GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

March 28, 2025 By Rajashree Hota 6 Comments

9 Tips For Self-Motivation

9 Tips for Self-MotivationAs part of my regular conversation, I asked one of my players about exercise.

“I don’t feel like it!” He replied swiftly.

Seeing his lack of motivation, I nudged him a little gently to give it a try. He sulkily replied with an “Okay!”

The same episode unfolded the next day with him being unenthusiastic about exercising. It didn’t matter how hard I tried to motivate him day after day. After a while, I realised that the player completely lacked intrinsic or self-motivation i.e the motivation that comes from within.

Self-Motivation emanates from one’s own sheer willingness to achieve a goal that has been set for oneself. Many times, we promise ourselves that from next week or next month we will start exercising, leave sugar or work towards a healthier lifestyle, but how many times do we sincerely stick to these goals? Of course, the desire to change our lifestyle for our own good has to be self-motivated, but seldom are we able to maintain the interest levels to achieve a goal.

Self-Motivation is quite important when it comes to being fit. We start well by following a routine of waking up early and going for walk, a run or to the gym. The first few days of the week go by as per routine but suddenly there is a radical dip in the levels of our motivation. In most cases, the loss of motivation occurs when we step on a weighing scale and see no change. Another reason could be negative, self-criticising thought patterns where we compare ourselves to skinny models  or chiselled athletes, thinking we’ll never be like them, instantly hammering our motivation into a million pieces.

If you’ve been seeking self-motivation and aren’t able to find it, here are 9 surefire ways to stay motivated!

1. Do It Only If You Want To
If you are exercising for the sake of it, let’s embrace the truth, it won’t work. Motivation levels will drop easily when you do something you don’t want to. To keep going and feel motivated from within, you need to enjoy your workout. To stay fit, experiment and find out what activity you like the most.

2. Stop Criticising Yourself
If you start comparing yourself with someone you think is perfect, then your motivation will bite the dust. Realise that the person next to you who is in perfectly good shape took the time and effort to look like that. Instead of dwelling in self-degrading thoughts and criticising yourself, put in a fair effort.

3. Picture Yourself a Few Years From Now
Picture a healthier you, a slimmer or better-looking you. How would you like to see yourself a year from today? This thought itself can motivate you from within.

4. Get Over Your Laziness
“Not now”, “Maybe tomorrow”, “I will start from Monday”, “Maybe next month”… Do you recognise these statements? They are evident signs of procrastination and laziness. Very soon, the “not now” becomes “never” and we hardly try to achieve any pending health goals we may have. What should we do? Get over it and start moving! Try playing some energetic music around you, change your lazy-looking, comfort-filled environment and get yourself going.

5. Focus on the Goal
This is the most important thing you need to do. Focus on your goals, whether it is to achieve balance in your lifestyle, eat healthy or lose your weight, start focusing on your goal. More than often, we divert from our original goals and start overthinking. For instance, if your goal is to lose weight, stop thinking about the clothes that you are not fitting in right now, or what will happen if you do and do not lose weight. Just tame your mind and focus on your ultimate goal!

6. Set Small Targets and Give Yourself a Reward
Reward plays a very important role in self-motivation. Start with small goals, or what we like to call S.M.A.R.T (Specific, Measurable, Attainable, Relevant and Timely) goals and reward yourself every time you achieve one of them. For example, if your ultimate goal is to lose 25kg, have a “S.M.A.R.T” goal to lose 4 to 5 kg per month and when you manage to achieve it successfully, reward yourself with something you like. Be it new clothes or even a new mobile phone.

7. Set Penalties
If Rewards work then penalties work as well. By penalties, I don’t actually mean punishing yourself to the extent of starvation when you eat junk food or excessively working out every time you skip exercise. Instead, do it in a positive way. Like every time you miss exercise or eat something unhealthy, put a certain amount of money in a penalty box, which will ultimately go to your friend/ spouse/ kids or colleagues. That will motivate you enough to not skip exercise the next time.

8. Pen It Down
If you write your goals and dreams on a regular basis, you are 42% more likely to achieve those goals, says a study conducted by Dr. Gail Matthews – a psychology professor at the Dominican University of California. Try maintaining a journal and write your goals as well as achievements down on a daily basis.

9. Do It For the Selfies!
It may sound funny but if you like to take pictures and post them on social media, you might actually likes this idea. Going for a workout? Take a selfie! Bought yourself new gym clothes? Take a selfie! Lost two inches? Take a selfie! Apart from the shares and likes, you will also be able to map your progress through pictures. So give it a try. It definitely worked for me!

In closing, remember that being self-motivated takes a lot of willpower. You need to feel good about yourself as well as better yourself on a daily basis. No amount of external motivation is enough if you don’t have the inclination to accomplish your own goals.

We hope these motivational tips will ignite the self-motivated fire within you. If you found these strategies valuable and have your own motivational techniques to share, please do so in the comments section below.

Remember, your path to self-motivation and a healthier you starts with the first step.

#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.

March 20, 2025 By GOQii 9 Comments

Does Happiness Affect Our Health? 10 Benefits Of Being Happy

Happiness and HealthHappiness is a wonderful feeling! Whether you associate it with optimism, joy, wellbeing, or personal achievement – or perhaps all of these – it naturally goes hand-in-hand with healthier habits. People who are in good spirits tend to eat better, move more, and sleep more soundly than those who are not. In turn, these healthy habits activate the hormones and neurotransmitters that influence our happiness.

When our mood is low, we’re more likely to skip exercise, indulge in emotional eating, and struggle with sleep.

This International Day of Happiness 2025, we embrace the theme “Caring and Sharing” – a powerful reminder that spreading joy, kindness, and connection not only uplifts others, but also has a profound impact on our own health and wellbeing.

Let’s explore the fascinating ways that happiness can boost your health – and why sharing a smile could make all the difference.

10 Health Benefits Of Being Happy

 1. Smile, Even If You Don’t Feel Like It
Science suggests that when we smile, whether we’re feeling happy or not, our mood improves. Smiling stretches the muscles in our face, triggering the brain to release “happy hormones” that make us feel good and reduce stress. Your smile not only brightens someone else’s day – it lifts your own spirits too.

2. Laughter is Truly the Best Medicine
Laughter helps you exhale more air and inhale more oxygen, purifying the blood and leaving you refreshed and relaxed. It boosts circulation, relieves tension, and even reduces pain. No wonder laughter clubs exist in parks all over the world – people are choosing joy for their health!

3. The Power of Happy Hormones

Our thoughts and emotions translate into chemicals in the body – either promoting healing or contributing to ill health. Let’s meet the “happy hormones”:

  • Endorphins: Natural painkillers – they allow us to push through challenges.
  • Serotonin: Enhances mood, social connection, and emotional stability.
  • Dopamine: Keeps us motivated, focused, and rewarded.
  • Oxytocin: The “love hormone,” strengthening bonds and trust.
  • Estrogen & Progesterone: Help regulate mood, anxiety, and sleep.

4. Stronger Immune System

There’s a link between happiness and stronger immunity. Studies show that happier people respond better to vaccines and have more robust immune responses, protecting them from infections. Chronic stress, on the other hand, weakens our immune defences.

5. A Happier Heart

Happiness is linked to lower heart rate and blood pressure, as well as better heart rate variability (a marker of heart health). Happy people are less prone to coronary heart disease – it’s that simple.

6. Healthier Blood

Happy individuals have lower levels of fibrinogen, a blood protein that causes clotting. High fibrinogen levels increase the risk of heart attacks – keeping stress low and mood high helps maintain healthy circulation.

7. Reduced Aches and Pains

Happiness seems to ease physical discomfort. When we’re in a good mood, our bodies release endorphins that naturally block pain. Chronic conditions like arthritis or muscle tension often feel less severe when we’re happy.

8. Lower Stress Levels

Happiness can help temper the harmful effects of stress. Happier people recover faster from stressful events and have lower levels of cortisol, the stress hormone linked to high blood pressure and Type 2 diabetes.

9. Even Our Genes Respond to Joy

Remarkably, happiness can influence gene expression. People who report greater wellbeing show lower levels of inflammatory gene activity and stronger antiviral responses. Love and happiness activate “growth genes”, promoting healing and resilience.

10. Live Longer, Live Better

Happiness is linked to longevity. Happier people are less likely to experience frailty, mobility issues, or early death. Staying upbeat can keep inflammation in check and help fend off disease.

Mother Teresa, who spent decades caring for the sick and dying, lived until the age of 87 – a testament to how compassion, purpose, and happiness can support lasting health.

Happiness is more than a fleeting emotion – it’s a state of being that nourishes your body, mind, and spirit. And the best part? It grows stronger the more you share it.

This International Day of Happiness, let’s make a conscious effort to care for ourselves and others – through kind words, acts of compassion, and positive connection. When we choose happiness, we create ripples of wellness that touch everyone around us.

💬 How do you practise happiness and share it with others? Let us know in the comments!

#BeTheForce

February 12, 2025 By GOQii Leave a Comment

5 Healthy Valentine’s Day Gifting Ideas

Valentine's Day GiftingValentine’s Day is around the corner, and if you still haven’t found the perfect gift for your better half, we suggest opting for these 5 healthy little treats. After all, the best gift you can give the one you love is good health. Let’s explore these thoughtful and healthy gifting ideas that will help you and your loved one stay on the right side of forever!

Healthy Valentine’s Day Gifting Ideas For Your Loved One! 

1. Herbal Teas  

If a picture is worth a thousand words, then the aromatic blend of flavorful, healthy herbal tea is worth a million! There’s no better way to express the unique love the two of you share than presenting them with a unique blend of tea.

Why It’s Great: Herbal teas are not only soothing but also packed with health benefits. They can help with relaxation, digestion, and overall wellness.

Romantic Touch: Enjoy a freshly brewed cup of tea together and spice up your romance!

2. Natural Honey

Our money is on the honey for your honey! Celebrate your unadulterated love with some natural goodness.

Why It’s Great: Honey is a healthier alternative to sugar, which is addictive and harmful to the body. It’s sweeter, natural, and packed with antioxidants.

Romantic Touch: Drizzle honey over breakfast or use it to sweeten your tea for a healthy and romantic start to the day.

3. Muesli

Love isn’t a single emotion; it’s a mix of all things good, just like muesli! Surprise your loved one with breakfast in bed to ensure a long, loving, and healthy relationship.

Why It’s Great: Muesli is a nutritious and wholesome breakfast option, packed with oats, nuts, seeds, and dried fruits.

Romantic Touch: Prepare a bowl of muesli with fresh fruits and yogurt for a healthy and romantic breakfast.

4. Personal Care Products

Love is a serious business. Show your commitment by pampering your loved one with personal care products that bring out their radiance, much like the inner beauty you fell for.

Why It’s Great: Personal care products like organic skincare, bath salts, or essential oils promote self-care and wellness.

Romantic Touch: Create a spa-like experience at home with these products for a relaxing and romantic evening.

5. Healthy Chocolates

The universal food for love is chocolate! There’s no better way to say ‘I love you’ than presenting your loved one with a box of delicious, healthy chocolates.

Why It’s Great: Opt for dark chocolates with high cocoa content, which are rich in antioxidants and lower in sugar.

Romantic Touch: Share a box of healthy chocolates and let your loved one melt with love!

You can get all the products listed above at a sweet discount from the GOQii Health Store using your GOQii Cash. It’s the perfect way to combine love and health!

Got any more healthy Valentine’s Day gifting ideas? Share them with us in the comments below! Let’s celebrate love and good health together.

#BeTheForce for love and wellness!

September 18, 2024 By Gitanjali Bahl 2 Comments

Healthy Habits to Reduce Stress

stress reduction

Ever felt like you don’t have the time to eat, exercise, or interact with friends and family? Have deadlines and responsibilities chained you down in more ways than one? Do you spend most of your time at work with little activity? Are all these situations creating a stressful environment and draining your energy and mental health?

If your answer to the above was a yes, it is time you addressed these issues. Coping with expectations at work and at home can be taxing. While these are important, remember that nothing is worth sacrificing your health.

The simplest way to reduce stress is to keep your mind at ease and your body healthy with simple lifestyle changes and time management. Letting go of bad habits and introducing a few healthy tweaks can help you rekindle your relationship with your mind and body!

Here are a few changes you can make to reduce stress:

  • Start Your Day with Breathing Exercises or Meditation: Practicing different forms of Pranayama or  basic stretches can reduce stress and keep you energized throughout the day.
  • Plan Your Tasks: Spend some time planning your day to stay organized and avoid last-minute rushes that could lead to stress.
  • Limit Gadget Use: Use gadgets only for work or as and when necessary. Overindulgence in gadgets can lead to depression and cut you off from the real world. Set specific times for usage and avoid them at least an hour or two before sleep.
  • Set Alarms for Water Intake: Dehydration can affect cortisol levels, a stress hormone that impacts both mind and body. Staying hydrated can help reduce stress.
  • Walk Whenever Possible: If your workplace is within walking distance, opt to walk or cycle instead of driving. Walking releases endorphins, elevates your mood, and improves heart rate. Choose stairs over escalators or elevators as it is the best and easiest form of exercise!
  • Take Breaks: Spend time with family, friends and loved ones. A healthy social life fosters deeper connections and make life more meaningful.
  • Plan a Trip or Vacation: Whether with others or solo, a change in environment can boost creativity, positivity, and help you exchange new thoughts and ideas.
  • Eat Fruits Daily: Different fruits provide various nutrients that help reduce stress. For example, Bananas have Tryptophan, Avocados have Vitamin B, Sweet Potatoes have Potassium and Magnesium, all of which help lower stress levels.
  • Indulge in Hobbies: No matter how busy you are, hobbies help you relax. Whether it’s a sport, music, traveling, or painting, setting time aside for your passions will enrich your life.

Remember the old saying, “All work and no play makes Jack a dull boy”? It’s true! Take time for yourself. If you’re only working and not playing, are you really living? Your work targets can be achieved, and your relationships with friends and family can be sustained—but only if you prioritize your health. Make your physical and mental well-being a priority!

Want to learn more about managing stress? 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.

  • 1
  • 2
  • 3
  • …
  • 7
  • Next Page »

Search

Recent Posts

  • More Common Reasons For Not Losing Belly Fat
  • Silencing the Food Noise: Tackling Cravings While on GLP-1 Therapy
  • From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control
  • Reframing Obesity as a Disease: From Blame to Biology
  • All You Need To Know About Visceral Fat

Stay Updated

Archives

  • July 2025 (4)
  • June 2025 (18)
  • May 2025 (13)
  • April 2025 (21)
  • March 2025 (26)
  • February 2025 (23)
  • January 2025 (26)
  • December 2024 (26)
  • November 2024 (26)
  • October 2024 (27)
  • September 2024 (25)
  • August 2024 (31)
  • July 2024 (22)
  • June 2024 (27)
  • May 2024 (31)
  • April 2024 (27)
  • March 2024 (29)
  • February 2024 (26)
  • January 2024 (27)
  • December 2023 (18)
  • November 2023 (19)
  • October 2023 (24)
  • September 2023 (25)
  • August 2023 (23)
  • July 2023 (24)
  • June 2023 (25)
  • May 2023 (27)
  • April 2023 (25)
  • March 2023 (25)
  • February 2023 (20)
  • January 2023 (16)
  • December 2022 (12)
  • November 2022 (16)
  • October 2022 (15)
  • September 2022 (13)
  • August 2022 (11)
  • July 2022 (18)
  • June 2022 (11)
  • May 2022 (10)
  • April 2022 (6)
  • March 2022 (6)
  • February 2022 (13)
  • January 2022 (13)
  • December 2021 (7)
  • November 2021 (3)
  • October 2021 (6)
  • September 2021 (3)
  • August 2021 (8)
  • July 2021 (7)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (10)
  • March 2021 (7)
  • February 2021 (4)
  • January 2021 (4)
  • December 2020 (3)
  • November 2020 (4)
  • October 2020 (10)
  • September 2020 (3)
  • August 2020 (3)
  • July 2020 (2)
  • June 2020 (4)
  • May 2020 (10)
  • April 2020 (12)
  • March 2020 (10)
  • February 2020 (4)
  • January 2020 (4)
  • December 2019 (3)
  • November 2019 (7)
  • October 2019 (5)
  • September 2019 (4)
  • August 2019 (9)
  • July 2019 (9)
  • June 2019 (11)
  • May 2019 (4)
  • April 2019 (9)
  • March 2019 (8)
  • February 2019 (9)
  • January 2019 (8)
  • December 2018 (9)
  • November 2018 (3)
  • October 2018 (3)
  • September 2018 (5)
  • August 2018 (10)
  • July 2018 (6)
  • June 2018 (13)
  • May 2018 (8)
  • April 2018 (18)
  • March 2018 (9)
  • February 2018 (8)
  • January 2018 (15)
  • December 2017 (12)
  • November 2017 (19)
  • October 2017 (13)
  • September 2017 (15)
  • August 2017 (4)
  • July 2017 (8)
  • June 2017 (7)
  • May 2017 (6)
  • April 2017 (8)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (10)
  • December 2016 (10)
  • November 2016 (7)
  • October 2016 (7)
  • September 2016 (7)
  • August 2016 (11)
  • July 2016 (9)
  • June 2016 (9)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (17)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (2)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (9)
  • August 2015 (11)
  • July 2015 (9)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (8)
  • February 2015 (5)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (12)
  • July 2014 (6)
  • June 2014 (2)
  • May 2014 (7)
  • April 2014 (5)

From Shimla’s Slopes to Chandigarh’s Sidewalks: Surinder Kaur Bhalla’s Journey from Chaos to Control

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. … [Read More...]

Ananda Mukherjee Health Story

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 […]

Devesh Srivastava

Devesh Srivastava Lowers His HbA1c from 6.7 to 5.8 With GOQii

Have you ever suffered from a cold or fever and thought to yourself that you can manage this? In fact, there’s a good chance that with some medication and rest, the symptoms of a cold or fever have subsided. But, when you deal with issues such as Diabetes and Hypertension, trying to manage the issue […]

Dhiren Matani - Healthy lifestyle

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii