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6 Tips and Tricks to Help You Stay Motivated

stay motivatedMotivation is a tricky thing. One moment it’s with you, and the next, it vanishes. The enthusiasm you began with slowly fades, and before you know it, your drive to work towards your goal has dwindled. We’ve all been there.

Whether it’s your health, work, or personal goals—staying motivated isn’t just about initial excitement. It’s about creating the conditions for consistency and success. Motivation—be it driven by a desire for better health, more energy, or a sense of achievement—needs a bit more than just enthusiasm.

Factors Which Help One Stay Motivated

While discipline is a key factor, there are many other tips and tricks that can help you stay on track with your goals. Let’s look at them in detail.

1. Set Defined and Realistic Goals
Setting goals that are too ambitious or misaligned with your lifestyle can set you up for failure. Instead, focus on goals that are meaningful to you—not ones based on someone else’s expectations.

Start small and achievable. For example:

  • “I’ll walk for 30 minutes, three days a week”
  • “I’ll begin with 5,000 steps a day”

Jumping to 10,000 steps a day may be overwhelming, while aiming for 1,000 won’t offer much benefit. Keep it challenging, but doable.

2. Break Goals into Smaller Tasks
The mind is often the first barrier. You might find yourself saying, “I just don’t have time.” But big goals are simply small tasks stacked together.

If 30 minutes of exercise seems like too much, break it down:

  • Three 10-minute movement sessions spread through the day
  • A mix of morning walking and stair exercises at work

Little changes go a long way.

3. Make It Fun and Avoid Distractions
Switch up your walking routes. Try new exercises. Add variety to keep things engaging.

And most importantly—avoid comparison. What works for someone else might not work for your body. Stick to the plan tailored for you—especially if you’re working with a health coach.

Involve family, especially kids. Their energy is contagious! You could also go live on social media—it adds positive pressure and builds accountability.

4. Reward Yourself
Celebrate your wins—big or small. Rewards don’t need to be extravagant. A kind message to yourself, a new skipping rope, or even a quiet moment of reflection can be powerful motivators.

Plan these rewards ahead of time—they’ll give you something to look forward to, and they’ll make the journey more enjoyable.

5. Visualise Your Success
Take a moment to picture where you want to be in six months. What does your healthier, stronger self look like?

  • Set that image as your phone wallpaper
  • Stick up a photo of your past self when you felt your best
  • Surround yourself with quotes, music, or visuals that uplift and remind you why you started

Mental imagery is a powerful tool.

6. Know Your Shortcomings—and Challenge Them
Identify your personal roadblocks. Is it snacking? Weekends? Lack of planning?

Then, plan around them:

  • Keep healthy snacks at home
  • Prep your meals in advance to avoid ordering out
  • Choose social settings with healthy options
  • Embrace the sweet pain of new workouts—your body is getting stronger!

New routines take time, and muscle soreness is normal. The trick is to keep going, not give up.

Motivation is easier to build when you mix in a bit of fun and laughter. Whether you’re working out alone or with company, the key is to enjoy the process. Consistency is important, but without joy, the journey can feel like a chore.

So smile more, celebrate your effort—not just the results—and take pride in every step forward.

Even the smallest progress is still progress. Keep showing up. Keep moving. Keep going.

#BeTheForce 

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Strengthening Exercises You Need to Include in Your Routine

strengthening exercisesStrengthening exercises, as the name suggests, often bring to mind big muscles and heavy weights, but that’s far from the complete picture. Strengthening exercises have different aspects depending on the goal, and they are beneficial for people of all fitness levels.

These exercises involve complex movements that work on major muscle groups as well as secondary muscles. Any activity that makes the muscles work harder than usual improves muscle strength, maintains bone density, and enhances overall endurance. In addition, they also improve balance, reduce joint pain, and support weight management.

Contrary to popular belief, you don’t need expensive equipment or a gym membership to incorporate strength training into your routine. A strong body allows you to perform daily activities efficiently and minimises the risk of injuries. Let’s explore some simple yet effective exercises you can do anywhere!

Few Exercises You Can Practice

If you haven’t had time for the gym or a structured workout today, try these simple yet effective strengthening exercises:

  1. Squats – A great way to improve quadriceps, hamstrings, glutes, abdominals, and calves.
  2. Lunges & Reverse Lunges – Work primarily on quadriceps, gluteus maximus, knee joints, and core muscles.
  3. Push-ups – Target chest muscles, shoulders (deltoids), triceps, and abdominals.
  4. Triceps Dips & Pull-ups – Engage supportive upper body muscles.
  5. Planks, Crunches, Reverse Crunches, Leg Raises, and Russian Twists – Strengthen core muscles, obliques, abdominals, spinal erectors, and scapular stabilisers.
  6. Mountain Climbers & Burpees – Work the upper and lower body together, engaging core muscles.
  7. Balancing Workouts – Exercises like standing on a single leg, balancing a stick on your fingers, and walking on a single line help improve stability and prevent injuries.
  8. Flexibility Workouts – Cobra Pose (Bhujangasana), Front Bending Pigeon Pose, Glute Stretch, and Warrior Pose enhance flexibility, prevent injuries, and improve posture.

Benefits of Strengthening Exercises

  • Makes you stronger – Helps perform daily tasks more efficiently, especially as you age.
  • Protects bone health & muscle mass – Prevents loss of lean muscle mass after 30.
  • Helps with weight management – Increases resting metabolism, even on non-workout days.
  • Improves body mechanics – Enhances balance, coordination, and posture.
  • Supports lifestyle disease management – Aids in managing diabetes, cardiovascular disease, and arthritis.
  • Boosts energy & mood – Releases endorphins, reducing stress and promoting mental well-being.

Incorporating strengthening exercises into your daily routine improves overall health, reduces injury risks, and enhances longevity. Whether you are working out at home or at the gym, these exercises will help you build strength and resilience.

Which strengthening exercise is your favourite? Share your thoughts in the comments!

#BeTheForce

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6 Good Cholesterol Foods You Must Eat

good cholesterol foods

When someone mentions cholesterol, we often think of bad cholesterol and heart disease. However, there are also good cholesterol foods that are vital for our body. Functions like the synthesis of Vitamin D and hormones, as well as the formation and structure of cell membranes, rely on good cholesterol. 

What is Good Cholesterol? 

Good cholesterol refers to High-Density Lipoprotein (HDL), which helps remove bad cholesterol, known as Low-Density Lipoprotein (LDL). HDL helps transport LDL to the liver for removal from the body. Consuming foods high in saturated fats can increase LDL levels, raising the risk of heart disease and stroke.

While exercising, sleep, stress management, limiting alcohol intake and quitting smoking are essential for maintaining healthy cholesterol levels, certain foods also help. Let’s take a look at some good cholesterol foods!

  1. Nuts and Seeds: They are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats, which help lower LDL cholesterol. They are rich in Alpha-Linoleic acid, which reduces inflammation and improves overall fat composition. These foods prevent oxidation of LDL cholesterol by free radicals, reducing plaque formation. They are also an excellent source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. However if you have allergies to nuts and seeds, avoid them. 
  2. Avocados: They are both tasty and nutrient-rich. They contain a high amount of Oleic acid, a monounsaturated fat that helps reduce inflammation and the risk of heart disease. Studies show that avocados can lower LDL cholesterol by 10% and total cholesterol by 8%. Additionally, avocados are high in fiber and healthy fats, which help you feel full for longer.
  3. Fatty Fish: Salmon, mackerel, tuna and sardines are rich in Omega 3 fatty acids, which benefit vital organs like the heart, brain and lungs. They also contain Vitamin D and A, essential for good bone and eye health. These fish are particularly effective in reducing death rates due to myocardial infarction and arrhythmia. They also help lowering plaque build-up in arteries and reducing the risk of cardiovascular disease. However, these fish contain contaminants, so cleaning them thoroughly before consuming is crucial.
  4. Eggs: They have a bad reputation due to their fat content, but not all fat in eggs are harmful. Eggs contain monounsaturated and polyunsaturated fats, which are heart healthy, along with saturated and trans fats, which raise bad cholesterol levels. One egg can easily provide a quarter of your daily fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings throughout the day. Egg is a complete food, rich in both macro and most micronutrients and a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
  5. Complex Carbs: Whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetables contain longer chains of sugar that take longer to digest and convert into glucose, which the body uses for energy. Including 2 servings of whole grain cereals can help lower bad cholesterol, as the fiber in these foods aids in its removal from the body and improves HDL cholesterol levels.
  6. Lentils and Pulses: Including these in your diet is an easy and inexpensive way to get both macro and micronutrients. Lentils are a good source of polyphenols, which reduce inflammation and prevent many life threatening diseases, including some types of cancer. Proteins in lentils help prevent blood vessel constriction, improve HDL levels and reduce LDL levels. Lentils are also rich in folate, which prevents the accumulation of homocysteine, a trigger factor for heart disease. 

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods, as well as what to eat to stay healthy. For more tips, check out Healthy Reads or ask an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

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12 Low Glycemic Index Fruits For Diabetics

glycemic indexDiabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

  • Low GI foods: 55 or below
  • Moderate GI foods: 56 to 69
  • High GI foods: 70 and above

Fruits With Low Glycemic Index 

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

  1. Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
  2. Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
  3. Oranges: are good sources of Vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
  4. Strawberries: Strawberries are a good source of Vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more Vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
  5. Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of Vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion. 
  6. Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
  7. Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
  8. Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
  9. Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, you can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
  10. Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity. 
  11. Kiwi: Many researchers have proved that including Kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with Vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety. 
  12. Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving. 

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and well being – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here.

#BeTheForce 

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