Ms. Namita Nayyar:
What set of principles is your fitness philosophy based on. Share your daily workout routine. 5 strength exercises to build a strong core.
Ms. Sonali Swami
My fitness philosophy is really very simple. You need to first start taking some time out for working on your fitness. It doesn’t matter whether its 15 minutes, 30 minutes, or 45 minutes on a daily basis. What matters is that you are consistent and exercise 3-5 days a week on a regular basis. During this lockdown when all the gyms are closed, it’s better to have bodyweight exercises at home. You can do a variety of strength exercises like pushups, squats, lunges as well as core exercises like planks, burpees, superman, leg raises, etc. For elders, walking is a very good exercise that they can do at home. You can also engage in dancing if that what you prefer as it’s a very good cardio exercise. Those into Yoga can practice yoga asanas. Ideally, 30-40 minutes of exercise is enough to have a fit and healthy body.
Ms. Namita Nayyar:
You have won the ‘Fit Factor’ competition in 2014 and followed it up with a bronze at the WBBF Asian Championship in 2016. Tell us how it was an experience and how it played a catalyst in your career.
Ms. Sonali Swami:
After continuing weight training at the Gym for about 3-4 months, my personal trainer told me about an event happening in Mumbai in 2014. It was the FitFactor competition organized by BodyPower India for the very first time in India. He encouraged me to participate in it. I discussed with my husband and we decided to attend the event and just experience it first hand and see how it goes. As it happened, I won the FitFactor competition in my very first event and the experience was awesome. After that, I competed in MuscleMania 2014 and won Gold in two categories there. These two early success stories made me realise the potential I had in the fitness field. Later I registered with Indian Body Builders Federation (IBBF) and started representing our country in International BodyBuilding shows. I won a Bronze medal in 2016 Asians Championship held in Bhutan and was placed in TOP 6 in the Worlds Championship in Seoul, South Korea. I can never forget the feeling of pride holding our National Flag on stage.
I am so glad that all the hardwork has been really appreciated by everyone. I am specially proud to be felicitated by Karnataka Govt on International Women’s Day. Also, it was a proud moment to be awarded the Global Women’s Super Achiever Award this year.
The love and affection showered on me from the entire country were truly remarkable. I will cherish these memories forever.
Ms. Namita Nayyar:
Any particular diet? Is it a strict regime with a defined meal or do you allow yourself some liberty? What are your favorite cheat meals?
Ms.Sonali Swami
When I am preparing for my competition, then I am on a strict diet. Otherwise, Focusing more on a balanced meal has always been my no#1 mantra. So make sure each meal has proteins, complex carbs, fibers (veggies), fats (ghee, nuts), salads.
I usually start with a cup of tea at 6am. Breakfast consists of eggs, veggies and toast or a bowl of oats with two tea spoon of chopped nuts. This helps me to kickstart my day.
I have my lunch between 1-2 pm. It consists of 1 katori dal, 2 millet rotis, a bowl of veggies, raita and salad. Around 4pm, I have a seasonal fruit. Around 5pm in the evening, another cup of tea and them dinner between 7:30-8pm.
Again it is dal, a bowl of veggies, little salad, and quinoa/millets. I try to keep my dinner a little light (reduce the portion size).
My dessert is always a small piece of jaggery post dinner and on Sundays I treat myself with homemade halwa, sometimes biryani or a cake or ice-cream.