There are ways to treat patients and gradually wean them off of medications, even though pharmaceuticals play a vital role in the healing process. Only by keeping to a healthy, well-balanced lifestyle will this be possible. A lifestyle is a set of habits that a person consistently engages in. Your routine is the sum total of all of your habits. Repeating the same actions over and over causes them to become second nature.

Here’s all you need to know about lifestyle medicine from Dr. Akshat Chadha:

What are the challenges of practicing lifestyle medicine?

“The challenge is that the outcomes are not quick, that you must put in the effort, and that the effort must also come from the patient’s side. I know that if these individuals exercise every day, they will be able to control better their diabetes (even for 30 minutes, 5 days a week). However, it is the patients’ responsibility to go forth and begin exercising and being consistent. He or she can start for a few months and then quit, but the numbers that fell may start rising again. Everything goes back to square one.

The most difficult problem is that we rely on how receptive and cooperative the patient is. This also works on behavioral change because asking a patient to modify old patterns is difficult. It evolved into a shift in thinking.

It takes time—both for the patients and the physicians. Consultancies can last up to 30-4-minutes, but in order to see results, both sides must be patient. Then monitoring becomes crucial, such as checking sugar levels, blood tests, and maybe more finger pricks.”

 

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What are a few healthy habits you’d recommend?

• Exercise for at least 30 minutes. five days a week
• Avoid sitting for longer than an hour at a time.
• Get 6-8 hours of sleep every night (try to go to sleep maximum at 12 am)
• Consume a well-balanced diet that includes proteins, carbohydrates, fibre, fat (oil or ghee that you are cooking in)
•  Prefer hold cooked meals, but also incorporate outside food 2-3 times a month
• 2-3 litre of water, with more in the initial half of the day and less towards the evening.
• Spend time with your thoughts. Journaling, meditation, attempting to understand your feelings, and paying attention to your thoughts are all beneficial.
• 5 deep breaths at the beginning and finish of each day
• Eat within one hour of waking up (can be soaked almonds or fruits)
• Avoid laying down and rapid walking soon after eating.
• Take care of your posture; don’t slouch and sit up straight (don’t melt away in your chair)

Is lifestyle medicine reserved for the wealthy?

“No matter what your financial situation is, you may always focus on improving your lifestyle. The sooner you begin, the sooner you will see the desired outcomes or goals. Though I believe less fortunate folks have certain challenges. Our work and occupation control our entire day, and when they do not have scheduling flexibility, their food time becomes problematic. Sometimes families cannot afford nuts and fruits. It becomes more difficult to include simple behaviors resulting in lack of sleep and overworking (and they do not have the option of saying no). Exercise is thrown out the window since they are constantly working.”

 

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What are some of the chronic illnesses that lifestyle medicine may treat or prevent?

“You may utilize lifestyle medicine to postpone, manage, control, or prevent any chronic condition, including type 2 diabetes. You can control type 1 diabetes as well, but you will still require insulin. Thyroid, Hashimoto, PCOS, obesity, weight loss, blood pressure (hypertension and hypotension), heart difficulties (sometimes can also postpone it), cholesterol disorders, and dislipidemia can all be managed (cholesterol or triglycerides are on the higher side). All of these can be readily treated or prevented, depending on the individual or family history. I guarantee that if you live a balanced lifestyle, you will be able to manage any chronic condition.”

“You are what you eat.” – What do you consider to be the “ideal” or “balanced” diet?

“You are what you eat, drink, smoke, sleep, exercise, and think,” tweaked it a little bit, as the old adage goes. The saying has evolved significantly. However, I believe in a well-balanced diet rather than a flawless diet. You may customize your plate slightly. 40-50% of the meal should include fiber (boiled or sautéed vegetables), with equal parts protein (dal, paneer, chicken egg, etc.) and 25% carbs ( chapatis, jowar, bajra, rice, etc). If you’re cooking Indian, the fats in the cuisine, such as ghee, oil, and butter, are sufficient; you don’t need to add them separately.

All of these macros may fit on the same plate. You also include fruits, although they should not be included with cooked meals. They should be consumed first thing in the morning or as snacks in between meals.”

How important are social relationships to one’s mental and physical health?

“Yes, it includes your parents, friends, roommates, spouse, coworkers, and others. They are all a result of social connections. Covid has had a significant impact on social ties. I’m referring to the beneficial effects, not the added stress caused by fakeness. Being yourself may improve your mood, offer enjoyment, and promote a sense of safety, security, and belonging. It can assist you in controlling your emotions. It makes you feel more confident and compassionate, and it helps reduce your anxiety. It has the potential to improve the immune system and cognitive health. There are both physical and emotional benefits to being connected.

All of that being said, being alone for a bit is also therapeutic. Spending time with oneself and being joyful are both essential. There is always a delicate balance.”

 

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How can disrupted sleep affect physical and mental health?

“Disturbed sleep might leave you irritable or fatigued the next morning. It can put you at risk for diabetes, hypertension, and weight gain. The consequences might range from severe to minor. Sleep is when repairs are made, such as wound healing or diabetes reversal. You must comprehend that if you are mending a road while travelling above it, how will the road be built? You cannot rest unless you sleep. Your brain and body are not resting, which leads to a weakened immune system.”

What are some reversing chronic illness guidelines?

“Please avoid fads and immediate fulfilment. You may lose weight quickly, but if you cannot maintain it, you may wind up with much more problems. Everything will return, and it will return with a vengeance. After that, losing weight may become considerably more difficult, and fluctuations are bad for health.

Balance and moderation are definitely required. There are no extreme behaviors. There are no “all or nothing” laws (no sweets at all… etc.). The most essential thing is to find balance and consistency. The modification should fit into your routine. It should also be enjoyable since if you don’t enjoy it, you won’t be able to stick with it.”

Reversal necessitates 6 pillars:

Food – protein, carbohydrate restriction, and fiber (it is the most underestimated macro). Eating at the appropriate moment. Eating thoughtfully, without devices, and carefully chewing food to promote healthy gut health and digestion. Larger bites should be avoided.

Water – Drinking water with meals should be separated by at least 30 minutes. Drink at least two to three litres of water.

Exercise – Exercise for at least 30 minutes five days a week. a little cardio, such as walking, and muscular strengthening, such as asanas or weights Muscle health is something that should be addressed as soon as feasible.

Sleep – Sleeping for at least 8 hours on most days is really useful.

Stress – Stress is sometimes more essential than sleep since it might induce you to sleep less, eat less, or eat a lot.

Addictions – Stress can also lead to the development of addictions. The social and physical well-being biome has been severely impacted.

Medicines and monitoring – Taking your medicines, checking sugar levels, etc.

When these pillars come together and you understand what you’re doing, reversing any chronic condition becomes simple.

While he wasn’t a part of the inaugural ranking tournament which took place in New Delhi, he is looking forward to taking part in the upcoming event. This 21 year old hailing from New Delhi started arm-wrestling in his school days and progressively got better and began winning college tournaments.

We had the opportunity to chat with Siddhant ahead of the tournament to talk about his preparation for the ranking tournament and the workouts he follows to be the 90 KG champ.

 

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1. Do you engage in regular, specific workouts?

Yes, I do. Arm wrestling calls from specific arm training workouts, but apart from that, one needs to strengthen their core for any kind of sports. I exercise on a regular basis, working out my entire body and focus on specific workouts when I have a match coming up.

2. Do you exercise with senior players? If so, what difference does it make?

Yes, playing with senior players makes a big difference to my game. I have learned the various forms and angles through my training with them. I started arm wrestling only 6 months ago, but training with senior Pro Panja League athlete, Sanjay Deswal gave an amateur athlete like me a strong platform to better my skills and learn what any other player would take years to learn.

When you train only with other amateur players, you eventually face a breaking point when you only win with them. However, losing easily to Sanjay Bhaiya, keeps me motivated to get better in the hope of defeating him one day.

3. What exercises do you take to strengthen your arms?

• Bicep curl: Helps improve grip strength.
• Wrist flexion exercises: They increase flexibility and prevent wrist pain and injury.
• Reverse curl: If you want to win matches, then you can’t afford to have a weak brachioradialis muscle.
• Reverse wrist curl: It works the extensors of the forearm and helps balance out your forearms as well as keep your wrists healthy.
• One arm dumbbell forearm curl: This exercise very closely mimics the sport itself.
• Cable wrist curl: It literally mimics an arm-wrestling match, except that your opponent is a very heavy cable pulley.
• Cupping : This acts as an effective massage technique to reduce tension and decrease pain.

Your forearm strength is your primary weapon against your opponent. Hence, these are some of the main arm-strengthening exercises I follow.

4. Do you follow any specific diet for this sport?

Chole Bhature (Just kidding). I prefer a high protein diet with some boiled chicken recipes, fish, tofu and soybean mainly. Structuring meals are of particular importance around training sessions. What you do at the dinner table affects what you do at the armwrestling table. My goal would be to stay as light and strong as possible. Adjusting calories and carbs intake has allowed me to do that, which in turn helps me know my own body’s strengths.

5. How do you maintain your weight category?

I start to actually look after my weight 15 days before a competition. Since I fall in the 90 kg category, it is easy for me to lose the extra kilo in 15 days without stressing over it. My body does have the capacity to lose 4 kgs in half a month. Truth be told, approximately 2 kgs is the water weight which is not too difficult to let go of. But, one thing I do keep in mind is – No matter how much your weight decreases, your strength should not.

6. What role does leg strength play when it comes to a sport that focuses on arm strength?

It is a game of arms, but leg strength plays a very crucial role when it comes to competing at a professional level. Leg strength varies on your game type. It depends from player to player how they use their body. Foot positioning plays an important role to keep your balance on the table. One needs to keep their tendons and ligaments strong. Like Larratt says, “Muscles are the movers, but connective tissues are everything that holds you together”. So, pay attention, and make the main goal to avoid injury and keeping those muscles strong.

“Back in college, I was treated as a new comer and the master degree students who were winning college tournaments told me I’ll end up breaking my hand if I compete with them. Well, the tables turned and I stood as the college champion of champions in 2020 and now, I hold the Delhi state youth right hand Champion of Champion, Delhi state senior left-hand Champion of Champion and the 44^th National arm-wrestling tournament gold medalist of the youth left and right hand 90 kg category,” adds Siddhant.

Looks like Siddhant is all motivated for the upcoming tournament. For more details about the Pro Panja League, check it out:

Website : propanja.com
Instagram : @propanjaleague
YouTube : Pro Panja League

He is so passionate about fitness, training, and coaching that he has turned his hobby into a career. He is now living the successful life of a fitness coach, which he aspired to be as a child. His life piqued our interest, so we investigated deeper into his past and future goals. We’ve gotten to know a lovely man as he revealed snippets of himself in each response; now it’s your turn.

 

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When, how, and why did you decide to become a fitness trainer?

My entire life has revolved around sports – we had a very strong sports culture since childhood, I was an inter college champion in athletics, and I was chosen to captain the Gorakhpur University (DDU) team, which won many trophies.

Later, as I studied and graduated in physical education, I became an assistant coach at the same university. Students were also instructed who were applying to the most prestigious and diverse defense academies and institutions.

I’ve taught physical education to nearly 5000 students in high school and college, covering the majority of sports. My younger brother, who resided in Mumbai and was already in the fitness sector, was the one who urged me to come here and join him. Coaching and training was my passion so it fit as well. 

 

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What is your favorite aspect of being a personal trainer?

Being a coach is such a noble profession – you have the capability to reshape people’s lives and have a significant impact on so many people – getting healthier – physically, mentally, psychologically, socially, and so on. In addition, I’ve seen a lot of individuals suffer as a result of incorrect advice, ill-equipped people, and those with half-knowledge who misguide. Most students complain about so many gyms and even prominent celebrity coaches who are unable to resolve their concerns and lack fundamental fitness knowledge.

What is the most important lesson you’ve learned on your journey?

Your willpower, honesty, and determination will propel you forward.

What is one piece of advice you would give to someone just starting out on their fitness journey?

Fitness is not a one- or two-month goal or challenge; it should be a way of life, an intrinsic component of your way of life.

What is your favorite healthy snack?

Dry fruits, as well as any seasonal fruit.

Describe a typical day in your life. (In terms of fitness, health, and diet plan)

I start my day with stretches, mobility, breathing, and meditation because I am an early riser. As per my work schedule, I begin my day with fitness sessions. I have online and personal training sessions all day, and in between, I like to read about fitness to stay up to date, watch a sport, and eat all three meals, which are generally home prepared.

How important is nutrition to you as someone who encourages people to live a healthy lifestyle?

Nutrition is the most crucial aspect of any being; it serves as fuel for both the body and the soul. You must set a good example by living a steady and healthy lifestyle. Eat as though it’s important! You are a product of what you eat and drink.

Can you tell us about the challenges you’ve faced in your quest to “help people move, feel, and perform like they’re CAPABLE OF ANYTHING” over the years?

 

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The most difficult thing is to continue pushing and inspiring others to become better versions of themselves. It really is as simple as being consistent and focusing on a healthy lifestyle and routine in general.

What is your favorite form of exercise?

An all-around full-body workout that is balanced and covers everything – endurance, strength, and cardiovascular.

How important is stretching before and after workout? What is your advice as a coach?

The most crucial portion of the workout is the warm-up, which prepares your body and muscles, and the cool-down, which relaxes the entire body. Both of these are critical to your performance because they put you at danger of injury, affecting your mobility as well as the end outcome.

 

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Since then, she has successfully worked with over 150 clients from all over the world, ranging from children to adults, fitness enthusiasts to professional athletes, weight loss to sport performance enhancement seekers, homemakers to corporate executives and people seeking relief from clinical symptoms to those seeking a healthier lifestyle.

She is the Sports Nutritionist for WAKO India National Kickboxing Association & is also working closely with the Don Bosco International School for uplifting their sports program with her customized nutrition guidance.

 

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So, whether you want to reduce weight, improve your game performance, raise your immunity, or simply eat healthier, she’ll make sure you get there the right way. So, with that in mind, she’s volunteered to assist us by clarifying some of the most commonly asked questions regarding food, health, wellness & fitness.

1. Why is it vital for people to consume dietary fiber on a regular basis?

Dietary fiber, often known as roughage, is a form of carbohydrate generated from plant food pieces that human bodies cannot simply digest or absorb.

There are two kinds of fiber:

• Soluble fiber, which dissolves in water to form a gel-like substance that not only benefits digestion but also helps to lower bad cholesterol (LDL) and manage blood sugar levels (diabetes friendly)
• Insoluble fiber does not dissolve in water, but it helps speed up the flow of food through the digestive tract, preventing constipation and other abnormalities.

Fiber is an essential low-calorie food, and its inclusion in our daily diet is critical due to its function in healthy weight loss, regulating blood cholesterol and sugar levels and preventing gastrointestinal disorders as well as some types of cancer.

 

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2. How would you help a client loose weight by following a healthy diet? What is your most popular bit of wisdom to them?

So, with every customer, I start with a one-on-one profiling session to learn their current lifestyle, eating habits, dietary preferences and dislikes, and essential wellness metrics like sleep, digestion, stress, and so on.

Following that, I educate them on how a tailored nutrition plan may help them not only improve their overall health, but also ensure that their goals are attained and maintained for as long as possible.

I always urge my clients not to try any Crash or FAD diets for quick results, but rather to understand their unique body types and needs so they can make intelligent and informed decisions.

The most popular piece of advice is to avoid making drastic changes to their diet all at once, but to gradually make modest changes in their meal patterns so that the process becomes easy, fun, and sustainable in the long run!

3. What are the benefits of antioxidants to your body?

When there is an imbalance or excess of free radicals in comparison to the antioxidants required to battle them, our body is subjected to oxidative stress. Long-term oxidative stress contributes to the development of chronic inflammatory diseases such as cancer, diabetes, and heart disease.

Antioxidants, whether endogenous (made in our body) or exogenous (obtained from diet or supplements), are free-radical scavengers that can delay or prevent cell damage while also improving our complete health.

My advice is to include natural plant sources of antioxidants in your daily diet, such as citrus fruits, leafy green vegetables, tomatoes, papaya, watermelon, berries, almonds, sunflower seeds, green tea etc.

 

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4. What should a balanced adult diet consist of on a daily basis?

A balanced diet simply entails harmonizing the intake of various food groups throughout the day. Doesn’t it appear to be simple? In truth, it’s a little more difficult!

“No single food, nor a variety of foods, can make us healthy.”

All adults, like children, should focus on a “Colourful Rainbow Plate” to avoid common nutritional deficits. For example, red and orange foods are high in vitamin A, C, and antioxidants, but green veggies are high in vitamin K, iron, potassium, and phytonutrients!

A correct macronutrient ratio is another element to consider – Carbohydrates should be acquired from whole grain sources such as whole wheat, ragi, jowar, millets, starchy vegetables & fruits.

Protein should be consumed in all major meals, depending on body weight and activity intensity. The best sources are lean meat, low-fat milk and milk products, eggs, dals, pulses, and soy substitutes.

Healthy fats must be ingested on a daily basis to ensure that the fat-soluble vitamins A, D, E, and K are properly absorbed and that the body receives an adequate supply of Omega 3-fatty acids. Cold pressed oils, nuts, seeds, and avocado are all high in vitamin E.

As a result, an ideal meal plate comprises a good balance of all macronutrients as well as a variety of colored vegetables  in a proportion that is individualized based on a person’s health objectives and nutritional needs.

 

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5. Is it advisable to avoid fat when attempting to reduce weight?

“Fat is not your enemy and eating fat does not necessarily make you fat”

Let us first look at how fat fulfills vital functions in our bodies that NO other macronutrient can. They are our primary source of energy, which is important during a fast or endurance exercise. They are a structural component of the majority of our bodies’ important organs, a shock absorbent, a carrier of fat-soluble vitamins, and an excellent insulator to keep us warm.

Did you know that our brain has a high concentration of fatty acids (60%) as does the retina layer of our eyes? Unnecessary fat removal in the name of diet (FAD!!) or weight loss is a crime against our bodies and its necessary growth. All we have to do is choose the right kinds and quantities so that they are nutritionally useful in our daily diet.

Avocados, unprocessed plant oils, nuts, seeds, and oily fish are all high in unsaturated fatty acids. Now, omega 3 fatty acids are essential fats, which means they cannot be produced by our bodies and must be received through diet. Consuming salmon, tuna, walnuts, flaxseeds, soybeans, and other anti-inflammatory foods will keep our heart, brain, and immune systems in great operating condition.

Saturated fats from animals, such as cream, cheese, beef, pork, full fat dairy, packaged and processed meals, can boost our bad cholesterol (LDL) and disturb our cardiac health markers if consumed in excess. So the issue is not with fats, but with our fat choices and the amount we consume, because once that is resolved, fats will be our best buddies for life!

6- What is the most crucial nutritional advice you can provide?

Do not neglect your food or eat your food in neglect!

Since we live such a stressful lifestyle and are constantly on the go, we forget that food is supposed to feed our bodies and make us happy. It should not be feared, worshiped, or mistreated.

Believe me when I say that our body is our true soulmate, so learn how to nourish it with the nutrition it requires!

 

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7- What is a good weight loss range/speed for an individual?

Weight reduction speed is very subjective and is mostly determined by an individual’s body type, eating format, exercise intensity and most importantly, the discipline maintained throughout and after the process.

A weight loss of 2-4kgs in a month is considered healthy in an ideal scenario, where the emphasis should be on decreasing fat while maintaining a good amount of muscle mass, so it does not impact one’s metabolism, energy level, hair, skin, immunological, and digestive function.

8- What inspired you to become a dietitian and launch Nutryst?

“If you’re driven by passion, let reason hold the reins.”

Pursuing a career in “Wellness & Sports Nutrition” felt like a natural transition for someone who has always been passionate about food and fitness. I’ve always been intrigued by what goes wrong with our eating habits and what keeps us from achieving our ideal level of health and wellness.

Driven by this passion, I pursued formal nutrition education at the national and international level and I started Nutryst with a simple objective of successfully educating and improving each individual’s lifestyle through a sustainable, cost-effective, and personalized transformation from inside.

We follow the philosophy of providing simplified and customized advice in nutrition, fitness, injury prevention, and sports performance programmes that meet the highest scientific competency and know-how criteria.

At Nutryst, we seek to mentor and push you to make sense of healthy food, to understand all of its hidden functions and how it influences the way you look, feel, and perform, so that one day you may say YES to healthy food without thinking twice!!

My journey, like any other entrepreneur’s, has been arduous, from boosting nutrition awareness to adjusting to the online culture (thanks to Covid-19); from personalizing regimens across cultures/religions/countries to being a constant part of my every clients’ health journey.

However, working consistently with each client across their various food requirements and watching them achieve their greatest health and fitness potential has been one of the most satisfying experiences as a Nutritionist. As a result, I aspire to help more & more people in the future so that nutrition is never a barrier to their physical and emotional well-being.

We decided to get to know her lifestyle better and here’s what we know now!

1) How, when and why did you decide to be a fitness influencer?
Being an influencer was never the plan, but I had few experiences, few stories related to health and fitness, and what it meant to me and I just wanted to deliver and share my experience with people and tell my story so that they can take something out of it.

2) What is your favorite aspect about bring a fitness influencer?
The best part is my journey, my experiences, my knowledge and learnings have been in use to other people in terms of their health and being fit and when you see people come up to you with confidence and acknowledge how they’ve become healthier and even fitter and stronger – that is hands down the best part of my journey and being this “fitness influencer” as per se.

 

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3) What’s the biggest lesson you’ve learnt on your journey?
Knowledge and learnings should never stop. It should never come to an end. You should always keep on learning and keep on gaining as much as you can so you know you’ve never stopped at what you have, you keep on working on yourself and strive hard for excellence.

4) What is one piece of advice you’d like to give to someone looking to embark on their fitness journey?
Make health your priority. I know we are in a rat race and we are all chasing a dream but if we are healthier and fitter and we make health our priority, then we are going to enjoy the success we are striving for in the first place. Stay aware about your body, about the food you eat, the lifestyle you follow and the exercises you do. Make healthier, happier choices.

5) What’s next for ‘Somya Luhadia’?
Next for me would be my very own workout style. I am working on new styles and workout programs that could be fun and interesting to work out and along with that, some amazing recipes which would be tasty along side being healthy so that one’s health and fitness journey becomes easier, that’s what I’m working on. And of course, to encourage more and more people towards health and fitness – that would be my all time goal.6) What’s your go-to healthy snack?
It would definitely be a fruit, because I love fruits and that’s something I find very wholesome and hydrating, so any kind of fruits would make a go-to healthy snack for me.

7) What’s a day in your life look like?
I wake up by 7:00 AM, and the I start with a hot glass of lemon water. I follow intermittent fasting so I don’t eat by 11:00 AM or 11:30 AM. In between I have black coffee or coconut water. I directly have my fitness shoots and gymnastic classes followed up for the day, which would also be a part of the Marketing and Management in my day to day routine so there’s a lot of work that goes in shooting. I have my first meal which includes protein and fruits in any form.

At 1:00 PM, I have a filling lunch which is small in portion yet healthy and keeps me full. Then, I have my dinner latest by 7:30 PM, nothing beyond that. And of course, lots of fluids and water. Because my work is about fitness, I keep doing workouts throughout the day to shoot videos and make content. But I do take care of proper nutrition along with that.

8) How important is your nutrition to you being someone in the public eye?
Nutrition is the most important thing and when I say that ‘What you are is what you eat’, it’s very important to understand that what I am is nothing just because of the food I eat, because that’s the fuel. And if I take proper care of what I’m eating, it helps me work better, be better – emotionally and physically, so everything is revolving around my nutritional intake.

So, it’s important to be healthier – whether its being in the public eye, or not being in the public eye. I would recommend everyone around me to be aware and know more about nutrition. Read about it, gain more knowledge, understand it thoroughly and then just go for it!

9) Can you tell about the challenges you faced over the years from just starting out to reaching almost 200k health enthusiastic followers on instagram and having your own app, GGT Fit?
The major challenge with Instagram or any social media platform is that you need to keep up with the trends, you have to preach fat diets, you have to come up with shortcuts. I don’t recommend them at all. I would rather preach long term approaches and goals when it comes to health and fitness. You are not here for shorter run, right? But I do have to keep with the trends and mould them into my kind of delivery and content, which eventually gets difficult. But I try to manage and balance it out, and come up with some creative ideas and aim at being authentic as well.

With the GGT Fit App, I was so happy to get tremendous response from the people who got amazing transformation results. We really got great success, and I’m very proud of my team who’s working really hard on it, and above that, I’m grateful for all my students who’ve become very important to me. I’m blessed to have them all. I want to take care of them at every point and second, and would never take them for granted. I love to take care of them when it comes to their health and being fit. I have been part of their life, and I actually want to be the best part too.

“I want to create the awareness among people that yoga is not only about physical asanas and it is not a workout in any way”, says Sushmita Mukhia.

1. How did you begin with your journey of Yoga?
   I always thought that Yoga was for older people, people who were suffering from some or the other ailments or who weren’t physically fit and so I always disregarded it. It was when I had begun with my MBA and started living in a hostel, did I start developing several health-related problems. I developed all sorts of gastric problems and had to undergo multiple medical examinations. The doctors even thought I had ulcers or stones! No matter where I tried to seek treatment, nothing seemed to make me feel better. That’s when a friend recommended Ayurvedic treatment.
2. So, Ayurvedic treatment came as a boon to you. Could you tell us how?
   After the recommendation, I gradually started delving into Yoga to strengthen the impact of the Ayurvedic treatment. What really turned the tables for me was when I learned about the concept of Jal-Neti (nasal cleansing) that helped me cure the problem of sinus. From what began as few pranayams and asanas 15 minutes a day soon turned into a full-fledged passion for Yoga! Soon after I started experiencing the magical benefits of Yoga and Ayurveda, I decided to go for a Teachers’ Training Course in Rishikesh where I learned about this ancient practice in depth.
3. How do you manage to inculcate Yoga and healthy lifestyle in your busy work schedule?
   I am a firm believer of ‘Charity begins at home’. I used to be a workaholic until some time ago I realized that our body is all that we have and giving it the much-needed rest is the least we can. To ensure flexibility, I perform each asana at least 4-5 times and consume mint soaked water every night for detoxifying my body.
4.  How are Yoga and Ayurveda really linked?
   Ayurveda & Yoga are interlinked philosophies that help us understand the human mind as well and the body. It is easy to tame the body, but difficult to tame the mind as the mind travels swifter than the gust of wind. But yoga helps in training both mind and body, that’s why it is also referred to as a ‘work in’ instead of a mere workout.
5. What is your intention behind teaching?
   I want to create the awareness among people that yoga is not only about physical asanas and it is not a workout in any way. But it is more about the mental and emotional connection. In fact much beyond that, it is an act of rejuvenating the prana (life force) inside you.
6. Is there any book you’d like to recommend to readers about Yoga that had a positive impact on you?
   Yoga Sutras, Science of Pranayama, Yoga anatomy and the journey within and many more.
7. In Yoga, you keep learning. What are you currently learning in your Asana practice?
   I am learning how to get detached from the worldly attachment of pleasures or comfort.
8. Why is being present so important to you?
   As Sri Sathya Sai Baba always says that we all need to be present or focus on the present because yesterday is a past, tomorrow is a future and no one knows what will be the future but what we currently have is a present, that’s why present is called a gift. Since I have studied in His college in South India (Anantapur) so I follow His preachings.

A banker by profession immediately turned her attention towards Yoga. That’s your cue to begin now! Along with being a certified Yoga teacher, Sushmita Mukhia is also a Certified Nutritionist & Dietician. Make sure to check her out – IG: @yog_with_sushmita

From PCOD to Pregnancy, one can figure out anything with Yoga. Muskan has been practicing Yoga and influencing others since the pandemic. She believes in the art of self realization and self healing. In a decent interview with the Fitness India Show, this prominent Yogini revealed her secrets to her Yogic Journey. Join us as she shares her answers with the world.

1. What’s your “Why”? What determined you to follow this path?
   I was suffering from a severe cervical spine issue when my yoga journey began. The pain was so severe that I had to rest after every hour throughout the day. I tried many things but nothing worked. That’s when I decided to practice yoga and was able to cure the issue in just a month. That’s when I realized that yoga is a magical Therapy that I must practice daily.
2. What’s the biggest lesson you’ve learnt on your journey?
   Do not run after any particular advance pose, otherwise that pose will run away from you & you won’t be able to chase it anymore.
   
3. What is one piece of advice you’d like to give to someone looking to embark on their Yoga journey?
   It’s not a 3-4 months journey, it should be a part of one’s daily life. It doesn’t matter when and how much you can practice yoga, what matters is consistency. That can be 15 mins a day or 1 hour.
4. Is Yoga as effective as any other form of exercise, like weight training?
   Yes, because there are different types of Yoga that cater different needs of the people. In yoga, when a person is putting his/her body in certain positions and orientations, he/she ultimately has to support the muscles. So one is lifting weights, just in the form of their own muscles.
   
   
5. Can you describe a typical 60-minute yoga session?
   I start a yoga session with some joint movements and then some stretching exercises to warm up the body. The first yoga asana is Sun salutations with 5-10 repetitions. Considering the aim of the session, I perform various asanas, which also include breathing exercises. Om Chanting has also been an essential part of my session. Chanting it symbolically and physically tunes us into that sound and acknowledges our connection to everything in the world and the Universe.
6. Does one have to practice all of the principles of yoga to benefit from it?
   It is very effective if a person can follow and implement all the principles of yoga in their life. But I would suggest starting with one principle and making it a habit, then adding another one and so on. This is a sustainable way to adopt things instead of forcing someone to adapt all the things in a go, which are opposite to their current habits.
7. What’s a day in your life look like?
   I take 5-6 hours of yoga classes, I shoot and edit the content for Instagram for about 2 hours. Then, I plan for next day’s sessions and take feedback and queries from my students on a daily basis.
   
   
8. Can you explain the importance of the Chakra System in the practice of yoga?
   By practicing yoga, one is definitely able to balance their chakra system which is very important to keep the spiritual, mental, emotional and physical health of the body in balance. Each of these chakras contains a huge number of nerves and major organs as well as our psychological, emotional, and spiritual states of being. Practitioners may experience chakra energy while practicing yoga. 
9. What is your favorite aspect about being a health and beauty influencer?
   I feel so blessed that I can inspire people to have a healthy lifestyle. People seek and follow my advice about the same and that’s the least I can do. 

Muskan has helped a lot of women recover from PCOD/PCOS issues regarding weight gain, diet, PCOD specific asanas as well as regular periods. And we must note – the hair. Wait, can we all have that?

Be sure to check her out! Muskan Mittal, IG: yogajourneywithmuskan