Fitnastic was founded in January 2020 with the aim to help individuals go through their fitness obstacles and transform them into a stronger, fitter and confident individual. Rishi Nagar being the founder and Ojas Bhatt being the Co-Founder, they believe in the ideology that exercise and nutrition are the topmost  priority for a healthy well-being. 

At Fitnastic, we craft an individual’s health by not only providing customised diet plans, live sessions and workout routines, but also educate them by providing scientific knowledge about herbs, physiological functions of the human system, healthy recipes and the basic scientific understanding of food available around us.

Why Would You Choose Us

We provide cost effective customized diet plans and workout routines according to your daily lifestyle & fitness levels. Our training and diet routines are carefully crafted after having a thorough understanding of our client’s body composition and taking proper care of specific dietary needs. The training routines consist of bodyweight/Strength/Endurance/Stability exercises which help our clients to stay fit at home. Whether you’ve never worked out in a gym before or you are an experienced weightlifter who just wants to see more progress, we have the knowledge, expertise and passion to help you achieve your fitness goals. Join Team Fitnastic to start seeing results and achieve your desired physique.

We also conduct online health webinars with top doctors on various health conditions like: Diabetes, Hypertension, Obesity, Hypothyroidism, PCOD etc. which gives you an opportunity to ask all your health related doubts & get their on-spot solutions. Well, taste is a term where nobody wants to compromise, so our team also provides easy-to-make healthy recipes for your family.

We got you covered as a one stop solution for your overall health at the efficient prices. Let's start inculcating fitness in our daily lifestyle in terms of food habits, eating patterns and an effective exercise routine, no matter what you think of it.

Our mission is to help individuals transform themselves into a stronger, confident and a better version of themselves.

Our vision is by bringing a healthy change to the nation and contributing towards the Fit India movement started by our Honorable Prime Minister Narendra Modi.

Believe us, you don't age as fast as you think.

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For Collaborations & Queries, Write to us at:

Mail id: queries@fitnasticindia.com

• We will provide you with hand-tailored workouts which will help you in overcoming your health issues. These workouts will be crafted only after doing a proper study of your body and keeping every fitness aspect in my mind.

• Our trainers will be available for your help on whatsapp and will always be there to help you.

• We will provide you with hand crafted fitness diets which would help you achieve your fitness goals. 

• Our diet plans are crafted only after having a proper study of our client’s body and keeping all the fitness aspects in mind.

• Delicious meal plans designed by top-notch nutritionists keeping your fitness goal in mind.

• Our trainers will be available for your help on whatsapp and will always be there to help you.

Have webinars and one on one calls with doctors from all over the world to provide you the guidance and proper knowledge on how to overcome health issues and achieve your fitness goals.

• If you think you have to eat tasteless foods when it comes to fitness, you are completely wrong. At fitnastic, we will provide you with a wholesome of healthy and delicious recipes with a step by step guidance which will help you make your fitness journey tastier and easier.

• Our menu consists of gluten free, vegetarian, non-vegetarian, non-dairy, low carb and many more options, which will be crafted according to your fitness goals.

Let's challenge hypothyroidism with us!

         (Together, we’re stronger!)

1. We will provide you with delicious diet plans designed by top-notch nutritionists keeping your fitness goal in mind and our workouts plans which are crafted after having a thorough study of your body, which will help you in improving your thyroid gland and help you overcome hypothyroidism.

2. Conversations with doctors and nutritionists from all over the world will help you gain knowledge and guide you on how you can control your blood sugar and overcome it. With the help of online webinars every month, you will be able to get a proper understanding on how your body works and how you can fight your medical conditions.

3. If you have any queries regarding mental and physical health, our trainers will be always there to help you (on whatsapp or on zoom).

Symptoms of hypothyroidism

The signs and symptoms of hypothyroidism may vary, depending on the severity of the hormone deficiency. Problems tend to develop slowly, often over a number of years.

Hypothyroidism signs and symptoms may include:

• Fatigue

• Increased sensitivity to cold

• Constipation

• Dry skin

• Weight gain

• Puffy face

• Hoarseness

• Muscle weakness

• Elevated blood cholesterol level

• Muscle aches, tenderness and stiffness

• Pain, stiffness or swelling in your joints

• Heavier than normal or irregular menstrual periods

• Thinning hair

• Slowed heart rate

• Depression

• Impaired memory

• Enlarged thyroid gland (goiter)

Dietary recommendations for people with hypothyroidism

Generally speaking, people with hypothyroidism don’t necessarily need to follow a specific diet. But here are some recommendations to keep in mind:

1. Having a balanced diet

Your thyroid gland needs sufficient amounts of iodine in order for it to function properly and at its best. You don’t need to take an iodine supplement inorder to meet the iodine requirement, a balanced diet of whole grains, beans, lean proteins, and colorful fruits and vegetables should provide enough iodine.

2. Monitor Soy Intake

Over-Consuming the intake of soy can affect the absorption of thyroid hormones, if you eat or drink too many soy products, you may not be able to properly absorb your medication which could have a drastic effect and can slow down your treatment.

Soy can be found in:

• Soy milk

• Soy sauce

• Vegan cheese and meat products.

• Tofu

• Soy beans

3. Be careful with the intake of fiber

Intake of fibre is really important for the human body, but like soy, excess intake of fibre can interfere with hormone absorption which may prevent your body from getting the hormones it needs. Therefore to prevent this,after having your medicines, try not to consume high fiber foods for a few hours.

4. Don't take thyroid medicines with other health supplements

If you take supplements or medications in addition to thyroid medicine, try to take these medicines/supplements at different times. Other medications can interfere with absorption, so it’s best to take your thyroid medicine on an empty stomach and without other medicines or foods.
 

Hypothyroidism and exercise

Daily consumption of medicines is the only way to improve your thyroid levels, but exercise can be beneficial and help fight negative effects of certain symptoms such as weight gain, weight loss, joint pains and many more.

When you are diagnosed with an underactive thyroid, being committed to an exercise routine can help you in: 

Improving your energy levels, studies have shown that low impact exercises have helped in reducing fatigue. 

Help you in losing a few pounds, One main unfortunate side effect of underactive thyroid is it slows down your metabolism which results in gaining weight. Exercising could help you burn a few calories and can help you prevent from gaining excess weight.

Prevent you from depression, due to tiredness and having no mood of doing anything, depression could come into play while you are low on thyroid. Studies have shown that 45 minutes of moderate intensity aerobic exercise, three times a week has a significant effect on mood.

Joint Pains can be reduced by doing low impact exercises such as swimming, skipping, running etc. Building a little muscle can ease the stress from your joints and make movements less painful.

Exercise won’t bring a huge change in your thyroid levels, but with a properly designed fitness program, you'll like to have more energy, minimize the damage caused by the side effects and make you feel a lot happier.

We at fitnastic will help you and will be with you all the way through your journey. You will be provided with hand-tailored workout and meal plans which will help you improve your health as well as your mood and we will help you fight hypothyroidism as a team.

At fitnastic, we’ll help you fight your hyperthyroidism by providing you all the facts/knowledge and provide you with a solid fitness program that helps you bring a change.

Let’s fight together to defeat Diabetes:

(Team Fitnastic is here for you!)

1. We will provide you with delicious diet plans designed by top-notch nutritionists keeping your fitness goal in mind and our workouts plans which are crafted after having a thorough study of your body, which will help you reduce blood sugar and help you defeat diabetes.

2. Conversations with doctors and nutritionists from all over the world will help you gain knowledge and guide you on how you can control your blood sugar and overcome it. With the help of online webinars every month, you will be able to get a proper understanding on how your body works and how you can fight your medical conditions.

3. If you have any queries regarding mental and physical health, our trainers will always be there to help you (on whatsapp or on zoom).

Risk factors for type 1 diabetes

You’re more likely to get type 1 diabetes if you’re a child or teenager, you have a parent or sibling with the condition, or you carry certain genes that are linked to the disease.

Type 2 Diabetes

• Type 2 diabetes is the most common form of diabetes, around 90% of people with diabetes are diagnosed with type 2.
• It occurs when your body becomes resistant to insulin, and sugar levels rise  in your blood.
• Type 2 diabetes most commonly affects those over the age of 45. However, more children, teens, and young adults are developing type 2 diabetes due to a variety of lifestyle habits, such as energy-dense diets and a lack of physical activity.

Risk factors for type 2 diabetes

• Are overweight

• Are age 45 or older

• Aren’t physically active

• Have a parent or sibling with the condition

• Have had gestational diabetes

• Have prediabetes

• Have high blood pressure, high cholesterol, or high triglyceride levels.

Prediabetes

In prediabetic stage, your blood sugar is higher than normal, but it’s not high enough for a diagnosis of type 2 diabetes. If you don’t get treatment for it, prediabetes can lead to type 2 diabetes, heart disease, and stroke.

Gestational diabetes

1. Gestational diabetes normally occurs to women during pregnancy, If you develop gestational diabetes while you’re pregnant, it doesn’t mean that you had diabetes before your pregnancy or will have it afterward. But gestational diabetes does raise your risk of developing type 2 diabetes in the future.

2. This happens because during pregnancy, some women develop high blood sugar levels and this usually develops between the 24th and 28th weeks of pregnancy.

3. If poorly managed, it can increase the risk of your child developing diabetes and increases the risk of complications for you and your baby during pregnancy and delivery.

Risk factors for gestational diabetes

• are overweight

• are over age 25

• had gestational diabetes during a past pregnancy

• have given birth to a baby weighing more than 9 pounds

• have a family history of type 2 diabetes

• have polycystic ovary syndrome (PCOS)

Let’s turn around obesity with us:

(Team Fitnastic is here for you!)

1. We will provide you with delicious diet plans designed by top-notch nutritionists keeping your fitness goal in mind and our workouts plans which are crafted after having a thorough study of your body, which will help you reduce your body fat and help you defeat obesity.

2. Conversations with doctors and nutritionists from all over the world will help you gain knowledge and guide you on how you can control your blood sugar and overcome it. With the help of online webinars every month, you will be able to get a proper understanding on how your body works and how you can fight your medical conditions.

3. If you have any queries regarding mental and physical health, our trainers will always be there to help you (on whatsapp or on zoom).

1. Food 

Eat anything and everything can be very harmful, as you are consuming extra calories which results in weight gain. You gain weight when your body consumes more calories than it burns. You must avoid consuming foods that are high in fat or sugar such as fast food, fried food, and sweets which have high energy density and have a lot of calories in a small amount of food.

2. Genetics

A person is more likely to develop obesity if one or both parents are obese. Genetics also affect hormones involved in fat regulation. For example, one genetic cause of obesity is leptin deficiency. Leptin is a hormone produced in fat cells and in the placenta. Leptin controls weight by signaling the brain to eat less when body fat stores are too high. If, for some reason, the body cannot produce enough leptin or leptin cannot signal the brain to eat less, this control is lost, and obesity occurs.

3. Psychological and other factors

Depression can sometimes lead to weight gain, as some people may turn to food for emotional comfort. Certain antidepressants can also increase the risk of weight gain. Quitting smoking is always a good thing, it’s important to focus on diet and exercise while you’re quitting, at least after the initial withdrawal period.

4. Health Conditions

• Polycystic ovary syndrome (PCOS) a condition that causes an imbalance of female reproductive hormones. Due to the imbalance of hormones, gaining weight becomes very easy which results in obesity.

• Cushing syndrome, a condition caused by having high cortisol levels (the stress hormone) in your system

• hypothyroidism (underactive thyroid), a condition in which the thyroid gland doesn’t produce enough of certain important hormones

• Many other joint pain conditions can also lead to reduction in physical activities which in turn results in gaining of weight.

Risk factors:

1. Breathing disorders (e.g., sleep apnea, chronic obstructive pulmonary disease) 

2. Certain types of cancers (e.g., prostate and bowel cancer in men, breast and uterine cancer in women)

3. Coronary artery (heart) disease

4. Depression

5. Diabetes 

6. Gallbladder or liver disease

7. Gastroesophageal reflux disease (GERD)

8. High blood pressure

9. High cholesterol

10. Joint disease (e.g., osteoarthritis)

11. Stroke

Aside from the medical complications, obesity is also linked to psychosocial problems such as low self-esteem, discrimination, difficulty finding employment, and reduced quality of life.

Foods to eat:

In order to fight obesity, you need to lose weight and having a proper diet regime is very important. Having a proper balance of carbohydrates, proteins and fats in your diet is very essential. You can have foods such as:

• Whole grains 

• whole wheat

• Oats 

• Brown rice

• Quinoa

• Green leafy vegetables

• Whole fruits

• Nuts

• Beans

• And foods which are rich in proteins such as fish and poultry.

• Consume plant oils such as vegetable oil and olive oil.

Foods to avoid:

While losing weight it is really important to have a track of your calorie intake and it is recommended not to have dirty calories from foods such as:

• Sugar-sweetened beverages (soda, fruit drinks, sports drinks)

• Fruit juice (no more than a small amount per day)

• Refined grains(white bread, white rice, white pasta) and sweets

• Potatoes (baked or fried)

• Red meat (beef, pork, lamb) and processed meats (salami, ham, bacon, sausage)

• Other highly processed foods, such as fast food

Exercises that will help you beat obesity: 

•  Walking

This seems like an obvious choice, but there is a reason that walking tops the list of the best exercise for almost everyone. Walking requires very little equipment and it can be done almost everywhere. Walking is low impact, improves strength and mobility in the lower body, and can be easy, moderate, or vigorous depending on your specific plan.

• Lifting weights

People often have this misconception that doing cardio only will help them in fat loss, but the human body doesn’t work like that. Having a proper weight lifting workout plan can help you  boost your metabolism which means your body will burn more calories than with cardio alone.

• Stationary Bike

While being overweight, you can come with various body pains such as joint pains, back pain and many more which makes it difficult to train. But exercising on a stationary bike is very helpful as it doesn’t give stress on your joints and on your lower back as well.

• Swimming

Swimming and other water exercises are a great way to ease into exercise. Water makes the body feel lighter, allowing the person to burn calories without straining their joints and bones.

We at fitnastic will help you and will be with you all the way through your journey. You will be provided with hand-tailored workout and meal plans which will help you improve your health as well as your mood and we will help you fight Obesity as a team.

Keep calm & defeat Hypertension:

(Join the fight with Team Fitnastic)

1. We will provide you with delicious diet plans designed by top-notch nutritionists keeping your fitness goal in mind and our workouts plans which are crafted after having a thorough study of your body, which will help you reduce your blood pressure and help you defeat hypertension.

2. Conversations with doctors and nutritionists from all over the world will help you gain knowledge and guide you on how you can control your blood sugar and overcome it. With the help of online webinars every month, you will be able to get a proper understanding on how your body works and how you can fight your medical conditions.

3. If you have any queries regarding mental and physical health, our trainers will always be there to help you (on whatsapp or on zoom).

Secondary hypertension

Some people have high blood pressure caused by an underlying condition. This type of high blood pressure, called secondary hypertension, tends to appear suddenly and cause higher blood pressure than does primary hypertension. Various conditions and medications can lead to secondary hypertension, including:

• Pregnancy

• Obesity

• Kidney disease

• Adrenal gland tumours

• Certain medications, such as birth control pills, cold remedies, decongestants, pain relievers and some prescription drugs

• Illegal drugs, such as cocaine and amphetamines

Risk factors for hypertension:

• Age: As you grow old, the risk of high blood pressure increases. Blood pressure can increase steadily with age as the arteries stiffen and narrow due to plaque buildup.

• Family history: If your parents/grandparents have high blood pressure, then there’s a slight amount of risk in you having it too.

• Regular consumption of Alcohol and tobacco: Regularly consuming large quantities of alcohol or tobacco can increase blood pressure.

• Existing health conditions: Cardiovascular disease, diabetes, chronic kidney disease, and high cholesterol levels can lead to hypertension, especially as people age.

• High sodium content and low potassium: Sodium can cause your body to retain fluid, which increases blood pressure and If you don't get enough potassium in your diet or retain enough potassium, you may accumulate too much sodium in your blood.

• Stress: can lead to a temporary increase in blood pressure.

Dietary approaches to stop hypertension (DASH):

The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks.

To increase the amount of natural potassium, magnesium, and fiber you take in, you can have foods as follow:

• Apples

• Apricots

• Bananas

• Carrots

• Dates

• Potatoes

• Spinach

• Raisins

• Tomatoes

• Tuna

• Fat-free yogurt

• Melons

• Oranges

• Peaches

Regular exercise can reduce hypertension:

Physical activity not only helps control high blood pressure (HBP or hypertension), it also helps you manage your weight, strengthen your heart and lower your stress levels. A healthy weight, a strong heart and general emotional health are all good for your blood pressure. People who aren't physically active are much more likely to have health problems, like heart attack and stroke.

You don't need to go to a gym. You just need to be active enough that you are breathing harder and making your heartbeat a little faster. Enlisting gew exercises for your medical condition:

1. Brisk Walking

Brisk walking for at least 10 minutes and 3 times a day helps in lowering the blood pressure by reducing blood vessel stiffness so blood can flow more easily.

2. 30 mins/day of biking or stationary cycling

3.  Hiking

The muscle power needed to climb a road on an incline, a hill or a mountain can help you achieve a greater level of fitness. Physical activity such as hiking can lower blood pressure up to 10 points.

4. Desk treadmilling or pedal pushing

Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour.

5. Weight training

A properly structured strength training program can actually raise blood pressure levels temporarily, but can help overall fitness, which will improve blood pressure levels as well.

6. Swimming

This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another study found. Over a period of 12 weeks, swimmer-participants gradually worked their way up to 45 minutes of continuous swimming at a time. By the end of the study, the swimmers had reduced their systolic blood pressure by an average of nine points.

We at fitnastic will help you and will be with you all the way through your journey. You will be provided with hand-tailored workout and meal plans which will help you improve your health as well as your mood and we will help you fight hypertension as a team.

P (PREPARE) C (COMMUNICATE) O (OVERCOME) S (SUPPORT):

(Goals to defeat PCOS, Let’s achieve together)

1. We will provide you with delicious diet plans designed by top-notch nutritionists keeping your fitness goal in mind and our workouts plans which are crafted after having a thorough study of your body, which will help you minimize the side-effects caused due to PCOS/PCOD and help you stay fit.

2. Conversations with doctors and nutritionists from all over the world will help you gain knowledge and guide you on how you can control your blood sugar and overcome it. With the help of online webinars every month, you will be able to get a proper understanding on how your body works and how you can fight your medical conditions.

3. If you have any queries regarding mental and physical health, our trainers will always be there to help you (on whatsapp or on zoom).

What causes PCOS/PCOD

• Normally ovaries in the female body produce female sex hormanes and a tiny amount of male hormones which are known as androgens, these help regulate the normal development of eggs in the ovaries during each menstrual cycle. 

• Imbalance of these hormones is known as PCOS, during this syndrome the female body starts producing slighting more androgens which causes patients to stop ovulating, get pimples and grow extra facial and body hair. 

• In polycystic ovary syndrome, the eggs in the follicles do not mature and are not released from the ovaries. Instead, they can form very small cysts in the ovary, hence the name polycystic ovaries.

Symptoms of PCOS/PCOD

The most common symptoms of PCOS are irregular, infrequent, or prolonged periods. Due to increase in production of androgens, hair loss, hair thinning on the scalp and growing hair on unwanted places.

Other symptoms are:

• Depression

• Fertility problems, have trouble getting pregnant (infertility)

• Mood changes

• Acne

• Weight gain

• Trouble losing weight

• Darkened skin or excess skin on the neck or in the armpits

Foods to eat:

Having High fibre foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with PCOS.

Great options for high-fibre food include:

• Greens, including red leaf lettuce and arugula

• Sweet potatoes

• Green and Red peppers

• Almonds

• Berries

• Cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts

• Pumpkins

Lean protein sources like tofu, chicken, and fish don’t provide fiber but are very filling and a healthy dietary option for women with PCOS.

Inflammation can be caused due to PCOS, and foods that can help reduce inflammation are:

• Tomatoes

• Kale

• Spinach

• Olive oil

• Fatty fish such as salmon and sardines

• Almonds and walnuts

• Fruits such as strawberries and blueberries

Foods to avoid:

Consumption of refined carbohydrates can cause inflammation and can harm the insulin resistance, these foods should be avoided or limited significantly. List of other food options to avoid are:

• White Bread

• Pastries, muffins & desserts

• Fries

• Processed & red meat

• Refined sugar

• Refined flour (Maida)

Regular exercise can improve your condition:

1. Weight Loss

   1. Weight reduction may lead to a decrease in glucose intolerance which in turn may lead to improvement in reproductive and metabolic derangements in PCOS.

   2. Further weight loss may reduce pulse amplitude of luteinizing hormone (LH) in turn reducing androgen production.

2. Boosts Insulin

Regular cardio exercise and strength training have been shown to help your body respond better to insulin, lowering your risk for diabetes and other complications.
 

3. Controls your Cholesterol levels

Women with PCOS are more likely to have high cholesterol and triglycerides. This can also contribute to other complications like metabolic syndrome, which is also more prevalent in women with PCOS. Exercising can help reduce your cholesterol when combined with a healthy, low-fat diet.

4. Lowers the risk of heart disease

Women with PCOS are at a much greater risk for developing atherosclerosis, high blood pressure, and high cholesterol. Regular cardio exercise strengthens the heart muscle and significantly lowers your risk for these complications.

Coping up with PCOS isn’t easy, you may feel frustrated at times, but we at fitnastic will help you and will be with you all the way through your journey. We at fitnastic will help you and will be with you all the way through your journey. You will be provided with hand-tailored workout and meal plans which will help you improve your health as well as your mood and we will help you fight diabetes as a team.