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About Trishala Chopra

Dr Trishala Chopra believes in fitness not because she is a lifestyle coach but because she has personally got into a fitness regime when she was constantly being ridiculed for being on the heavier side with extreme acne issues. The ridicule and criticisms were the tipping points for her to change herself and today she is glad she has reduced by more than 50%. By qualification she is a Doctor of naturopathy/alternative medicines, a post-graduate in Nutraceuticals and both these degrees has helped her gain extra knowledge about all fields in the Health Care industry. She has additional skills in the areas of Therapeutic nutrition and Ayurveda. Her fitness mantra is practice what you preach. She believes that for a healthy lifestyle, it is very important to have a healthy body and mind. This according to her can be attained through balanced nutrition and proper exercise. As a lifestyle coach, she helps individuals achieve their targets with respect to nutrition and exercise.

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Hot vs. Cold Shower After a Workout: Which is Better?

Man ShowerWhat is the first thing you want to do after getting home from a grueling gym session, a long run, or an intense home workout?

Your mind might scream, “Drink water!” while your body begs, “Please, go take a shower!” Nobody likes sitting around in their own sweat, but when you step into the bathroom, a common dilemma arises: should you turn the dial to hot or cold? Many fitness enthusiasts swear by an ice-cold plunge, while others prefer the soothing comfort of a hot shower.

Does the temperature of your bathing water actually impact your health and recovery? Yes, it does. Let’s break down the science behind what happens to your body when you choose a hot versus a cold shower post-workout.

The Case for the Cold Shower

Taking a cold shower after a hot, sweaty workout is a shock to the system, but it is a shock with highly specific benefits.

When cold water hits your skin, it causes vasoconstriction, the rapid constriction (narrowing) of your blood vessels. This immediate drop in surface temperature directs blood flow inward toward your vital organs.

The Benefits:

  • Acts Like a Full-Body Ice Pack: Cold water prevents severe swelling and numbs the typical pain associated with strenuous, high-impact workouts.
  • Reduces Inflammation: If you suspect you have slightly tweaked a muscle or are dealing with a minor post-workout injury, cold water helps cool down the damaged tissue and mitigate acute inflammation.

⚠️ Important Precautions for Cold Showers:

  • High Blood Pressure Caution: Because vasoconstriction naturally increases blood pressure, individuals with hypertension should generally avoid extreme post-workout cold showers.
  • Keep it Reasonable: You do not need freezing water to get the benefits; room temperature or comfortably cool water is often enough to aid recovery without shocking your heart.

The Case for the Hot Shower

If cold water causes vasoconstriction, warm water does the exact opposite: vasodilation. This means the warm temperatures cause your blood vessels to dilate (widen), which decreases blood pressure and invites blood to rush back toward your skin and muscles.

The Benefits:

  • Soothes Muscle Tension: Hot water stimulates rich, oxygenated blood flow directly to your fatigued muscles.
  • Flushes Metabolic Waste: This increased blood circulation helps disperse metabolic waste (like lactic acid) that accumulates during exercise, significantly reducing general post-workout soreness and physical uneasiness.
  • Promotes Relaxation: A warm shower acts as a natural muscle relaxant, easing the nervous system after a highly stimulating workout.

⚠️ Important Precautions for Hot Showers:

  • Not for Acute Injuries: If you have pulled a muscle, sprained a joint, or damaged tissue during your workout, do not use hot water. Heat will increase inflammation and swelling in the damaged area. Go for cold water and an ice pack instead.
  • Keep it Warm, Not Boiling: Scalding hot water will strip your skin of its natural oils and can cause dizziness after a workout. Stick to a soothing, warm temperature just above room level.

The Verdict: Which Should You Choose?

Hotvs ColdThe debate between hot and cold will always exist, but the right choice depends entirely on your current physical condition.

  • Choose COLD if you want to reduce inflammation, soothe a potential minor injury, or quickly bring your core temperature down after a very sweaty, high-intensity session.
  • Choose HOT if you want to relax stiff, tense muscles, reduce general delayed onset muscle soreness (DOMS), and wind down.

Listen to your body, choose what suits your specific recovery needs for the day, and enjoy that well-deserved post-workout cleanse!

Need help optimizing your fitness and recovery routine? Reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching in the GOQii App today.

Frequently Asked Questions (FAQs)

  1. Can I switch between hot and cold water?
    Yes! This is known as “contrast therapy.” Alternating between hot water (to open blood vessels and clear out waste) and cold water (to flush the blood back out) can be an excellent way to speed up muscle recovery.
  1. Should people with high blood pressure take cold showers?
    No, it is generally advised that individuals with high blood pressure avoid sudden cold showers, especially after a workout, as the sudden constriction of blood vessels can temporarily spike blood pressure levels. 
  1. How soon after a workout should I shower?
    It is best to wait about 15 to 20 minutes after your workout before jumping into the shower. This gives your body time to naturally lower its heart rate and stop the active sweating process.

#BeTheForce 

Disclaimer: This article is intended for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified healthcare provider regarding recovery protocols, especially if you have pre-existing conditions like hypertension or cardiovascular disease.

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All you need to know about pre-and post-workout supplements!

pre-and-post-workout-guide-main

Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1)  Carbohydrates

When: – Pre and post-workout

Why?

–         Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

–         During workout sessions, stored glycogen is used up by the body to give energy.

–         If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

–         Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

–         If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

–         4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

–         It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

–         Here, when I talk about proteins, I am talking about BCAA blend.

–         BCAA stands for Branched Chain Amino Acids.

–         This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

–         There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are for growth and body building.

–         For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

–         For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

–         Milk is a very good option for post-workout foods.

–         Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

–         If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

–         Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

–         When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

–         2 g in lukewarm water is the most optimal dosage.

–         If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey Protein

When: – Post workout

Why?

–         Whey protein concentrate and isolate are best for post workout supplement because Whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

–         Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement. 

(5) Vitamin C

When: – Pre and post workout

Why?

–         Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

–         Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

–         Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

–         Vitamin C helps in strengthening the immune system during a strenuous workout.

We hope you found these tips on pre-and post-workout nutrition helpful for your fitness journey. Let us know in the comments below and for more personalised guidance and insights, subscribe to GOQii’s Personalised Health Coaching here. Let’s achieve your fitness goals together!

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Vitamins that are essentially important for Women

vitaminsEveryone has heard about different vitamins and why they are essential for the human body. However, very few people know which vitamins are specifically required by the body. Certain Vitamins are absolutely necessary for women to maintain overall health, and it’s important to obtain these in the daily recommended intake (DRI) amounts. These vitamins can be acquired through good food choices.

Let’s explore the vitamins required by a woman’s body!

Here is the list of vitamins necessary  for women to live a healthy life:-

(1) Vitamin A

  • Obtained in the form of beta-carotene from food, which is then converted into vitamin A in our body.
  • Helps in maintaining good eyesight and prevents deficiency complications such as night blindness, xeropthalmia etc.
  • Found in antioxidant-rich foods such as carrots, apricots etc.

(2) Vitamin C

  • Also known as ascorbic acid
  • Aids in healing
  • Helps in the formation of RBC’s (Red Blood Cells)
  • It is required by anaemic women
  • Boosts the brain chemical, noradrenaline
  • Vitamin C levels decreases with age, and since it’s a water-soluble vitamin, it cannot be stored in the body, so regular intake is very important
  • Found in fruits such as oranges, grapes, kiwi, lemons etc.

(3) Vitamin E

  • Also known as tocopherol and sometimes, tocotrienols
  • Slows signs of aging
  • Helps in maintaining healthy skin
  • Found in foods such as sunflower oil, safflower oil, hazelnuts etc

(4) Vitamin B6

  • A water-soluble vitamin
  • Crucially important
  • Also known as pyridoxine
  • Helps in boosting metabolism
  • Found in bananas, chickpeas, oatmeal etc

(5) Vitamin B12

  • Also known as cyanocobalamin
  • Boost metabolism
  • Aids in Erythropoiesis (the making of RBCs)
  • Animal sources contain vitamin B12
  • Red meat is the richest source

(6) Folic acid

  • Very important during pregnancy
  • Helps in forming a healthy brain and spinal cord
  • Prevents birth defects such as Spinal Bifida
  • Found in spinach, dark green leafy vegetables, asparagus, citrus fruits, fortified cereals, etc
  • External supplementation is recommended during pregnancy

(7) Vitamin D

  • Aids in the absorption of calcium and phosphorous
  • Extremely important for postmenopausal women
  • A lack of Vitamin D can lead to osteopenia and eventually osteoporosis
  • Sunlight is the best source of Vitamin D

(8) Vitamin K

  • Keeps bones strong
  • Helps in blood clotting, which in turn prevents excessive bleeding
  • Good sources include green leafy veggies, soyabean oil, fish oil, etc

Get yourself checked for your Vitamin level and make sure to meet the DRI of these essential Vitamins to maintain overall health.

Ensuring adequate intake of essential vitamins can greatly benefit women’s health, enhancing energy levels, immunity, and overall well-being. Remember, a balanced diet is key to achieving these daily vitamin needs. If this article helped you, let us know in the comments below! For more on nutrition and women’s health, check out our Healthy Reads or speak to a certified expert by subscribing to GOQii’s 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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Is DOMS stopping you from workout?

powercouple_rotatorThe moment I recommend intense workout to my players, they start saying this:-

“My body is paining, the workout which we did yesterday was not for me”

“I guess I did wrong workout, my body is paining today”

“I guess I pushed it beyond my capacity, is that the way it should be?”

In none of the above cases my players said, let me workout today and see if it is still there. Everyone says that I just cannot do the workout today, I need a break. So a question arises here is, should you workout with so called post workout pain?

Let me clear out some facts!

Technically, Soreness is of 2 types:-

(1) Acute muscle soreness

– Which is felt shortly after the workout but it disappears in few hours.

(2) The pain or the numbness which you feel post workout is not a pain. It is DOMS!

DOMS – Delayed onset muscle soreness.

– DOMS is typically begins within 12-24 hours after exercise and it can last up to 72 hours.

couple-workout

What happens during DOMS?

DOMS develop as a result of microscopic damage to muscle fibers which are involved in the type of exercise you are doing.

This damage can be because of the excess stress on particular part of the body during the exercise regime. DOMS is basically a side effect because of damage to the repairing process of the body.

Does lactic acid play an important role in DOMS?

Well, I have heard this quite often that the pain in my body is because of lactic acid accumulation. Just to get the facts out lactic acid does have an important role in acute soreness but not DOMS.

It has absolutely nothing to with your DOMS.

What causes DOMS?

Activities which leads to lengthening of muscles with excessive force leads to DOMS.

These are the most common examples of activities causing DOMS :-

– Jumping exercises

– Aerobic exercises

– Jogging

– Crossfit

– Strength training exercises

– High intensity interval training

Severity of DOMS completely depends upon the type and intensity of force applied on that muscle during that activity. Higher number of repetitions causes more DOMS then lower number of repetitions.

Can DOMS occur to everyone?

Well, yes DOMS can occur to everyone who is exercising. It is a myth that DOMS can occur to only those people who are new to exercises.

It can happen to people who are working out since ages as well but, the only difference will be the severity of DOMS.

If you are exercising since long time, your body gets adapted to it as a result your performance will not be affected completely.

If you keep training yourself for the same activity for years, you become less susceptible to DOMS in that particular exercise or activity.

Is soreness the only cause of DOMS?

Well no. Here are some most common symptoms of DOMS other than soreness:-

– Swelling in the area of extreme pain

– Stiffness of joints

– Tenderness

– Reduced strength

Should you workout the next day with soreness?

Most of players say, they just can’t workout because of the pain. If the pain is extreme and unbearable it is okay not to do extreme exercise but, it completely okay to do some light workouts or something as simple as stretching.

If you try and workout the next day, the symptoms of DOMS will start vanishing while you are performing the activity but there are chances that they might reoccur post workout (In your recovery process).

Don’t work out on the same muscle groups after DOMS. For example, if you are having severe soreness post jogging then you can workout on your upper body the next day. There is absolutely no need for – NO WORKOUT!

If the symptoms are extremely unbearable and excruciating then yes, do not workout.

How to ease DOMS?

  • To reduce the symptoms, apply ice pack on the area where it is paining
  • Gentle massage

These are just to reduce the symptoms but the complete healing can take place only after the exact diagnosis.

How to prevent DOMS?

If you undergo severe DOMS on your first day of your workout you probably have might done something wrong.

Check for these points before doing your next workout:-

* Proper form:- You need to be extremely careful while doing exercises especially the one with weights.

* Progression should be extremely personalised:- It should always be started at a slow pace and it should be light with least repetitions (2 different people cannot do the same intensity exercises – It should be personalised)

* Intensity plays a very important role:- It should be started with low intensity depending upon the muscle strength and then it should be gradually increased.

Once you start taking care about these points and train yourself, your body will start preparing itself for the same exercise in future.

Remember the old adage that says there is NO GAIN, WITHOUT PAIN!

DOMS cannot be completely avoided but, the severity can be reduced by taking care about the points mentioned above!

– Light pain cannot stop you from working out.

– Sometimes working out the next day makes you to recover faster!

So the crux of this entire article is, please do not skip workouts because of your soreness! Go ahead and do some light exercises or target a different set of exercises!

We hope this article helps you better understand DOMS and how to manage it. Do you have any tips for dealing with post-workout soreness? Let us know in the comments below. For more interesting tips on fitness and recovery, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#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 […]