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onefitjourneyy I help you to end yo yo dietinng and achieve sustainable fat loss results

13/06/2025

Sleep-deprived nights.
A messy schedule.
No meal planning.
No time management.
Just going with the flow.
No tracking.
No accountability.

A simple recipe for feeling demotivated, frustrated, and stuck in the same place.

02/05/2025

So, don’t chase periods. Chase ovulation. Because when you ovulate regularly, your periods follow naturally — and so does better fertility, energy, and long-term health. 🌸Improving ovulation often requires a combination of lifestyle changes, medical support, and consistency. Here’s a breakdown:
✅ 1. Balance Insulin Levels
Insulin resistance is common in PCOS and can interfere with ovulation.
Reduce refined carbs and sugar
Include protein and healthy fats in meals
Exercise regularly (strength training + walking work wonders)
Consider inositol supplements (with doctor’s guidance)
✅ 2. Manage Stress
Chronic stress can suppress ovulation by affecting LH and FSH balance.
Practice deep breathing, yoga, or meditation
Ensure adequate rest and recovery
Avoid overtraining or very low-calorie diets
✅ 3. Strength Training
It improves insulin sensitivity and hormone balance.
Focus on progressive resistance training 3–4 times/week
Add NEAT (non-exercise activity) like walking, stretching, etc.
✅ 4. Fix Sleep
Poor sleep disrupts hormonal rhythms.
Aim for 7–9 hours of quality sleep
Sleep/wake at the same time daily (regulates cortisol & insulin)
✅ 5. Monitor Nutrient Deficiencies
Key nutrients for ovulation include:
Vitamin D
Zinc
Magnesium
B-complex vitamins

04/10/2024

घर आणि ऑफिस च्या कामात डाइट आणि एक्झरिसिज मागेच पडते अस फक्त तोपर्यंतच आपण म्हणू शकतो जो पर्यंत घर आणि ऑफिस तब्येती मुळे मागे पडत नाही .
#आरोग्यमधनसंपदा

Very Good Morning If you go in thinking you're going to give up, you're already setting yourself up to fail. You’ll star...
14/09/2024

Very Good Morning
If you go in thinking you're going to give up, you're already setting yourself up to fail. You’ll start searching for excuses—and guess what? You’ll find them.

There will always be an excuse if you look for one. But true success in dieting, or any goal, comes from resilience. It’s about deciding that giving up is not an option, no matter how tough it gets.

Yes, there will be moments when you feel like throwing in the towel. That's normal. But the difference between those who succeed and those who don't? It’s choosing to ignore that voice and keep pushing forward.

Prepare yourself for those moments. Have a plan for when the doubt creeps in—because it will. Even the most motivated people face days where they want to quit. But winners? They don’t let those moments define them.

Motivation will change your day habits will change your life. Take advantage of motivation when it’s there and use it to...
26/08/2024

Motivation will change your day habits will change your life. Take advantage of motivation when it’s there and use it to instil habit that gets you long-term.

Its how you handle , learn this festival season from Coach Enquiry form link in first comment
15/08/2024

Its how you handle , learn this festival season from Coach
Enquiry form link in first comment

Its all how you handle , let’s learn this festive season , enquiry form for 1:1 coaching is in first comment.
15/08/2024

Its all how you handle , let’s learn this festive season , enquiry form for 1:1 coaching is in first comment.

# # # Progressions Over PerfectionWhen starting a fat loss journey, especially as a beginner, it's easy to feel lost an...
30/07/2024

# # # Progressions Over Perfection

When starting a fat loss journey, especially as a beginner, it's easy to feel lost and confused. This often leads to wasted efforts, as the pursuit of perfection can hinder significant progress.

I've personally lost 30 kg, and I was far from perfect when I began. Today, I follow optimal practices for fat loss, but achieving this level of precision was not possible for me mentally or physically at the start. People evolve in phases. When asked how I manage with two kids, a job, and a household, my answer is practice. You get better over time.

Here are some common questions I receive and their answers:

1. **What exercises should I do? Is the gym necessary?**
The key to fat loss is calories, meaning nutrition. If you can walk, then walk. If you can go to the gym, then go to the gym. Start with steps. Movement is important, so move more. Do what you enjoy and what keeps you motivated. If you have access to a gym, that's great for additional benefits. Focus your efforts on what is possible and manageable in your situation. Remember, in fat loss, calorie is king.

2. **Meal timings**
Only you can determine the right meal times for yourself. Eat when you are hungry and set your meal times according to your daily routine and lifestyle. There is no ideal time; the best time is what suits you.

3. **Meal frequency**
Some people feel satisfied eating 2-3 times a day, while others may need to eat 5-6 times. Build your routine based on what works for you and stay consistent with it.

The biggest factor in fat loss is a calorie deficit. To make this deficit easier, eat foods that keep you full, manage your hunger, control cravings, and help you sustain your routine for the long term. Don't overcomplicate things. Just start. Things will fall into place, and perfection will come with time.

If you want 1:1 coaching for your fat loss journey, DM me, and let's connect.

Essential or Not?I often get asked, "Madam, is it necessary to exercise with dumbbells? Can we manage without it? Doe...
25/07/2024

Essential or Not?

I often get asked, "Madam, is it necessary to exercise with dumbbells? Can we manage without it? Does yoga or Zumba cover it?"

Most women tend to gravitate towards Zumba, aerobics, and yoga, believing that strength training is either just for gyms or for men to build muscle. I understand that many of you have never even touched a dumbbell. You've probably seen your mothers and sisters doing yoga or going for walks, but never lifting dumbbells. This makes you think it's not for you. When someone like me stresses the importance of strength training, you might think, "What's the big deal? Our mothers managed just fine."

Looking at our previous lifestyle, many tasks involved lifting heavy loads, which inadvertently provided the benefits of strength training. Be it drawing water, grinding grains, pounding spices, lifting things from high places, or carrying loads on the head. Additionally, walking was more common due to fewer vehicles. Plus, people didn't sit for hours on end with mobile phones, leading to more movement overall. This natural muscle stimulation kept their health in good shape. Our grandparents’ generation rarely faced lifestyle-related health issues.

However, our mothers’ generation, now in their fifties, often suffer from knee problems, back pain, and find it difficult to bend or sit on the floor. Many have diabetes, high blood pressure, and other ailments. Our generation, in their thirties, is already seeing high rates of diabetes, elevated cholesterol levels, PCOS, fertility issues, and stress.

Observing closely, you'll see that as physical labor, especially lifting weights, decreased, these complaints increased. We are facing these issues in our thirties and forties, more than our mothers did. Scientifically speaking, as muscle stimulus decreased, these problems increased.

Don't argue that the old ways were better because women did household work, etc. Modern life requires modern solutions.

Most women in their forties who come to me have joint or hormonal health-related complaints. The main three reasons are:
1. Being overweight
2. Not consuming enough protein
3. Only doing yoga, Zumba, aerobics, or walking

Our bones and muscles start to diminish after thirty, and to prevent this, there is no alternative to strength training. Friends, while household chores, Zumba, and yoga are good, they aren't enough to maintain muscle and bone health.

If you are experiencing these issues and want to start anew, message me for one-to-one coaching, and we’ll begin your fitness journey together. And yes, if you are a man, share this information with your wife,mother and sister and bring them along for strength training 💪🏻🙌🏻

Small jodte jao big banate jao
15/07/2024

Small jodte jao big banate jao

Just in case you've missed it...Strength training is beneficial for everyone.It’s not just for athletes, bodybuilders, o...
13/07/2024

Just in case you've missed it...

Strength training is beneficial for everyone.

It’s not just for athletes, bodybuilders, or powerlifters.

It’s for all ages and genders.

The advantages extend beyond physical health to mental well-being.

If you haven't started strength training yet, now is the time. The positive impact on your life is profound.

Embark on this transformative journey today.

Embracing the Journey: The True Essence of Fat Loss SuccessEmbarking on a journey toward fat loss often leads us to focu...
01/01/2024

Embracing the Journey: The True Essence of Fat Loss Success

Embarking on a journey toward fat loss often leads us to focus solely on the end goal—a number on the scale or a specific clothing size. However, the true essence of success in this pursuit lies not merely in reaching the destination but in embracing the invaluable learning process along the way.

Success is not merely a number, but rather a collection of experiences, lessons, and growth that accompanies the journey towards fat loss. Each day presents an opportunity to learn more about ourselves, our bodies, and the intricate relationship between nutrition, exercise, and overall well-being.

The journey to fat loss teaches us resilience. It demands consistency, dedication, and a willingness to adapt. It's about discovering what works best for our individual bodies, understanding the importance of sustainable habits, and navigating the inevitable setbacks with grace and determination.

Moreover, success in fat loss isn’t just about shedding pounds—it’s about gaining a profound understanding of self-discipline, patience, and the power of small, consistent changes. It’s about learning to appreciate the journey itself, celebrating every milestone, no matter how small, and finding joy in the progress made, regardless of the pace.

The learning process inherent in the pursuit of fat loss offers us a chance for self-discovery. It reveals our strengths, highlights areas for improvement, and fosters a deeper connection between our physical and mental well-being. It’s a journey that teaches us not just about our bodies but also about our minds—our capacity for perseverance, our ability to overcome obstacles, and our potential for growth.

So, as you embark on your fat loss journey, remember that success is not solely defined by the destination but by the lessons learned, the habits formed, and the personal growth achieved along the way. Embrace the process, relish the small victories, and stay committed to the journey. Because in the end, it’s the journey itself that molds us into stronger, wiser, and more resilient individuals.

Let’s redefine success. It’s not merely reaching the end goal; it’s thriving in the journey towards it. 🌟

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