The importance of body movement in our technological lives | Shwetambari Shetty | TBCY

The importance of body movement in our technological lives | Shwetambari Shetty | TBCY

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Welcome to another episode of The Brand Called  You. A vodcast and podcast show that brings   you leadership lessons, knowledge, experience and  wisdom from hundreds of successful individuals   from around the world. I am your host Ashutosh  Garg and today I am delighted to welcome   a fitness guru from India, Shwetambari  Shetty. Shwetambari, welcome to the show.   Thank you so much Ashutosh, it's an absolute  pleasure. Honestly, I feel privileged to be on   your show. Thank you. I'm looking forward.  Shweta is a fitness expert at  Cult.Fit. She was the Co-Founder of Tribe Fitness Club and  as a lot of you know I'm very partial to authors.  

So she's an author and we'll talk a little bit  about her book as well. So Shweta, let's talk   about fitness and before we get into all any more  details, tell me what is the meaning of fitness. I mean, it can be made extremely complex sometimes  but to me and what I really talk about even to   the people that I connect with is fitness  is just general preparedness for life. It's about aging gracefully and when you have to  prepare yourself for the life ahead of you which   is so unknown physically, mentally,  emotionally, every way it's so unknown. You just have to be strong and fitness gives  you not just physical strength but it also   gives you some amount of mental and emotional  strength and this is my personal experience.   And then secondly, of course, who doesn't want to age gracefully?   None of us really want to have  any niggles or injuries or health issues   after the age of like say, 70 and etc. Typically, when you don't take good  

care of yourself, these lifestyle issues, lifestyle  diseases or something or the other keeps coming up.   I mean, I've seen my parents go through  it as well despite being extremely active.   So for me, I have understood especially over the  years that it is really just being prepared   for life, being strong and just  aging gracefully. Wonderful and let's talk a little bit about Cult.Fit  and then we'll get into more details.  

But for a lot of our viewers and listeners  who are probably aware of Cult.Fit because   we saw some amazing advertising, a few years ago.  What is the scope of work that you handle there?   Ashutosh, when we started Cult.Fit which  is back in 2016, actually late 16.  We had like one or two centers and today,  we are 200 plus centers across multiple cities   and though me and another colleague, the two  of us were completely responsible for the entire   fitness, managing the entire fitness  portfolio for Cult and that's how Cult   started. It started just with fitness. I mean, it  was earlier Cure.Fit and then came the Eat.Fit  

and Mind.Fit and everything else. So from two  centers, of course, we were not responsible to   physically expand the number of   cult centers or buildings. But right from hiring,   we have like over 2000 trainers right now, hiring  to creating every single module of the classes   and the exercises that get conducted at Cult  and like training the entire team,   getting accreditation for  these courses which we have built in-house,   all of that was our responsibility. So  we were going to places like Shillong  

to hire, to run camps, hiring camps because  we did realize that people there are strong, they have an affinity to fitness and  they want to make this a career. So Guwahati, Shillong   like so many different places. So hiring was our  core and we wanted to hire passionate people   and not just people from other gyms  or people who are already trainers, of   course, they were also welcome but we realized  that I built this profession on passion,   my colleague also built that on passion. So we  said, we will just get a lot of passionate people   together for this project and that's when it will really become a strong powerful project.  

That's exactly what happened, so we went  across the country, we hired, we trained. We even did   language teaching because a lot of our trainers  came, especially the boxing fraternity, they don't speak great english and we also did a  lot of language coaching, communication   and today, all of these trainers are so strong, so confident, very independent.   So our core role is really managing the entire  fitness portfolio and, of course, after fitness now   we have multiple other things at cult but that's  where it all started and I feel very proud that I've been there from the beginning and we'd  literally built that whole place from scratch.  

Fabulous and before you came into  Cult, you had your own venture called Tribe Fitness   Club, tell me two separate questions. But,  what is Tribe Fitness? So, it's my first baby,   if I have to and it was very emotional when I had to let go but honestly, I never really   had any idea of building something like Tribe  Fitness and the name itself was like,   we called it Tribe because we wanted to create a  very strong community. A tribe of people   who love fitness, who love focusing  on their health, who love doing   things outdoor, who like just exercising together  which is why we call tribe. But it was a fitness   center which focused on making fitness  fun. So we know that it is very niche,  

fitness itself is quite niche and  it's a luxury. Like only in the last few   years, we see a lot of people taking to fitness  quite seriously. Otherwise, people join the gym,   drop off and we saw that was a trend. Nobody  really committed to becoming healthy and fit.   So we said, what if we make it fun, will  people then stick, will people keep coming back?   That's exactly what happened. Everybody who  joined our club from year one to year three until  

the acquisition happen,  they stuck with us. We didn't have to remind   them of the membership with the renewal. We didn't  have to do anything, it was word of mouth. It picked   up like magic because everybody loved the group,  exercise, workouts, so we were no equipment, no machines. So tribe was just group  exercise, so you had strength training, you had   cardio training, you had yoga, you had dance, you  had cycling, all of that but zero machines. So we  

said, you don't need machines to  be fit, you can just ensure you just bring yourself into the center, you  have a trainer that teaches you everything   and you have a great number of people around  you who will motivate you and push you to   get to your goal and that was it. It was a strong  community and I think that community through word   of mouth became very successful which ultimately,  of course, resulted in people looking   to acquire us and things. You  just mentioned it was an emotional moment but   how how did you feel when you actually sold and  became a part of a much larger organization? Truth be told, I have never been wanting to be  a part of anything mass. When I had   started my career as a fitness trainer, I used to  do different-different classes through the day and   I was very happy doing it, jumping  from one locality in Bangalore to another.  

Teaching a group of 30-40 people and being  extremely satisfied by the end of the class   I said this is what I want to do, change people's lives but then when Tribe happened,   then it was like a step up. I was like, okay now  we're going slightly mass. We're going to   get hundreds of people into the color, so then, of  course, there was focus on    getting a loan and this and that all that happened.  But ultimately, when you feel like,   okay this is it, I have three centers  now and let me just work with this for many years   to come, comes an opportunity and then you're  like what do I do with this opportunity. It's   so tempting but at the same time deep inside I'm  saying no, you know what, this is my blood and sweat   and everything. So I don't want to and I have never  done this for money. So now the acquisition is, of   course, making the business bigger, larger. There  is a lot of money involved, it was all exciting. It  

took me a long time to decide that I can do this.  Ultimately, I made up my mind because I realized, if   today I could target hundreds of people and change  the lives of hundreds of people with Cult, I will   be able to reach out to millions of people because  that was the goal and then I sat down and said to   myself, this is what I want to do,  change people's lives and that's why I changed   my career from being a banker to a fitness trainer.  So why am I holding myself back? So, I just like   let's do this. It's okay if we go mass  and that's what our country needs, to get fitter. So   I'll do my bit. Fabulous. So, most  people are now becoming quite conscious of fitness   and on a lighter note, I've often said when I was much younger I also could afford to   buy a treadmill and I had one at home and my  children have it in their homes and I joke with   a lot of people saying the treadmill at home is  probably the most expensive towel drying rack that   you can find because that's what it ultimately  ends up being used for because nobody exercises.  

But tell me as a fitness expert or a  fitness guru, how do I determine what is my right   fitness regime? A great question  because I think today, I'll tell you we're in a   space where through social media a lot of  our fitness trainers and coaches   and influencers speak about a lot of things  fitness. Sometimes there's some contradiction.   Sometimes there's too much information  and the user ultimately gets confused,   what is the right thing for me? Honestly, I have really learned about fitness   and well-being and help from my parents before  anyone else. Of course, I've got the bookish   knowledge but I've understood that for any human  being to be fit and healthy movement is essential.  

What we've done to ourselves in the last  decade or two or probably, even more, is we've   removed that important element of movement  from our daily lives because we sit like this   in front of laptop for long hours because  all of us have that typical job of sitting in   front of a desktop or laptop or anything of phone  etc. So my advice to everybody who's listening is   do not make fitness and healthy living complex. Of  course, I run gyms, I run fitness clubs,   so I would always promote that and tell people  to come into the gyms but I will never ever   tell people to force people to go into the gym.  So I will always start by saying walk more often. If you can incorporate walking often and  when I say walking often is get up and move   every hour or two. Move for five minutes, move for  10 minutes because your body is designed to move.  

If it was designed to be sitting on a chair,  you wouldn't have an ankle joint, you wouldn't   have a knee joint because it is useless. But we're made this way because   we're supposed to be moving more often. So the  whole concept of this 10,000 steps, 12,000 steps,   this is a recent phenomenon and the reason why  it has come about is, it's basically telling   people that you really need to get to that  many steps. My father, by 8:30 in the morning   has already done 12,000 steps because he  wakes up at like 4:35 in the morning, goes for   his long walks and that's how he's been able to  curb or rather even control his diabetes and lots   of other issues. So, do not make fitness complex,  start with the basics that your body is capable   of doing. You don't need to really spend a  lot of money on expensive gyms or trainers. All of   that is important at a later point but start with  walking more often, do what your body is naturally   capable of doing a step above or step after moving often is do a nice cardio workout   for 30 minutes every alternate day or  every day. Pick up some strength training, it could  

be body weight or weight training because  strength training just helps with your bone   density, bone mass and muscle mass and these are  the two things you want to focus on when you're   aging. As you age, your muscle mass and  your bone mass deteriorates. So to maintain at   a good level and to avoid injuries, then you  actually end up doing some strength training   and your cardio and etc to keep your heart healthy, to keep your respiratory   healthy and to overall also ensure that every  six months that blood test that you do, all   your markers, health markers are normal, are green and  not like abnormal, above range, below range.   All of these are the reason why you should  exercise. So keep it simple, don't make it   complex, start with walking more often. Wonderful,  what a fabulous answer and a follow-on  

question from that is, there is so much of  data overload on nutrition along with exercise.   How does the common individual determine,  do I need to take supplements, what kind   of supplements, do I need vitamins, do I need  pills, what are your thoughts? I know   this overload of every information right now,  thanks to quick searches available which is very true Ashutosh. I think,  we've confused our food as well heavily.   Again, I'll go back to being extremely simple  what I've learned. I've gone through a journey of   weight loss after postpartum. I've gone through the  journey of being extremely strong being able to do   really heavy-heavy lifting. I've not drastically  changed what I eat, I've not modernized what I eat.   I've kind of stuck to culturally what I've grown  up eating, of course, I eat other cuisines, of course,   I like oatmeal which is not a part of my cuisine  but my go-to is always what I have grown up eating   culturally. I'm from the South of India and  from Mangalore and I eat a lot of idli,  

dosa,coconut chutney, boiled rice which  is grown in our fields, so high-quality. Get   some protein dals and vegetables and fish  from coast. So, a lot of fish happens   and it's worked wonderful for me from a  strength perspective from being   healthy from keeping all my macros and micros  and minerals and vitamins in check.   So I would say focus on eating seasonal, focus on  eating what you've eaten culturally because your   body kind of has gotten used to that. You  can make changes, of course, like I spoke about the   oatmeal or I'm talking about a salad but do you  need such a drastic change to achieve any fitness   goal? Honestly, in my opinion, no. What you need  to change even with your own food that you've  

grown up eating is try to reduce the salt, try  to reduce the oil or probably minimize it to   zero. It's possible like I've experimented  food with literally zero oil and it's possible   but you can take a little bit, it's no big deal. But  if you can make that like for example, in the North   of India, if a lot of people eat aloo paratha, there's no problem with aloo as such, it's   good for you. Potato is good for you, the  problem is the way it's made. The amount of   excess oil or butter and everything that goes  into it. So, eat what you are culturally

used to, what you've grown up eating. Just  look at the quantity and look at all the oil and   factors that go in, the sugar factors, reduce  all of that and you're in good place. The only other problem I think, we in India face  is that we are slightly a carb-dense country   but the interesting thing to know is that Japan  actually eats more carbs than India but   we've all seen Japanese like how they  are, they're also very active, they walk a lot   but their food is also low on salt or zero  salt. It's a lot of steamed and stuff like  

that and a lot of vegetables and a lot of fish and raw food and etc which our food isn't.   India food is carb-dense but again, we heavily cook  it, we heavily masala fire it and all of that. So   food tip for everybody is focus on what you've  grown-up eating, look at that.  Culturally, seasonally look at all of that food  and ensure that on a plate your rice doesn't get   overpowered. Your rice is the smallest one  and everything else should overpower the rice,   your dal, your veggies, your salad that is  the mantra, that's what I have followed.  

If you look at my plate, my rice is fistful and my vegetables and my dals are like   literally two bowls and that not only  keeps you full, it helps you with goals like   weight loss, it helps you with goals strength, it  keeps your gut very healthy, it does the magic.   So, nothing very very different, stick to  culture season and look at your plate and ensure   you have your carbs, fat, and protein and we've got  enough options of that and just ensure   you remove the sugars, fried and the junk  and everything is fine, don't make it complex.   Also, quickly just touching up on the supplements, we all   need supplements only if we don't eat a variety  of food which means, if you don't eat enough   vegetables and enough fruits which is a lot of  variety then you'll find the need to supplement   because your minerals and vitamins and the body  is deteriorating. But if you get everything in the   form of food and over the week if you're eating  different colors, then you may not even need   those supplements but before you take supplements,  consult a qualified nutritionist or your doctor.   Well said. So one more question  relating to fitness before I move to your book.   How important is yoga as a part of our  daily fitness regime? Well, I think, its something   that you can incorporate every single day with  another exercise or without any other exercise.  

I remember doing yoga at the age of six with  my father because he would finish his morning jog,   go up to the terrace and do his yoga for like  20-30 minutes and I would join him for that.   So, it's not a discipline that I have given myself lessons in but we have it at Cult.   I have done a lot of sessions myself and  I believe it does a tremendous amount of   good for you. So, it focuses on strength, of  course, it focuses on flexibility and mobility.   Now, we spoke about strength and cardio a lot  over the last few minutes but not touched   upon flexibility and mobility. Now, your body is  naturally extremely flexible and has the mobility   it needs. Like your ankle joint, knee joint, hip  joint, shoulder joint, it has all the mobility   and even right from the time, you see your toddlers and etc. The way they sit in a deep squat,  

all of this as we grow, we lose it. Why? Because we  don't get that mobility and flexibility in the   body is not maintained. Honestly, if you maintain  it, you will be able to do it even at 75 because   if you go to rural India, you will still see  very elderly women of 80 and 85 sitting in   a deep squat as a position of rest. Right now,  we don't do that because of lack of activity.  

Now, yoga building in every day or every alternate  day into your schedule can not only give you   strength and a great workout but it can keep  your flexibility which is the muscle length.   Flexibility going and can keep mobility  of the joints also going strong for a long time.   What does this ultimately mean for you? It means,  you will be free of injuries for a long time   because the moment you deteriorate the joints  ability to move and the muscles ability to flex,   you are restricting the body from doing  what it naturally can do, which is why you end   up hurting yourself. So, incorporating yoga  can keep you very safe from injuries for a long   time, especially if you're otherwise doing a lot of  lifting and cardio and stuff, yoga can be   great to complement it on a daily basis. It can  also be another like, it's a workout that a lot   of people I know, also incorporate in the evenings  just before dinner. So, they do their   dinner and then get to bed, like wait for  about an hour or something and get to bed. But what  

they tell me is that yoga helps them just calm and  become calm and actually gets them some good sleep.   So there are multiple reasons why one should  incorporate yoga, strength, flexibility,   mobility, a great workout, a great stretch  fabulous for recovery after a heavy lifting day,   yoga is for everyone. Fantastic, so  now I have time only to ask you about your book   and I would love to talk about get moving. I mean,  tell me about this book, what got you to write it? Honestly, I never would have thought I could write, I still don't think and I'm not a   writer. This is me being very  honest with you. Fitness is something   that I'm passionate about, getting people to move  is what I'm passionate about, making people healthy   is what I love. So when penguin approached me and said, we want you to write a book   for us about fitness. I know there are a lot of  other books on fitness, a lot of good books  

out there that people can read. I just told them  look, there's only one thing that I would be able to write from my heart and that would  be about movement because it's something that   I have learned from my parents, from my ancestors,  from my family because I belong to a village called Kundapur which is further down Mangalore  and we are people who have   farmlands and we have like these not  so dense forests and managing and taking   care of all the trees and the plantations, so we  come from that kind of background. So   movement and certain things that we do  on a daily basis comes naturally to us   and that's what has helped us be very  very strong and fit for a long time.   Like for example, my grandmother is 96 and  she walks and she sees clearly and everything.  

My grandfather cycles even at 85, independent. So all of this I've noticed has been possible because they have moved very often  all their life and eaten simple foods.   So I told penguin that if I have to write  something I'm not going to make it complex. I 

need to just write about very very simple stuff so  that anyone who's never even   read about fitness or even gone to a gym, picks  up this book for whatever reason and reads it,   they will be able to understand how simple healthy  living and fitness can be and they were completely   on board with the idea. So, I said yes and which  is why Ashutosh, we named the book, Get Moving   because that's like my core philosophy. Like, keep moving, walk   more often and then honestly, my one-year-old  daughter lives up to it completely but   that was the only reason I said okay because  penguin said, we want you to write   what you feel honestly from your  heart and also a little bit about your journey.   Because your journey does inspire women, especially around our country, especially   coming from a middle-class family, it's been  very tough but you go past the tough.  

So, I happily did it and it's a very simple book. If you read   it, you'll be like I think you'll finish it in  one hour. But then it's available on Amazon   for people who are viewing and listening  to us in case, they want to buy it. Yes, it is. It's a simple book, basics  of what you can do at home. Wonderful.  Shweta, thank you so much. It's been such a pleasure  speaking to you. Thank you for this incredible  

amount of knowledge you have given me and I'm sure  to all our viewers and listeners on fitness and   nutrition. I mean, I've learned so many new things  and I thought I was reasonably fit at 64 but I've got many more things to do now that  I've spoken to you. Thank you again and good luck. Thank you so much for having me over,  an absolute pleasure. Thank you. Thank You for listening to The Brand Called You, videocast  and podcast. A platform that brings you knowledge,   experience and wisdom of hundreds of  successful individuals from around the world.   Do visit our website to watch and  listen to the stories of many more individuals. You  

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2021-08-26 11:57

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