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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. “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.

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Beyond Counting: Unraveling the Real Story Behind Calories

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CALORIE- a term that haunts many of us …And Counting Calories was one such thing that drove me crazy in the last 2 years. Somehow I always felt and many of you will agree, that, all the tasty and delicious food of the world has tons of calories, whereas the ones which we don’t find tasty, has fewer..

Two years back when I started my weight loss journey, my greatest difficulty was keeping a count of calories all the time. But then, it seemed to be the only option to lose weight. I was told that my calorie intake should be between 1200 cal- 1500 cal. Left with no choice, I did that for quite some time. Opting for low calorie food, staying hungry, doing cardio but sadly, the result was minor weight loss with pain in my knees, low energy levels and pale skin.

I was unable to understand the reason for so many health problems.  I was eating a healthy low cal diet (which seemed to be healthy then), was doing 45 min of cardio followed by strength training. Hence, I started reading about calories and weight loss. But, all my reading led to more confusion and I finally decided to do a course in nutrition. And that is when my understanding about being fit and healthy started to evolve. My studies made me identify  the areas where I was lacking. I was so conscious of calories but was not paying any attention to food and its quality.

Calorie is just a unit of measurement for energy content. It tells us how much energy we get by burning the food. And I realized that I should keep the definition of it as it is in my mind, and not make it  the focal point of my fitness journey. Carbohydrates contain between 3 and 4 kcal per gram; proteins are about the same; fats contain approximately 9 kcal per gram. I was of the mindset that for weight loss to happen, I have to decrease the intake of calories and increase the output by staying physically active. But, things are not as simple as they appear.  There is much more needed for correct weight loss to happen and to have a lean and fit body. And that much more is NUTRITION. From where these calories are coming is something that matters the most. For example – if a person consumes 1200 calories from processed food and the other consumes 1200 calories from  balanced diet which has carbs, proteins , fats and fiber … which one do you think will experience weight gain ? The answer is known to all of us- obviously the one consuming  calories from  processed food. So yes, 1200 calories matters but, what matters the most is- what these calories do in and to our bodies and from where these calories are coming i.e. the quality of the food. Eating fewer and fewer calories does not result in better weight loss. When our body senses an energy deficit, it slows its metabolism by reducing the output of important hormones.

 I have stopped counting calories now.  My eating pattern has totally changed. My focus is in making my every meal more nutritious and balanced with the right combination of carbohydrates , fats , proteins and fiber..  I have been focusing on what my body tells me. I eat if I feel hungry because my body needs food then. I still want to look a certain way. I want to be healthy, lean and fit. But, at the same time, I do not want to harm myself in any way by not taking care of the nutrition part of food. I am confident about myself now, I know the weight loss is going to be slow but that does not matter to me anymore.  Weight is just a number and no weighing scale can judge or tell me my fitness in terms of numbers.  It’s me who can feel it. I know that what I am eating now is certainly having more number of calories  than earlier but now, these calories are coming from the food that my body needs.

Thanks to my diet, I feel energetic throughout the day, my stamina for running has improved. I don’t feel any joint pain and I am sure I will soon be running a marathon, (something that I have always wanted to do)

The journey from calorie counting to nutrition-focused eating is a transformative one. Discovering the true significance of food quality over mere numbers has reshaped the approach to fitness for many. As we celebrate the realization that health is not just about counting calories but nourishing our bodies, let’s embrace a holistic understanding of nutrition for a sustainable and vibrant life. Share your own journey in the comments below and inspire others on their path to well-being. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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“If I Can Do It, So Can You!” – Namrata Shukla User Journey!

Namrata Shukla

If anyone out here has struggled with excess weight, then being teased about it must have been an everyday occurrence. While most people consider it harmless to pass remarks, it can be really harmful to the mental wellbeing of the person these taunts are directed at. It can completely shatter their confidence and self-esteem. Our GOQii Player Namrata Shukla experienced the same when she was growing up.

Life before GOQii

Based out of Noida, Uttar Pradesh, Namrata Shukla is 33 and works as a project manager with Orange Business Services. As a child, she was overweight, mainly because it ran in her family and it was also due to poor eating habits. Due to her experience as a child, her confidence and self-esteem were low!

She had been trying to lose weight for what seemed like forever. She used to go for walks but struggled with consistency. Her sweet tooth also seemed impossible to control. Her water intake was low, she used to skip meals or eat very late whenever she was tied up with work. All this added to a list of problems and she couldn’t find a way to solve them.

Enter GOQii

Namrata Shukla was unable to find motivation or inspiration to climb up the ladder of good health no matter where she looked. Eventually, it was her cousin, who was also a GOQii Player and benefited greatly from it, introduced her to our ecosystem.

On her cousin’s advice, she joined GOQii on September 2017 and since then, there has been no looking back! Her GOQii Coach asked her to start with 20 minute walks for 6 days a week. She was also asked to increase her water intake to 2l and cut down on sugar. Instead of sugar in her tea, she switched to jaggery.

The following month, she started with Tabata workouts on alternate days of the week and alternate days of walking. She began eating one fruit a day and included salads – something she used to hate earlier but has to include at least a few days a week.

One of the very important habits that she changed was the time she took to complete her meals. Earlier, she would gulp her food down and finish it within 5 minutes. Now, she chews her food well and takes at least 10-15mins to finish her meals. She avoids skipping meals and is as consistent as possible with meal timings.

Her coach also introduced her to intermittent fasting which helped her reduce her weight tremendously!

Embracing Changes

Her weight used to be 72kg but she succeeded in bringing down her weight to 57kg by the end of 2018. This gave a tremendous boost to her self-esteem since she was able to carry most of the outfits which she couldn’t fit into before. She was greatly appreciated by family members, friends and colleagues who applauded her transformation and helped her feel more positive about herself.

What Does Namrata Shukla Think About Her Transformation and GOQii?

Namrata says it pains her to see her neighbours go for junk food just to save themselves the trouble of cooking a healthy meal, which she feels is not very difficult. She says people don’t want to look in the direction of health and fitness. Though she indulges her sweet tooth every once in a while, she is aware of what constitutes healthy food, healthy eating habits as well as a healthy lifestyle – things she had not given much thought to earlier.

Losing weight has given her a sense of achievement which was missing from her life before. Her message to people who are struggling with weight issues, unable to stick to health goals or commit themselves is, “If I can do it, so can you!”

Her boost in confidence and positivity is something she attributes to GOQii. Now, she is able to feel good when she looks at herself in the mirror. She wanted someone to push her and that’s where GOQii came in.

She says that her GOQii Coach has been proactive and motivated her a lot. Her Coach always brought her back on track when she lost focus, keeping her head in the game. Namrata Shukla is thankful to her Coach for bringing all the positive changes in her!

We know for sure that Namrata Shukla will continue on this path of good health and will Level Up further in the year 2020! Do you plan to do the same? Do you have an inspiring story to share? Send it here!

#BeTheForce

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Change Begins With a Single Step – Aniruddha Bhave User Journey

Motivation is always the key to achieving your health goals but what happens when you don’t have a health goal to begin with? What happens when there is nothing there to push you towards a healthier lifestyle? Where do you begin? For Aniruddha Bhave, the push came from the consequences of a sedentary lifestyle.

“It’s true that motivation has to come from within. However, you always need someone to lend a helping hand. This was fulfilled exceptionally well by GOQii,” says Aniruddha Bhave after his transformation with GOQii.

Sedentary Lifestyle and the Desire to Change 

Before joining GOQii, Aniruddha Bhave, a banker from Mumbai, led a very sedentary lifestyle. His day included long hours of sitting in the office and extensive travelling for work. He travelled by car wherever he went and his eating timings were quite off.

His weight had increased to 79kg, he had been smoking for almost 10 years and drank alcohol occasionally. All of these habits took a steep toll on his health. He had suffered from spondylitis at the age of 32 and was diagnosed as pre-diabetic at the age of 40.

Around this time, he had no idea of what constitutes a healthy lifestyle. He was oblivious about fitness, about what comprises of a healthy and an unhealthy diet. His doctor had asked him to either start with medication or healthy lifestyle modification. As exercise seemed liked a far cry to him back then, he chose medication.

He was on medication for 2 years before joining GOQii.

Making the Change! 

In September 2017, one of Anirudhha Bhave’s friends introduced him to GOQii. Initially, he was extremely sceptical whether it will help or not or if it was going to be worth the time and effort. He decided to go ahead because he was looking for a tracker to track his activities.

When Aniruddha Bhave began his journey with GOQii, his primary goal was weight loss. The initial habits that his GOQii Coach set was basic walking as exercise, mindful eating and better sleep – all of which were missing from his life. He was asked to consume raw garlic on an empty stomach in the morning along with a concoction made of lemon, honey and cinnamon with warm water.

As he progressed, Aniruddha slowly switched from walking to jogging and later, he began running. His GOQii Coach was very persistent and ensured that he followed all the habits given to him diligently. When he began running in December 2017, he knew there was no turning back now!

Complete Change, Weight Loss and More 

“Running has become my passion,” is what Aniruddha Bhave told GOQii. In fact, he had suffered muscle loss because he was running too much. His GOQii Coach then asked him to perform strength training and increase his protein intake. He began consuming Whey Protein and even tried protein bars, both of which he bought from the GOQii Health Store.

He stopped with medication 3 months after joining GOQii. Aniruddha Bhave even took the 21 Days Challenge and completed it. His current habits include running for two days – one for 15km and the other for 7-8km. On other days, he performs strength training. He has even set up a  mini gym at his home for weight training as suggested by his GOQii Coach.

Within 8 months of joining GOQii, Aniruddha lost 12kg. He further reduced his weight to 64.5kg. His HbA1c level has come down from 6.5 to a normal 5.5. Whereas walking even half a km used to be a task, he can now run 10km easily.

Aniruddha now is quite active on GOQii Play. He attributes his increased motivation to coach Aliya Imran. Apart from Aliya’s classes, he also attends Marathon Expert Parwage Alam’s classes for tips on running, Mayuri Dongre’s classes for reviews on products available in the GOQii Health Store as well as Fitness Expert Shweta Kariya’s classes functional training and fitness. He even attends Medical Classes conducted by doctors for medical awareness.

Being the Force 

Looking at his amazing transformation, a lot of his friends have taken a keen interest in health and fitness. His wife has also lost weight and brought her thyroid under control with help from GOQii. Aniruddha Bhave is their source of constant motivation and inspiration.

Overall, he considers GOQii to be a blessing for him. He has proven that although the first step is often difficult, but once you take it, with the right guidance and motivation, it can transform your life in unimaginable ways. Any and all change begins with a single step and when you do, there’s no turning back!

#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 […]