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July 6, 2023 By GOQii Leave a Comment

व्यायाम को एक आदत बनाने में आपकी मदद करने के लिए 6 ट्रिक्स

अमूमन जब आप आपने बॉडी शेप में आने के लिए एक नया वर्कआउट रूटीन सेट करते है, तो आपके इरादे अक्सर आपके एक्शन से मेल नहीं खाते। आपको एहसास होने लगता है कि कुछ हासिल करने का इरादा रखने और उस इरादे को पूरा करने के लिए वास्तव में काम करने के बीच एक बड़ा अंतर है। इसके बारे में खुद को परेशान नहीं करने की जरूरत है। हमेशा कोई न कोई रास्ता होता है जो इस अंतर को कम कर सकता है। आइए कुछ तरकीबों पर गौर करें जो वर्कआउट को आपकी आदत बनाने में आपकी मदद कर सकते हैं!

एक्सरसाइज को आदत कैसे बनाएं

एक लक्ष्य निर्धारित करें और खुद को उसका एक रिमाइंडर भेजें: मैं कसरत करना चाहता था क्योंकि मैं हमेशा एक सैनिक की तरह फिट रहना चाहता था – यही मेरा लक्ष्य था। मैंने अपने फोन पर सुबह 5 बजे के लिए “एक सैनिक की तरह फिट रहें” के लिए एक रिमाइंडर सेट किया। यह मेरी सुबह के अलार्म के रूप में भी काम करता था। एक ऐसा लक्ष्य निर्धारित करें जहां आप हर रोज खुद को याद दिलाएं और आप जब तक अपना वर्कआउट पूरा ना कर लें आपको नींद नहीं आनी चाहिए।
दोस्त को चुनौती दें: जिस दिन आप वर्कआउट शुरू करने का प्लान बनाते हैं, उसी दिन अपने दोस्त को चुनौती देदें। मैंने अपने दोस्त को मैसेज किया, “अरे, अगले 30 दिनों में, मैं अपना स्टैमिना 6/10 से बढ़ाकर 10/10 करने जा रहा हूं’। यकीन मानिए, आपका दोस्त आपको यह कभी नहीं भूलने देगा कि आपको रोजाना व्यायाम करने की जरूरत है।
21/90 नियम का प्रयोग करें: यह नियम कहता है कि किसी आदत को बनने में 21 दिन लगते हैं। एक लाइफस्टाइल बनाने में 90 दिन लगते हैं। इस नियम के अनुसार आप 21 दिनों तक एक भी दिन स्किप नहीं कर सकते। इन 3 हफ्तों में एक्सरसाइज आपकी आदत बन जाएगी। और एक बार जब आप इसे करने में सक्षम हो जाते हैं, आप इसे अगले 90 दिनों तक करना जारी रखेंगे।
1 रेस्ट डे के साथ खुद को रिवार्ड करें: 1 दिन अपने “रेस्ट डे” के रूप में रखें। यह आपकी मांसपेशियों की रिकवरी के लिए भी महत्वपूर्ण है।
इसे आनंददायक बनाएं: ऐसे में आपका पसंदीदा म्यूजिक एक जादू का काम करेगा। बिना बोर हुए आप अपनने वर्कआउट से प्यार करने लगेंगे। यह वास्तव में कुछ ऐसा है जो मैं करता हूं और इसका भरपूर आनंद लेता हूं।
बेबी स्टेप्स लें: आखिरी लेकिन सबसे काम की ट्रिक – जब मैंने वर्कआउट शुरू किया, तो मै पूरे “जोश” में था। मैं सेट्स और रेप्स की गिनती करना भूल गया और बहुत सारी एनर्जी के साथ वर्कआउट किया। मुझे हमेशा से लगता था कि जितना ज्यादा वर्कआउट करूंगा, उतनी ही जल्दी मुझे परिणाम मिलेंगे। लेकिन हुआ ठीक इसका उलटा। दूसरे दिन के वर्कआउट के लिए मेरे पास कोई एनर्जी नहीं बची थी। तो, यह मेरे लिए एक सबक के रूप में था – शुरुआत में बहुत ज्यादा करने से बर्नआउट होता है; जो आपकी वर्कआउट कि आदत के छोड़ने का कारण बन सकता है। तो, शुरुआत में 15-30 मिनट के लिए हल्की तीव्रता वाले व्यायाम से शुरुआत करें। हमारा एकमात्र उद्देश्य नियमित होना है – यानी कि हम बिना किसी दिन नागा किये रोज़ाना वर्कआउट करते रहे। “एक समय में एक कसरत। एक बार में एक दिन। एक समय में एक भोजन” – चालेन जॉनसन।

अब जब आप इन आसान ट्रिक्स के बारे में जान गए हैं, आइए वर्कऑउट्स को एक आदत बनाने का लक्ष्य रखें! अच्छी सेहत की चमक का आनंद लेने के लिए अपनी व्यायाम का आनंद लीजिए।

यदि इस लेख ने आपकी मदद की है, अपने विचार हमें नीचे कमेंट्स में बताएं। आप यहां मोटिवेशन और फिटनेस पर और लेख पढ़ सकते हैं। यदि आप लगातार बने रहना चाहते हैं या काम करना शुरू करना चाहते हैं, GOQii PRO पर लाइव, इंटरैक्टिव, मज़ेदार सेशन के माध्यम से एक विशेषज्ञ से सही मार्गदर्शन प्राप्त करें। GOQii ऐप के माध्यम से अभी क्लास बुक करें।

July 5, 2023 By Neha Sharma Leave a Comment

Healthy Heart Diet: 8 Steps to Prevent Heart Disease

The heart plays a very vital role in the well-being of an individual. It supplies oxygenated blood to all organs of the body and also carries nutrients, fuel, hormones, and other components.

Its tremendous work pressure is never-ending but meritorious. But sometimes, just because of negligence and ignorance, we cannot pay attention to the well-being of our hearts. Lack of proper diet, eating fried foods, inactive lifestyle, smoking, and infection give rise to malfunctioning of the heart.

How Can You Prevent Heart Disease?

Changes in lifestyle and modification of diet are the key factors in improving the functioning of the heart and its long life. By following these 8 simple steps, you can have a healthy heart to lead a healthy life!

1. Include more Fruits, Vegetables and Whole grains

Fruits & vegetables are rich in vitamins & minerals and low in calories. They also keep a check on cholesterol levels as they are very rich in dietary fiber. A diet rich in dietary fiber maintains weight as well as the gut. You need to select whole grains over refined grains as whole grains are rich in complex carbohydrates and control blood pressure and are good for the heart. Include quinoa, broken wheat, barley, oats, and whole wheat flour.

2. Keep a Check on Foods Containing Sodium

Sodium plays an important role in elevating blood pressure, increasing the risk of heart disease. Limiting salt intake is very important as in every meal, sodium is introduced and the total count increases unknowingly.

Canned food, pickles, chutneys, sauces, soups, and market mixtures are all loaded with salt and increase the total intake of salt. It’s always advised to keep an eye on evening snacks too, which are generally filled with biscuits, cookies, and mixtures.

Salads and fruits should be taken without salt and as these are rich in potassium – which can help to keep sodium on the lower front. The habit of table salt should be discouraged.

3. Choose Healthy Fats

Healthy fats should be an integral part of a heart-healthy diet. One should limit fat intake to 2-3 tsp per day including visible and non-visible fats. Butter, mayonnaise, and cheese can be replaced with homemade healthy spreads.

Poly and mono-unsaturated fats are good choices over saturated fats but all should be taken in limited amounts as all fats are high in calories. Nuts, seeds, and olive oil are good choices.

4. Make Portion Control a Habit

Quality and quantity both are important while having meals. Portion control is very important as it maintains and controls calories and weight. Utensils are selected for portion control and all food groups should be included to make it a balanced diet.

5. Never Skip Breakfast

Skipping breakfast and having unhealthy foods for breakfast is not at all good. As breakfast is the first meal of the day, it should be healthy and should contain a combination of proteins & complex carbohydrates. Skipping breakfast lowers the metabolism and makes the next meal heavier. A healthy breakfast makes a healthy heart and mind too.

6. Choose Low-Fat Sources of Protein

Try to incorporate protein in every meal as it maintains weight and as the body is made up of protein, the requirement of protein is more. Pulses, seeds, and nuts are good low-fat sources of protein and should be included in daily routines.

Toned milk & milk products are preferred over whole-fat milk to keep a check on cholesterol levels. Lean meat, poultry, fish & eggs are also some of the best sources of protein that can be taken.

7. Menu Planning Should Be Done Prior & Keep One Day for a Treat

A menu can be made so that all options are at your doorstep and you don’t need to think daily about what to have in meals. Include all veggies, fruits, pulses, grains, nuts, seeds, milk & milk products.

Any one day, you can add a little cheat meal so that overindulgence will not happen and your taste buds will get satisfied as a little fun is important as well.

8. Set a 30 min Physical Activity Goal

To maintain proper functioning of the heart, one should do daily 30 min of physical activity that could be anything including brisk walking, yoga, cardio, or strength training. Walking is an overall exercise that improves blood supply, improves lung capacity and is also good for the gut. Take out 30 min of time for walking either in the evening or morning.

The above points, if kept in accordance with daily routine, will make the heart stronger and happier for a long period of time. If your heart is happy, you are happy!

If this article helped you, let us know in the comments below! Find more tips on living a healthy life here. If you want to make these habits a part of your daily life and need help, reach out to a GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce

July 2, 2023 By Bharti Gupta 1 Comment

Healthy Eating: Sabudana Soup

Sabudana Soup is an energy rich, wholesome soup that is packed with several health benefits. It is quite famous in tropical regions and many parts of India consume it during festivals. If you’ve been looking for a nice soup to warm you up during monsoon, this is it! So without further ado, let’s go over this delicious recipe!

What You Will Need

Sabudana – 1 cup
Oil – 2 spoons
Green Chilli – 1 (chopped)
Coriander Leaves – 1 spoon (chopped)
Tomato Puree – 1
Cumin Seeds – 1 tsp
Onion – 1 (chopped)
Water – 3 cups
Maggi Masala – 1 tsp
Turmeric Powder – 1 tsp
Salt to taste

How To Prepare

Soak the Sabudana for an hour
In a pan, heat the oil and add the cumin seeds
Then, add the chopped onions, tomato, green chilli
Saute well and add turmeric along with the coriander leaves
Add water and salt (as per taste) and then add the Maggi masala
Cook for 3-4 mins and your Sabudana Soup is ready!

Highlights Of The Sabudana Soup

Is excellent for morning breakfast or as an evening snack as it provides energy
It improves digestion, increases metabolism and is good for gut health
It can aid in maintaining good blood flow and reduces blood pressure
Great for bone health!
It is high in carbs, yet low in fat – a healthier choice for weight gain!
The antioxidants it provides is good for the skin

We hope you enjoy this healthy Sabudana Soup recipe. Do try it out and let us know your thoughts in the comments below.

Find more Healthy Recipes here or you can ask a GOQii Coach directly by subscribing to Personalised Health Coaching here.

Eat Healthy and #BeTheForce

June 30, 2023 By Palak Mittal 11 Comments

How To Break a 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

Protein 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

Vegetables 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.