Fitness Guru & Mom of Two – Sonali Swami


This week on the FitMonk Digest, we have the fitness guru and mom extraordinaire,

Sonali Swami

Tell us about yourself.

I am a sponsored athlete for Optimum Nutrition, brand ambassador for Core Fitness Station, registered Zumba fitness instructor, Zumba kids and junior fitness instructor, Bokwa fitness instructor, TRX suspension trainer, bolly aerobics instructor, Les Mills Bodypump instructor, and a trained kathak dancer.
In addition to that, I was the winner of Fit Factor at BodyPower India 2014, winner of MuscleMania India 2014 Model and Fitness category, selected to represent Team India for Asians and Worlds Championship 2015 in Model Physique category, and I was on an international TV reality show Spartan X as a participant.

How did you get into fitness?
Born and brought up all over India as my dad served in Indian army. He retired as Major General. Discipline, determination and dedication all come naturally to me, embedded from a very young age. After getting married to my husband, a software professional, I got into professional dancing and later did a couple of certification (courses) in fitness which kept me fit.
With two kids and with a busy lifestyle, I got introduced to weight training and just got hooked as the change was phenomenal. I wasn’t thin or skinny but lean and toned. And after winning two high profile international fitness competitions, I am only getting stronger and better.
The credit of my success goes mainly to my husband, who has supported me throughout this difficult journey. I have been married for the past 15 years. According to me, it is very important to balance between your career and family. Thankfully, it hasn’t been much of a trouble for me because my children are old enough and are pretty independent. Giving time to family is extremely essential and is a must.

How do you like your six pack?
I love them! Our society still thinks that six pack abs are meant for men and not women. According to them, women should behave in a traditional manner and not get into the fields meant for men. However, as I said, things are in the process of changing and now men and women both are appreciated for their hard work.

How has fitness changed your life?
I am a proud and privileged sponsored athlete by Optimum Nutrition India which is one of the best supplement brand in the world.
I believe achieving these awards is just the beginning of a long journey in Fitness world, my vision is to see India a fit nation, I am working towards increasing  awareness into fitness and help everyone I can with the knowledge and experience I have to live a healthy and disciplined lifestyle to ensure a stress free environment.
I tried to put all the expertise into developing this exclusive app called Fitblink (which is due to launch soon) where we try and help users create healthy habits and sustain them.

What is your diet and training like?
I am strictly following my diet and training plan that has helped me succeed in all my competitions.
I make it a point that I get 5-6 hours of good workout every week. My Zumba classes take care of my cardio, so I concentrate on my strength training during my workout sessions.
I eat in moderation and try to eat clean from Monday to Friday to enjoy a good cheat meal with my family on weekends.

Any tips for people looking to get fit?
Have lots of water every day, it helps.
In the off-season I consume 1800-2000 calories every day. Two months before competitions start, I lose this weight by fully dedicating myself into fitness training. I consume eggs, fish and chicken on a daily basis, as they have high content of proteins. Also, good amount of salad and vegetables, which keep me healthy throughout.

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