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Fit With Mukul

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Fit With Mukul

I am an ACE Certified Fitness Coach & Nutritionist
Help People achieve their Body Mechanical & Body Composition Goals

30/04/2025

As a coach, I get asked this a lot by new moms:
Can I drink alcohol while breastfeeding? I miss those carefree days before pregnancy

I get it, after pregnancy, you miss some of the simple joys.
But when it comes to breastfeeding, even small amounts of alcohol can have bigger effects than most people realize.

It’s not just about what’s in the milk.
It’s about your baby’s brain development, sleep patterns, feeding behavior, and emotional growth.

One glass might seem harmless.
But your baby’s brain is wiring itself right now, every feed, every sleep matters.

If you do choose to drink, know the facts.
Make informed choices and plan it smartly.

Share this with mothers who need to hear this.

14/02/2025

This is the number one concern i hear about belly fat. The C-section belly overhang.

Here is where I would focus when l’m working with a client:

✅ Intrinsic Core Muscles

✅ Water and Nutrition

✅ Scar Massage

✅ Postpartum body acceptance

Where not focus first:

🚫 Aesthetics

🚫 Functional Workouts (Initially)

🚫 Dieting

If any of this resonates with you and want to know how I can help you, please comment below or send >> me a DM.

Tag a friend ⬇️who needs to see this.

04/11/2024

𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗠𝗢𝗠’𝗦 𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠𝗔𝗧𝗜𝗢𝗡

Meet 𝗔𝗸𝘀𝗵𝗮𝗿𝗮—a hardworking mom and incredible client who transformed her health despite a demanding life!

𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀

• 𝗪𝗲𝗶𝗴𝗵𝘁 𝗚𝗮𝗶𝗻 & 𝗟𝗼𝘄 𝗘𝗻𝗲𝗿𝗴𝘆: Gained weight due to PCOD and stress, often felt drained.
• 𝗗𝗶𝗲𝘁 & 𝗦𝗹𝗲𝗲𝗽: Frequently ate out, averaged just 4-5 hours of sleep.
• 𝗖𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲 & 𝗔𝗻𝘅𝗶𝗲𝘁𝘆: Felt self-conscious and struggled with stress eating.

𝗔𝗰𝗵𝗶𝗲𝘃𝗲𝗺𝗲𝗻𝘁𝘀

• 𝗪𝗲𝗶𝗴𝗵𝘁 & 𝗜𝗻𝗰𝗵𝗲𝘀 𝗟𝗼𝘀𝘁: Dropped from 63kg to 56kg, shedding 22.5 inches and 7.5% body fat.
• 𝗪𝗮𝗶𝘀𝘁 𝗥𝗲𝗱𝘂𝗰𝘁𝗶𝗼𝗻 & 𝗘𝗻𝗲𝗿𝗴𝘆: Trimmed 5 inches off her waist, now feels energized and strong.
• 𝗕𝗲𝘁𝘁𝗲𝗿 𝗦𝗹𝗲𝗲𝗽 & 𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵: Improved sleep, reduced anxiety, and managed stress eating.
• 𝗣𝗮𝗶𝗻 𝗥𝗲𝗹𝗶𝗲𝗳: Overcame knee pain, now able to enjoy HIIT workouts.

𝗢𝘂𝗿 𝗦𝘂𝗽𝗽𝗼𝗿𝘁

• 𝗖𝘂𝘀𝘁𝗼𝗺𝗶𝘀𝗲𝗱 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻: Developed a balanced, sustainable diet that accommodates frequent eating out .
• 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘀𝗲𝗱 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀: Strength-focused routines to build stamina.
• 𝗦𝘁𝗿𝗲𝘀𝘀 & 𝗦𝗹𝗲𝗲𝗽 𝗚𝘂𝗶𝗱𝗮𝗻𝗰𝗲: Tools to manage anxiety, improve sleep, and enhance overall well-being.

Akshara’s journey shows what’s possible with dedication and the right support!

26/07/2024

Taking control of your PCOS permanently fundamentally depends on your understanding of how the disease functions and affects your body! Understand that PCOS is a group of hormonal imbalances rather than a single imbalance; each has its own unique set of symptoms and interacts with and influences the other.

The most common hormonal imbalances of PCOS are:
• Insulin resistance (high insulin)
• High androgens (testosterone, DHT or DHEAS)
• High cortisol
• High or Low ostrogen & progesterone

And while everything about PCOS is so closely linked that it’s undoubtedly not as simple as the picture. You can start figuring out what might be causing your PCOS symptoms by using the information provided by this image.

Please share your PCOS story with me in the comments. Which hormonal dysregulations affect you? What signs and symptoms do they induce? what effect do they have on you?

This post contains content that is only intended for general audiences. Medical advice is not what it is meant to be. For advice specific to your requirements and situation, always see your physician.

13/07/2024

An interesting new study where they looked into the cardiometabolic ( Cardiovascular disease (heart attack and stroke) and metabolic disease (obesity and type 2 diabetes) are related. Together, they are cardiometabolic disease) biomarkers and obesity at different ages of childhood & adolescence.

From the paper:

Adolescents with PCOS versus without PCOS had higher BMI abdominal fat mass at the mid-childhood (7.9 years on average), early teen (13.1 years on average), and midteen (17.8 years on average). In models adjusted for maternal PCOS, education and child race and ethnicity (social factors), we found higher odds of PCOS increase in abdominal fat at mid-childhood and early teen visits. And, lower odds increase in adiponectin/leptin ratio at the mid-teen visit.

Conclusions: Childhood excess adiposity (weight gain) and adipose tissue dysfunction (adiponectin/leptin ratio) may be a first signs of later PCOS risk.

[PMID: 38634159]

What are your thoughts on this? do you agree? that weight gain early in life is one of the early signs that you may be experiencing PCOS that won’t be fully known until later in life?

Share your thoughts in the comments, l’d love to hear what you think?

12/07/2024

Have you ever been here? Today on the consultation call I was talking with a lady who was in the exact same place.

She’s been eating as healthy as possible, reduced her sugar, cut out all her treats. She feels like she’s literally doing everything ‘right’ and yet, has put on weight the last 2 weeks in a row.

She was telling me how she just broke down yesterday morning after weighing herself and just felt like giving up.
What’s the point? Why put in all this effort for nothing? It’s so depressing.

Let me know if you’ve been here?

Anyway, we kept talking and I gave her some specific weight loss tips for PCOS. She was starting them today so l can’t wait to catch up with her in a couple weeks time.

Those tips were:
✅Aim to eat 200-300 cals under TDEE
✅Prioritise weight training & walking
✅Keep your blood sugar level as balanced as possible.
✅Implement a PCOS sleep routine
✅ ____?
✅ ____?

(DM to know)

Losing weight with PCOS is very possible, you just need to take a PCOS-specific approach that addresses the hormonal drivers of your weight struggles.

It’s NOT magic but it’s science.

➡️ Want to work upon your Hormonal issues? Send us a message saying “HORMONES”

The information in this post is solely for general purposes only. It is not intended to be medical advice. Always consult with your doctor for your individual needs and circumstances.

30/04/2024

This is the perfect opportunity for you if;

1. Unsure of how to train at home/ Gym
2. Developed bad snacking habits and have zero structure now in your food intake
3. Frustrated at how you look and feel and know you need some guidance to help you gain control of your waistline.
I want to give you a plan, the support and much needed accountability you need to build the body you have always wanted

And still be able to...
1. Enjoy your favourite foods (you read right)
2. Socialise and party on the weekends (without feeling guilty!

The only thing I wont take responsibility for is the cost of your new wardrobe. Lol

If you’re coachable, consider yourself an action taker and need to make permanent changes, send me a message straightaway saying ‘90’ and we’ll talk about building the NEW YOU!

22/02/2024

This is the perfect opportunity for you if;

1. Unsure of how to train at home/ Gym
2. Developed bad snacking habits and have zero structure now in your food intake
3. Frustrated at how you look and feel and know you need some guidance to help you gain control of your waistline.
I want to give you a plan, the support and much needed accountability you need to build the body you have always wanted

And still be able to...
1. Enjoy your favourite foods (you read right)
2. Socialise and party on the weekends (without feeling guilty]

The only thing I wont take responsibility for is the cost of your new wardrobe. Lol

If you’re coachable, consider yourself an action taker and need to make permanent changes, send me a message straightaway saying ‘90’ and we’ll talk about building the NEW YOU!

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