Core: Krushmi Chheda

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Core: Krushmi Chheda CORE is a lifestyle destination that works on the philosophy of simplified & personalised consultati

Can you burn off the extra calories from a cheat day?Technically, exercise increases energy expenditure, but trying to c...
26/09/2026

Can you burn off the extra calories from a cheat day?

Technically, exercise increases energy expenditure, but trying to compensate for a day of overeating with an intense workout isn’t a great strategy.

If you’ve eaten significantly more than usual, burning those extra calories through exercise alone can be harder than you think. More importantly, it can create an unhealthy cycle of overeating → compensating → restricting → repeating.

Instead of planning an extreme “cheat day,” enjoy the foods you love while being mindful of portions and your overall intake.

One indulgent meal won’t undo your progress. And you don’t need to punish yourself with exercise afterwards.

Enjoy it. Move on. Get back to your normal routine.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Fact: Swimmers are at risk of dehydration, just like any other athlete, despite being in the water. 🏊‍♀️💧Swimming is phy...
25/09/2026

Fact: Swimmers are at risk of dehydration, just like any other athlete, despite being in the water. 🏊‍♀️💧

Swimming is physically demanding and can lead to significant fluid loss through sweat. Water temperature, the pool environment (especially warm indoor pools), and the fact that you may not feel yourself sweating can make dehydration easier to overlook.

That’s why swimmers need to stay hydrated before, during, and after training to support performance and reduce the risk of dehydration-related fatigue, dizziness, and cramps.

Being surrounded by water doesn’t mean your body has enough of it.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Gold-medal performances aren’t built on race day. 🥇They’re built through months and years of discipline, preparation, sm...
24/09/2026

Gold-medal performances aren’t built on race day. 🥇

They’re built through months and years of discipline, preparation, smart fueling and showing up even when motivation isn’t there.

You may not be training for the podium, but the same principle applies to every fitness goal: focus on the habits you can repeat consistently.

Train with purpose. Fuel with intention. Recover properly. Let consistency do the rest.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Better balance = strength + stability + coordination + body awareness.Pilates trains these elements together, helping yo...
23/09/2026

Better balance = strength + stability + coordination + body awareness.

Pilates trains these elements together, helping you become more aware of your positioning and better able to control and stabilise your body through movement.

The goal isn’t simply to hold your balance. It’s to move with better control.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

“Fat-free” doesn’t automatically mean healthier or better for weight loss.When fat is removed from certain foods, manufa...
21/09/2026

“Fat-free” doesn’t automatically mean healthier or better for weight loss.

When fat is removed from certain foods, manufacturers may add sugar, starches, thickeners or salt to maintain flavour and texture. So instead of judging a product by the words on the front, turn it around and read the nutrition label.

If fat loss is your goal:

✔️ Compare nutrition labels and ingredients
✔️ Pay attention to serving sizes
✔️ Prioritise vegetables, fruits, legumes and whole grains
✔️ Choose foods based on their overall nutritional value, not just a “low-fat” or “fat-free” claim

Don’t fear fat. Focus on the bigger nutritional picture.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Training for an event or dealing with a history of injuries? Your nutrition deserves a place in your injury-prevention s...
19/09/2026

Training for an event or dealing with a history of injuries? Your nutrition deserves a place in your injury-prevention strategy too.

Strong bones and resilient muscles need adequate energy, protein, calcium, vitamin D, carbohydrates and other key nutrients to support training, recovery and adaptation.

Nutrition can’t prevent every injury, but consistently under-fuelling or missing key nutrients may increase your risk and slow recovery.

Don’t wait for an injury to start thinking about nutrition. Fuel for performance, recovery and long-term resilience.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Trying to cut back on refined sugar? Don’t just focus on what you’re removing. Focus on what you’re adding.Naturally swe...
18/09/2026

Trying to cut back on refined sugar? Don’t just focus on what you’re removing. Focus on what you’re adding.

Naturally sweet options:
Apple + peanut butter
Greek yoghurt + berries + nuts
Banana + walnuts + cinnamon
1–2 dates + nuts
Fruit + yoghurt + chia seeds

The simple hack:
Don’t just remove sugar - make your meals more satisfying.
Aim for protein + fibre + healthy fats + adequate carbohydrates throughout the day.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Calorie counting can make eating feel like math homework.But you don’t need to weigh and measure every bite to build bal...
17/09/2026

Calorie counting can make eating feel like math homework.

But you don’t need to weigh and measure every bite to build balanced meals. Precision isn’t always the goal - consistency is.

Your hand can be a simple, built-in portion guide that goes everywhere with you and naturally scales with your body.

No food scale. No measuring cups. No complicated calculations.

Just a practical way to understand portions and build more balanced meals, wherever you are.

Keep nutrition simple enough to stay consistent.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

If your hip flexors are doing all the work during Pilates, your body may be compensating for a lack of core control.Inst...
16/09/2026

If your hip flexors are doing all the work during Pilates, your body may be compensating for a lack of core control.

Instead of pushing through the movement, try adjusting it:

✅ Lift your legs slightly higher
✅ Slow the movement down
✅ Engage and brace your core
✅ Keep your pelvis stable
✅ Choose control over a bigger range of motion

Your hip flexors should work during many Pilates exercises, so feeling them isn’t necessarily a problem.

Feeling your hip flexors ≠ doing it wrong.
Feeling ONLY your hip flexors = time to modify.

Better form. Better control. Better movement.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

May Lord Ganesha bring health, happiness, wisdom and prosperity into your life. 🙏✨May this festive season be filled with...
14/09/2026

May Lord Ganesha bring health, happiness, wisdom and prosperity into your life. 🙏✨

May this festive season be filled with joyful celebrations, cherished moments, and of course, a modak or two enjoyed without guilt. 😊

Wishing you and your family a very Happy Ganesh Chaturthi from Team CORE! 🌺

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A 403, Sangam Building, SV Road, Santacruz West
Mumbai
400054

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Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm
Saturday 8am - 6pm

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