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ACE-Personal Trainer
ACE-Weight Management Specialist
ACE-Diabetes and Exercise Specialist
PN-Sports and Exercise Nutritionist
NASM-Corrective Exercise

02/07/2020

Are you looking for healthier high protein snack options,
Here it is.......
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For online training and fitness programs DM
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29/06/2020

DESIRE is the starting point of all achievement, not a hope, not a wish, but a keen pulsating DESIRE which transcends everything.
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28/06/2020

Do you agree...
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27/06/2020

When someone thinks of loosing weight or get fit two words that strikes their mind is Diet and exercise .
Some people find dieting easy so they eat less and other category of people stick to more of exercise
So what’s better DIET or EXERCISE?..

I think keeping a balance between both the terms is important. Doing one or other will end up in a failure of effort.
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If you don’t exercise and just do diet, you will certainly lose weight 😀. But what about that toned awesome body that you are looking for? It just won’t happen.
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See, with resistance training and right food, you can build some muscles and have that great toned physique.
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Conversely if you train hard but not track your calories or have some method of monitoring what you eat, your progress will hit a stand still at some point. Or it won’t even happen.
If your idea is to lose weight, you need to eat less calories than you burn.
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So instead of doing diet or exercise alone, combine together to get more promising results.
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Remember: diet is a QUEEN 👸 and exercise is KING 🤴 together you can make a KINGDOM.
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For online training and fitness programs DM
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26/06/2020

He has unlocked his inner potential during this lockdown 🔒By following a training program from
Are you also ready???
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For online training and fitness programs DM
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26/05/2020

What’s BMI.... Let’s check this out....
Body mass index is a frequently used index to assess a person’s body composition. This assessment compares your body weight to your height to come up with a value that indicate whether you are underweight, normal weight, overweight, or obese.
Understanding your body composition is valuable because BMI is directly correlated with health outcomes.

If your BMI is:

Below 18.5 : you are considered as underweight.
18.5-24.9 : you are considered to be in the normal range.
25.0-29.9 : you are considered overweight.
30.0-34.9 : Grade I Obesity 35.0-39.9 : Grade II Obesity.
>40 : Grade III Obesity

Recent researches shows If you are overweight or obese, you develop an increased risk for Diabetes, Hypertension, Stroke, Heart Attack, Breathing problems, Certain cancers (uterine, breast, colon, prostate) and Arthritis.

SO, it’s really important to know where you are in this scale.

🔹If you are underweight, discuss strategies to reach a normal weight with your personal trainer or dietitian.
🔹If you are a normal weight, make healthy food choices and participate in regular physical activity in order to stay where you are at.
🔹If you are overweight or obese, you can begin to lower your disease risk by losing just 5-10% of your current body weight!

But there’s a limitation for this assessment.....

BMI does not take into account that muscle weighs more than fat. For this reason, a person with a muscular built may be misclassified as overweight.
In this situation a waist circumference is a better measure of disease risk.

22/05/2020

Carbohydrate 🍚 intake has gained a bad reputation among Fitness enthusiasts as it is believed that eating carbs can make you gain weight. And there is a common misconception that, for reducing weight one should avoid carbohydrates from their diet. So, When someone thinks about loosing weight, they cutdown all the carbohydrates from their diet. And this might work for some people as it leads to a calorie deficit. But for many others this causes severe Health problems too..

Earlier we used to believe that eating 🍽 fat makes us fat, later we started blaming carbs 🍚 for the same.. But recent studies shows that it’s not carbs, excessive consumption of any food can lead to weight gain. Likewise, this is the right time to change our mindset that “ If you are eating carbs, you can’t lose weight.”

In a recent study, dieters were observed to compare the different weight losses that resulted from a low-fat diet (LFD) and a low-carb diet (LCD). The researchers found that after 6 months of following calorie-reduction diets, weight changes were similar for both the LFD and LCD groups.
This means, avoiding carb is not the only way to reduce weight.
And it’s not necessary to avoid carbs from your diet as long as you are in calorie deficit.... “Which means you are burning more calories than you are consuming”.

As we all know carbohydrates are the body’s main source of energy,
Without it our body won’t work properly. The Dietary Guidelines recommend an average person should consume 45 to 65 percent of their daily diet from carbohydrate sources. So, instead of avoiding calories from carbs, we should pay attention in maintaining a calorie deficit by eating a “BALANCED DIET ”.

In general, I recommend weight loss diet should be a balanced one including healthy carbs, fat, proteins, minerals and micronutrients. It’s ideal to consume whole grains, fruits and veggies that are closest to their natural form.

Remember; “ Weight loss is still possible with carbs, if you are in a Calorie deficit.”

15/05/2020

If you are a beginner with fatloss goals, here are simple changes for you to grab on the go..
🔹Fix your meal timings.
🔹Drink 1 glass water💧before every meal.
🔹Add a serving of veggies 🥗 to each meal.
🔹Chew your meals properly.
🔹Try to make protein the star of every meal.
🔹Drink coffee.
🔹Walk 30 minutes everyday.
🔹Stop weighing yourself everyday.
🔹Drink spinach juice every day. Just kidding, don’t fall for whatever 2020’s fat burning “secret” is.
Stay focused on long term.

15/05/2020

Throwback

14/05/2020

Most of the dieters consider 8:00 pm 🕗 as a mysterious time.
And they believe that eating carbs after 8:00 pm will make them gain weight.
Remember; only you know the time... food doesn’t....
Your food doesn’t change calories just because it’s later in the evening and your metabolism doesn’t just stop when clock ⏰ hits 8:00 pm. And also, Eating carbs 🍞 will never make you gain weight You will gain weight only if you are eating more calories than your body needs..
time doesn’t matter.

25/04/2020

For most, reducing food intake feels a lot like watching their bank 🏦 account drains as the day progresses.
A better mindset shift is incorporating healthy eating habits of someone who is already at your target weight.
Slowly slowly make changes in your habits... As you do this, you will also receive the byproduct of slowly and naturally loosing weight & you will reach your target weight.
It may take 6 months or even 2 years.... and that is fine! But the eating 🍽 habits that you acquired during this period will help you in maintaining your ideal weight through out your life...

16/02/2020

As with most things in nutrition, there’s no simple answer.Your individual needs depend on your health, body composition, your goal, and level of physical activity (type, intensity, and duration). And even taking all this into account, you’ll end up with a starting number, which you’ll need to adjust through self-experimentation.
We all know protein is one among the three macronutrients that the body needs in larger quantities
The Recommended Dietary Allowance (RDA) states that for sedentary healthy adults, about 0.8 gram of protein per kg of body weight is enough to cover basic daily requirements. In a sense, it’s the minimum amount you need to keep from getting sick — doesn’t mean optimal...

This means a 100 KG sedentary healthy person would need 80 gram of protein a day.

*To determine your minimum daily protein requirement, you can multiply your body weight by 0.8* *(if you are a sedentary healthy individual).*

For athletes, people who workout 🏋‍♀, who have a heavy physical job, who are injured 🤕 or sick, or recovering from surgery , more protein is necessary to build muscle and aid recovery.
For them the story will be little different....
*For people who exercise,The ACSM, and the Academy of Nutrition and Dietetics, recommend 1.2–2.0 g/kg/day to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient.*
Unless you are a performance athlete or bodybuilder,you probably don’t need more than 2.2 gram of protein per kg per day.
For most people, even this relatively higher intake appears to be safe, but not necessarily advisable on a regular basis.
Indeed upper limit of what healthy liver and kidneys can handle is around 3.5 to 4.5 g per kg per day( but we don’t want to stay much time on this range.)
As with any nutrient, consuming more protein than your body can utilise can result in an increase in fat storage.
Note; these recommendations are for healthy individuals,if you have an underlying kidney or liver disease, do contact with your Doctor 👨‍⚕ to know the required protein amount.

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