Sanjana Shah, Bandra West (2026)

19/09/2020

🎢ONE STEP AT A TIME:

🐾Changing habits may not be very easy. It is a process that is done successfully in stages & small steps over time.

🌟Explore the stages of change to identify where you fall in your quest for a healthier you:

1️⃣ PRE-CONTEMPLATION:
🤷🏻‍♀️Unaware of behaviour or need for change, not planning to change.

🔹TIP: Read this and ask yourself whether do you need to really bring a change in your habits.

2️⃣ CONTEMPLATION:
🙇🏻‍♀️Thinking about change, seeking out for support & information.

🔸Tip: Make a list of the benefits and a list of the barriers that could get in the way can be helpful. Review this list of pros & cons, then ask yourself, how this change will affect your life.

3️⃣ PREPARATION:
👩🏻‍💻Planning to make change, gathering confidence and resources.

🔹TIP: Figure out your specific goals, look at your list of pros and cons, make an action plan from those. Anticipate the types of barriers you may encounter & solutions that you can incorporate when barriers do exist!

4️⃣ ACTION:
🚶‍♀️Taking positive steps to make change & putting plans into practice.

🔸TIP: During this stage you are adjusting to the new changes & troubleshooting any challenges that take place. A habit is created over time & tracking your progress will help you make adjustments to stay in line with your goals. Slip-ups will happen so be prepared to get back on track when a they do, rather than allowing them to ruin your goals, focus on each step that you take on your journey.

5️⃣ MAINTENANCE:
✅Achieving results & behaviour becomes a part of your daily life.

🔹TIP: Your change has now become a habit & you have overcome challenges, setbacks & been able to stick with your plan. To keep this new habit fresh, add variety to your routine, stay motivated by rewarding yourself. Have a plan for any setbacks and challenges by problem solving and creating an action plan. Challenge yourself by expanding your goals!

🤔Did you find where you are in your stage of change?

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18/09/2020

An average person could live without food for nearly a month, but we could only survive about one week without water—that’s how essential water is to human life🌟

Still struggling to up your water intake?🤔
Swipe left ➡️

HACKS 2 UP YOUR OVERALL WATER INTAKE (PART II):

1️⃣ MARRY CARRY 🍶
Carry your water bottle around!

2️⃣ INTERESTING IN SIGHT 👀
If you’re lazy to go to the kitchen to drink water, keep your sipper in front of you!

3️⃣ LINGER AT HUNGER 🍿
Ask yourself whether you’re actually hungry or just thirsty every time you think that you’re hungry!

4️⃣ WORK IT OUT🏋🏻‍♀️
Exercising more could also increase your thirst and help you consume more water.

5️⃣ RE THE MIND ⏰
Set reminders on your phone or app. If that still doesn’t work for you, instruct your caretaker to force you to drink water.

6️⃣ RHYME WITH TIME 🕦
Make water a part of your routine. Follow specific timings & maintain the habit!

7️⃣ COUNT ME IN 🗒
Account your water intake to be more mindful, use pocket diaries or phone apps.

REMEMBER:
By the time you feel thirsty, your body has lost more than 1 percent of its total water – so let’s not feel thirst.
Take a break right now and have a glass of water.
Cheers🥂

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💧 @ Bandra West

17/09/2020

💥When your WHY is stronger than your WANT you will find your WAY!

What’s your why to get healthier & fitter?🤔

🌟 Here are 5 interesting WHY’s I have heard in my life:

1️⃣ I want to get healthier because when I had the heart scare a few weeks ago I was terrified that my kids might grow up without a dad. I want to be able to live my life to the fullest alongside with my family.
-47 year old father

2️⃣ I want to be active enough to be able to perform my activities of daily living like bathing myself, cooking for myself, go shopping for my own groceries & not be dependent on my children.
-85 year old grandmother

3️⃣ I want to be stronger & fitter so that I am able to conceive a healthy child & be a role model for them.
-36 year old married woman

4️⃣ I want to be athletic so that I can someday become a professional cricketer like my father.
-10 year old boy

5️⃣ I want to be fitter so that when I go on my Euro trip, I am able to go hiking with my friends and choose to walk instead of getting in a cab and in turn save some money.
-25 year old boy

Do you know what your why is?

Do let me know!😊

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❤️

16/09/2020

We all know that WATER IS ESSENTIAL FOR LIFE & that it is forms an integral part of our diet!💦

However, most of us struggle to even consume 2 litres of water throughout the day!🤔

💥Here are my hacks with which you can scale up your water game (PART I):

1️⃣ EAT IT UP🍽
🔹 Eat foods rich in water
🔹Prepare dishes with a higher water content

2️⃣ FLAV IT UP🍸
Make water interesting without adding calories by opting for:
🔸Infused water
🔸 Herbal teas or Kadhas
🔸 Sparkling Water

3️⃣ ICE IT UP🧊
🔹 Add ice to all your drinks. You will be indirectly adding water!
🔹 If you don’t enjoy water room temperature, try adding ice to it or having sorbets, slushes, crushed ice.

4️⃣ STRAW IT UP🥤
Adding a straw or a using a sipper will help you:
🔸 Drink faster, hence more
🔸 Will make your drink water more conveniently and interestingly

5️⃣ SPICE IT UP🌶
🔹 If you relatively consume more spices, you will sooner or later want to reach out to that extra glass of water.
🔹 However, remember to not keep sipping on fluids while eating.

Stay tuned for more!
Part II coming soon!✨

Until then let me know if these were helpful😊

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💧 @ New Delhi

15/09/2020

💭

Transformation begins with a vision 👀
Are you looking in the right direction?🤔

Look into your MIND for the answer!🔍🧠

🖐🏼 Here are 5 things you need to do:

1️⃣ Identify WHO you are🤷🏻‍♀️

2️⃣ Find your WHY🧩

3️⃣ List down WHAT your goal is🎯

4️⃣ Plan HOW you’ll go about it📑

5️⃣ GET IN ACTION💃🏻
So are you ready to start your journey?🚀

If you need help or are looking at customising your nutrition plans and transforming your lifestyle, allow me to help you🤗

Let’s get this!💫
On Your Mark, Get Set, Go 🏹
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14/09/2020

S for SPROUT🌱 S for SUPERFOOD!💪🏼

Sprouts have become pretty popular and are recognised as a superfood today.
Ever wondered why?🤔
Swipe left to know more ➡️

🌟 Here are my top 5 reasons as to why you should SPROUT your pulses, grains or nuts before consuming them:

1️⃣ CUTS DOWN CALORIES, FILLS WITH FIBER🥗
Being lower calories & higher in fiber, it is pretty satiating and keeps those extra cravings away, and thus may help in weight loss. Fistful of raw moong can turn our to become an entire big bowl of sprouts!

2️⃣ POWER PACKED PROTEIN💪🏼
The quality, bioavailability and ease of digestion increase in sprouts. They’re also a cheap and convenient source of protein

3️⃣ MAGNIFIED MINERALS & VITAL VITAMINS✨
The total micronutrient content may increase by upto x20 times while sprouting. However, it also differs based on the specific grain, pulse or nut.

4️⃣ DOWNRIGHT TO DIGEST🤰🏻
Every felt bloated after consuming beans? Try soaking & sprouting them!
Sprouts may have upto 100x more enzymes and ease digestion. They also help in enhancing the gut health.

5️⃣ AUGMENTED ALKALINITY, INCREASED IMMUNITY🦠
Research suggests that having a lower pH(acidity) in the body may increase your risk to catching diseases. However sprouts contain phytochemicals, antioxidants & flavonoids which help in regulating the pH, reduce it and increase ones immunity.

⛔️ However, there are certain things you need to be cautious about.
to know more!

Till then let me know in the comments, whether you sprout:
If you’re looking at customising your plans, allow me to help you🤗

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🌱

13/09/2020

🌟
“SUNDAY KE FUNDAY"
-by Sanjana Shah & Tharun Sholarajan: Head Coach, Golds Gym India!🤩

Is your Sunday just a Fun-day? Also, is only Sunday your fun day? Why not all days?
Mostly because you're not planning ahead!📝

Isn't it fun to kinda know what's coming up in the future?⏳

Enjoying the element of surprise and spontaneity in life is one thing, but keeping everything completely unplanned and being unprepared for the future is definitely NO FUN AT ALL! You cut yourself severely short!⛔️

It’s good to have fun on a Sunday! But make sure you take sometime off and plan ahead for the week ahead.📆

Even if you spend just for 20 minutes planning the week ahead, it'll be much more than worth it!🏆

It'll get the ball rolling well in advance, save you time during the week, help you be more productive and help you achieve your goals EARLIER!🤹🏻

Isn't THAT fun?? To have time to do other things in life like spending more time with friends and family or achieving bigger better goals? Think about it!💡

Because no matter how much you plan, life WILL throw a surprise at you, and THAT'S when you'll need to be spontaneous. So save it for when it's needed and plan ahead!➡️

Your planning can include:

1️⃣ Weekly meals 🍛

2️⃣ Workout & meditation routine 🧘🏻‍♀️

3️⃣ Business meetings & upcoming projects 🤝

4️⃣ Social media content calendar 🗓

5️⃣ Household work 🧹

6️⃣ Time for family 👨‍👩‍👧‍👦

7️⃣ Time for your date 👩‍❤️‍💋‍👨

8️⃣ Netflix series/films weekly schedule📽

9️⃣ Time for your Hobby/leisure 🎵

🔟 Sleep schedule 🛏

Try it, be more organised. It'll make your life a lot easier! And a lot more FUN!🥳

Happy Sunday!🌈
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MEET YOUR ONLINE COACHES:

💥 FOR CUSTOMIZED NUTRITION PLANNING: FOLLOW, message 🥗

💥 FOR CUSTOMIZED ONLINE PERSONAL, GROUP TRAINING: FOLLOW, message

(He's responsible for 2,50,000 Goldsgymindia members and 1000 trainers in 95 cities!) 🏋🏻‍♂️
☀️ 😎

24/08/2020

World’s 7 Best Doctors:

1️⃣ Sunshine 🌞
2️⃣ Water 🌊
3️⃣ Rest 🛏
4️⃣ Good Air 🌬
5️⃣ Exercise 🤽🏼‍♀️
6️⃣ Diet 🥗
7️⃣ Positive Thinking ✨

Hence, Goa can be a great idea! 😛🍽🏖

Happy Monday!☕️ Have a great week🌈

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🌴 💭 💕

21/08/2020

As humans we have a habit to procrastinate. We have ‘n’ number of reasons/excuses to NOT change, because we tend to wait for the right time, day or moment!📆

Could be the usual attitude of
‘I’ll start from Monday’, ‘I’ll start after enjoying New Years’ or ‘I’ll start after purchasing a Gym membership’ and so on......

🤔But wait, why do we have to wait for these occasions and take out a ‘muhrat’?
Nobody knows what will happen tomorrow!🤷🏻‍♀️

Changing your lifestyle is not equal to a punishment! ❌

It does not mean going all out like a skyrocket from a particular day, for a particular period, and then letting that rocket crash to the ground and cause a disaster🚀💥

It’s about getting in the process♻️
It’s about making changes✅
Even small changes, mean progress!❇️

Could be as small as:
🔹Having dinner 15 minutes earlier
🔸Exercising 5 minutes more
🔹Smoking 1 cigarette lesser
🔸Adding 1 extra glass of water
🔹Going 15 minutes earlier to bed..compared to the previous weeks average!

This is NO RAT RACE! It’s OKAY to take your time in order to reach your goals. But consistent progress matters and the minutest effort counts!🧮

Start your journey NOW!🤾🏻‍♀️
Bon voyage✈️

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👣

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17/08/2020

📸Copying someone else’s nutrition plan after witnessing their transformation?

Yayy👍🏼 Nayy👎🏼

Best you understand this when it comes to nutrition:

🌟One size DOES NOT fit all!
➡️Do not get disappointed if you don’t see similar results.
➡️What worked for someone may not necessarily work for you!

🌟You and they are DIFFERENT!
➡️We are not clones! Each one has a different body, genetics, lifestyle, eating & cultural habits, resources, health & nutrition status including hormones, enzymes & other biochemical parameters.

💥Latest research strongly suggests that even identical TWINS DON’T RESPOND the same way to a particular diet and foods!💥

Then HOW can nutrition advice be SAME for all?🤔

➡️Since humans are so used to following or getting influenced by what is being endorsed by celebrities or influencers, has worked for their peers or simply some WhatsApp forwards, they fail to give it second a thought and get carried away with a ‘diet’ in order to meet their goals.
➡️That is why most so called dietary advice does not work for many & in fact may be harmful to the internal health than do any good!

🤨Then WHAT must one do?

✅Get your FACT CHECK done RIGHT
✅Opt for a PERSONALISED NUTRITION PLAN if you really wish to as:
➡️It takes care of what suits YOU & YOUR BODY
➡️It is more SPECIFIC & PRECISE since it considers several factors, hence may help you achieve your goals in a HEALTHIER & BETTER manner
➡️It makes the plan EFFECTIVE, ENJOYABLE & SUSTAINABLE for you!

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📩DM for booking your first FREE consultation!
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@ Maharashtra

12/08/2020

🧘🏻FASTING vs FEASTING🍱

Today we celebrate the birth of Lord Krishna! Apart from Pooja, Vrat & other Rituals, many believers also fast on this day; as fasting is an integral part of Shri Krishna Janmashtami festivities🌸

The Janmashtami fast (FALHAR) comes with certain rules🌟

I’ve observed many people complain about gastrointestinal distress because most of them do not do it the correct way🧐

💥We need to understand the difference between FASTING & FEASTING!💥

Fasting is done to reduce the stress on the body, by consuming easy to digest & easy to prepare foods, so that one can devote the time in other activities & be active throughout the day💫

However, today we have changed it’s definition in our minds by treating it more like FEASTING where it makes us sluggish🌎
Excessive consumption of any ingredient is harmful for the body🦠

Most of us consume excessive Falhar dishes like deep fried sago vadas, pattice, fries, puris & so on, while ignoring the easy to digest foods like fruits, coconut water, nuts, organic milk/yogurt & so on🔥

It’s crucial to understand MODERATION IS KEY!🔑

If it’s not possible to have a balanced meal, ensure you at least balance your nutrients throughout the day!🕰

📋MY FALHAR TIPS:

➡️On wake up: LEMON WATER
➡️Breakfast: 2 FRUITS with COCONUT WATER
➡️Lunch: Enjoy wholesome COOKED MEAL in moderation
➡️Evening Snack: Handful of NUTS + thin CHHAAS or some khaari cucumbers/doodhi JUICE.
➡️Dinner: Keep it EARLY & LIGHT - Glass of milk, bowl of curd or a high fiber buckwheat based recipe like its dhokla.
➡️STAY HYDRATED
➡️Sip on some boiled JEERA WATER throughout the day especially at night to avoid bloating or a heavy stomach.
➡️Stay calm, composed & be GRATEFUL to God for what you have than keep demand for more(Practice this DAILY)

🍽I’m enjoying a Rajgira Paratha, couple of Buckwheat Dhoklas, a roasted Sago cutlet, a cup of Aloo jeera, a Roasted Sago cutlet & my favourite, spoonful of homemade Shrikhand for lunch!

(I advice those who have existing medical conditions related to diet, must consult their doctor/nutritionist before fasting)

Wishing you all a Happy & Safe Janmashtami!🙏✨ @ Mumbai, Maharashtra

07/08/2020

‘WEIGHT’ becomes an easy & convenient tool for a layman in order to track their progress towards their goal, be it to lose or gain weight.💥

🤔However, I have observed that most people weigh themselves ineffectively, & claim to have lost or put on weight, ending up scratching their heads as to why the reading is significantly different every time they weigh themselves.

✅So here are my 5 strong suggestions for one to keep in mind before weighing oneself:
(Solutions are on the slides, discussion listed below)

1️⃣ WEIGHING SCALE MATTERS:

Yes, you heard it right. What I mean to say is your weight will differ if you:
🔸 Weigh yourself on a different scale
🔹 Put it on an uneven, wet or soft surface
🔸 Do not wait for the scale to come to 0.0 in digital & do not correct errors in an analogue scale

2️⃣ TIME OF THE DAY:

Most people weigh themselves at any point of the day, but fail to understand that weight fluctuates based on time. E.g. Drink 2 glasses of water, eat a big meal, feel constipated & you may be up to 0.5-1.0 kg up! ⏰

3️⃣ WAY OF WEIGHING:

If you weigh yourself at a gym prior to your workout with your shoes, huge headphones & phone on you, then sweat it out, lose water & weigh yourself post that, your weight may be less again! Will I congratulate you? I don't think so! Because it’s just water which you’ve lost, that'll be back after you drink couple of glasses. 💦

4️⃣ TRACKING PROGRESS:

If you weigh yourself after a terrible sleepless drunk and binge all Friday or Saturday night, you may notice a change in your weight the next day, which may change on a Monday or Tuesday after you’re back to your routine.📈

5️⃣ IGNORE THE SCALE:

Weighing yourself may act as a motivator for some & push you to work harder towards your goals, but it may demotivate some & stress you out triggering emotional eating & anxiety if they’ve not made progress. ❌

If you’re of the 2nd type I suggest you seek professional help for more structured guidance.👩🏻‍💻

The numbers on the scale do not always determine how healthy one is.💪🏼

A lot of other factors play an essential role in weight fluctuations apart from these...

Stay tuned for more!✨ @ Mumbai, Maharashtra

Sanjana Shah