Dare2Fit

21/07/2025

Sanya didn’t have extra time.
As a full-time lawyer with a packed schedule and deadlines, fitness seemed almost impossible.
But step by step, meal by meal - she stayed consistent. No crash diets, no fancy supplements - just a simple plan and daily effort.

Today, she’s 12 kgs lighter - and a lot stronger .

Let’s celebrate her real, quiet victory. 👏💪✨

09/07/2025

“Sahil, we have so much work, we can’t even explain it. We’re working like crazy—no time to eat, no time to rest.”

I hear this almost every day.

And whenever I do, I remember something an old man once said to me. He was 80 years old, and had seen life deeply. He said:

“The first generation works like donkeys—day and night—to earn money and save it.
The second generation also works hard.
The third one becomes lazy.
And in the fourth, a कपूत(bad son)is born who wastes everything”

My friend… for whom you are burning yourself ?

Health once gone , it’s gone forever. Take it seriously and make sure , your excuses for not eating right and exercising don’t swallow you .

14/06/2025

2019 -
Home made food
with 40 minutes of
exercise (4-5 times a week) &
6-7 hours of sleep .
Moderate stress with high energy

2025 -
Home made food with
40 minutes of exercise (3 times a week)
& 4-5 hours of sleep .
Stress is relatively high
with similar Energy levels as before

Consistency is Key

17/03/2025

13/02/2025

Lost 10 kgs 👏👏

23/01/2025

09/01/2025

Todays Lunch -:
1. Sprouts Salad
2. Dahi Fruit Custard
- Thanks for the Healthy and Delicious Meal

04/10/2024

IT Industry main kaam karne waalo ko Lower Back main problems common baat hoti jaa rahi hai , isliye ab unhone Khada hokar kaam karne ka socha hai aur sath hi sath , unko ye bhi lagta hai …ki isse bahut sari extra calories bhi burn hogi toh extra weight loss bhi ho jayega …par kya ye sochna unka theek hai ??
Chalo…let’s see …
Maan lijiye ek insaan 70 kg ka hai aur 8 ghante khada hokar kaam karta hai toh definitely wo extra calories burn karega par wo kitni extra hogi ?
Wo hongi around 400-450 calories ….waah …maaza aa gaya …hainaa…
Par kaam ka stress khatam karne ke liye , fir wohi insaan baad main , kuch na kuch Junk khaa leta hai kyunki usko lagta hai ki usne khada hoke kaam kiya hai toh ye extra calories compensate ho jayengi …par aisa nahi hota sir ji kyunki junk food main calories hoti hai bahut jyada(kabhi kabhi 2000-3000 bhi hoti hai aur bade araam se hoti hai) .

Toh ab Maths lagaye -:
Poora din(8 ghante) khade hoke extra calories burn kari 400-450 par raat ko Junk khaake agar 1000-1500 extra khaa li toh sab mitti kar diya …

Toh is vaham main mat rahiye …ki main ab kuch bhi khaa sakta hun…Else dheere dheere Weight Loss ki jagah tummy nikal aayega aur aap sabko yahi kahenge “main toh kuch khaata hi nahi ji…saara din active bhi rahta hun …pata nahi weight kaise badh jaata hai”

Toh khade hokar kaam karna kuch had tak aapko benefits dega(lower back ko) aur extra calories burn hogi but uska benefit tabhi hai jab aap overall Diet ka dhyaan rakhenge.

27/09/2024

Staying away from White sugar(cheeni) & white rice will definitely benefit an Individual as cheeni is just empty calories(no nutrition) & white rice is again low on nutrition density( more calories & less nutrition).

Although ,a person , who is metabolically healthy , physically active and is not carry high levels of body fat , can add white sugar & white rice , in controlled amounts, to add taste & flavor in his diet(not everyone needs to be a fitness freak & some amount of taste is important in life & diet both, else a person can feel unnecessary repressed & that can backfire).

So far , the secrets of Actor’s Health makes sense …but then , where the problem begins ?
The problem begins with “Staying away from White Salt” .
Generally , limiting salt to 5 grams(1 teaspoon a day) is good as excessive salt cause problems in certain individuals but avoiding it completely is not healthy and can be Harmful.

Why I am saying so ?
It’s because Salt isn’t just for flavor - our bodies need some salt to function properly. It’s like oil in a car engine.
Without any salt:

1. Your body can’t balance fluids properly, which can make you feel dizzy or confused.

2. Your nerves and muscles (including your heart) might not work right.

3. You could feel very tired and weak.

4. In extreme cases, it can even lead to seizures or other serious problems.

Also, in many places, salt has added iodine, which your body needs for a healthy thyroid.

The real trick isn’t to cut out salt completely, but to use it in moderation. Think of salt like water for a plant - too little is bad, too much is bad, but the right amount is just what your body needs.
Remember- “Balance is Key , when it comes to Salt & complete Avoidance can be Harmful”

17/08/2024

Roshni ne apne bedroom ki khidki se bahar dekha. Sheher ki chamakti battiyan uske andar ki khamoshi ka mazaak uda rahi thīn. 42 saal ki umar mein, zindagi ke har mod par woh khud ko akela mehsoos kar rahi thi.
Bachche college chale gaye the. Pati ko apne kaam se fursat nahi thi. Ghar ka har kona Roshni ki tanhai ka gawah tha.
Raat ke 2 baj rahe the. Neend usse dhoka de gayi thi, jaise zindagi ne. Usne apne haathon ko dekha - ek zamane mein in haathon ne guitar bajaya tha, ab sirf Instagram par reels scroll karte the.
Achanak, ek familiar khichaav ne usse kitchen ki taraf kheencha. Fridge ka darvaza khula, aur uski aankhon mein ek chamak aayi. Chocolate cake ka ek bada sa piece, jo kal beti ke birthday par bacha tha.
“Nahi Roshni, control,” usne khud se kaha. Lekin uski ungliyan pehle se hi cake ko chu rahi thīn.
Ek bite. Phir ek aur. Jaise-jaise cake khatm hota gaya, waise-waise uski aankhon mein aansu bhar aaye. Har bite ke saath ek memory - khushi, dukh, akelapan, sab kuch mix ho raha tha.
Cake khatm hua toh ice-cream shuru hui. Phir chips aur fir Burger. Jaise nashe mein doob rahi ho, woh khaaye ja rahi thi.
Subah ki pehli kiran ne usse hosh mein laya. Kitchen ka floor wrappers se bhara tha. Roshni ne apne aap ko mirror mein dekha - aankhein sooji hui, chehre par guilt.
Roshni jaanti thi ki usse madad ki zarurat hai, par abhi tak woh khud ko taiyaar nahi kar payi thi kisi se baat karne ke liye. Ye ek ongoing struggle tha …
Is tarah, ek aur din guzar gaya Roshni ki zindagi mein - na poori haar, na poori jeet. Bas ek aur din, stress eating ke saath struggle karte hue, umeed rakhte hue ki ek din, shayad, woh is cycle se bahar nikal payegi.​​​​​​​​​​​​​​​​

09/08/2024

Rahul aur Neha ki shaadi 3 months door thi. Rahul ne decide kiya ki woh fit hona chahta hai.
“Neha, main ek calorie tracking app use karunga. 1800 calories per day, bas!” Rahul ne excited hokar kaha.
Neha thoda skeptical thi, “Theek hai, par dhyan rakhna.”

Rahul ka typical day:

Breakfast: 2 brown bread slices with peanut butter (300 cal)
Mid-morning: 1 apple aur 1 small pack of chips (250 cal)
Lunch: 1 plate rajma chawal ya 1 chicken roll (450 cal)
Evening snack: 1 samosa ya 1 small pack of nuts (200 cal)
Dinner: 2 chapatis with sabzi, ya kabhi kabhi 2 slices of pizza (500 cal)
Late night: 1 small scoop ice cream (100 cal)

Total: Perfect 1800 calories!

Month 1: Rahul ka weight 3 kg kam hua. “Dekha Neha, it’s working!”
Neha ne notice kiya, “Par Rahul, tum kabhi kabhi sirf junk kha lete ho, jab tak calories limit mein ho.”
Rahul ne dismiss kiya, “Arrey yaar, calories calories hote hain!”

Month 2: Weight loss continue hua, par Rahul ki energy levels fluctuate karne lagi. Office mein focus problems. Gym mein performance drop.
Neha worried thi, “Rahul, tumhari skin dull ho rahi hai, aur tum irritated rehte ho.”
Rahul thoda defensive hua, “Tum overthink kar rahi ho. Mera weight to kam ho raha hai na!”

Pre-wedding shoot: Photographer ne comment kiya, “Rahul bhai, weight to kam hua hai, par glow kahan hai?”

Rahul ko laga kuch gadbad hai. Usne finally ek nutritionist se consult kiya.
Nutritionist ne Rahul ka food diary dekha aur explain kiya:
“Rahul, aap calories to track kar rahe hain, par nutrition ka kya? Aapke diet mein variety kam hai, processed food zyada hai. Protein , healthy fats ,Vitamins, minerals ki kami hai.”

Rahul ne realize kiya ki usne mistake ki thi. Usne apni diet modify ki…

2 months baad: Rahul ki energy levels improved, skin better, mood stabilized. Weight stable, par body composition improved.

Wedding day: Rahul healthier aur confident feel kar raha tha.
Neha khush thi, “Ab lag rahe ho mere Rahul jaisa - healthy and happy!”

Rahul ne realize kiya, “Sirf calories track karne se kaam nahi chalta aur haan, kabhi kabhi partner ki baat sun leni chahiye!”