There are fitness instructors who tell you how to build that perfect body. And then there are those who lead by example.
Unlike most fitness freaks who start early, Sonali Swami took to bodybuilding only after she became a mother.
She was 37 when she trained for weights and realized that age is never a barrier for those who strive to achieve the impossible.
The Bengaluru-based trainer won the ‘Fit Factor’ competition in 2014 and followed it up with a bronze at the WBBF Asian Championship in 2016.
Women Fitness team catches up with her on her profession, fitness, diet, tips for new moms in this candid conversation
Ms. Namita Nayyar:
Your name is considered synonymous with the Indian bodybuilding community. Being a mother of two you started weight training at the age of 37. How would you describe your journey as a fitness model?
Ms. Sonali Swami
I have always been passionate about two things in my life, Fitness , and Dance. After getting married to my husband who is a Software Professional in Bengaluru, I got into professional dancing and also did a couple of certifications in Zumba Fitness and Bokwa. I have been a ZIN (Zumba Instructor) since 2012 and have been regularly taking Zumba classes as group instructor in multiple Gyms and Fitness Studios in Bangalore. I also conducted Zumba dance events for several Corporate groups like Asian Paints, Goldman Sachs, TCS Marathon etc.
After having kids (mom of two angels) and with a busy lifestyle, I got introduced to weight training at Fitness First at the age of 37. I had never been inside a Gym ever before. At first, it was just curiosity but soon got hooked to it as the change was phenomenal. I wasn’t thin or skinny but weight training made me more strong and toned. Also, my energy levels improved and I was a happier person overall. After that, there was no looking back.
FULL INTERVIEW ON NEXT PAGE!
This interview is exclusive and taken by Namita Nayyar, President womenfitness.org and should not be reproduced, copied or hosted in part or full anywhere without an express permission.
All Written Content Copyright © 2020 Women Fitness Org
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.
Ms. Namita Nayyar:
Do you think that mental wellbeing plays a very important role in your physical fitness? What do you practice for mental wellness?
Ms. Sonali Swami
Maintaining peace of mind is really crucial as we can very easily get irritated or disturbed due to current restrictions and lockdown. Cut down on your TV time and try to do activities that the whole family enjoys. It could be playing cards, carrom, quiz sessions, arts/drawing, and dance sessions. I and my kids particularly enjoying JustDance videos on youtube and dance along with it. Spending more time with our family, having meals together are great means of keeping mental peace in these stressful times. For me, my 5 AM morning walk is my ME time which I have been continuing for more than 7 years.
Ms. Namita Nayyar:
What’s your advice for new or expecting moms? Also any instructions for women who want to pursue body-building while nursing their babies. When is the right time to intensify one’s workout routine after childbirth?
Ms. Sonali Swami
I believe that fitness is for everyone. It is specially more important for women as they are the backbone of our family. If the woman of the family is not fit and healthy, how can she be able to take care of others. Most women think that their life is over once they get married and have children. We have to change this mindset among Indian women. Age is just a number. Only when the woman of family is fit and healthy, the rest of the family also follows in the footsteps and takes fitness seriously. If we want to make India a fit nation, it can’t happen without women taking the lead.
For new mommies, I would say that first consult your doctor if you are OK to start with your physical exercises. 2-3 months after childbirth, you can start slowly with mild exercises like a walk or jog. After 4-5 months, Then slowly start picking up strength training exercises like bodyweight squats, lunges, pushups, etc.
Ms. Namita Nayyar:
Do you think over the years women have changed their perception towards fitness and diet?
Ms. Sonali Swami:
Ofcourse. If we see in earlier generation, women in general never paid much attention to their own fitness. Physical fitness for women was totally out of question after they were married. It was mainly restricted to sports women only. Now we see a dramatic rise in awareness among women to stay fit and healthy. Now we see a lot more women inside gyms and fitness studios specially for Yoga, Zumba and Aerobics. Still I see there is some apprehension about weight training among some women but that is also changing. Women have also started to realize the importance of strength training as part of overall fitness regime.
My vision is to see India a fit nation. I am working towards increasing awareness among Indian women into fitness and help everyone I can with my knowledge and experience to live a healthy and disciplined lifestyle and ensure a stress-free environment.
Ms. Namita Nayyar:
After the birth of your baby in your words “I was out of shape and I had no starting point to get back on track. I couldn’t stand looking at myself in the mirror or step out of the house.” Body shaming is a serious issue among women who are looking for weight loss? Your word on this aspect and how you overcome postpartum depression.
Ms. Sonali Swami:
Postpartum depression is not something you just snap out of or deal with. It is a real problem with serious consequences if you don’t get the help you need. You are not a failure, you are not unworthy. Get the help you need. it’s the best way to care for your baby, your partner, and yourself.
I have two kids and my experience was vastly different in both pregnancies.
Initially With my first pregnancy, it was a struggle… Major struggle… I wouldn’t step out of my room let alone my home. But what truly helped me to get bk was the immense support I received from my husband and my family…
It’s important that YOU talk and that’s exactly what I did. I reached out to them and took one day at a time.
So please don’t be harsh on yourself…. Give yourself time to heal (Emotionally and physically)… Talk to your loved ones… and when you’re ready, get back to the usual routine coz that’s truly going to help you.
Ms. Namita Nayyar:
One memorable experience from competitions you have participated in?
Ms. Sonali Swami:
It’s hard to pick one. there are many memorable experiences. For example, my first competition in FitFactor was a memorable experience simply because it gave me the conviction that I can compete even at the age of 37. Then, winning the medal in the Asians Championship and holding our national flag on stage is something that I will never forget my entire life.
Ms. Namita Nayyar
Supplements you believe in or think are right for women who want to pursue body-building.
Ms. Sonali Swami
I believe in having a nutrient rich well balanced diet. Supplements do not help, if your diet is not good. That’s why, they are called ‘supplements’. Supplements cannot replace a full, wholesome, nutritious meal. Few supplements that I would recommend is taking Multivitamins and Omega 3 supplements. Also, I would recommend to consult with your doctor to identify any vitamin or mineral deficiency and then take the supplements accordingly.
Ms. Namita Nayyar
Lastly how would you define “Women-Fitness” for our readers?
Ms. Sonali Swami
I believe in overall health and wellbeing. Being fit means having a healthy body, mind and soul. Its important to focus on all these three aspects of fitness. Fitness is not just going to the gym and exercising. You can follow any physical activeity that suits you and your lifestyle. It could be walking, running, sports, etc.
Secondly, No matter whether you are 18 or 80, it is never too late to start pursuing what you really love. it is important to follow your passion whether it is fitness, dance, music or any other field for an overall mental wellbeing.
Remember, Age is just a number and it is never too late to pursue your dream.
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This interview is exclusive and taken by Namita Nayyar, President womenfitness.org and should not be reproduced, copied or hosted in part or full anywhere without an express permission.
All Written Content Copyright © 2020 Women Fitness Org