Rupal’s Yogasthenics. The catchy phrase I saw in a media article regarding celebrity trainers caught my interest. I emailed Rupal, the owner of Rupal’s Yogasthenics in Mumbai and within an hour we had decided to do an interview together. I have not yet met her in person, but she is so easy to talk to, and we chat on Whatsapp like we know each other. She trains some of the biggest names in Bollywood: Anurag Kashyap, Kareena Kapoor Khan, Sharmila Tagore, Saif Ali Khan and many more. She has also trained Hollywood director of Shakespeare in Love, Penny Madden. So let’s see what this custom workout is and how Rupal her self looks like a million bucks!
- Tell us how you got into yoga and fitness and the transition into Bollywood ?
A: I was never too much into academics. When I was in school I saw my father doing yoga and how it helped him not only physically but mentally too. He introduced me to Yoga. And my mum pushed me to pursue it and said it’s the best way to channelize your energies and it was my ultimate, actually IT IS MY ULTIMATE AIM TO SEE EVERY PERSON PRACTICE YOGA AND UNDERSTAND ITS POWER. In the beginning I only practiced for myself. Later on I started training people to be teachers. Took up students. Went on a break for my wedding and again pursued yoga but this time with Functional Training. Yoga increased my performance and endurance so much. At the place where I worked out I met my first celebrity client and my all time favorite person, Anurag Kashyap. He asked me if I can train him and I readily agreed. On wards, I started training Zoya Akhtar and Harmeet Singh (Meet Bros fame) My best time was training Soha Ali Khan for Pre-Natal yoga and fitness. The results got me to Saif Ali Khan Pataudi and Kareena Kapoor Khan and then Riteish Deshmukh and Jackky Bhagnani.
And it just kept following…
2. How do you come up with “Rupal’s Yogasthenics” and what is the concept include?
A: After my wedding break, when I started training in Functional Training and yoga, the concept of calisthenics and yoga really caught my attention. It was the best thing that happened to me. The results for most cases became quicker and I started researching more on the subject and would prepare routines of Yoga With Calisthenics which was very effective. That got me the idea of RUPAL’S YOGASTHENICS. It bridges the gap between traditional and modern fitness training. This combination assured our bodies were supple and strong both at the same time.
I strongly believe:
You have to not consume limitations, you have to be obese in commitment, you have to be lean in self-doubt and you have to develop muscle in your soul. We are not a quick fix, it is a life long journey. Nothing will come easy.”
This went perfectly well with what and how I teach.
3. What type of yoga practice do you teach and what recommendations do you have (how many days per week, type of yoga etc) for weight loss?
A: I teach multiple styles of yoga. Hatha Yoga, Ashtanga Vinyasa Yoga, Yin Yoga, Classical modified Ashtanga yoga and last but not the least RUPALS YOGASTHENICS, my brand of workouts. I train in Kettle bell and Flexibar too. These add to the practice and are a good rehab tool for people with injuries or ones prone to injury. Yoga is a way of life. It’s done 24×7. But physically, I’d recommend yoga 5 days a week. With breaks in between for the body to recover and it also depends on the persons background in yoga and fitness.. Three things I believe in during all my practices: STRETCH, SORE, ENDURE.
4. Surya namaskars are considered to be a full body workout. I have done many sessions with instructors from the Bharat Thakur yoga practice where the warm up is 108 surya namaskars in about 18 minutes. What are your thoughts on this and should this be done daily?
A: 108 suryanamaskars can be daunting to a yoga novice. But to many celebs and fitness enthusiasts, it’s an elixir for the mind and body.
Whether it’s a novice or a seasoned yoga practitioner, what’s important is getting rest in between sets of Suryanamaskars. I do not recommend this on a daily basis. Moderation is the key. If you overdo it, your body will start acting up. I believe that Suryanamaskars are the traditional version of a Burpee in functional training. Every yoga practice should compose of all sides of stretching to benefit better. Suryanamaskars are just one part of the vast yoga practice.
5. How do you combine weight training,cardio and yoga for your clients to see Results?
A: It’s when I practiced and analyzed for a year and a half I realized it’s the deadliest combination of workouts. That’s how I came up with my brand of workouts, Rupal’s Yogasthenics. Yoga is a form of cardio, as well as weights. I modified the strength postures of yoga to weight training like how you do a weighted squat or a lunge with weights. It gives you strength, flexibility, focus, it’s a form or rehab too. Yoga and weights can be done together to call it Rupal’s Yogasthenics and sometimes separately done to maintain the purity and essence of its individuality. I do a lot of Yogasthenics exercises with both Anurag Kashyap and Saif Ali Khan. They also do both separately. To know how, you’ll have to come and workout with me 😉
6. Let’s talk Bollywood! My absolute favorite who motivates me for years now to go workout is Kareena Kapoor Khan. Tell us how she got fit with you post pregnancy ? (Specifics or a weekly training split would be great info)
A: Kareena Kapoor Khan is the most gracefully stylish and highly ambitious a woman. I’ve never known someone so down to earth in the industry. She is highly motivated. I started her training after I’m trained Soha Ali Khan for her pregnancy. And she’s truly a star in my class too. Never says never. I combined light weight training and Yoga with lots and lots of cardio/ running. I make her do yoga postures and cardio alternatively. Weights and cardio alternatively.
She does a class with me every single day and all the sessions are highly intense. But again, she never says never. She will give me a look but eventually she will do it all with equal interest and passion. An example of one of my classes with Kareena:
Start with 5 reps of Suryanamaskar A & B
I start with 3 Variations of Squats 25x4sets
Ardhachandrasana 30secs hold -1min each side x 2sets
Quick step -30 sec x 2 sets
Utkatasana (all 3 variations) 30sec hold x 1set each
Kettlebell swings single hand 30-30 each side.
Garudasana – 30 sec hold each side x 2 sets
Samasthiti – 30 sec hold once
Ekpadpashchimmottanasana- 30sec-1min hold x1 set
Quick step – 30 secs x 2 sets
Natrajasana -30sec x 1 set
Yogasthenics Variation plank setsx 10 sets
Back stretches (good spine health)
Relaxation in diaphragmatic Breathing.
7. The ever graceful Sharmila Tagore is a client of yours. Given her age, what type of routine do you do for her and what benefits does that give her ?
A: Sharmila Aunty has only been as graceful by the age. I do a lot of stretching keeping in mind limitations and a tad bit of strength training that’s required to maintain the required amount of muscles in the body. I do sukshma vyayam with her. The idea is maintaining functional independence. A regular workout that includes strength and balance and flexibility definitely helps achieving that. To work out every day for 30-45 mins is what I aim for her when she’s in town and when we workout together.
8. Saif Ali Khan gained weight for the Netflix drama Sacred Games. Now he has an upcoming film Kaptaan which he has to lose weight for. As a male in his 40s how did he achieve that with you? How did you manage his outdoor schedules ?
A: Yes, he totally did! You will see that in his upcoming movie. We started training when he was halfway through the movie Kaptaan. As a male in his 40s his dedication, discipline and patience was very much required. He was very enthusiastic the first time we met to train. He trained every single day with me. We did tons of yoga postures and stretches. He made sure to do cardio every day and strength training every alternate day in the beginning.
I was traveling with him for his outdoor schedules and we would train twice a day and go for runs on his free days in between. I would go on sets too. He has outdone himself with his dedication and time management and motivates me to do more.
9. Every workout plan comes with diet as the main ingredient. What kind of diet do your recommend your clients and does it align with the principles of yoga and Ayurveda?
A: I follow the traditional diet and suggest everyone the same. The most nutritious yet cheap and the most simple yet tasty food comes from Indian kitchen. There are certain food habits I follow, two of my mains are:
- A tsp if ghee and oil is a must every day.
- Reduce the five whites in your diet; Sugar, Salt, Maida (White flour), White rice (Use brown rice instead), Milk.
- Have a minimum 8 glasses of water each day
- Consume 6-8 small meals instead of 4 large meals every day
Yoga and Ayurveda go hand in hand. We do follow that in the yogic Sattvic diet.
Some commoners like eat only seasonal fruits and vegetables, consume your last meal three hours before you go to bed etc.
10.What is your personal workout and diet plan that makes you so fit and balanced?
A: This is the nth time I’m asked this question.
My workouts are a variety of forms. I do my Rupal’s Yogasthenics Workouts and combine it every day with a 5km run in the nights... I’m also a flexi-bar and Kettlebell trainer. I have trained in Crossfit. I enjoy the best of both or you can say all worlds 😉
I never ever skip my yoga practice each time I do any form of workout. I suffer from sciatica so I do a lot of strengthening and stretching. When it comes to diet….
I eat everything from my kitchen and outside I indulge once a while in my favorite roadside Paani Puris and Pav Bhaji, you can call that my cheat meal.
I definitely watch my food when I’m at home.
I start my morning with a glass of water(sometimes warm) and a fruit or a soup and fennel tea.
Mid morning I have a nice Gujarati breakfast with Green tea or dry fruit tea or lemon tea. Late morning a juice or Coconut water. I carry lunch that consists of A portion of vegetable curry and rice and a portion of salad. Evening snacks consist of sandwiches, sometimes seasonal fruits. Dinner is salad or soup, and if I’m too hungry lentil curry Khichdi.
Well folks, how empowering was that? Yoga and Weight training combined is a way of life and Rupal definitely can get you to a whole new world!
To learn more about Rupal’s Yogasthenics Workouts visit:
As humans, we end up meeting the people in our lives that serve the purpose of what we need at that moment. It was back in May this year that I contacted Yasmin Karachiwala enquiring about getting help on a daily gym routine. That experience and the advice she gave me at the time didn’t sink in. Just a week or two later I came down with a bad case of bronchitis and pneumonia and was literally in bed for 2 weeks, coughing and not eating much. What really bothered me was how I was feeling physically. Physically, I had gained 20 lbs. since end of 2011. Now for some that may be their natural weight. I was used to being very fit through my life, so for me this was unusual. Mentally, I felt shut down and needed some fun. The icing on the cake was that I couldn’t fit into any of my size 2 clothes. I turned to wearing leggings and oversized tops to hide myself.
Come October, I decided I needed to fix something. I didn’t have control over certain things in my life, but I did have control over my own actions and my body. I remembered Body Image and the numerous articles I had researched on Yasmin. I had also researched another gym, Zarine Watson’s Watson Fitness. I contacted both gyms and decided I would do a combo. I made appointments with both the day after I would get to Mumbai. I wasn’t going to waste any time. Yes, I would pay a lot, but if I am to take this seriously, the returns of my investment would be great. What happened next was something I never expected.
That Saturday, my first appointment was with Watson Fitness in the morning. Fortunately, I called to confirm my appointment and was told “Maam had an emergency and left town and cannot meet you today; we will contact you for Monday”. WHAT!? I had made an appointment 3 weeks back and they are just telling me now? I voiced my displeasure at how unprofessional this was, saying I did not have time to dilly dally around. I was there for a purpose of 2 weeks and 2 days off would not help. By Monday, I wanted to be ready with a plan and start action. 2 hours later someone from Watson Fitness called me back saying “Well, we spoke to Maam and come by and we will talk to you”. Right then and there I decided this was not the kind of gym I trusted. My day to day activities already felt like a chore, then having to deal with not knowing if my training sessions would be honored seemed like a grueling task. And BTW, wasn’t “Maam” out of town? How can she meet me suddenly? Disappointed and disgruntled by the shadiness of Watson Fitness, I decided to keep them on the side. I called Yasmin’s Body Image and was told to come down at my convenience around 1230 and they would meet me. Wow..now that was easy! So I went. I got there a little early and their assistant, Bharti, asked me some questions, to fill out a background form of my height, weight, what medicines I took, what my food chart looked like, what my goals were. Then came Urvi, the manager of the gym. She sat with me as I told her what I wanted to accomplish in the 2 weeks. I asked her what was reasonable and she told me “I can’t promise you anything because it is up to you, but if you follow what we tell you, I guarantee you will see results in 2 weeks”. Hmm..ok…makes sense. I asked her about cost and can I also purchase some nutrition counseling? “There is no need to purchase; we will guide you thru it as it comes with the workout packages”. Money saved! I was already on a budget and this helped me tremendously. So I asked her, what do I need to do? Just as she was bringing up the appointment schedule, Yasmin walks in and says Hi and asked me how I was doing? I said ok. And then the discussion started as to why I was feeling unmotivated. . And between Urvi and Yasmin, I got some of the best mental advice I could. Yasmin told me stories about people in more difficult circumstances than me and look how great they are dealing with it. So what if you got dealt a different hand than everyone, its all in the mind, she said. 30 minutes or so of conversation and I felt so good! This was meant to be. How down to earth was this lady who could be credited for some of Bollywood’s fittest beauties. I felt so comfortable around them.
They booked me for the same day for an intro session with a trainer and I left, looking at the wall of articles on all her celebrity success stories. I was still somewhat apprehensive at what results a common person, like myself, can get. Sure, Yasmin was responsible for Deepika’s killer body, Katrina’s fit frame for Sheila Ki Jawaani and Dhoom 3, Sonakshi’s transformation from fat to fit, Kareena Kapoor and Illeana D’Cruz’s lean body.. But they are celebrities; can it happen for us common people? I was skeptical. I went at 7pm and trained with one of the seasoned trainers, Simpson. He immediately voiced his opinion on how the energy around me felt low to him. “What was going on?”, he asked me. I guess it was noticeable. After about 30 min, from the stress of flying my back went out. I told him and he immediately stopped my workout, and sent someone to go and get me some balm. I left with instructions on how to care for it. 4 days later, I went back and that was when it really started.
I was put on a regime every morning of 1 hour of reformer Pilates (privately) and 1 hour (more like 40 minutes) on the treadmill walking with a technology called TechnoShape. (see below). In the evenings, I would weight train and another 40 min of Technoshape on the treadmill. I showed up for my first class at 7am on the dot. For anyone who knows me, I will do ANYTHING not to wake up early and do anything, much less go to the gym before noon. But there I was, ready for a session at the gym at 7am! Prashant, my Pilates instructor, took me through exercises that would ease the tension in my lower back and then told me we will concentrate on just strengthening my abs. I had taken Pilates before as physically therapy not long ago and was familiar with it. Prashant also watched my form carefully, adjusting as needed and gave me great analogies on how to align my body correctly (“bring yourself down one vertebrae at a time…like you are putting a sticker on a paper”). I am not kidding, 60 min later, my back felt like nothing had happened to it at all. I was cured…cured and in awe. After that session, they put a thick belt around my waist, and hooked that belt (that looked like something you would wear in a space shuttle with two metal holes sticking out in the front) and connected me to a small machine that sat next to the treadmills and a heart rate monitor was attached to me as well. With 40 min on the clock, I was instructed to just walk on the treadmill so that my heart rate stayed between 110 and 130. As I leisurely walked, the belt would inflate, deflate and vibrate every 10 seconds. Interesting, I thought, wonder what this is for. On my way back to the hotel, I did some research on Technoshape and was amazed at what kind of results this technology delivered.
Was it a fad? I wasn’t sure but I believed in what Yasmin had prescribed. My evening session was definitely not as easy as the morning session. Since my back was cured, my weights trainer, Rupesh, decided to push me to my potential. And so we did a high intensity circuit training routine, which consisted of free weights, body weights, TRX, Bosu Ball, Power Plates, Functional Training machine, and the Smith Machine. Phew..every few exercises, he would put me either on the cross trainer, treadmill or had me jog up and down the power plate machine for 2 minutes. I was also told to do exercises like lunges or squats with my own body weight, do 20 reps, then pulse for 20 reps, then hold for 20 counts. This would isolate the muscle and build it stronger. Something I had done in yoga before but had no idea why. 60 min later I was begging him for a break. Sure, take 5 min and then go ahead and do your Technoshape session. Taking in my heart rate was already super elevated from the workout, I had to walk slower on the treadmill to keep my HR in check between 110-130. I tried to keep it at an even 127. And so I continued this for almost 10 days…with a break in between for Diwali, yet I had to keep up cardio the days I was not training, 1 hour in morning, 1 hr in the evening, keeping my HR in check. Here I was, not having to run for 45 min on a treadmill and enjoyed walking and I was supposedly going to get results. But what I feared the most, was every day, as soon as I walked into Body Image, I was asked what I ate the day before. And that kept me in check. Urvi would message me daily to ensure I was eating right and if I had any questions for my workouts. I was fasnicated by the Power Plate machine which is a vibrational technology which you can do your excercises on. It is definitely more difficult to squat on a machine that’s vibrating under your feet. These technologies were missing in the USA. I was hooked onto both TechnoSahpe and Power Plates and there was still one more new technology which I couldn’t find in the US, provided by Body Image called ATS (Altitude Training). In this, you wear a mask that simulates the oxygen level at higher altitudes. This will stretch your body to work harder and burn fat. As time went, I became more comfy with the trainers, they worked me harder. Prashant made me do a full leg work day on the Wunda chair, (another Pilates concept) whilst Rupesh made sure my workouts were fun and filled with energy,. I told him I had seen a video on Instagram of Alia Bhatt doing her cardio in between her circuit training on the trampoline and how fun it looked and he immediately added it in (It is just as fun as it looks, but after training hard with weights and then trying to do 55 seconds on the trampoline, I was ready to get off after a minute!). He told me one day I had a surprise waiting for me, and the surprise was to do one squat, then jump on and off a small step, then 2 squats, 2 jumps, 3 squats, 3 jumps. Up to 10. As crazy as it sounds, it was FUN.
So, as I went, day after day, spotting the occasional celebrity coming in to the gym for their training, I felt like I was making friends, feeling mentally better (that was NOT my goal when I went in) and I started feeling fit. The kind of fitness I have not felt in years. At the end, we did my weight and body fat again. I had not lost much weight, (probably because I was eating out so much, it makes a difference) but in just 10 days, my body fat percentage went down about 3%. To get results like that, people usually train for over a month! My abs felt stronger and I could see less fat and more muscle around them. My legs and hips had definitely gone down in size as I fit into jeans I had not used in over 3 months.
The last day at the gym, I felt almost sad, like I was leaving family. I had joked that I was spending so much time there, it felt like home. But it was….it was fun, I looked forward to it daily. And I learned a ton! I knew the right exercises to keep me going and still have fun. The day I left I thanked Yasmin for everything and told her, her team was excellent. She asked me “but how do you feel mentally now?” Now THAT is what caring is about. Honestly, how I felt really should not make a difference to her; after all, I am just one more person who is coming and then going. But she cared, she asked, and I had to tell her the truth: I felt much better and it was Body Image that was to be credited for it.
So here I am, back home now, armed with the knowledge of how to further my progress. I had done the kick start, but being back to work, traveling across the USA and still being to keep up a gym routine…will it be possible? I think so. When you have as much time as celebrities to work out, you do it, the 3.5 hours a day, but when you are working, then a good 1.5 hour is enough. Once I get my results, I can tone it back to 1 hour a day 4 days a week. But for now, I am strict on 6 days a week. And the best part is, I can walk on the treadmill and not have to hurt my body in running and other boring exercises.
So, thank you Body Image, thank you Urvi and thank you Yasmin! I hope I can interview you for my blog soon so I can share some of our secrets with my friends and readers! I had certainly met the group of people who served my purpose for what I needed. I can count myself as lucky.
Below is some information on the technologies of Technoshape and Power Plates:
Rashi Chowdhary started out as an assistant to Rujuta Diwekar and helped whilst Kareena Kapoor was creating her size zero bikini body for the 2008 Bollywood scorcher Tashan. After moving from Mumbai to Dubai and starting her own nutrition business, she thrived both professionally and personally, also helping me remain fit along the way!
She did an interview for my blog in May 2012. 2 years later, Rashi Chowdhary, is not just any nutritionist. She is also the owner and creator of a new Dubai based healthy Bake shop called The Protein Bake Shop, a spectacular restaurant that offers healthy desserts and other fun indulgences, guilt free! Not only has she been busy with her two businesses, she also had the time to get washboard abs like never before. How does this super fit, super hot super woman do it all? Read below to find out how how Rashi, my friend and inspiration, went from Kareena Kapoor to the Protein Bake Shop to her own size fit!
(For those of you interested in her indulgences, there is information at the bottom of checking out how to order from the Protein Bake Shop!):
Tell us about the inception of the protein Bake shop and what health value it has added to frequent visitors?
Protein Bake Shop is not just a healthier version of your favorite desert. When you look closely at the nutrition label and ingredients, you’ll see how it’s a healthy snacking option for anyone trying to lose weight/ get fit/ fighting with allergies and intolerance and gain muscle mass. Anyone battling with sugar addictions and wanting to make improvements in their eating habits will benefit from switching to wholesome baking with natural sugars at the protein Bake shop. Also, people with metabolic syndrome like Type 2 diabetes, pcod, Insulin resistance etc, can turn to the baked stuff from the Protein power range, since the total carbs are kept under 10 grams, plus whey protein isolate is used to improve the protein to carb ratio.
I’ve been practicing as a nutritionist since over 7 years now, and the amount of misinformation that exists in people’s mind about nutrition has always made me want to do something about it. People need to go beyond concepts like calorie counting, truly understand the effect of whole wheat, low fat dairy on their body and how it might not be the best option. Also, the misconception that fat is bad for you and your cholesterol and gives you heart attacks! In, my opinion, all these nutritional beliefs come in the way of us leading healthier life’s. The concept of Protein Bake Shop is based on new age nutritional science where nutrients matter more than calories, fat is good for you, refined sugar is an absolute NO and ingredients like wheat and dairy are not what marketing gimmicks make them seem like. The quality and processing methods of these ingredients are compromised heavily which makes them nutritionally very different compared to what they use to be decades ago.
How do you come up with the recipes sold at the PBS? What should the ingredients have that makes it PBS worthy?
I am not a Baker and that’s not my passion either. My passion is to create nutritionally perfect recipes. So I give my bakers the ingredients I want to use and most importantly the amount I want to use it in. Based on that these recipes have been created. Talking about developing recipes, I can’t help but brag about the one recipe I did create which is our best seller! “ The chocolate stacks” It took me 3 minutes over a phone conversation to come up with it. Since the ingredients are so simple! It’s fun to get lucky like this J
The ingredients need to be really simple, really clean. No wheat/ dairy/ refined sugar and absolutely no nasties just to improve shelf life etc.
How can people internationally order from your store? Is there anything like the PBS in the USA or Europe? How do we incorporate these items sold at PBS into our daily diets?
We’re now available in Dubai and Mumbai. We’v worked out a way to deliver in other bigger cities in India too. And we will start accepting orders by the end of this month. So I’m sure we’r not far away from reaching International markets.
So you are seriously looking fabulous and really fitter than ever of late. You did a 66 challenge to get there? Can you explicitly tell us what this 66 challange was and what your weekly routine of workouts looked like (including cardio and what and how.much?). Did you ever split up into twice daily?
Great things happen when you are open to criticism and surround yourself with people who inspire you! That’s what I learnt from the 66 Challenge. I was always into fitness and was doing cross fit for over a year now. But being part of a challenge that has a deadline was very new to me. A client of mine, Saad Umerani, who owns Valustrat, which is a consulting firm that specializes in strategy and valuation services. So I get a whole lot of great business advice and motivation for PBS too J So anyway, he got together with his friends and guys at the gym and started this 66 challenge, where they decided to get a 6 pack within 6 months. We all started out with decent fitness scores to begin with so it wasn’t unreal. He won this thing and I lost but considering he’s my client, it’s not a terrible thing!
I joined in much later so I had about 3 months to get there, which was obviously not possible but it was extremely motivating and exciting to compete.
I was working out 4-5 times a week doing cross fit movements and WOD’s. Not a single workout was over an hour. With my work schedule and stress levels, I would just be losing muscle and the high levels of cortisol would never allow me to burn fat around my waist. Once a week was fasted state cardio. This really seems to be a thing that works for my body. In 3 months I saw myself jump from 30 kgs to 45kgs on a front squat, jump from 20 kgs to 28kgs on a bench press and 58.5 kgs to 72 kgs on a deadlift. And NO I have not bulked up. Most Indian women have this misconception of bulking up if they lift. It only makes us stronger mentally and physically. My body has never been this toned and firm before. The feeling is phenomenal!
April 2014 picture (“Before)
June 2014 (After 66 challenge)
What did you weekly workout schedule look like?
1) 3 RM – Deadlift: 67.5 kgs
2) 10×30 seconds: 5 deadlifts @47.5 kgs
3) 8 mins AMRAP:
7 over head squats
14 Push ups
4) 30x back squat @ 20 kgs
30x Thrusters @20 kg
1) 6×6 bench press @ 22.5 kg
2) 6×6 walking lunges @40 kg
3) 5 rounds every minute:
40 skips, 3 clean and jerks at 35 kg, 8 burpees
1) Back squat 6 x 4@ 40 kgs
2) For time:
30 kcal row
30 box jumps over 13”
30 Dead lifts at 35 kg
30 wall ball
15 Assisted dips
30 Deadlifts at 35 kg
30 box jumps over 13”
30 kcal row
1) 10 RM front squat: 35 kg
10 RM deadlift 60 kg
2) 1 RM clean and jerk 35 kg
3) 3 rounds : 1 round every 5 mins
75 skips, 21 Kettle bell sings @ 20 kg, 12 Burpees
Day 6: Fasted state interval cardio early morning: 40 mins on empty stomach (12
Day 7: REST DAY
What about diet chart? Fill out the below chart of what YOU ate to get you that fit
Meal 1: 7:00 am 1 tbsp of butter + black coffee
Meal 2: 9:00 am 3 whole eggs cooked with veges
Meal 3: 11:30 am sweet potato cooked in ghee + 12 Almonds
Meal 4: 2:00 pm 4-5 chicken legs + veges
Meal 5: 1-2 Almond cookies or Chocolate stacks from The protein Bake shop
Meal 6: Post workout: 1 scoop of protein shake
Meal 7: Beef or fish + veges or 2-3 Paleo pizzas with a chicken salad
How often and what do you “cheat” meal with?
I Have access to Protein Bake shop. So I really don’t feel the need to cheat anymore. With snack options that cur your cravings so well and are so perfectly balanced nutritionally, cheat meals are really a thing of the past for me. Chocolate cake, dark chocolate, peanut butter cake, cookie and even pizza is no more a cheat meal for me.
How do you get in your workouts, eat right, and run two businesses (PBS and your nutrition business)? What is your routine and secret?
Honestly, I eat, sleep, dream, breathe, talk, walk Nutrition. It’s my only thing you know! When you have so much passion and so much love for what you do, work never seems monotonous, you are never tired to do more, think more, work more. I guess that’s what does it for me.
Your trainer seems amazing. What kind of workouts does he do with you to keep you on your toes? Cross fit or boxing? Anything special that has helped your body more than something else?
My trainer Martin Ruski is the best thing that happened to my career. The first time I trained with him, I just did not want to go back. I felt it was just too tough. But I guess I knew if I didn’t go back, I would just stay where I was. He has to a great extent changed the way I think about Fitness. It’s not about getting the abs or the flat stomach, it should always be about how fast you want to run and how heavy you want to lift and how badly you want to break your own personal best! With any sort of workout, it’s about consistency.
What about portions? Some people just feel hungry all the time. What is the cause of this and how can it be managed? (I hear this from many women quite a bit).
Being hungry all the time could mean a lot of things. Emotionally, you could be going through a lot of stress or are just bored and don’t have too much exciting stuff to do all day. If you don’t have a fixed sleep and wake up cycle and don’t sleep very well all night, your appetite will be larger the next day. If you are insulin resistant, chances are you will be hungry soon after you finish a carb rich meal. Lastly, from a nutritional standpoint, if you do not eat enough fat and protein in each meal, you will always be hungry for more. Once you know the reason, get straight into finding the right solution and get started with eating clean. You’ll never regret this decision.
Tell me what your next goal is? (Cuz you know there is going to be a follow up interview!)
To take The protein bake shop to unimaginable heights, making it accessible to practically everyone trying to eat clean, get fits, lose weight and stay healthy!
Today kicks off my series of interviews of different sectors of the fitness scene: Nutritionists, experts, success stories and even professional competitors (if I am lucky to score an interview:)). And who better to kick off the series with but my personal favorite and MY success story: Rashi Chowdhary.
Rashi and I first met over email in October of 2008. I had done ample of research on nutritionists and diets in India and came across Rujuta, At the time, Rashi worked for Rujuta, and I received my first few emails on behalf of Rujuta from her. After that, I worked with Rujuta until 2009. IN 2009, i took a break and in October, Rashi sent me a message (I think an accident but I call it fate!) saying hi. I then found out she had married…and moved to Dubai and become independent. And I have to say..since then, it has been quite a journey. I have gone through MANY ups and downs with her. I won’t say it’s always been progress. There were times when I was so stressed personally, that nothing we did helped…but she stuck with me..and I with her..and today, I am making progress like ANYTHING! I am so content and fulfilled and healthy! Trust me, she is worth every penny!
Today, i would like the world to know more about Rashi and her philosophies…and how she got to where she is….and psst….small secret! She has worked with some celebs in Bollywood too! 🙂 So..read on folks…and use Rashi to lose those inches……
Rashi Chowdhary Nutrition And Inch Loss Expert is based out of Dubai, UAE.
She has clients all over the world and pretty much communicates via phone, email, Skype and any other form of e-communication every where you can imagine. Check out her websites at the bottom of the post:
1. What prompted you to join this profession and how did you get to where you are?
Well, to be very honest while I was graduating, most people did not even know what dietetics was. A nutritionist was looked upon as someone who tells you do’s and dont’s in black and white. Like No fried, no sweets, low cal, low fat, eat more veges and fruits etc etc. People did not really feel the need to hire one unless they had some health concerns. It’s only recently that everyone has become aware of how food can have a big impact on just your weight but also the way you look and feel. So back in the days while I was studying, the main purpose for me to take this up was to literally take care of my family and myself in the future. I was always scared of being a unhealthy fat slob because for the longest time I believed that fat genes run in my Punjabi family and now I realize how wrong i was :).Well,the good thing is that fear pushed me to study nutrition for 5 long years!! Thankfully, by the time I graduated, people had become more conscious about what they put into their system and how it affects them. Sadly, quick fixes were the only solutions then. Give up carbs completely, keep off sugar and cook with no oil was all that was available. So that’s when I decided to fill that void and start a “no gimmick,low fuss lifestyle plan” My diet plans have evolved over the years but the crux of it has remained the same-A quick fix is never a good fix!
2. Tell us about your fitness/nutrition philosophy
In my opinion the simpler your fitness/nutrition plan the more you will connect with it at every level. Most often we try and do things so drastically different that we can never keep up. It’s important that your plan fits into your lifestyle so beautifully that it does not really feel like a diet that you keep going “on and off”.
3. Not many people know you worked closely with Rujuta Diwekar during Kareena Kapoors miracle size zero transformation. How was this experience? Had you worked with other celebrity clients before?
It was an amazing experience. I learned so much from Rujuta! Working with Rujuta gave me an opportunity to work with most of her celeb clients as well. It’s amazing how much time and effort celebrities put into taking care of themselves. And from what I know through Rujuta, Kareena was extremely compliant with her meals and her fitness regime. No matter where she was on the planet she wouldn’t miss a day of working out and eating right.
4. In your opinion, what made Kareena get to 48 kg? How did her meal plan change during the course of time to lose so much weight?
Consistent efforts and taking full responsibility of what she ate, her meal timings and regular workouts got her to a size zero! Her meal plans changed according to her travelling schedule. We believe in eating local produce since the nutritional profile of food that is locally grown and cooked is much higher, the nutrients are highly bio available. So in Italy she would have freshly cooked pasta and risotto, seasonal fruits were encouraged and in leh she would savor momos.
5. Give us a sample “Tashan” Kareena meal plan
For that you’ve got t o read “Don’t lose your mind,Lose your weight!”. And not just read but start applying the basics to your life. Its amazing how simple principles like waking up to a fruit and eating every few hours can have a dramatic effect on your health and well being. It does come with its share of inconvenience at first but once your body gets use to the pattern of grazing all day long, its difficult to get back to the old habit of starving for long and then stuffing yourself like there is no tomorrow.
6. How do the meal plans change for people who want to gain weight after losing so much weight (like Kareena Kapoor has lost and then re gained weight again)
I worked with Rujuta until November 2008, if I remember correctly. So I wasn’t around when Kareena started her weight gain plans.
But when you want to gain back some weight after losing, its important that you go slow. Most people get back to eating refined flour, sugar and a whole lot of trans fat. This always leads to fat gain in the wrong places and you gain back the weight in places you least want it. You’ve got to stick to the basic rules of eating every few hours, eating food close to its natural original form and hydrating well, but the main focus here should be weight gain in the form of muscle. So resistance training, calisthenics and plyometric is what you should be focusing on. Your post work out meal becomes extremely essential here. Make sure you get some good quality protein right after your work out. The consumption of unsaturated fat from unsalted nuts, avocado, seeds and olives should increase. You could also consider having coconut, cheese, soy beans etc as mid meals and up the consumption of whole grains to make sure you don’t gain fat the unhealthy way.
7. Is there any miracle to losing flab instantly? Detox?
In my opinion, Fad diets/detox plans are a complete waste of time, energy and muscle. Fad diets make you lose too much weight too fast. There is no bravery in following a fad and losing say for eg:10 kgs in 2 weeks! Most often the weight you have lost is mainly muscle and water. That is exactly what you lose when you fall sick. So fad diets are a way of self-induced sickness.
Most often, the fad diet is so far away from what your “normal” lifestyle is that when you give it up-you always gain back the weight in no time. So you are back to square 1 but this time you have a slower metabolism and lesser motivation to take charge of your life and more fat to knock off! Downright foolish if you ask me.
8. What is Rashi’s fitness mantra? What is YOUR meal plan and fitness regime?
Well, the main focus of my fitness regime now is on gaining muscle mass. My personal trainer, Boyet is absolutely brilliant and knows exactly how to push me and most importantly when to stop!:)He trains me with a wide variety of exercises, it’s a great mix of resistance and plyometrics.I hit the gym 3-4 times a week, no more than 45 minutes per session. But my fitness regime is incomplete without a proper pre and post work out meal. A peanut butter sandwich 1 hour before work out and 2 hard boiled eggs or protein shake taken along with a fast carb immediately after work out, really help me with burning my fat and feeding my muscles!
9. Any other advice to people wanting to get fit and stay fit?
My top 3 favorite tips that really work are:
–Rate your plate: Make sure that most of the food you eat is close to its natural original form. So pick a whole fruit and not the juice. Snack on whole wheat seeded bread and not refined white bread which is stripped of all its nutrients and have full fat milk/yoghurt in stead of bingeing on that fat free ice-cream.
–Hydrate: Have 3 lts of water every single day to make sure you cleanse your body of all toxins and help your liver metabolize fat efficiently.
–Wake up to a fruit and not caffeine: Caffeine puts your body in the starvation mode since it is an appetite suppressant. wake up to a fruit to keep your sugar levels stable all day and keep those massive cravings away. Have your cup of java 20 mins after the fruit.