Second Wind

Welcoming 39! 🎂
A year of heavy lifts, deeper connections, beautiful places, and proving to myself that limits move when you do ❤️ Grateful for the strength - both seen and unseen.

On to the next chapter! 🔥

Turned 37 and howw—again! ❤️
Reusing last year’s words because they still ring true, and maybe even louder this time. What a gift it is to witness familiar growth, deeper strength, and the joy of keeping promises to ourselves.

Still not claiming wisdom just yet..work in progress! 😅
Grateful for all the layers life keeps adding: the clarity, the chaos, and everything in between.

Here’s to another orbit around the sun.. spreading warmth, love, and mindfulness as we go!

Important read: It's perfectly okay to prioritize other aspects of life over your fitness and wellness regimen from time to time. Life happens, and it's important to adapt. However, remember that maintaining your routine doesn't have to be all or nothing. It's about incorporating small, manageable habits that keep you on track.

Can't hit the gym for a few days? Look for alternatives to stay active and healthy:

- Walks: Ensure you're getting your steps in. Walks are your best friend.

- Protein-Rich Meals: Focus on protein intake to keep your metabolism high and support muscle maintenance.

- Hydration: Drink plenty of water to stay hydrated and keep cravings away!

- Mindful Eating: Pay attention to your eating habits, even when you're busy. Eg Slow down eating speed, chew the bite properly, notice hunger levels

Remember, there are always ways to stay on track, even during a pause. It's about finding the balance and doing what you can manage.

💡For example, think about how you master a skill. Consistent practice, even in small amounts, leads to improvement. Similarly, consistently pausing your health routine can build a habit of quitting easily.

Stay mindful and reach out to me if you need help finding ways to maintain your health during busy times.
I'm here to support you in keeping up with your wellness journey, no matter what life throws at you.

Sonal

You may have heard the term "80% full" but aren't sure how to achieve it. This post is just for you! Achieving 80% fullness means eating until you feel satisfied but not stuffed.

While this technique is often mentioned in weight loss and healthy eating tips, it's rarely explained in detail. So, here are a few ways you can achieve 80% fullness and become more mindful of what and how you eat.

Ultimately, with food, it's the amount we eat that determines whether it is feeding disease or fighting it. 🌿✨

More of such information on the profile ❤️

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Sonal

Certified personal trainer, NASM USA
Nutritional Coach, PN1 Canada
Yoga Instructor, Kaivalyadhama India
Women's Fitness Specialist, NASM

Not only can this *ridiculously* simple strategy help you improve health and body composition, but it can also serve as a gateway to other big changes in your health.

Like developing a healthier relationship with food. Or feeling like you’re more satisfied than usual after your meals — even while you’re losing weight.

Eating slowly may be the single most powerful habit for driving major transformation.

🤹🤳 We often tend to eat with distractions, not letting our brain understand hunger cues, and we end up eating more, feeling stuffy.

Simple solutions?

💡See if you can make each meal last a little bit longer than before.
💡Keep the phone down and notice the texture and aroma of food.
💡Few deep and slow breaths before starting to eat.

These are simple and doable solutions that can be implemented immediately starting from your next meal.

Happy and mindful eating!

Sonal
Nutritional coach
Personal trainer
Women's fitness specialist
Yoga teacher

If you’re looking to make long-term, sustainable change to your eating habits, try incorporating any one of these
habits ⬆️ to your daily routine.

In my experience coaching clients, I’ve found that the best approach to adopting new habits is to simplify:
adopt *one* habit at a time.

🗓Practice the habit for a week or two. Then, continue to apply the habit for another week or two.

🔑🔑 Once the action becomes a habit, then, and only then, should you adopt a new habit.

Hope this helps!

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Sonal
Women's Fitness Specialist, NASM USA
Certified personal trainer, NASM USA
Nutritional Coach, PN1 Canada
Yoga Instructor, Kaivalyadhama India

A lot of health problems are preventable if addressed promptly. Postponing them to another day or time often leads to conditions that are more painful and troublesome to manage—speaking from personal experience. Having dealt with early symptoms of spondylitis, I can say I have dodged the bullet! 🤍

However, if you are in a position to take action for your health and well-being, you are privileged, unlike many who aren't.

So, if you are someone who:

- Has a desk job
- Struggles to add movement during the day
- Finds it hard to manage a workout
- Feels the day is always packed with work
- Has stiff joints and random pain
- Is tired and anxious most of the time
- Wants to feel good but can't dedicate time
- Experiences low back stiffness
- Deals with unknown neck and shoulder pain

Join the workshop and gain the knowledge you need to address these problems 💯

Link in the bio

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Much love
Sonal
Certified Fitness Trainer,
Nutrition Coach,
Yoga Instructor, Kaivalyadhama