. Red meat, egg yolk and high fat milk products are rich in saturated fats and hence should be avoided. Whole pulses, sprouts and daals(lentils)  should be consumed in combination with a cereal to make the amino acid profile complete. For eg: Roti with Daal/Rice with Rajma/Khichadi.

If required protein powders can be included. Natural source of protein is the best but, due to day to day constraints of making and eating them, you may need to add the protein supplement into your diet. Getting all your protein from powders is not the best idea, as it could potentially restrict your intake of vitamins and minerals from other foods. Selection of protein powder will be discussed in my next blog. Stay tuned!

August 5, 2014 By Vrushali Athavle 4 Comments

GOOD FAT versus BAD FATS

goodfatvsbadfat
How many of you would debate with me if I say FATS are good for your health? I think most of you would, right? I know for a fact that you will counter me on this and argue with me that fat is one of the major culprits behind heart attacks or high cholesterol levels and also that it has a very big contribution towards the distorted figure which now one is struggling with and trying to get back into shape.

Well, while I agree to an extent, I also disagree at the same time. I do not mean to confuse you. Let me simply explain this to you. All of us are familiar with the popular saying there are two sides to the same coin or the fact that there is good and bad in everything and every aspect. Same applies   to fats as well. There are good fats and there are bad fats.

You must be actually wondering when I say there are Good Fats. But, the reality is yes there are good fats. Let us now try and understand what good fats are?

There are three types of fats

1. Unsaturated fats (Good fats)

2. Saturated fats (Bad fats)

3. Trans fats (Bad fats)

GOOD FATS.

v  Unsaturated fats/ good fats are divided into 2 types:

1. Polyunsaturated fats – Omega 3 and Omega 6

2. Monounsaturated fats

POLYUNSATURATED FATS

What makes them good?

  • They help to build cell membranes, the exterior covering of each cell, and the sheaths surrounding nerves.
  • They’re vital to blood clotting, muscle contraction and relaxation, and inflammation.
  • They reduce LDL (Bad cholesterol) more than they lower HDL (Good cholesterol), improving your cholesterol profile. Even better, they also lower triglycerides.

There are two types of polyunsaturated fats: Omega-3 and Omega-6

  • Omega-3 (n-3) fatty acids

ü  Prevent and even treat heart disease and stroke.

ü  Prevent and treat autoimmune diseases such as lupus, eczema, and rheumatoid arthritis.

Good sources: flaxseeds, walnuts, canola oil, fatty fish such as salmon, mackerel and sardines

  • Omega-6 (n-6) fatty acids.

ü  Omega-6 fatty acids also lower the risk for heart disease.

Good sources: vegetable oils as safflower, soybean, sunflower, walnut, and corn oils.

MONOUNSATURATED FATS

These fats should be used as much as possible along with polyunsaturated fats to replace the bad saturated fats and Trans fats.

Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, sesame oil and most nuts.

BAD FATS

Saturated fats

What makes them bad?

  • They increase the acetate fragments in the body which is turn leads to increase in the production of cholesterol.
  • They tend to clump together and form deposits in the body along with protein and cholesterol, and get lodged in blood cells and organs leading to many health problems like obesity, heart diseases and cancers of breast and colon.
  • They build up in the arteries causing narrowing of the arteries called as atherosclerosis which consequently can lead to major heart problems.

Sources of saturated fats: Cheese, butter, cream, red meat. Saturated fat is also in tropical oils, such as palm oil, coconut oil and cocoa butter. 

  Trans fats- worst fats

What makes them bad?

  • Tran’s fat is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil but difficult to digest.
  • Raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.

May 5, 2014 By Vrushali Athavle 3 Comments

Ways to improve sleep

improve-sleep

How many of us sleep well at night or rather get a good undisturbed sleep. I was kind of horrified when I realized that my younger sister was readying herself to go to a doctor, thinking she is facing some dreadful sleep disorders. I asked in astonishment what made her think so. She told me that she is experiencing disturbed sleep with frequent awakening and sometimes she stays awake in bed at night for a long time, frequently checking the clock. This affects her whole next day as she feels tired and exhausted.

In today’s hectic and busy life, disturbed sleep is a common issue. I told there was no need to panic, instead make certain lifestyle changes. 90% of the time, the issue gets resolved without actually requiring doctor’s advice.

In this blog I have tried to list down as many possibilities, I could see which when modified in to our routine can give you a good night’s sleep. Based on your lifestyle and routine you can start working on it and see the difference.

For better understanding, I have categorized “Ways to improve sleep” into 3 major categories

1)   Foods to eat and avoid

2)   Relaxation techniques

3)   Sleep environment

Foods to eat and foods to avoid

  • Avoid having stimulants like tea & coffee, smoking, drinking alcohol too close to bedtime. While alcohol is known to speed up the onset of sleep, it disrupts the sleep in the later part causing frequent waking up.
  • Pay attention to what you eat. Avoid spicy foods, especially at night. Don’t go to bed hungry or stuffed as it may cause discomfort and might keep you awake.
  • Also limit drinking too much water before bed, to prevent disruptive middle-of-the-nights trips to toilet.
  • Include carbohydrate and calcium rich foods like wheat, rice, pasta, milk and cheese, as they promote the release of serotonin, which is a sleep inducing hormone.
  • Green leafy vegetables especially lettuce have opium related substances which acts as a natural sleep aid.
  • Twitches and cramps can keep you awake during the night. You can have magnesium rich food sources like sunflower seeds, almonds and cashews to relax your muscles and hence get a good sleep.

Relaxation techniques

  • A relaxing exercise like yoga can be done before bed to help initiate a restful sleep. If you are planning a vigorous workout then it has to be complete 2 to 3 hours before going to sleep. A heavy workout will make it difficult for you to go to sleep, causing muscle soreness.
  • 5 to 10 minutes of meditation with deep breathing can help you decrease your stress, relax your mind & body and help you get a sound sleep.
  • Getting indulged in some activities which make you happy like listening to music, reading a book, planning for the next day’s work, spending quality time with family or any of your hobbies puts off your whole days stress, relaxing your mind and hence getting a good night’s sleep.
  • Taking a warm bath just before going to sleep, also induces a good sleep because the sudden rise and then fall of body temperature makes you feel drowsy.
  • Try to avoid emotionally upsetting conversations or thoughts which may give you stress and affect your sleep. Instead you should try this one which works for me. I just write down all my stress causing thoughts on a paper and tear off the paper.
  • Do not turn on any electronic devices televisions, mobiles or tablets because the blue spectrum light emitted from such objects is known to impede sleep.

Sleep environment

  • Noise: Abrupt, loud noises from inside or outside the home like someone talking in the other room, noise of television or barking of a dog, traffic can upset sleep. Steady and low sounds such as the whir of a fan or air conditioner, can be soothing because they help block the distracting noises. One can also put up heavier curtains on your windows, replace windows with double or triple paned glass or invest in some ear plugs to listen these disturbing noises.
  • Mattress and Pillows: Make sure your mattress and pillow meets your needs for both comfort and support.
  • Light: Light is one of the body’s most powerful time cues. The rising sun can wake up the brain long before the alarm goes off. A dark room is the most conducive for sleep – day or night.
  • Temperature: The ideal bedroom temperature is 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). A room that’s too warm or too cool can disrupt comfortable sleep.

To conclude, I asked my sister does she really need a doctor. She can be her own doctor. What she needs to do is to maintain a diary and keep a track of her lifestyle activities and use this blog as a checklist. This way she can find solution for her own sleep problem and so can all. But if the sleeping issues continue then it calls for doctor’s intervention.

 

Photo Credit: healgrowtransform.com.au

 

Search

Recent Posts

  • When Is The Best Time To Eat Almonds?
  • What Alkaline Water Does To Your Body!
  • Should You Eat Eggs During Summer?
  • Building Muscles With Proper Diet & Exercise
  • Healthy Summer Salads to Keep You Cool

Stay Updated

Archives

  • March 2023 (23)
  • February 2023 (28)
  • January 2023 (31)
  • December 2022 (31)
  • November 2022 (30)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (30)
  • June 2022 (30)
  • May 2022 (30)
  • April 2022 (29)
  • March 2022 (27)
  • February 2022 (22)
  • January 2022 (23)
  • December 2021 (18)
  • November 2021 (17)
  • October 2021 (14)
  • September 2021 (12)
  • August 2021 (15)
  • July 2021 (18)
  • June 2021 (19)
  • May 2021 (17)
  • April 2021 (16)
  • March 2021 (16)
  • February 2021 (10)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (9)
  • August 2020 (6)
  • July 2020 (3)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (13)
  • February 2020 (6)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (9)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (12)
  • June 2019 (13)
  • May 2019 (9)
  • April 2019 (13)
  • March 2019 (13)
  • February 2019 (14)
  • January 2019 (19)
  • December 2018 (13)
  • November 2018 (9)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (23)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (23)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Digvijay Singh

How Digvijay Singh Reversed Chronic BP Issues & Lost Weight With GOQii

Do you feel that no matter what you do, you’re unable to lose weight? You go for walks, meditate and even eat right but that scale doesn’t budge while lifestyle diseases plague you. Our Player Digvijay Singh was stuck in a similar predicament.  Life Before … [Read More...]

Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

We’ve always advocated that lifestyle diseases can be managed with a balanced, healthy and holistic lifestyle but can they also help you manage a terminal condition? Our Player Ananda Mukherjee, with help from his GOQii Coach, was able to battle such a condition. Here’s how his inspirational Health Story unfolded. Going From Slender To Overweight  […]

Rishikesh Ayre

The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. […]

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

While earning a good livelihood is important, is it taking more life out of living? Long working hours, being seated most of the time with no physical activity and bad eating habits can take a toll on your health over a period of time. If this sounds relatable, you might have a lot in common […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii