kfit Health Nugget #4: Rejuvenate in your ‘downtime’


In today’s corporate world, people always seem to be busy and on the ‘go’; rushing through meetings, attending phone calls, ‘always’ in motion, ‘always’ doing something. And then there is ‘DOWNTIME”. There are sudden free moments when there is a client call getting delayed by 15 mins, extended travel time due to traffic jams and so many opportunities for a breather in between calls or meetings. Instead of reaching for WhatsApp to read the forwarded jokes or news sites – these downtimes can be wonderful opportunities to take charge of our stressful lives and lighten our mind, body and soul.

Unwind the Mind

  • Doing ‘nothing’ sometimes is the need of the hour. Decompress the mind and let the mind wander free; free of any thoughts.
  • Do not reach for some general updates on the net through smart phone or tab immediately, plan or rehearse for the rest of the day. Plan for a health makeover. Log into you #kfit#health app and updates the food logs to keep a regular track, practice simple office exercises, listen to soothing relaxation sounds and meditations videos. An easy task which actually would yield some magic in the mundane routine!
  • Make two lists – one would have all the things you have achieved in your life or in the last week. The other would have things still to be done in the future. Jotting down always declutters the mind and solutions are easier. It helps in eliminating the negative thoughts that cause cerebral congestion. Sense of so much coming to you at once; so much to process that cannot be dealt takes a toll on general well being too. Work efficiency gets affected in the long run.
  • Pick up a real book /magazine /newspaper instead of e-reading. Indulge in the pleasure of flipping through pages, holding a real book. Just see that it not work or study reading though. It has its own therapeutic benefits.
  • Having been thinking of your own start-up since long, but inertia or lack of time is making it push under the carpet always. Use your downtimes to create a map for this journey.
  • Reach Out: Call up family or friends whom who have not connected with recently. Bonding personally gives immense pleasure and satisfaction rather than machine smiley’s and posts.
  • Train and strengthen your mental capacity by solving some good puzzles, sudokos from the #kkfit menu. It is like oiling our wiring in the nervous system.
  • Slow Down: A downtime can as simple as slowing down and taking notice of every chew, every move and stop multi tasking every single time.
  • One of the best ways would to take an incredibly brief nap which enlivens the mind and makes you raring to go for the rest of the day. Refreshing the mind is time well spent.



  • Once you are in the downtime, it’s the ‘me time’ an excellent time to notice the now. Do simple breathing exercises; just calm down and relax. This will oxygenate your body and improve the blood circulation. They can be done without anyone visibly noticing you. Feel the difference in just a few deep and proper breaths itself.
  • ‘Power Of Now’ by Eckhart Tolle suggests simple observation techniques and being in the present moment always to lead a hassle free successful life. What better than to practice this art during the downtimes.
  • Another meditation technique is the ‘Vipaasana Way’. It suggests that one just observes each part of the body one by one peacefully. Starting from the each toe and then moving upwards to the head in a few minutes. Again this can be done when waiting for a client or a meeting to start.
  • Feeling Grateful: Think of a few people or things in your life that you are grateful for. Relive those happy memories guaranteeing a smile on the face.
  • A small visit to a nearby place of worship which is pending since an era will result in a calmer and happier self.



  • Repetitive Strain Injury (RSI) has become a very common phenomenon due to constantly using your fingers, wrists and forearms while working on the screen. This has harmful, injurious and sometimes permanent detrimental effects on these body parts. Utilize your downtimes to do stretching exercises while sitting on your desk. Similarly stretch the lower body parts like toes and feet.
  • Have an hour to spare!! Strap on your #kstep pedometer and take a walk down to the nearby park, art exhibition, fun place, a museum, a nearby book store. Enjoy to the fullest and draw renewed energy and health in return.
  • Posture correction while sitting or standing during your downtimes is equally essential to develop this habit. Slouching, back pain or general body discomforts are common ill effects of wrong posture.
  • An impromptu yoga session of simple asanas or short aerobic workout which can be done within a small space are excellent health steals when time limit is always an excuse. Watch these videos from the #kfit health menu.
  • Adding a small snack time, again a healthy habit to your downtime can work wonders on your waistline. Work this part out with your nutritionist or just remember the basic principle of small and frequent meals on a regular basis. Keep healthy dry snacks always ready in your bag.


Downtimes are to be enjoyed thoroughly in every possible way. Try keeping work related matters away during this period; especially checking mails. Successful people need to measure their time the way one measures ingredients for a cake. So ensure your downtimes are wonderful productive opportunities to reconnect and repair the situations in life that would make you feel good about yourself!

#kfit #SummerFit Series: Part-3 The Summer Healthy Food Guide


We are constantly hunting for soothing foods and drinks to get some relief from the heat. Think before you pick up something cold like sodas, sugary syrups or even cold water; are they right choices for your dear health? This is where we can go wrong as anything extremely low in temperature can constrict our blood vessels affecting the heat loss process from our body.

Time to recall what our Granny’s always say: eat fresh, seasonal produce and of course no foods at extreme temperatures. Consuming foods that are not in season may come with a risk of chemicals and preservatives used to keep the veggies and fruits fresh.

Summer season calls for a change in the diet and lighter meals, with more fluids. Let’s list out some easy and practical do’s and don’ts for our summer diet and feel fresh and healthy through the season.

  • Water still remains the best option to quench thirst.

Increase water intake regardless of your activity levels. Water keeps you hydrated, cool, and keeps “things” moving in the right direction. Use #kFit# app and track your water intake regularly to avoid dehydration.

  • Balance your body’s fluids and electrolytes:

Nature has blessed us with amazing health drinks in its truest forms. What can be more soothing than the humble coconut water or freshly squeezed out sugarcane juice. They naturally take care of the mineral requirement in the body

  • Do not drink chilled liquids.

They may make you cool temporarily but may lead to a slight constriction of the blood vessels in the skin and decrease heat loss. Water can be made tasty by adding such fragrant substances like ‘khas‘, ‘sandal’, ‘camphor’ or ‘rose’. Try infused waters as a tastier option.

  • Always go for light diet which can be easily digested by our body without much effort.
  • Avoid spicy, hot and extremely salty food as they are hard to digest. The body retains salt in the organic form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body.
  • Cut the intake of fried foods, like vadas, samosas, chips, bhajiasfarsans, etc. Fat has a thermal effect .
  • Avoid caffeinated or carbonated beverages, alcoholic beverages, and sugar loaded drinks. All these drinks contain preservatives, colors and sugars. They cause loss of fluids through urine. Many soft drinks contain diluted phosphoric acid, which damages the inner lining of the digestive tract and, therefore, affects its functions.
  • Reduce intake of heat generating vegetables and fruits, like, hot peppers, garlic, beetroot, spices.
  • Minimise the intake of dried fruits as they are difficult to digest.
  • Use sabza(desi chia seeds) in drinks – a super coolant for the body.
  • Go for sea food in place of red meat.

Though we have an array of foods around us, here’s the #kfit list of Summer Super Foods:

Curd/ Yogurt

A delicious and healthy alternative to ice-cream as they are packed with nutrients, vitamins and calcium which help to soothe ulcers, allergies and heat boils during the season. It increases friendly bacteria in the gut and improves digestion and boosts immunity. Have it your way in form of smoothies, buttermilk or refreshing lassi.

Coconut water

An inexpensive way to good health. It is laden with simple sugars, electrolytes and essential minerals. Drink it for its cancer fighting and anti-ageing properties as well. Remember to scoop out the tender coconut and eat it before you discard its shell. It contains vitamins, minerals and precious potassium.

Summer’s coolest, juiciest and healthiest foods – Melons

Eat the water in watermelons..its 92 % fruit , yet has a super satiety value. It can help protect skin from oxidative stress that contributes to the aging process, clear up acne and brighten a dull complexion Avoid buying cut fruits available in supermarkets or roadside vendors.

Sunscreen in a glass – Tomatoes

Tomatoes in any form; juices, salads, salsa  could give you extra protection as they lycopene—the carotenoid that makes tomatoes red and  which can help protect all of that exposed skin from UV rays during summer months.
Stay cool as a Cucumber

Along with 96% water content , the fiber in them can help keep constipation at bay. They contain vitamin C and silica which are known for tissue growth and skin cleansing properties. Consume cucumbers with the skin as their outer skin is rich in potassium, magnesium and fiber.
Layers of Cooling: Onions

Undoubtedly, it is the best food to prevent sunstrokes. The red onions, in particular, are very rich in quercetin, which is a natural anti-allergen. Add it to your curries, dips, raitas, salads  to help you  stay cool.

Excellent snack to nibble on during your office breaks. A good source of pantothenic acid, which provides vitamin B to lower stress levels, corn in any form whether it is roasted or boiled is a healthy snack as it lowers cholesterol levels .The two antioxidants—lutein and zeaxanthin—in corn may act like natural sunglasses.

Relish the taste with a dash of salt and a touch of butter.


Yummylicious Mango:

Have them for their anti oxidants and vitamin A content. Raw mango is extremely beneficial to prevent sunstroke and weakness. Raw mango juice also known as aam panna can help balance electrolytes in the body. Unripe mangoes can be steamed, pealed and mixed with cumin seeds and salt to make an effective remedy for heat strokes and exhaustion in summers. Add jaggery to cut down the sourness of the mangoes.
Drinks to beat the heat:

 Bring on the masala chaas (spiced buttermilk), aam panna, cold pressed fruit and vegetable juices, mint lemonade, barley water, kokum sherbet, raagi malt or kanji, sattu ka paani.

Staying well hydrated will keep your memory sharp, mood stable and increase work efficiency. They all help as a liver cleanser, boosting the metabolism and improved digestion and immunity apart from rehydrating your system.
Do you feel you are suffering from heat stroke?

In spite of all precautions you take, it is possible that you might be impacted by the extreme heat. Here are some quick tips to get you back up:

  • Drink plenty of water and stay away from the sun.
  • Consume water containing electrolyte, juices and glucose to maintain electrolyte balance.
  • Plenty of fruits & vegetables, protein intake like legumes, beans, tofu, low fat milk & milk products is also important.
  • Peppermint oil mixed with water or rubbing onion juice on palms and soles are age old remedies for heatstroke.


And finally, we wrap up this section with a sample summer diet that can be you cal follow to stay cool all day long:

Breakfast: Eat fresh fruits with milk/yogurt and a light no-sugar cereal to keep light and active. They are natural sources of energy.

 Mid-morning: A revitalizing glass of buttermilk/ coconut water.

 Lunch: A bowl of salad with roti/rice and sabji/dals/eggs.

 Evening: A fresh fruit smoothie with chia seeds. They are filling, nourishing and very cooling.

Dinner:  A light dinner like stir fried veggies/ cold soups + steamed fish/ paneer/ tofu or a raita.

Stick to nature’s provisions of vast healthy foods and you can experience the bloom of our health and vitality this summer

Download free e-book  #kfit#SummerFit Guide and get a complete insight on Summer Health Hazards, Summer Workouts and Healthy Summer Foods . http://bit.ly/1WlgaBB

10 Ways to Truly Appreciate Your Employees


The first Friday of March is Employee Appreciation Day!

Great! But I have always wondered why we need to have ‘Day’s’ to do what you should be anyway be doing every single day of the year? And how is it supposed to work if you are a crabby boss all year round and host a team lunch on this one day?

Well frankly it won’t. But don’t despair: all is not lost!  Continue reading

The Category Quiz Contest


BannerCategoryQuizThe Category Quiz

Take the Challenge and test your Knowledge!

1. Select any one Category for the Quiz.
2. Read at least 2 books from the selected category before 31st Jan, 2016 to get a link to participate in the quiz on 1st Feb, 2016.
3. Users with all correct answers get to participate in the lucky draw.
4. One lucky winner per category gets Rs. 2000 flipkart vouchers.

Click below to select your Category:













The one BIG idea for Employee Engagement in 2016!

Looking for one transformational idea for Employee Engagement in 2016? kfit: the Employee Health and Wellness platform from Kwench might be just what you are looking for!

I have always dreaded the last week of December. Christmas and New Year get-together and cake eating binges aside, there is always the dreaded mental review of another year gone by.

Ever since I landed up on the wrong side of 30, “Loose Weight” and “Exercise Regularly” have been on top or near top of my New Year Resolutions list and are always the items with a red cross against them in my year-end review. And somewhere along the year I would have inevitably invested in exercise gear that cost way more than I could afford, gym memberships that cost even more than the above mentioned exercise gear, and last year even a high-end water-proof watch – you know, for when I do the 25 laps in the pool. Several consecutive years of this pattern, and tens of thousands of Rupees later – I was fed up.

So I did what was seemed most obvious thing to do – I headed to the café and discussed my problem with others! (With a large latte and a chocolate donut on the side). Now what is interesting is that the story seemed to be pretty common across people I talked to. With all the stresses of just barely balancing daily work and family life, exercise and diet more often than not takes a back seat. Even drinking adequate amounts of water can be a challenge and the sugar in all the cups of coffee reflects pretty quickly on the waistline – if not worse! My colleagues at Kwench pretty much confirmed the challenges and so did a lot of our friends, family and even clients to whom we posed the question.

There is no doubt about it. The more we asked around the more it seemed that India Inc. has a serious health problem. We dug around for some data and this is what we found.





Well that’s just one part of the problem. You see from an organizational perspective, there is a lot at stake when the wellbeing of its workforce is not quite up to the mark. Loss of productivity due to more sick days, absenteeism and worse presenteeism.

If there is so much at stake for both the employee and the employer, why don’t Workplace Wellness programs work? Research on enterprise wellness programs by Guidespark reveals the top reasons why these programs don’t achieve the required results. While ~70% of employees feel that wellness is important, less than 10% actually take full advantage of such programs. Employees don’t participate or the end results are not as expected because they are too busy with work, the programs don’t suit their lifestyle or that they are not fully aware of what is on offer. Almost half of them felt that their biggest wellness challenge was insufficient activity followed by stress and poor nutrition.

Clearly any wellness initiative that hopes to succeed in the workplace must have a solution to all if not most of these issues.

One of the really cool things of working at Kwench is that problems are not left unattended for too long. Anything that touches on Employee Engagement obviously piques our interest. And if we think we can use technology to fix that problem them it excites us to no end.

We took the problem, pondered over it, did our homework, drew the sketches, put the engineers and designers into one big room to do their magic and created kfit – a comprehensive employee health and wellness platform that leverages the magic of social, gamification and mobility to help companies raise the health quotient of their workforce. kfit uses micro interventions coupled with technology to bring about positive and long lasting behavioral change.

Excited? We sure hope so, because we are very excited about the possibilities this platform holds in transforming the health and wellness landscape of Corporate India.

If you are looking for one BIG idea for your Employee Engagement program for 2016, then look no further.

If you want us to get in touch and explain more about how kfit can help transform your company’s wellness, please send us an enquiry.

If you want to know more, here is a quick guide to why this is the one BIG Idea, that you can download and it is titled (Surprise, Surprise): The One BIG Idea for Employee Engagement in 2016!



Oh and I am glad to say this year I won’t be putting a cross against “Loose Weight” and “Exercise Regularly” on my resolution list from Jan ’15.

2016 promises to be a whole new year – in more ways than one! Join us in changing the world – one step at a time!

PS: Reminder – Get in touch with us and we will be glad to talk about Employee Engagement Ideas for 2016!