Some journeys start with a plan. Others begin with a stumble literally.
Surinder Bhalla, a government professional, born and raised in the scenic hill town of Shimla, had always lived a life of movement. “In Shimla, you walked everywhere,” she reflects. “Walking was never an exercise. It was just life.” But after shifting to Chandigarh, that quiet rhythm changed. Here, everything was mechanised. Walking became optional, even avoidable—relegated to an “exercise” slot, if at all.
But Surinder’s story is not one of stagnation—it’s one of incredible personal transformation.
The Wake-Up Call
Life, for Surinder, used to be a whirlwind starting at 4 a.m., rushed meals, erratic routines, work stress, and hardly any time for self-care. “Everything was on the go. Health took a backseat,” she admits. As a teacher, not very tech-savvy, she had no idea something like GOQii—a health coaching platform—existed.
That changed in 2019 when, after a painful knee injury, her orthopaedic consultation led her to a free three-month GOQii subscription. A blessing in disguise, as she calls it.
It was just in time.
The Right Time, The Right Nudge
The timing was serendipitous. Soon after joining in Dec 2019, COVID-19 hit. While the world came to a standstill, Surinder found stability in her new virtual coach. “The chats, the daily motivation, it kept me anchored,” she recalls. With her coach’s support, she began reworking her routines, improving her eating habits, incorporating daily walks, and experimenting with decoctions, all while cutting through old habits one step at a time.
The changes were subtle at first, but soon added up—better sleep, improved digestion, increased stamina, and something far more profound: self-belief.
From Medications to Mindset
Diagnosed with diabetes in 2013, Surinder had been on medication for years. She consciously chose not to start insulin. With consistency and coaching, her sugar levels stabilised. Today, her medications have drastically reduced, and her diabetes is under control. “My willpower is the strongest it has ever been,” she says proudly.
Friends and colleagues now look at her transformation in disbelief. “They’re shocked when I tell them I’ve had diabetes for 13 years. No one believes my age, or the energy I bring.”
A New Taste of Life
Apart from walking her health journey, Surinder has also rediscovered her joy in cooking. A passionate home chef, she now experiments with healthy, sattvik recipes, adding her unique twists. “I’ve been a sattvik eater for the past 6-7 months. It feels lighter, better,” she shares.
What Keeps Her Going?
“Blessings,” she smiles. “They play a vital role. I feel blessed to have a coach who reminds me daily that I can be better. I don’t do anything out of force—I do it because I want to. I follow my mind, and now my body follows too.”
Her Message to Others
If Surinder’s journey says anything, it’s this: You don’t need a perfect start. You just need the courage to take the first step, no matter how small, or even how accidental. Sometimes, the most powerful transformations come not when you plan for them, but when life nudges you toward your own better version.
Does her Health Story inspire you? Do you want to make a radical lifestyle shift as well? Subscribe for GOQii’s Personalised Health Coaching and start now: https://goqiiapp.page.link/bsr
For more inspiring Health Stories, check out Healthy Reads.
#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.
The Big Question: Are liquid blends actually effective for weight loss?
This smoothie is packed with fiber, antioxidants, and hydration-supporting ingredients. The apple adds a touch of natural sweetness, while the kale and basil contribute valuable, leafy micronutrients.
Beetroot and carrots provide excellent dietary fiber and earthy antioxidants, while the strawberries add a burst of Vitamin C and natural sweetness. This brightly colored smoothie is a fantastic, energizing addition to an active lifestyle.
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Spinach provides a massive dose of essential nutrients, while the apple (keep the skin on!) adds pectin fiber and natural sweetness. The lemon juice adds a zesty, refreshing flavor without adding any excess calories.
This smoothie is incredibly light, hydrating, and rich in Vitamin C. Because cucumbers have such a high water content, this blend helps physically fill your stomach, signaling early satiety without breaking your caloric goals.
Getting out of the house has been a task because of the heat. Venturing out means sweating profusely or being dehydrated due to lack of drinking water at continuous intervals. Want to take some extra precautions to keep your body cool and healthy? Try these healthy and refreshing summer coolers to keep you cool and ward off the heat!
Snacking is an important part of a balanced diet. However, when it comes to snacking at work, many of us find ourselves staring at a vending machine or scrolling through food delivery apps, unsure of what to eat. One of the main reasons people struggle to maintain healthy eating habits in the office is a lack of time. In today’s fast-paced world, fast food seems like the easiest solution. Fortunately, there are plenty of quick, easy, and affordable healthy snacks that can keep you on track.
Greek yoghurt is a nutritious and satisfying option. Opt for low-fat or skimmed milk versions for a healthier choice. You can enhance the flavour with a drizzle of honey or a sprinkle of jaggery. Adding fresh berries, apple slices, or bananas makes it even more nutritious!
Instead of reaching for crisps or chocolate bars, opt for nuts and seeds. These are packed with protein, fibre, and healthy fats, making them a far better choice than snacks high in refined sugars and empty calories.
Fruits offer natural sugars that provide a quick energy boost. Options like strawberries, oranges, apples, bananas, and melons are packed with antioxidants, vitamins, and fibre—perfect for keeping you refreshed and focused.
A plain instant oatmeal packet makes for a comforting yet healthy snack. Add your own raisins, cinnamon, or nutmeg to enhance the flavour while keeping sugar levels in check. Oats are known to reduce the risk of heart disease and provide long-lasting energy.
Not all protein bars are created equal—some are packed with sugar and calories. Look for bars that contain fruit, nuts, and fewer than 200 calories. You can also make homemade protein bars using healthy ingredients like oats, nuts, and seeds.
