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FITTR Preventive Healthcare Reimagined - Helping people live longer and better
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Can a working mother of two with endless responsibilities still find the time to get fit?Yvonne’s story proves that she ...
16/10/2026

Can a working mother of two with endless responsibilities still find the time to get fit?
Yvonne’s story proves that she can.
Between raising two little kids, exhausting Mumbai commutes,
sleepless nights and recovering from a shoulder injury,

Yvonne found ways to prioritise her health. With dedicated support, she lost 32 kg in 13 months.
In her own words: “Fitness wasn’t something I found extra time for. I created time for it.”

Her story is a reminder that you can be there for your loved ones without giving up on your own health.

Comment TRANSFORM to start your journey!

Coached by: Rimjhim Tiwari

A recent study involving 47K pregnant females revealed that moderate intensity strength training during pregnancy reduce...
16/10/2026

A recent study involving 47K pregnant females revealed that moderate intensity strength training during pregnancy reduces the risk of high blood pressure by 58%.

For a long time, exercise during pregnancy was surrounded by caution and confusion.

However research tells that strength training is not only safe during pregnancy, but highly beneficial for both mother and baby.

Resistance training helps blood vessels stay flexible and responsive which reduces the strain on the heart and helps maintain blood pressure.

Exercise increases blood flow to the placenta, supports fetal growth, and reduces oxidative stress.

Temporary changes in fetal heart rate reflect normal activity, not distress, and are not linked to harm.

During pregnancy, resistance training is not aimed at building large muscles, especially for women new to strength training.

Sources: PMID: 40610191

(Strength training, Pregnancy, Exercise, High blood pressure, heart health, Newborn, Fitness, Longevity, Preventive healthcare, Longevity)

Pain and post-surgery recovery restricted my daily life. During this time, even the thought of getting fit seemed diffic...
15/10/2026

Pain and post-surgery recovery restricted my daily life. During this time, even the thought of getting fit seemed difficult. But I decided to start somewhere.

Over the next four years, I built healthier habits, lost 30 kg and dropped from XXL to M.

Today, I feel stronger and look at my future with hope instead of fear.

This is my journey of rebuilding my health and finding my
confidence again. – Prashansa Srivastava

Coached by: Khushbu Gupta || Lifestyle, Fitness & Nutrition Coach||

Comment “TRANSFORM” to start your journey.

(weight loss, post-surgery recovery, discectomy recovery, sustainable fitness, confidence)

Are you swallowing plastic with your water?Analysis of 259 bottles from 11 global brands across nine countries found mic...
15/10/2026

Are you swallowing plastic with your water?

Analysis of 259 bottles from 11 global brands across nine countries found microplastics in 93% of samples, averaging 325 particles per litre when smaller particles were included.

These tiny plastic particles can enter packaged water during manufacturing, from the bottle material, packaging, or even the bottle cap.

Once inside the body, early studies suggest they may create stress inside cells and affect important cell functions.
They may also weaken the protective lining of the gut and trigger inflammation in the body.

Additionally, these particles can carry chemical additives or other unwanted substances into our system.

Microplastic exposure is real; its long-term human health impact remains uncertain.

Avoiding unnecessary plastic contact, especially with heat, is a smart precaution.

Sources: PMID: 30255015

(microplastics, bottled water, inflammation, oxidative, gut, health, prevention, plastics, water, exposure, long-term health, longevity, preventive health, fitness, FITTR)

Trust the process. Block out the noise. Stay committed.At 40, I realised my health couldn’t wait for another tomorrow. W...
14/10/2026

Trust the process. Block out the noise. Stay committed.
At 40, I realised my health couldn’t wait for another tomorrow.

With rising HbA1c and uncontrolled hypertension,
I knew something had to change.

But even when I started losing weight,
people questioned my progress.
Some thought, I looked sick, and for a while, I started doubting myself too.

That’s when I learnt not everyone will understand your journey, and that’s okay.

Six months later, I was 8 kg lighter with my HbA1c down to 5.5.

The biggest change? I trusted the process.
Blocked out the noise. And stayed committed.

Coached by: Dr-Aditi Gupta

Comment “TRANSFORM” to start your journey.

(weight loss, HbA1c, fitness transformation, healthy lifestyle, fitness journey)

The gains you chase in the gym are built while you sleep. During deep sleep, the body increases protein turnover needed ...
14/10/2026

The gains you chase in the gym are built while you sleep.

During deep sleep, the body increases protein turnover needed for muscle repair, restores nervous-system readiness, and regulates hormones involved in recovery.

In athletes, extending sleep or adding naps improved at least one performance outcome and benefits included reaction time, accuracy, and physical performance.

Conversely, another study found that inadequate sleep reduced force output during multi-joint resistance exercise, such as squats and presses.

In adolescent athletes, sleeping less than 8 hours per night was associated with 1.7 times higher injury risk than sleeping 8 hours or more.

Short sleep reduces attention and motor control, limits the hormonal and inflammatory conditions needed for tissue repair, and leaves the body less prepared to tolerate repeated training load.

Sleep does not replace training, protein, or progressive overload but it determines how well your body converts that work into adaptation.

Sources: PMID: 29352373

(Sleep, Recovery, Performance, Muscle, Strength, Injury, Training, Resistance, Exercise, Fitness, Health, Longevity, Inflammation, Hormones, FITTR)

“I never imagined I would lose 11 kg in the year I turned 50!” says Shailja Bajpai.I was always on the active side but k...
13/10/2026

“I never imagined I would lose 11 kg in the year I turned 50!” says Shailja Bajpai.

I was always on the active side but kept gaining weight. Between losing my job, rebuilding my career and dealing with perimenopause, I was struggling in life.

But I decided to give myself another chance and over 14 months shed 11 kg.

Today, fitness feels like a natural part of my life. If there’s one thing I’ve learnt, it’s that turning 50 doesn’t mean giving up on yourself!

Coached by: Reshma Trivedi

Comment “TRANSFORM” to start your journey.

(perimenopause fitness, weight loss after 50, women’s health, sustainable weight loss, healthy lifestyle)

A meta-analysis including 130,456 pregnancies, found that 350–699 mg of caffeine per day was associated with a 40% highe...
13/10/2026

A meta-analysis including 130,456 pregnancies, found that 350–699 mg of caffeine per day was associated with a 40% higher relative risk of pregnancy loss than no or very low intake.

At 700 mg or more, the estimate was 72% higher. Each additional 100 mg/day was associated with a 7% higher relative risk.
However, it must be noted that these are observational associations and not proof that caffeine definitely causes miscarriage

Caffeine crosses the placenta, and pregnancy slows its breakdown; effects on fetal development are biologically plausible.

This finding concerns high total caffeine, not coffee alone, and does not mean an individual’s absolute risk rises by 40 percentage points.

It is stated that intake below 200 mg/day does not appear to be a major contributor to miscarriage.

Sources: PMID: 26329421

(Pregnancy, Caffeine, Miscarriage, Nutrition, Health, Preventive, Risk, Coffee, Fitness, Fittr)

“There was a time when I struggled to look at myself in the mirror”, says Govind.At 95 kg, even everyday activities felt...
12/10/2026

“There was a time when I struggled to look at myself in the mirror”, says Govind.

At 95 kg, even everyday activities felt difficult.

A diabetes diagnosis, constant comments about his appearance and declining confidence made things worse.

But Govind decided to rebuild his health.

And what started as a journey to feel healthier gave him the confidence to dream bigger.

He went on to become a fitness coach and even made his bodybuilding debut.

His journey is proof that sometimes, the biggest transformation isn’t just in how you look, but in how you see yourself and what you believe you can achieve.

Coached by: Bala · Nutrition · Fitness

Want to start your own transformation?

Comment “TRANSFORM” and let us guide you.

(weight loss transformation, diabetes, bodybuilding, fitness coaching, body confidence)

( transformationstory)

After prolonged or intense exercise, dehydration can make it harder to restore muscle glycogen i.e., the stored carbohyd...
12/10/2026

After prolonged or intense exercise, dehydration can make it harder to restore muscle glycogen i.e., the stored carbohydrate muscles use for fuel.

A systematic review and meta-analysis of 18 studies (158 participants) found that dehydration may contribute to poorer glycogen restoration.

Dehydration alongside exercise-related heat may disrupt the conditions that support glycogen resynthesis.

Evidence that dehydration directly blocks protein or other nutrient delivery to muscle is limited while the research is still emerging.

The practical takeaway is to replace fluids (mainly through water, electrolytes are not essential for everyone) after substantial sweat loss and eat adequate carbohydrate and protein.

Sources: PMID: 22763119, 37892517, 40221559

(Hydration, Recovery, Muscle, Glycogen, Nutrition, Exercise, Performance, Strength, Resistance, Metabolism, FITTR)

Address

7th Floor, Goodwill Byond, Next To WTC, Kharadi
Pune
411004

Opening Hours

Monday 10am - 8pm
Tuesday 10am - 8pm
Wednesday 10am - 8pm
Thursday 10am - 8pm
Friday 10am - 8pm
Saturday 10am - 8pm

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+918068060300

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