When Sameera Reddy, 46, determined to tug the plug on her “unfit” life-style, she turned to health coach Ashwyn Michael Barreto. “Sameera and I started working collectively when she realised her earlier approaches—like Pilates, yoga, and operating—weren’t delivering the outcomes she hoped for. Regardless of her constant, rigorous coaching, she struggled with fats loss and felt annoyed. That’s when she sought skilled assist as an alternative of continuous on her personal,” Barreto, CEO and co-founder of ThatLifestyleCoach (TLC) in Goa, instructed indianexpress.com.
A mutual connection urged she work with somebody who might take a scientific strategy, contemplating her age, life-style, and previous challenges. “After we first met, we assessed her coaching historical past, dietary strategies, life-style, and hormonal adjustments. Then we constructed a structured programme that labored along with her physique, not towards it,” mentioned Barreto, 28.
Barreto’s personal health journey started in 2013, when he walked right into a fitness center as a thin teenager. “That was the beginning of my understanding of power, motion, and efficiency. Over time, I realised health isn’t nearly aesthetics, it’s about resilience, power, and confidence.” He based TLC in 2021 as a private coaching model and expanded it to company wellness in 2022.
What does Sameera Reddy’s health routine appear to be?
Based on Barreto, “Sameera’s programme is tailor-made to her power ranges and her historical past of stiffness and fats retention.”
The primary 4 weeks targeted on studying motion patterns, constructing stable kind and method, enhancing proprioception (physique consciousness), joint stability and mobility, and cultivating wholesome consuming habits.
“Weeks 5 to eight transitioned into power and hypertrophy (muscle progress), with progressive overload and a protein-rich food regimen to assist restoration and lean muscle growth,” he mentioned.
By the ninth week, seen adjustments included improved muscle tone, higher posture, and noticeable fats loss.
Coaching breakdown:
Story continues beneath this advert
Power coaching (3x per week) – Focuses on compound actions that interact the entire physique and core, together with deadlifts, squats, TRX rows, and presses.
Useful interval coaching (1x per week) – Power coaching alone can generally make the physique really feel sluggish. “So, we included in the future of high-energy interval coaching designed to boost physique consciousness (proprioception), core stability, and full-body agility throughout all planes of motion,” mentioned Barreto.
Mobility and adaptability work – Each day as motion prep to enhance posture and forestall accidents (totally on relaxation days).
Changes based mostly on previous points:
Reddy had stiffness in her shoulders and hips and left-right imbalances. “We targeted closely on unilateral stability within the first month to revive symmetry,” mentioned Barreto.
Story continues beneath this advert
Low-impact cardio focus: Excessive-impact strikes, corresponding to leaping and sprinting, had been averted. “As an alternative, the crew included moderate-intensity actions corresponding to agility ladder drills and treadmill jogging to spice up endurance with out stressing the joints,” he mentioned.
What’s her food regimen like?
“Like you’ll have guessed, Sameera follows a high-protein, high-fibre, and balanced vitamin plan to assist her coaching and restoration,” mentioned Barreto.
Key facets of her food regimen:
Lean proteins: Rooster, fish, eggs, paneer, tofu, to assist muscle restoration and power.
Complicated carbohydrates: Quinoa, brown rice, and candy potatoes to gas her exercises.
Wholesome fat: Nuts, seeds, and avocado to stability hormones and scale back irritation.
Antioxidant-rich and anti inflammatory meals: To handle oxidative stress and elevated cortisol ranges.
“We’ve additionally tailor-made her plan to incorporate dietary supplements based mostly on her blood work to handle particular deficiencies,” mentioned Barreto.
Story continues beneath this advert
Reddy isn’t following a “fad” food regimen or excessive restrictions. “As an alternative, her vitamin is designed to be sustainable, such that it’s constructed round actual, complete meals somewhat than short-term fixes. It’s adjusted based mostly on exercise ranges, hormonal well being, and restoration, and versatile such that nothing is solely off-limits except it’s ultra-processed and devoid of dietary worth,” mentioned Barreto.
She had beforehand tried slicing out carbs (corresponding to rice, bread, and maida) and never consuming after 7 PM, however the coach discovered that these restrictive approaches had been counterproductive to her power ranges and general progress.
What’s working for her?
Based on Barreto, the main focus is on hormonal stability, joint well being, and restoration, with actions that shield and enhance joint perform.
Right here’s what to notice (Picture: Getty Pictures/Thinkstock)
No exercises on an empty abdomen: To make sure correct fuelling and sustained power.
Story continues beneath this advert
Enough relaxation between units: Permits concentrate on method, lowering harm danger.
No “cheat meal” mindset: “We encourage conscious consuming, not a reward-restriction cycle. She enjoys all meals sparsely, with portion management, and avoids pointless ultra-processed meals.”
Barreto additionally identified that Reddy experiences pores and skin breakouts when her food regimen slips. “So we’ve labored on figuring out and eliminating what doesn’t swimsuit her physique,” he mentioned.
Praising Reddy’s mindset and willpower, Barreto mentioned she approaches health with an unwavering dedication, and as soon as she commits to one thing, she offers it her all. “She is dedicated to long-term progress, not fast fixes. She is open to studying and adapting, and takes accountability for her efforts,” he mentioned, including in contrast to these in search of shortcuts, Reddy understands the facility of consistency and construction, and embraces the method absolutely.