Core: Krushmi Chheda

Myth: Pilates results take a long time.
Fact: You may start feeling the difference sooner than you think.

Within the first few sessions, many people notice better body awareness, posture, mobility, and movement control. Strength and endurance take longer to build, and that’s where consistency matters.

You don’t need to chase quick transformations. Focus on moving better, feeling stronger, and letting the results build over time.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Athletes don’t need the same amount of carbs every day. 🏃‍♀️🍚

Hard training days need more carbohydrates for energy and glycogen recovery, while lighter or rest days generally need less.

It’s called “Fuel for the Work Required” - matching your carbs to your training demands.

Smart fueling isn’t about eating fewer carbs. It’s about eating the right amount at the right time.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Coffee doesn’t remove tiredness, it temporarily hides it. ☕😴

Caffeine blocks adenosine, the chemical that signals sleepiness. But adenosine keeps building in the background, which can lead to that familiar afternoon crash once caffeine wears off.

Remember: Caffeine delays fatigue. Sleep helps resolve it.

Use coffee strategically, not as a substitute for quality sleep.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Your nutrition mistakes change as your routine changes. 🎒 → 🎓 → 💻

At school, it might be skipping the snack break.
In college, breakfast becomes optional because there’s “no time.”
And once work begins, meetings and deadlines start deciding when you eat.

Different life stages. Same problem: nutrition keeps getting pushed down the priority list.

The solution doesn’t need to be complicated. Plan simple, balanced meals and snacks that realistically fit into your schedule. A little preparation can support better energy, focus, appetite control, and overall nutrition throughout the day.

Which stage are you in right now - school, college or work? 👇



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

“No pain, no gain” isn’t a badge of honour. It’s outdated training advice.

Feeling your muscles work, fatigue, or experience some soreness after training can be normal. But sharp, persistent, or joint pain is your body asking for attention, not proof that your workout is working.

Smart athletes know when to push and when to recover. Long-term sports performance comes from balancing training, recovery, nutrition, and quality sleep - not ignoring warning signs.

Training harder isn’t always training better.
Pain is feedback, not proof of progress.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Think you need to be flexible before starting Pilates? Think again.

One of the biggest Pilates myths is that you need to already be flexible. In reality, Pilates is designed to help you improve flexibility, mobility, strength, and control over time.

And no, Pilates isn’t “just stretching” or something meant only for dancers and rehabilitation.

It’s a full-body movement system that can help improve:
• Core strength and stability
• Posture and mobility
• Balance and flexibility
• Body awareness and control

Whether you’re an athlete looking to improve performance, spend long hours sitting at a desk, or simply want to move with less stiffness, you don’t need to be flexible to start Pilates. You just need to start.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Observing a Shravan fast? Fasting doesn’t have to mean under-eating. 🙏

When your usual food choices are restricted, planning your Shravan fasting meals becomes even more important. Focus on getting enough protein, quality carbohydrates, healthy fats, and fluids to maintain energy and avoid feeling drained through the day.

Most importantly, don’t try to compensate by eating too little all day and having one very heavy meal later.

Fasting is about intention, not deprivation.
Plan your meals mindfully so your nutrition continues to support your body while you observe Shravan.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Why eating glucose is different from drinking it 👇

Your body doesn’t respond to all forms of carbohydrates in the same way.

When you eat whole foods, you’re not getting glucose alone. You’re also getting fibre, protein, fats, and other nutrients that influence digestion, absorption, blood sugar response, and satiety.

Food in the gut also triggers incretin hormones, which help regulate insulin release and blood glucose after a meal.

When glucose is consumed in liquid form, it can be absorbed much faster, often leading to a quicker rise in blood sugar with less satiety.

Food isn’t just calories. It’s information your body responds to.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Why eating glucose is different from drinking it 👇

Your body doesn’t respond to all forms of carbohydrates in the same way.

When you eat whole foods, you’re not getting glucose alone. You’re also getting fibre, protein, fats, and other nutrients that influence digestion, absorption, blood sugar response, and satiety.

Food in the gut also triggers incretin hormones, which help regulate insulin release and blood glucose after a meal.

When glucose is consumed in liquid form, it can be absorbed much faster, often leading to a quicker rise in blood sugar with less satiety.

Food isn’t just calories. It’s information your body responds to.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

79 years of freedom. Countless dreams. One nation. 🇮🇳

This Independence Day, let’s celebrate the freedom to dream bigger, live healthier, and build a stronger future—together.

Here’s to a nation united by hope, resilience, and the pursuit of better health.

Happy Independence Day from Team CORE. 🇮🇳