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Overcome Worry – The Biggest Obstacle To Weight Loss & Your Health!

Overcome worryDo you eat food peacefully or with worry on your mind? Do you exercise happily or with worry on your mind? Do you also go to bed worried? Are you low on energy through the day and only the thought of outside food or entertainment can cheer you up? Are you unable to overcome worry?

Do you accept defeat when:

  • Your weight does not budge
  • You have a restless night sleep
  • You give in to food cravings
  • Your friends around you seem to lose weight faster or look better than you

A roadside advertisement for a certain brand of motor oil read “A clean engine always delivers power”…

So will a mind, free of negative thoughts, and very positive or in other words, a clean mind will deliver power! Therefore, flush out your negative thoughts, give yourself a clean mental engine, remembering that a clean mind, can always deliver power.

Why You Need To Overcome Worry

Overcome worry - obstacle to weight lossMost of our obstacles to weight loss and health are mental in character. You might say, “mine are not mental, they are real”, perhaps so, but your attitude towards them is clearly mental. “Worry” is the most subtle and destructive of all human diseases. Through “worry”, we have the dangerous ability to manifest diseases, stress, failure, defeat, anger, frustration and depression.

Do not accept defeat so easily. When your weight does not budge, be patient and instead of giving up, be more consistent with the things you should be doing to lose weight. It took you months or years to pile on fat, what makes you think it will go in few weeks without some sacrifice and effort?

Are you being honest with yourself when it comes to your food, exercise and eating outside?

Ask yourself, if the defeat that you have accepted is because you keep comparing yourself or your body to those around you? Your friends? Your social circle? If yes, then you will never be happy with the progress you make, you will get further depressed and you will fail. Have you even seen any two actors with the same body type? How can you ever have the same body as someone else then?

Comparing ourselves with others is the most drastic mistake one can make when it comes to our health or weight. Your benchmark for progress should be you and what you did yesterday, compared to what you will do today and tomorrow. Keep getting better, getting consistent and that will get you to your goal and peace of mind.

If you struggle to sleep, filter your thoughts and your mind. Easy to say, but hard to do. However, you must make the effort if you want to sleep well again. Worry stems of our insecurity, greed, fear, low confidence, guilt and other factors. Sometimes, you have to let go and if you don’t, your health will make that decision for you.

One of the best exercises to combat insecurities is to count your blessings

overcome worry - gratitudeTake a paper and write down all the things that you have and are grateful for. This should come from your heart. When you are done with this, your problems and insecurities will suddenly seem less. When you begin to eliminate worry, your energy levels automatically increase.

You see, we have over 60,000 thoughts running through our heads everyday. So it’s difficult to focus on what we have (which is usually enough) and instead fill our minds with chaos, which in turn stems worry and negativity. This causes stress and we all know by now that stress causes disease, a weak immune system, and is the biggest – I repeat ‘THE BIGGEST’ obstacle to fat loss and sleep.

Don’t see yoga or breathing as just an exercise. Use that one hour or 45 minutes to actually reflect, count your blessings, pray or analyze the goodness in your life. It is being proved today that the best way to cure a disease or a pain, is not to focus on it, instead focus on everything else that’s going well in your life.

To reach our goal, just have faith. All religions preach this and most people fail to follow or believe in that. Use a day or a weekend in a month for you to weed out negative thoughts, detox your mind, relax your body and count your blessings. Worry is a down payment on a problem that may NEVER occur and worry has never been known to solve a problem.

We hope this article helps you stress less and overcome worry! To know more about how you can beat stress, check out Healthy Reads or ask a GOQii Coach for further guidance by subscribing for 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.

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Dance Your Way To Good Health on International Dance Day!

Dancing

We are all well aware that April 29 is celebrated as International Dance Day. Did you know that it is celebrated to mark the birth anniversary of Jean George Noverre – the creator of Modern Ballet?

If you’re wondering whether International Dance Day is just another addition to the various days that are being celebrated worldwide, then you’re in for a surprise. Dance and good health are closely knitted. You can, in fact, reap a surplus of health benefits from dancing.

From celebrations to harvest rituals, dance has always been an integral part of the human culture. In India, the legacy of dance dates back to 5000 years. The Hindu mythology speaks volumes of Lord Shiva as Natraja – the Lord of the Dance. The Divine Raslila by Lord Krishna, Radha Rani and the Gopis in Vrindavan or Lord Ganesha’s dance to express joy.

Not just in India, but in any part of the world, dancing has always been a source of delight and ecstasy. It‘s a way to express joys, sorrows and communicate emotions or a story with grace.

As it is International Dance Day, let’s take a look at various dance forms and how they can keep you healthy!

1. Ballet

This graceful dance originated during the Italian Renaissance in the 15th Century. The dance moves slowly at first and then picks up the pace to classical music with dramatic interpretation. Perhaps the main features of this dance are standing on the toes and the arms held out in an extended curve. As a result, these dancers have significant strength in their hamstrings, glutes, calves and feet. The turnout of the leg at the hip socket joint is another key element in Ballet which helps develop strong gluteal muscles. Ballet ensures posture alignment and joint flexibility. Ballet trainees are taught to engage their core to achieve alignment, balance and prevent injuries.

2. Bharatanatyam

Bharatanatyam is a classical solo Temple Dance from Southern India. The dance has impressive gesture and excellent footwork. It is based on Hindu religious themes. This dance form tones the arms, legs and the core. It also increases stamina, flexibility and balance. The steps and eye movements increase concentration and coordination skills. Rolling of the eyes is a good exercise for the eye muscles. It’s a great way to have a healthy heart and stay fit.

3. Belly Dance

The mesmerizing belly dance of the mysterious Middle East is an impressive and expressive dance form! It has admirers and followers all around the world. This dance originated in Egypt and has complex movements of the Torso. Dancing gracefully and fluidly is possible only when you have a strong core. Contrary to its name, Belly Dance also employs the larger and smaller muscles of the abdomen, pelvis, spine, neck, glutes and the upper arm.

4. Zumba

Zumba is the latest fitness craze which has swept youngsters as well as the elderly off their feet! It was accidentally invented when Albert “Beto” Perez, an aerobics instructor forgot to carry his tape and played the available Latin music and infused this dance with aerobics and Eureka! Zumba was born! It provides a great workout for the entire body, engaging each and every muscle group. It‘s a high-intensity cardio exercise which keeps metabolism high. Besides this, Zumba also increases endurance.

5. Salsa

Salsa is a dance and musical style with deep Caribbean and African roots. Although it was popular in Latin America, it has gained popularity in Europe and Asia too! Salsa is a partner dance which features a series of hip movement, twirls and other dance moves. This dance virtually engages all the major muscle groups. The glutes, hamstrings, quadriceps, calves and core area are exercised aggressively in order to perform the various step sequences.

6. Bollywood Dance

If I had to pin down the exact number of dance forms which comprise the Bollywood Dance, it would be as difficult as gauging how many shades of blue makes the sky.

Initially, Bollywood Dance was inspired by classical and folk dances of the various states in India. Over the years, Bollywood Dance has evolved. Now there are professional choreographers who have introduced Disco, Hip-Hop, Freestyle Dancing, Belly Dancing and so on.

Bollywood Dancing is a great aerobic exercise which engages the whole body. It is a fun way to tone up the body as most of the dance movements help strengthen the core and calves. And last but not the least, it’s a great stress buster.

How Does Dancing Help Your Health?

  • It is a great activity for those with cardiovascular disease as it helps increase lung capacity
  • Dance aids in boosting memory and preventing dementia as you grow older
  • It improves flexibility and helps in maintaining body balance and coordination
  • Dancing solo, with a partner or in a group is said to reduce stress. Symptoms of depression are much lower with people who sway to the rhythm
  • It is a popular way to stay fit and active. Most fitness clubs have already included dance in their fitness regime
  • It also improves one’s confidence and self-esteem

Although dance can be performed by anyone, keep a few things in mind:

  • Consult your Doctor if you have any medical conditions or obesity
  • Warm up and stretch before dancing
  • If you are a beginner, don’t push yourself too hard
  • Keep yourself well hydrated
  • Rest in between sessions

Whether you’re a busy person, multi-tasking or a senior citizen, age is just a number when you dance to the music you like! If you want to start dancing for health, tune in to some of our coaches on GOQii Pro and find a good mix of Zumba, Strong by Zumba, Aerobics and Belly Dancing! Download the GOQii app to get started.

Do you know of any other dance form that provides a multitude of health benefits? Share them with us in the comments below!

#BeTheForce

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Burn Belly Fat With Proper Nutrition

nutrition to burn belly fatBelly fat! A large section of people in this world are obsessed with their body and more so belly fat. They might be pushing themselves with exercise or following a particular diet plan but are still unable to rid themselves of it. The reasons behind not being able to burn belly fat may be excessive use of sugar and fats. This in turn results in weight gain through development of fats around different parts of the body.

Among all body parts, belly is the most affected area. This is because of the fats. The belly grows quickly and leads to increased health problems. Studies have shown that the human body reacts to increased levels of sugar. Generally, 15 grams of sugar is recommended and not more than that. The question is, can a change in diet impact the belly and other body fats? Let’s explore!

6 Nutritional Tips To Help You Burn Belly Fat

  1. Reduce Sugar Intake: Reduction in our daily sugar intake should be at a recommended level of 15 grams. This is one of the most effective steps in reducing belly fat through nutrition. Excess of sugar intake is one of the biggest reasons for obesity and diabetes in the U.S.
  2. Avoid Processed Food: Consumption of processed food items is one of the sources of excessive sugar and fat intake. Try to prepare your food with your hands if you are aware of the ingredients which will be used. Carefully read ingredients used in processed food before you consume them.
  3. Reduce Bad Carbohydrates: Reduction of carbohydrates is another step to reduce belly fat without exercise. Particularly, avoid consuming fizzy drinks. This is one of the sources of high bad carbohydrates.
  4. Increase Intake of Fiber: Increased intake of fiber will constraint your need for carbohydrates. Having more of veggies and fruits will help you with good carbs and avoid the intake of bad carbs.
  5. Eat Raw Vegetables: Eating half cooked or raw vegetables helps you reduce your belly fat. Vegetables are the best solution to fiber requirement. During the day take healthy carbohydrates and at night eat a good meal consisting of proteins/fiber and less carbs.
  6. Know What to Eat: It is essential that you are aware of what you eat. For example, you can do some research about food items that have rich sources of fibre and healthy carbohydrates. You can then add them to your diet.

We hope this article on how to burn belly fat helps you! Remember that it will only work if you are disciplined and follow the routine religiously. Otherwise, no matter how hard you try, there won’t be any significant change for the better. For more on fat and weight loss, check out Healthy Reads or ask a GOQii Coach directly by subscribing for Personalised Health Coaching here.

#BeTheForce

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A Quick 6 Minute Workout You Can Do Anywhere

fitness

With the gloomy weather and continuous downpour, it can get difficult to venture out to get some of that essential exercise. But don’t let the heavy rainfall keep you from working out. Get fit at home with this quick 6 minute workout! It is designed to help you reap all the benefits of a workout using only your body weight, a chair and a wall. You won’t need any special equipment and can perform this routine anywhere! We’d say it’s perfect for a rainy day!

The Quick 6 Minute Workout

  1. Jumping Jacks: This classic cardio move is a great way to warm up. It improves strength and endurance, increases metabolic rate, burns calories and is great for your heart and lungs as well!
  2. Wall Sit: Wall Sits are great in working out the two groups of muscles in your thighs. Repetitions of Wall Sits would naturally give you thighs that can withstand prolonged strenuous activities.
  3. Push-Ups: work many muscle groups at the same time, giving your body a full workout! You can work the quads, hamstrings, calves, chest, shoulders and arms all at the same time with a few push-ups. It stimulates metabolism and blood circulation, allowing you to burn more calories throughout the rest of your workout.
  4. Abdominal Crunch: Crunches work on the Rectus Abdominis Muscles. It is a core working exercise and burns less calories comparatively but, they move in a controlled manner, flexing and releasing the core muscles, thus helping you build abs.
  5. Step Up Onto Chair: This exercise is great for targeting your quad and Gluteus Maximus Muscles, giving you strong, powerful legs.
  6. Squats: are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. Squats engage the core muscles of the body. The result is a tighter, flatter abdomen and a stronger lower back.
  7. Triceps Dips On Chair: It is a triceps-strengthening and a most effective body-weight exercise. Dips target your triceps – the muscles on the back of your upper arm.
  8. Planks: help in strengthening the midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen the inner core muscles that support your joints. It helps in reducing belly fat and back pain. At a time, it works on all your core muscles.
  9. High Knees Running: This is a nice warm-up. High Knees Running on Spot is good practice for runners and athletes to improve running form and develop lower body muscles. It also enhances your strength, speed, balance and flexibility. What’s more? It provides you more energy, burns calories, builds muscles and enhances blood circulation.
  10. Lunges: are easy-to-learn, safe and an incredibly effective exercise. Lunges target the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them an important exercise for toning the lower body.
  11. Push-Up & Rotation: This exercise is great for building shoulder stabilization and strengthening your entire core. Don’t let your hips drop when you go into side rotation. Try to keep everything in a straight diagonal line throughout.
  12. Side Plank: works your entire core but particularly targets an often weak muscle called the Quadratus Lumborum. It helps to reduce risk for lower back pains, improves your balance and structure.

Perform the above exercises in rapid succession with 20 seconds for each exercise followed by 10 seconds of rest in between. Don’t forget to stretch before you begin!

These 6 minutes that you will give to your body and your health are equal to 0.5% of your day! So go out there and get fit the HIIT way! Don’t forget to leave your thoughts in the comments below.

Find more exciting, quick workouts and fitness related articles here. You can also tune in to our live, interactive classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! Book a class now from the GOQii App.

#BeTheForce 

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