GOQii

Blog

By 16 Comments

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

Ananda Mukherjee Health StoryAs we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the conversation, celebrating the strength and uniqueness of each survivor.

Today, we bring you the inspiring survival story of our player ‘Anand Mukherjee’, a testament to courage, determination, and the unwavering human spirit. Anand’s journey is not just a story of battling cancer but a celebration of life, love, and the unique ways in which he turned challenges into triumphs, with help from his GOQii Coach. His story reminds us that while cancer may be a common adversary, every survivor’s path is extraordinary, and their voice deserves to be heard.

We present before you Ananda’s journey and reflect on the power of unity, hope, and the unique story that binds us all in the fight against cancer.

Going From Slender To Overweight 

Ananda Mukherjee had a very poor work-life balance. This coupled with bad eating habits such as drinking several cups of coffee, eating unhealthy and sleeping less really took a toll on his body. “I could never sleep, so I was on sleeping pills,” says Ananda. 

Not being able to sustain such a lifestyle, Ananda Mukherjee quit his job in 2018 but didn’t do much for his health. When COVID struck, he couldn’t exercise or go out – which made his life pretty sedentary. The only positive outcome he says was that he was able to add certificates to the hobbies he indulged in such as Interior Design and Gardening & Landscaping.

In the course of time, before he realized, his weight had increased from 56kg to 83kg. “I was asked by people, what has happened to you?” Ananda says that he was slender from the age of 15 till 45 and his weight had remained the same. So when he gained weight, it was noticed by everyone. 

More Bad News…

In 2021, he was diagnosed with a terminal medical condition that affected his intestine  (Adenocarcinoma in the small intestine i.e. Cancer of the Intestine). The first thing his doctor told him was to quit smoking and get active. His food habits also needed to change. He had to bring some discipline in his life. 

As his medication and radiation treatment began, the side-effects such as weight loss, loss of appetite, digestion issues like gas, bloating, etc. began to show. All of this also affected him mentally and emotionally. He was on antidepressant pills for his anxiety issues as well. 

During this time, he was introduced to GOQii by a friend and from social media. When he did his research, he realized that it’s not just a fitness tracker but a service that offers personalized health coaching as well. He says, “Without any hesitation I decided to get a GOQii and try it”. 

Getting Back On Track With GOQii 

Ananda Mukherjee joined GOQii in September 2021. At the time he joined, he weighed 70kg, his HRA was 43 and his BMI was 25.71. His health goal was to lose fat, gain muscle, improve sleep, get rid of stress and anxiety and control his BP. 

Since he was under radiation therapy, after each radiation session, his health goal would change as per the side effects he faced. He had lost 5kg due to the radiation therapy. His health goals fluctuated between improving oxygen levels, heart rate, getting rid of GI issues like gas, bloating, indigestion, nausea as well as respiratory problems like cough, cold, chest congestion, etc. Along with help from his GOQii Coach Vaishali, he had to manage lifestyle changes accordingly.

Coach Vaishali suggested simple healthy changes in his lifestyle which included eating fruits, drinking lukewarm lemon water in the morning, including lemon zest, and having wheatgrass and aloe vera juice to boost immunity. For protein and omega 3, she suggested dry fruits.

During the course of their journey, she got him away from sugar and smoking. Ananda was asked to engage in his hobbies and meditation to improve his mental and emotional wellbeing as well as remain stress-free. 

Ananda also shared his journey with us in detail as he spoke to our Founder & CEO Vishal Gondal

What Changes Did Ananda Mukherjee Experience? 

When asked about his journey so far, Ananda said, “GOQii has played a huge role. It brought about positivity in my life. My Coach Vaishali just created new habits based on my health goals and helped me follow those habits.” 

His radiation treatment is now complete and he is happy that he is able to sleep without taking any pills. His neighbors and friends are surprised at how fresh and healthy he looks now and his wife has also complimented him.

“I blindly follow what my coach suggests and that has given me results. She has been a mom at times, an elder sister at times and has been able to get me to do things. I am totally off smoking and alcohol and my diet is simple,” he says. 

Ananda has been getting all his exercise lessons and nutrition tidbits from GOQii Play classes. He loves the recipe classes on GOQii Play and has been able to make quite a few dishes at home to avoid eating out.

He jokes with his friends saying, I am just chilling and losing weight and has been advocating GOQii to all of them. He says, “This current life is a tectonic shift in my life.” He is able to get back to his medium sized clothes from having gone upto XL size. 

He says, “A coach is necessary to achieve your goals especially when it is about health. There has to be someone to motivate you to do the right things. I have always believed in mentors and with a coach or a mentor your journey only becomes that much more interesting and easier”. 

Ever since being on GOQii, in almost 9 months’ time, Ananda has been able to get into the Elite category. He is following a healthy lifestyle, enjoying his life and is now a landscape designer and also loves gardening. He walks daily for physical fitness and meditates for mental and emotional wellbeing.

Currently his HRA is 81. He has stopped taking antidepressant and sleeping pills as well. His current weight stands at 67kg.

What Does Coach Vaishali Vibhute Have To Say About Her Player?

Ananda started his journey on Sept 20, 2021. The day he joined as a player, he was very depressed, stressed, feeling low both mentally and physically, emotionally disturbed and overweight. He smoked a lot. When I started coaching, he weighed 70kg, HRA was 43 and BMI was 25.71.

Despite being a fitness freak and having a gym at home, he had stopped exercising when he had quit his banking job, which led to a lot of weight gain. To get him back on track, I gave him a target of completing 3k steps and gradually increased it to 5k. I also gave him a few challenges like doing light weight exercises, and following pre and post workout meals. He completed all these tasks diligently. 

When GOQii launched the SAFE (Sedentary, Active, Fit and Elite) model, I told him I would like to see him in the ELITE category, as he was in the sedentary category. He accepted the challenge as he had a burning desire to achieve his health goals.

It is never easy to achieve a health goal. It requires some sacrifices, discipline, consistency and determination. If you are able to handle these 4 aspects well, nothing can stop you and Ananda has proven this fact! Though it was challenging for him to maintain his weight due to his medical condition, his endless efforts and discipline helped him achieve what he aimed for.

We’re wishing Ananda Mukherjee well on his journey of being healthy and fit! Does his Health Story inspire you? Do you want to make a radical lifestyle shift as well? Subscribe for GOQii’s Personalised Health Coaching and start now: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads.

#BeTheForce  

By 1 Comment

6 Ways To Track & Achieve Your New Year Goals

6 ways to track and achieve your goals We are in the second week of the first month of 2025 and I am sure many of us have already made 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 them 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 set. A recent article by Forbes magazine mentioned that only 8% of 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 often seen as an opportunity to dish out a large bucket lists of all that we wanted to achieve but couldn’t throughout the year. It’s an attempt to tell ourselves that this year will definitely be better than the last.

The enthusiasm usually lasts through the first week of the New Year. Gradually, as days and months pass, interest in achieving these goals fades away. The human mind always finds excuses or loses interest midway, with little room for introspection. But fear not! Here are 6 ways to help you stay on track with your New Year goals.

6 Ways To Track & Achieve Your New Year Goals 

  1. Create a Q&A: If you’ve decided to resolve a habit, prepare questions to ask yourself at timely intervals. This helps boost enthusiasm and keeps a check on 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 yourself: 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: With your list ready, analyze it thoroughly to stick to your routine and track progress. For example, if your goal is to lose 10kg, track your weight monthly to measure how much progress you’ve made. Detailed data works as a roadmap to success.
  3. Gaze Into The Future: Create an emotional attachment to your New Year goals to make your journey enjoyable. Visualize how you’ll feel after achieving your goals. For instance, if your goal is to lose 10kg, imagine yourself at your ideal weight. This visualization motivates you to keep pushing forward. The more senses you engage, the better!
  4. Eating Elephants: How do you eat an elephant? One bite at a time! Break your goals into smaller, manageable portions. For instance, if you need to run 10km, the thought might feel overwhelming. Instead, break it down into smaller goals, like running 1km 10 times. Achieving these smaller milestones makes the larger goal feel attainable.
  5. Reward Yourself: Rewards are a powerful motivator. Celebrate every milestone you achieve. For instance, after running 1km, reward yourself with a 100-meter walk. This break will recharge you for the next stretch. You can also set a grand reward, like a dream vacation, after achieving your primary goal.
  6. Socializing: When you commit publicly, you’re more likely to stay motivated. Share your goals on social media or with friends, and update them on your progress. The accountability will push you to 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 inspires you to take charge and accomplish your resolutions. Do share your thoughts in the comments below. For more tips on goal setting and achieving them, check out Healthy Reads.

If you need help sticking to your resolutions, get guidance from a GOQii Coach. Subscribe to GOQii’s Personalised Health Coaching here to get started now.

#BeTheForce 

By 1 Comment

How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
  • Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#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.

By 3 Comments

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 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]