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Top 10 Weird Excuses We Make To Skip A Workout

excuses to skip a workoutPulling someone out of bed for a workout can really be a task! In the field of health and fitness, we have come across people giving some very fickle excuses that are just not valid. We are writing this article not to help you make those excuses, but to convey the fact that these excuses are invalid. We need to get stronger and workout harder!

Top 10 Excuses We Make To Skip A Workout 

  1. I Just Ate A Meal: We agree there should be a good 2 hour gap between your meal and workout but does this qualify as a reason to not workout? If you have just eaten your lunch, schedule your workout towards late noon or evening. But, include it in your “to-do” list. Do not skip it.
  2. I am not going to wear my “brand new” shoes for a run: If you aren’t wearing them, then why did you buy them? To walk the ramp or just look at it and feel good? Unless you are heading for some mud run or splash in a mucky puddle, they are going to remain the same. Shoes are meant to get dirty. It is very important you wear the new shoes and run as you need to break into them as well.
  3. I Can’t Afford a Gym: One doesn’t need to go to the gym to be fit. The roads are your playground and your coach is your motivator. Running, trekking, walking and stair climbing are some accessible and free ways to get fit. In fact, you can even tune in to GOQii Play sessions or subscribe for GOQii Pro classes for one-on-one coaching from fitness experts. The sessions are pretty affordable too and you can do it from the comfort of your home!
  4. I Don’t Have the Time: This one is probably the most common excuse. A workout does not need to last for an hour. 15-20 minutes is also good enough. If that too sounds like a lot to spare for your health, then you should definitely be working out because such a thought itself is an indicator of stress. Set your priorities right! Break into some HIIT‘s (High Intensity Interval Training).
  5. I Feel Sick: Now this sounds like a genuine one. A viral fever, dizziness or any condition that requires extra care are excused. But, days when you suffer from a mild headache, feel heavy, PMS or just not feel a 100%, a little exercise will actually help. Your body needs to get rid of the toxins.
  6. I’m Too Tired: Next time, tell yourself, “10-15 minutes of a quick workout and I shall head home for a nap”. As a result of this you shall end up taking a nap with more satisfaction and contentment.
  7. Blame My Crazy Travel Schedule: This is the time when Tabata, body-weight exercises, living-room workouts and other HIIT’s will make more sense to you. Most hotels already have the facility of an in-house gym. Avail that. Or else, take a brisk walk and explore your new surroundings. One more tip that comes handy is to book your room above the 3rd floor, so that you get a chance to climb the stairs.
  8. I Worked Out Yesterday: One bite of pizza doesn’t harm you. Similarly, one day of activity is not going to help the goals you have set for yourself. We need to be consistent for at least 21 days till it becomes a habit (rest days included). It’s a lifestyle change. The old saying, ‘Tomorrow never comes’ still holds true.
  9. My Buddy Did Not Turn Up: OK! This is serious! You need some serious motivation. Go solo, that’s alright. More often than not, we are so dependent on our friends for any outdoor activities and this holds true for workouts as well. You can’t always wait for company to workout.  You are your own individual and cannot allow someone else to impact your fitness goals.
  10. Bad Day at Work/Home: This calls for some “me” time then. Trust me, a workout will definitely make you feel better. It will refill your confidence, relieve your stress and elevate your mood. Whenever you feel like ‘it wasn’t your day’, get your favorite workout into the picture and work off that tension.

Remember that the only person standing in your way is ‘YOU’. Go ahead and take a step towards a healthier lifestyle. Your body will thank you for it! Did we miss out on anything? What are the most common excuses you have heard? Share them with us in the comments below!

Find more articles on getting fit and living a healthier lifestyle here. To never skip a workout and stay motivated at all times, join a live and interactive GOQii PRO class conducted by a certified expert. Book a class now from the GOQii App.

#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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Nutrition Guidelines For Seniors During Winter

nutrition guidelines for seniors

Maintaining immunity during winter is imperative, especially for seniors. It’s quite crucial to take care of their nutritional needs as they face the greatest risk of cold and flu viruses and issues like joint pain, hypothermia (which may also lead to stroke or heart attack), dry skin, aggravation of asthmatic attacks or respiratory problems. So, let’s look at some nutrition guidelines for seniors during winter! 

Nutrition Guidelines For Seniors 

Some daily dietary nourishment tips that can help seniors tackle common winter problems include:

  • Omega-3 fatty acids: Fatty fish like salmon, tuna, mackerel, walnuts, flaxseeds, chia seeds and avocado are some excellent sources of Omega-3 fatty acids.  Omega-3 fatty acids are beneficial in reducing inflammation especially in arthritis, curbing heart disease and they also play a role in cognitive development in elderly. 
  • Seasonal fruits and vegetables like all the leafy greens, berries, citrus fruits, root vegetables like beetroot, carrots and sweet potatoes. All of these are high in antioxidants, vitamins, minerals and dietary fiber which help easing the bowels. 
  • Winters mean less exposure to the sun which may be a reason for Vitamin D deficiency and impaired calcium absorption which affects bone health further. Hence, Vitamin D fortified cereals, egg yolk, milk and milk products need to be a part of the diet regularly.
  • The cold climate leads to less water intake due to the urge to urinate frequently which can act as a hindrance to our elders to maintain optimal fluid intake. Inclusion of warm soups, decaffeinated beverages, warm milk, vegetable juices, citrus fruits and gourd vegetables help them in maintaining the hydration status. A well hydrated body aids good digestion, helps in transport of nutrients and also improves the performance of joints and muscles.
  • Habituate elders to have 5-6 small but frequent meals. It is essential for improving metabolism, regulating insulin levels and improving calorie intake in older individuals who face a diminished appetite. 

Apart from good nutrition, maintaining some basic physical activity within the vicinity of the house is equally important to reduce joint pains and muscle stiffness by improving blood flow to all parts of the body and aiding better digestion and good metabolism.

We hope these nutrition guidelines for seniors during winter helps you take care of the elderly in your family and around you. Do leave your thoughts in the comments below. For more on healthy living for senior citizens, check out Healthy Reads or ask a GOQii Coach by subscribing for 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Why Do We Gain Weight During Winter?

gain weight during winterHave you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

  1. Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
  2. Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
  3. Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
  4. Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
  5. Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.  

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

  1. Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
  2. Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
  3. Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
  4. Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App. 

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask a GOQii Coach by subscribing for 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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7 Nutrition Tips For A Healthy Winter

Nutrition Tips

Everyone loves the drop in temperature the hill station vacations, sitting around a bonfire, and barbecuing delicious food. But do we really enjoy the cold and flu that often follows?

From dry skin and viral infections to the never-ending consumption of cough syrups, winter brings its own set of health challenges. While it is a season of cool breezes, it is also the peak season for the flu. Hence, it is crucial to take proactive care of your body to avoid viral fevers and congestion.

To help you navigate this season with vitality, here are 7 essential nutrition tips for a healthy winter.

  1. Keep a Check on Your Water IntakeThe most common mistake we make in winter is forgetting to drink enough water. Because the temperature is low, we don’t feel thirsty, often drinking water only to gulp down food.Why it matters: Reduced intake leads to dehydration, which damages skin health and impacts bowel movements, often leading to constipation.The Fix: Make a conscious effort to drink at least 2.5 to 3 liters of water per day, even if you aren’t thirsty. Warm water is excellent for digestion and keeping the throat clear.
  2. Build Your Immunity with Saunth (Dry Ginger)
    Common cold and flu are frequent visitors in winter. The best defense is a consistent immunity-boosting routine.The Fix: Try drinking Saunth (dry ginger) water every alternate day, preferably just before you sleep. Dry ginger contains a bioactive compound called Gingerol, which is anti-inflammatory and has potent medicinal properties to keep infections at bay.
  3. Avoid Mindless Overeating:
    As the temperature drops, the body works harder to stay warm, which often triggers cravings for hot, spicy, and fried foods. While winter makes us hungry, giving in to every craving leads to weight gain, bloating, and gastric issues.The Fix: Don’t just indulge—eat smart.

    • Swap fried snacks for steamed muthiyas, sprout poha, or idlis.
    • Replace heavy meals with hot soups, warm khichdi, and seasonal green leafy vegetables.
  4. Restrict Caffeine Intake
    Reaching for a hot cup of tea or coffee every two hours to stay warm is a bad idea. This habit spikes your sugar intake and overloads your system with caffeine.Why it matters: Caffeine is a diuretic, meaning it leads to fluid loss. Since we already struggle with hydration in winter, caffeine worsens the dehydration.The Fix: Switch to antioxidant-rich, caffeine-free options like Green Tea, Turmeric Water, Cinnamon Water, or traditional herbal teas (Kahwa).
  5. Go Seasonal
    Nature provides exactly what we need for the season. Winter produce is abundant in vitamins and minerals that boost immunity and bioavailability.The Fix: Fill your plate with the season’s best:

    • Fruits: Strawberries, Mulberries, Oranges, Chiku, Plums, and Guava.
    • Vegetables: Sarson (Mustard greens), Palak (Spinach), and root vegetables like Carrots and Sweet Potatoes.
    • Tip: A roasted sweet potato makes for a perfect, nutrient-dense evening snack!
  6. Consume Superfoods to Stay Warm
    You don’t just need a sweater to stay warm; you need internal heat (thermogenesis). Certain dried foods and spices naturally raise your body temperature.The Fix: Include these warming ingredients in your daily cooking:

    • Dry Fruits/Seeds: Anjeer (Figs), Dates, and Sesame seeds (Til).
    • Spices: Cinnamon, Peppercorn, Garlic, Cloves, Ginger, and Star Anise.
  7. Say No to Processed Soups
    In our fast-paced lives, tearing open a packet of instant soup seems easier than chopping veggies. However, packaged soups are loaded with sodium, preservatives, and thickeners that are detrimental to your health.The Fix: Blend fresh vegetables (like pumpkin, tomato, or bottle gourd) to make a fresh, preservative-free bowl of soup. It takes a few extra minutes but adds years to your health.

Winter should be about enjoying the weather, not fighting the flu. We hope these nutrition tips help you stay warm, healthy, and energized this season!

Do leave your thoughts in the comments below. For more advice on staying healthy during Winter, check out Healthy Reads or ask a GOQii Coach by subscribing for 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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