Fittr with Gritty Sonia

"Everyone can rise above their circumstances and achieve success if they are dedicated and passionate about what they do."

But, is it even possible for a retired teacher at the age of 64+?

Ofcourse yes, I'm proud of you Amita ma'am. . You've made this statement true. Your dedication and strong determination left no scope for any excuses that I usually witness on a daily basis. Hat's off to you. Keep going 💪
BTW, it's just a beginning. Let's rock together 🤝

Bas Rukna Nahin Hai....❤️ Keep putting efforts and achieve your goal.

Stay fit and healthy 💪

Your proud mentor😍

Happy 16th anniversary partner 😍❤️

#16

When you truly dedicate yourself to your goals, there's no way back not to achieve them. Isn't it?

Hat's off to your dedication and hard work. I'm proud of you Devinder ❤️ Keep inspiring.💪

Can't thank enough to my INFS and FITTR family. Happpppiest scholar of

Mind is a flexible mirror. Adjust it, to see a better world.

Our habits decide our lifestyle. In a nutshell, our health, wealth, happiness, fitness, success depend on our habits.

Kudos to you dear for choosing the best lifestyle. Your hard work and positive attitude will definitely bring the outcomes you are longing for. Keep going 💪
Stay fit and healthy 💪

I'm thankful for today's little moments.... because they're tomorrow's precious memories. Special moments with me-mamma n P-papa. Love you both ❤️

Missing you .sharma 😍

"The key is not to prioritize what's on your schedule but to schedule your priorities."

And I can proudly say that I know one person who takes responsibility of his health and knows his priorities, who never misses his workout despite of his hectic schedule.

I remember when you mentioned everytime after missing my call, " Sonia, sorry I missed your call last time but maine workout kiya aur diet bhi achche se ki. You don't worry. "😊 You are doing great Madhukar sir. Keep going 💪
Stay fit and healthy 💪

It is easy to reduce weight but maintaining it, is a bigger task. Many people suffer with the same problem. They set a goal of reducing "X" amount of weight, work for it and achieve the goal. But that’s not it. They regain their lost weight after a certain period of time. Hence, the problem occurs and people get easily demotivated.

We are a part of the society and it is quite obvious that we go through several emotional, mental, physical, social and financial break through. We cope up and deal with different individuals and different situations in our day-to-day life which affects our health and mood in many ways. Our physical health depends on our mental health. If there is a problem, face it and handle it. Do not ignore it. I know it's not easy but taking action is mandatory for our mental well being.

How to do it?

1. Focus on your "Mental" health :
• Stay away from toxic people who discourage you or not happy with your success.
• Never take any decision when you’re upset or not in a positive state of mind.
• Find a solution of your problem. Stay positive and avoid taking stress unnecessarily.
• Do not overthink the situation that hurt you. Keep moving.
• Focus on your goals and avoid unnecessary arguments.
• Spend some valuable time with yourself.
• Read good books.

2. Focus on your "Physical" health :
• Stay physically active throughout your life, not only for a month or an year.
• Include minimum 30 minutes of exercise.
• Go for a walk. Set the limit and walk daily as per your schedule.
• Prefer taking stairs instead of using lift. Use stairs at least once in a day.
• Don’t sit for more than 2 hours.
• Plan your meals that provide satiety. Make sure to include micronutrients as well.

3. Be mindful :
• Plan and practice healthy habits. Include any activity which makes you happy and content.
• Meditate if possible and keep the stress away.
• Find a good company with whom you feel happy and get positive vibes only. Your surrounding matters the most.
• Keep yourself focused and busy.
• Do not compare yourself with others. Rather focus on your growth and achievements. Plan to do better every next time.

Most of the “fitness enthusiasts” try to stick to their diet while at home. However do inversely while travelling or dining out. Isn't it a problematic situation for them?
Let's discuss how we can control our calories during dining out or on vacation.
1. Understand your goal : Are you following a calorie deficit or surplus diet? If your goal is specific and for a certain period of time you must stick to your calorie intake on daily basis whether you're at home or traveling. It doesn't matter where you are. You can be lenient if your fitness is your lifestyle. Eyeballing of food may work here.
2. Quantification : Measuring food is a big headache for many. But trust me it's more beneficial in a long run. You can prepare a logbook and enter your food with quantity (uncooked and cooked both).
3. Eyeballing : Estimation may go wrong and can be the cause of unnecessary weight gain.
4. Food choice: Prefer tandoori/ grilled items over fried food. You can have a diet coke instead of alcohol. It slows your metabolism and digestion. Carry countable food, such as bread, cheese slice, protein bars, whey, eggs, nuts and other low GI food. You can avoid sugary drinks, syrups, sweets, pooris, fritters, fries etc. because these food items contain a lot of calories and have high GI and trans fats profile which may delay your progress or hinder your performance.
5. Adjusting calories : Macronutrients profile may vary if we change the food. For instance : Paneer (50g) and peanuts (43g)contain the same amount of protein(~10.5g) but you'll find a huge difference in terms of calories.

Being a fitness enthusiast I keep tracking my calories depending on my goal. I carry my kitchen scale if the goal is specific and prefer eyeballing the food in general with my specific food choices.

Can you avoid travelling? - For many of us, travelling is a part of their profession and not an option. For many of us, travelling is a fun or a break from our daily routine or from stress etc. Travelling can’t be avoided but the techniques to handle the situations may change the perspective of your sustainable fitness journey. So Remember your food choices and plan your nutrition during travel.

"The best teacher isn't someone who teach the students. But someone who inspire the students constantly to give their best in order to discover themselves."

I found that teacher in you .You are the person who never leave their students in between and guide them even afterwards. I was glad to be part of team Jadhav during ICN and I'm proud to be your mentee. Thanks for your trust and motivation throughout. I remember your each word. I'll keep moving. Thanks guruji🙏😊❤️

Many more happy returns of the day my bestie, my lifeline .sharma 😘❤️ Stay fit and healthy 💪