Ruchi Amarpuri

✨ 2024 made me stronger, and in 2025, I'm definitely crushing my new goals! 💥 Are you ready for the new year with YOUR goals? 🏆 Make your blueprint NOW! 📈 🎉 My New Year Package Offer is available until January 4th, 2025! DM me for all the details. Let's make this year YOUR best yet! 🔥 #strengthtraining #Nutritionist #food #sweatitout #fitat40 #fitnessenthusiast #fitnessforlife #fitnesscoach #personaltrainer #feelitreelit #NewYearGoals #StrongerIn2025 #GoalCrushing #BlueprintForSuccess #NewYearNewYou #DMForDetails #badshah #trending #viralreels #instagramreels #instagram

Why just handle stress when you can crush it? 💪 Say goodbye to stress with a simple workout because it’s super duper #stressbuster and - Natural Mood Booster: Exercise releases endorphins, your body's happy hormones. Mental Clarity Bringer: Clear your mind and tackle your day with ease. Energy Surge: Beat fatigue and feel more energized. Community Support: Join classes, make friends and have fun. Always remember, working out is your secret weapon. Use it to bring out the new you. Stay fit, stay happy! DM to know more about how regular workouts can make a world of difference in managing stress and boosting overall well-being. #StressRelief #FitnessJourney #StrongWomen #Wellness #funworkout #fitnessforlife #personaltrainer #nutritionist #CoachingJourney #viralreels #trending #holiday #trekking #instagram #fitness #sweatitout #reelsinstagram #feelitreelit #reelkarofeelkaro #danceworkout #milestotrek #healthiswealth

#hormones play around quite a lot in our body and after certain age we need to listen to our body and maintain the balance. Read on the following to understand how can we maintain the balance. 1. Stop Fasting Excessive Fasting elevates cortisol levels ‘the stress hormones’, leading to issues like hair loss and weight gain. It can also disrupt your other hormones, potentially affecting your menstrual cycle. 2. Love your Breakfast After a night of fasting, your body experiences a cortisol spike. Eating breakfast is like refueling your body’s energy tank. It signals to your brain that you’re ready to face the day, reducing stress and promoting hormonal balance. A protein-packed breakfast can fuel your morning and support hormonal balance. Aim for 25-40 grams of protein to keep you satisfied and energized. 3. Fuel Your Workouts: Many athletes under fuel their bodies, which can lead to hormonal imbalances and reduced performance. Because Low energy = low thyroid hormone + elevated cortisol levels and reduced estrogen. So, eat a balanced diet with carbohydrates and fats, both before and after workouts. 4. Avoid Low-Carb Diets: Low-carb diets can negatively impact your thyroid, stress levels, and energy. Prioritize natural & complex carbohydrates from whole food sources like sweet potatoes and bananas according to your Macro split & training type. 5. Prioritize Recovery: Running, Moderate intensity training even High-intensity workouts can elevate cortisol levels but enough recovery will overall lower those levels. Get *enough sleep* to balance your hormones and allow your body to rest. Practice relaxation techniques like meditation and deep breathing. Exercise is beneficial but we need to balance it with optimal rest and recover. #weightloss #health #workout #cortisol #loveyourself #youareenough #besmart #rest #viralreels #guide #learn #strategy #personaltrainer #fitness💪🏻💪🏻 #fitness #life #sweatitout #holidayvibes😎 #holiday #workout #personaltrainer #nutritionist

Beetroot: The powerhouse for liver and kidney health, aiding detox and indirectly supporting weight loss! Adding this superpower to your daily routine will help transform your overall wellness🥗. #viral #red #healthylifestyle #healthy #beetroot #power #powerhouse #naturalfood #natural

Mistake1️⃣ Too Much Moderate-Intensity Cardio Long sessions of moderate-intensity cardio can increase cortisol levels, leading to muscle breakdown and making it harder to achieve a lean physique. ➡️ Instead, Incorporate: Short, high-intensity workouts like HIIT or SIT (Sprint Interval Training). These boost cortisol temporarily, promoting muscle growth and lowering baseline cortisol. True HIIT: Up to 1 minute of work, 4 minutes of recovery (HR > 85% max) SIT: 10-30 seconds of maximal effort (sprints on bike, treadmill, or rower) Aim for 1-2 sessions of HIIT or SIT per week. Mistake2️⃣ Skipping Progressive Overload Without increasing volume or intensity, muscle growth stagnates. Progressive overload is essential for retention, growth, and improving body composition. ➡️ Instead: Increase weights, reps, or sets over time. I track this progression to ensure continuous muscle growth. Personally, I lift heavy to build strength. Mistake3️⃣ Neglecting Recovery Training breaks down muscle fibers, recovery is when rebuilding occurs. A healthy nervous system requires time in a parasympathetic state. ➡️ Instead: Prioritize 8+ hours of sleep, incorporate active recovery days, and use techniques like yoga (yoga poses while static stretching and yog nidra or breathwork to support recovery. PS: This is just the training part. Nutrition also plays a crucial role in achieving optimal results... Stay tuned to learn how to avoid Nutrition mistakes and follow for more valuable tips. #training #transformation #nutrition #personaltrainer #healthylifestyle #fitness #sweatitout #workout

#potatoes vs #chips : The ultimate showdown! 🥔✨ #unprocessed goodness meets crunchy cravings. Which team are you on? Unprocessed v/s processed #nutritionist #calories #personaltrainer #healthylifestyle #sweatitout #feelitreelit #instagram #transformation #fitness #trending #nutritionmatters #eatclean #choosewisely #realvsprocessed #snackbattle #navratri #navratrispecial #2024 #beactive

90 days, 10 kg down, and countless inches lost! 🌟 Proud of this incredible transformation journey! Stay tuned—new goals are in the works, and we can’t wait to share what’s next! 💪💖 #TransformationTuesday #ProudMentee #JourneyToFit #TransformationCoach #CoachingJourney #personaltrainer #HealthCoach #FitFam #nutritionisthekey #nutritionist #MindsetMatters #GoalGetter #WellnessWarrior #Empowerment #LifestyleChange #BodyPositivity #NutritionTips #FitnessMotivation #SupportSystem #AchieveYourGoals #FitnessInspiration #WeightLossJourney #FitnessGoals #Inspiration #KeepPushing #healthylifestyle

Are you also hitting the gym everyday but not getting the results then read on- Achieving your fitness goals is about finding the right balance between exercise and nutrition. Think of your body as a high-performance engine— Proper fuel is essential for optimal performance. Why is this balance crucial? 1. Enhanced Performance: Good nutrition powers your workouts, while proteins help repair muscles afterward. Carbs give you energy to perform better and fats are the integral nutrients of each and every cell of our body. 2. Faster Recovery: A balanced diet reduces soreness, allowing you to train harder and more often. 3. Sustainable Results: Unlike fad diets, a balanced approach fosters lasting habits for maintaining your ideal weight. 4. Mental Clarity: Proper nutrition boosts mood and motivation, making it easier to stick to your routine. 5. Injury Prevention: A strong, well-nourished body is less prone to injuries. To achieve this balance, focus on whole foods—lean proteins, whole grains, healthy fats, and plenty of fruits and veggies. Remember, it’s about progress, not perfection. Small, consistent changes lead to big results over time. Let’s embrace the power of balance on our fitness journeys! Don't let less calorie intake hamper your progress. Unlock Your Best Self DM *NUTRITION* to optimize your calorie intake and unleash your potential.💪🥗 #personaltrainer #FitnessJourney #nutritionist #healthylifestyle #transformation #sweatitout #feelitreelit

Client Food Diary Necessity is the mother of innovation. Just imagine A 15-year-old mentee is curating dishes to meet quality protein profile. What are you waiting for??? Recipe Egg Soya Au Gratin *Ingredients:* - 6 egg whites - 15 g soya - 2 slices cheese **Nutritional Breakdown (approx.):** - Protein: 40 g - Carbs: 5 g - Fat: 11 g 1. Boil the eggs and soya granules. 2. Dry roast the squeezed soya in another pan and add your favorite herbs. 3. Peel the boiled eggs, cut them in half, and remove the yolks. Fill the space with the sautéed soya. 4. Cut cheese slices into pieces and add them as a topping. 5. Grill for 45 seconds, and voilà! Your EGG SOYA AU GRATIN is ready. So, When are you starting? #transformationjourney #nutritionisthekey #nutrition #fitnessforlife #personaltrainer #protein #fitnessandnutrition #fitteen #transform #transformation #diet #consistent #mindset #willpower #clientdiaries

Every journey toward your goal has its ups and downs, but remember to grow with each step. #motivation #trainharderthanme #showup #workoutmotivation #trusttheprocess #sweat #adherence #consistent #nutritionandfitnesscoach #transformation #coach #pt #personaltrainer #strength #fitness #girlwholifts #resultsmatter

At least I can share and make a difference. Excessive sugar intake can be more harmful to health than salt. Teach children to choose healthier alternatives. Consuming fats in appropriate amounts doesn't necessarily lead to weight gain. Focus on healthy fats from sources like avocados, nuts, and fish, and maintain a balanced diet. Building strength through resistance exercises can be more effective for fat loss than cardio alone which promotes overall well being i.e physical and mental. 8 hours of rest leads to a stress-free, healthier life. And Several cross-sectional studies have indicated that short sleep duration is associated with obesity and the risk of future weight gain in both adults and children. (More info in the upcoming posts) #nutritionist #personaltrainer #healthcoach #fitnesstrainer #healthfacts #healthyliving #wellnesstips #nutritionfacts #healthyhabits #parentingtips #kidshealth #wellnessjourney #fitnessfacts #healthylifestyle #health #inspiration #healthyfood

Good things take time. After a challenging journey post-diploma, I'm thrilled to have made through Strength And Conditioning Certification This adds more fuel to the overall practice. Grateful for every step in the way.. special thanks to @i_pankaj_narsian @aditigurungnarsian @levelup_with_praveen @fitwith_irongirl @powerpuffpoonam @getfitwithnadir for clearing all my doubts and strengthening my learning foundation during the diploma sessions. @infs_official @fittrwithrohit @fittrwithjc @bala.squats and jyoti mam can't Thank you all enough for sharing knowledge in such an accessible way. #fitnessforlife #knowledgeispower #dreamsaremeanttobelived