GOQii

Blog

By 11 Comments

Planks: The Quick and Easy Way to Stay Fit!

Benefits of Planks

With everyone’s busy schedule, even squeezing in a 15 minute workout seems like a stretch. Quite honestly, we all want to be fit, lose weight, gain muscle, reduce belly fat or increase stamina and so on, but very rarely find the time to do it. In such a scenario, it is necessary to think about which workouts consume less time but are more effective. There are many exercises that you can perform at any time, anywhere and with no equipment. One such workout is Planks.

Planks strengthen your mid-section, upper-body and lower-body muscles along with the front of your body. It also strengthens the inner core muscles that support your joints. At a time, it works on all your core muscles. It can also help you improve posture, balance and overall fitness.

How To Hold A Plank

  • Lie face down with forearms on the floor and hands clasped
  • Extend your legs behind the body and rise up on the toes
  • Keeping your back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can)

Plank Variations and How to Perform Them

There are different variations for the plank which are a little difficult to perform. Let’s explore them!

  1. Side Plank: Roll to the side and come up on one foot and elbow. Make sure your hips are lifted and the core is engaged. Hang tight for 30-60 seconds (or as long as you can)
  2. Reverse Plank: Start by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your elbows rather than your hands on the floor, for a less dramatic lift. Keep your body in a straight diagonal line from your shoulders to heels. Ensure that your hips are in line
  3. Dynamic Prone Plank: Starting with a standard plank position, raise the hips as high as they can go and then lower them back down. Continue this movement for as long as possible. Make sure the Back stays straight and the hips don’t droop.
  4. Plank to Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then, move one arm at a time back into the plank position (forearms on the ground). Repeat alternating the arm that makes the first move
  5. Jumping Jack Planks: There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line) but keep your feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one)

Fun Fact: Just by holding a plank for 30 secs a day, you can make your core stronger. It also helps you lose fat!

One word of caution is being careful when performing planks. Overdoing it could lead to injury. This is important if you have back pain or an injury. If you’re trying it for the first time, get into it slowly and gradually till you can hold the plank for longer duration. The duration can be increased with  practice.

Points to Remember

  • Keep breathing while doing the Plank. In essence, don’t hold your breath
  • Ensure that your hips, head or shoulders do not drop
  • Don’t place your hands very close, it can create internal rotation and instability in your shoulder joint
  • Try to hold the Plank in a proper position for a short duration rather than holding it in a wrong position for a longer time

What do you think? Try out planks and its variations and let us know your thoughts in the comments below!

You can find more articles on fitness here. You can also join our certified experts for a live, interactive session on GOQii PRO. Book a class now from the GOQii App.

#BeTheForce

By 1 Comment

Consistency, Discipline & Dedication – Bharat Rao Shares 3 Secrets For Healthy Living!

Bharat Rao

Living a healthy life is all about maintaining balance. This includes exercise, nutrition, sleep and maintaining good mental & emotional health as well. If you’ve been hitting the gym or doing your daily walks or even eating the food you are supposed to without achieving results, there might be something that is amiss. That’s where having a coach who can guide and motivate you, really helps! To let you know how, here’s the journey of our Player Bharat Rao who went from being healthy to healthier, with help from his GOQii Coach.  

Life Before GOQii 

Bharat Rao works as a Senior Technical Lead in an IT Company. His work requires him to travel frequently. Till June 2019, his weight was 85kg but after a year, it shot up to 103kg. He did keep himself active despite his daily routine by playing badminton with a friend who eventually introduced him to GOQii. 

Making The Shift 

GOQii’s concept of Karma, personalized coaching and a tracker to monitor his step counts along with an integrated app really intrigued Bharat Rao. He decided that investing his time in GOQii would be worth his while. 

After they got on call, his GOQii Coach included changes such as correcting his food habits, introducing more fruits and vegetables while reducing junk food, tea and coffee in take as well as putting a stop to late dinners. His workout included basic cardio and strength training at home. He was asked to avoid using his cellphone late at night in hopes to correct his sleep pattern. 

Within the first month itself, Bharat Rao felt healthy! He was able to cope with the changes thanks to him being active before and was able to follow through with discipline. It got a bit challenging to incorporate these changes with his frequent traveling, but his GOQii Coach was able to help him adjust his schedule that included walking 6-7k steps a day, drinking cinnamon honey water in the morning before he began his journey. They were able to adjust eating habits too thanks to portion control. If regular walking didn’t cut it for him, he switched to GOQii Play in the mornings. 

Staying Fit During Lockdown 

With the outbreak of COVID-19 and the subsequent lockdown in 2020, he was quite worried about how he would keep up his routine. With some advice from his GOQii Coach, he began walking more indoors, meditating for 15 mins in the morning and 45 mins at night. He also began practicing yoga. He says, “Meditating in the morning and evening has actually helped me think positively, keeping all the negativity around the coronavirus and the economic situation at bay. I feel more grounded and peaceful even while sitting at home.” 

At the end of 2020, his weight reduced to 85kg and he felt he was much healthier than before. He says that this journey was all about him repeating a routine over and over again, not giving up, staying disciplined and having good people push him further in a healthy way! He says that the 3 secrets to his transformation were consistency, discipline and dedication! 

What Does Bharat Rao Think About GOQii? 

Bharat Rao says that his coaches have constantly motivated him to be disciplined and consistent, sharing inputs from time to time about what he should eat, what exercises he should do and what he shouldn’t do. Most importantly, they have structured his routine for the days he travels. He is thankful to GOQii for helping him achieve his goal. 

His Coach, Sudrita Roy Choudhury says, “Bharat was very committed to his health goal when he came on board. He was always very sincere from the beginning and never missed his updates. Along with walking, we have also included yoga and core exercises to his routine.

We have always discussed portion size which he has maintained and has got visible results! Deep breathing helped him reduce stress – one of the important parameters to maintain a healthy lifestyle. I am convinced he will reach his goal soon. He is very active and promptly maintains two way communication via chats and calls which motivates me as well.” 

Did this story inspire you? If you want to make a positive lifestyle change like Bharat Rao, subscribe to GOQii’s Personalised Health Coaching.

You can also find more inspiring Health Stories here.

#BeTheForce 

By 11 Comments

How To Break a Weight Loss Plateau

weight loss plateau

You have been working hard on your weight loss journey by following a healthy, low-calorie diet and improving your exercise habits. Your reward has been watching your weight go down on the weighing scale. Now, at some point, your weight stops decreasing! The weighing scale doesn’t tip in your favor anymore and you’re left frustrated! Don’t worry. You’ve just hit a weight loss plateau.

It’s pretty common and nothing to get discouraged about. It is normal for weight loss to slow down and even stall. But, by understanding what causes a weight loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

Here are some ways you can overcome a weight loss plateau to stay on track and keep going!

How Can You Overcome a Weight Loss Plateau?

When you reach a plateau, you may have lost all of the weight you can on your current diet and exercise plan. Ask yourself if you’re satisfied with your current weight or if you want to lose more. In which case, you’ll need to adjust your weight loss program.

If you’re committed to lose more weight, try these tips for getting past the plateau:

1. Drop Your Calorie Intake

To cut down fat, a calorie deficit diet is needed. Consume fewer calories than you burn per day. Maintain a food journal to track your calories. Then slowly reduce your calorie intake by 500 calories per day to boost fat loss. Fat percentage can be measured either by using callipers or with the BCA machine.

2. Rotate Your Workout Routine

Have you been addicted to the treadmill and cross training for the past 4 months? It’s time to switch! Once your muscles become familiar with the same old workout, it makes your regular routine less effective. To see a change in body fat, you have to get outside your fitness comfort zone. Introduce High Intensity Interval Training (HIIT) to burn body fat effectively. Try a total-body circuit. Instead of a basic sprint interval, you’ll work your entire body which will boost your metabolism. Also note that you need to progress slowly and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured.

3. Eat More Protein

Weight Loss Plateau - Eat more proteinProtein is essential to fat loss, as it maintains your muscle during a calorie deficit. It keeps you satiated, which prevents overeating and snacking on junk food. Also, it boosts your calorie burn throughout the day because takes more energy to digest as compared to carbs or fat. Eat at least one gram of protein per pound of bodyweight every day and get your protein from whole sources like nuts, eggs, lean meats, yogurts, and quality protein powders.

4. Eat More Healthy Fats

To lose more fat, eat more fat. This might seem absurd but healthy fats such as animal fats, real butter, coconut oil, nuts, and avocados actually make you leaner and more muscular—they keep you full & maintain your good testosterone levels. Eating healthy fats force you to lower your carbohydrate intake. Get at least 30 percent of your calories from good sources of fat and never consume artificial fats, which can cause health problems like heart disease.

5. Stay Hydrated

Hydration is important as your body often craves food even when you are mildly dehydrated. We are often confused whether we are thirsty or hungry because the symptoms of hunger and thirst are similar. Aim to drink 2-3L of water per day plus additional fluids lost during activity.

6. Try Intermittent Fasting

Intermittent fasting increases fat oxidation, which promotes more fat loss. Also, fasting along with exercise boosts the insulin sensitivity, helping your body send nutrients to muscle rather than fat. Fasting during a calorie-restricted diet can lead to weight loss.

7. Get Plenty of Sleep

Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage. Hence, have at least 7-8hrs of good quality sleep.

8. Eat Your Veggies

Breaking weight loss - Eat more veggiesVegetables are loaded with important nutrients and are low in calories and carbs. The fiber in your greens aids digestion and also provide your body the essential antioxidants it needs. Including them might help you break through the weight loss plateau.

9. Don’t Rely on a Weighing Scale

The numbers flashing on your weighing scale might be misleading because it does not reflect the loss of body fat. Instead, focus on how you feel, whether your old clothes fit you or if your measurements have changed.

10. Check for Medical Conditions

If you’re still stuck on the weight loss plateau despite all your efforts, then you might need to check for a medical condition. Check your thyroid levels, hormonal imbalance, PCOD, or for Vitamin deficiencies such as Vitamin D or B12. You will first need to correct a medical issue to lose more weight.

Stress also plays a part in weight loss as it raises the level of cortisol in the body which in turn increases weight. Most important of all, don’t get demotivated and work towards your goals. The weight loss plateau is a part of the journey and with the right direction, you can overcome it!

If this article helped you, let us know your thoughts in the comments below! You can also find more articles on weight loss here. If you want to overcome a weight loss plateau and need some advice or guidance, reach out to our experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

By 5 Comments

How You Can Use A Skipping Rope To Get Healthier!

skippingDo you remember skipping during childhood and competing with friends to find out who could skip the fastest? Those memories of my childhood always bring a smile to my face. I used to enjoy skipping a lot! There were several games we used to play with the skipping rope and it was one of the cheapest games that one could purchase. The best part about a skipping rope, even today, is that people of all ages can use it.

Benefits Of Using A Skipping Rope 

I did not realize the benefits of using a skipping rope till I became a coach. It is not just used for playing as we did during childhood but it’s a fantastic workout tool. If you don’t find the time to go to a gym or workout, you can try skipping for 15 minutes and that’ll be enough to burn off a decent amount of calories.

Apart from burning calories, it can help you improve your footwork, speed, coordination, stamina, agility and it also strengthens your leg, abdominal, back, chest, arm and shoulder muscles.

How To Jump Rope?

  • Beginners should jump twice between each rotation of the rope. The basic aim here is to get your abdominal and calf muscles into shape. While skipping, you have to be careful that your arms do not move. You should rotate the rope with the circular movements of your wrists.
  • You should not jump very high. Jump 1 to 2 inches off the floor, giving rope just enough space to slip under your feet – only the balls of feet should touch the floor.
  • Keep your elbows close to your sides as you rotate the rope. The movement comes from the wrists and forearms and not the shoulders.
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going.
  • To find a rope that fits, place one foot in the center of the rope and lift the handles – they shouldn’t go past your armpits.

How To Select A Skipping Rope?

Popular ropes include the speed rope, the digital rope and weighted rope. (Whatever you get, make sure the length is correct. The way to measure it is to stand in the middle of the rope, & the handles should come up to your waist, lower ribs – if it reaches your shoulders it’s too long.)

  • Speed Rope: It is lightweight and great for speed. Mostly used by elite athletes to develop footwork, coordination and conditioning. For example, boxers use a speed rope during their general strength and conditioning workouts.
  • The digital rope: A digital jump rope will count the number of jumps you have made. It will also keep track of the number of calories you burn during each jump rope training session. Some will also keep track of the length of the workout. For more features, you can check out the GOQii Smart Skip.
  • Weighted jump rope: It has weighted handles. The idea behind this rope is that the extra weight on the handles provides an extra workout for the upper body like wrist, forearm and triceps strength.
  • Leather Jump Rope: A good-quality leather jump rope is a great choice for serious workouts. These ropes either have plastic or wooden handles, and a strip of leather for the rope. Compared to the cloth jump rope, a leather jump rope turns much faster, providing a serious cardio workout. Professional boxers have used leather jump ropes for years when training.
  • Beaded Jump Rope: It consists of plastic beads strung on a thin piece of nylon cord. Like cloth ropes, beaded jump ropes are very economical. These ropes are fun for a while, but are not recommended for intense jump rope exercising.

To know the appropriate rope length as per your height, please check the following chart:

Your Height Jump Rope Length
Up to 4’6″ 6 foot
4’7″ to 5’6″ 7 foot
5’6″ to 6’ 8 foot
Over 6’ 10 foot

Kids Jump Rope: The jump ropes for children need to be shorter than adult ropes. It is the best to start with a beaded rope, because they don’t tangle as easily. Make sure that the rope is not too short, or it will lead to too many errors and the child may get discouraged.

Skipping Routine To Help You Knock Off Belly Fat 

  1. Warm up for 5 minutes by skipping at slow to medium speed
  2. Take rest for one minute
  3. Skip for 1 minute as fast as you can
  4. Take rest for 20 seconds
  5. Again skip for one minute as fast as you can
  6. Then again take a rest for 20 seconds, and repeat again for 10 minutes.

Reason behind of this type of skipping is that it enables you to improve your cardiovascular as well as muscular endurance and it will help you to burn more calories.

If you want to track your skipping rope workout, get the GOQii Smart Skip that comes with a high performance intelligent skip counter as well as 3 skipping modes:

  1. Free Mode: Skip freely for normal cardio workouts as per your level
  2. Time Trial Mode: Challenge yourself against the clock by setting a time based skip target.
  3. No. of Skips Mode: Set a minimum number of skips as a target for you to beat.

Apart from this, it can also help you track the calories burned, skipping speed, monitor heart rate, fat burn and more. You can get the GOQii Smart Skip, here.

We hope this article helps you. For more on fitness and workouts, check out Healthy Reads or consult a GOQii Coach by subscribing to Personalised Health Coaching here.

Get Active and #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 […]