---
title: "Holistic Fitness & Nutrition Coaching for Sustainable Weight Loss - mytribe"
description: "Tired of fad diets? Get holistic fitness & nutrition coaching with personalized strength training to build lasting habits for sustainable weight loss. Stop the cycle and achieve real results with a science-backed plan."
canonical: https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching
last_updated: 2025-09-05
---

# Holistic Fitness & Nutrition Coaching in Bengaluru

By [Anish Menon](https://mytribe.in/aniishmenon) · I help you build strength and healthy eating habits using simple routines and home food, without crash diets or shortcuts.

## Locations

Online coaching available; Strength training at LIFTR Gyms in HSR, JP Nagar & Whitefield

### Visit at

- Strength training at LIFTR Gym, HSR Layout (Close to Koramangala, Bellandur, BTM Layout, Agara Lake, Sarjapur Road)
- Strength training at LIFTR Gym, JP Nagar (Easily accessible from Jayanagar, Banashankari, Vega City Mall, Arekere, BTM Layout)
- Strength training at LIFTR Gym, Whitefield (A short drive from ITPL, Hope Farm Junction, KR Puram, Hoodi, Brookefield)
- Strength training in Bengaluru (Bengaluru, Bengaluru, Karnataka, India)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Remote Online Coaching & Programming

App-based workout delivery with video form reviews, weekly progress check-ins, and kitchen pantry auditing for remote clients.

Typically ₹6,000-9,000 per month (estimate)

#### Remote Programming
*   **Delivery:** Workouts delivered via coaching app with video tutorials featuring specific form cues.
*   **Adaptability:** Plans customized based on available equipment (Commercial gym vs. Home setup).
*   **Form Review:** Feedback provided on uploaded videos of top sets to correct technique.

#### Nutrition & Support
*   **Macro Strategy:** Custom calorie and protein targets updated based on weekly weight trends.
*   **Pantry Audit:** Virtual guidance on removing trigger foods and stocking volume-friendly options.
*   **Check-ins:** Weekly video call or detailed email to review progress photos and performance.
*   **Support:** Mon-Sat text support for quick queries on food alternatives or adjustments.

### Large Group Functional Training & Nutrition

Access to 10-15 person functional group sessions including progressive overload programming and baseline macro tracking.

Typically ₹6,500-9,500 per month (estimate)

#### Training & Facility
*   **Format:** Scheduled large group sessions at the HSR Layout/JP Nagar facility.
*   **Coach Ratio:** One strength & conditioning coach supervising a group (typically 10-15 members).
*   **Equipment:** Usage of Olympic barbells, bumper plates, rigs, Assault AirBikes, and rowing machines.
*   **Focus:** Structured cycles targeting compound lifts (Squats, Deadlifts, Overhead Press) and conditioning.

#### Nutrition & Policies
*   **Macro Strategy:** Calculation of TDEE with specific Calorie & Protein targets.
*   **Guidance:** Education on food swaps and volume eating strategies.
*   **App Integration:** Guidance on setting up tracking apps (HealthifyMe/MyFitnessPal) for self-audits.
*   **Policy:** Strict attendance monitoring (3-5 sessions/week) and zero refund policy.

### Semi-Private Small Group Coaching (1:4)

Capped at 4 members per coach for real-time form correction, tailored accessory work, and detailed food log auditing.

Typically ₹14-18K per month (estimate)

#### High-Touch Coaching
*   **Strict Ratio:** Capped at a maximum of 4 clients per coach.
*   **Corrections:** Real-time, hands-on adjustments for complex lifts and bracing cues.
*   **Programming:** Core lifts combined with accessory movements tailored to individual weak points or injury history.
*   **Frequency:** Includes 12 supervised sessions per month (recommended 3x weekly frequency).

#### Advanced Nutrition & Perks
*   **Meal Planning:** Assistance in structuring 6-8 high-protein meal options to rotate weekly.
*   **Auditing:** Regular review of food logs to identify hidden calories in oils or snacks.
*   **Lifestyle:** Specific coaching on sleep hygiene and fluid intake protocols.
*   **Gym Access:** Includes open gym access for cardio on non-coaching days.

### 1:1 Premium Personal Transformation

Fully bespoke 60-minute private sessions with 100% dedicated attention, daily nutrition accountability, and structural balance assessments.

Typically ₹22-28K per month (estimate)

#### Bespoke Protocol
*   **Exclusivity:** 1-on-1 attention for the entire 60-minute session with priority booking.
*   **Customization:** Program built from scratch based on structural balance assessment and aesthetic goals.
*   **Technique:** Micro-adjustments on every rep to ensure safety and maximal hypertrophy stimulus.

#### Comprehensive Strategy
*   **Daily Accountability:** Strict monitoring of nutrition, potentially requiring photo proof of meals.
*   **Support:** Guidance on restaurant ordering strategies and specific supplement protocols.
*   **Analytics:** Weekly body composition analysis and detailed load management logging.

## About Holistic Fitness & Nutrition Coaching

**Cut the Crap. Get Real Results.**

I'm not here to sell dreams or magic pills. If you're tired of all the detox juice nonsense and fake promises, you're in the right place. My approach is straight up: you can't out-train a bad diet, and I won't sugarcoat that. I believe in getting you results that actually stick, using a mix of strength-focused training routine and simple nutrition habits.

### What I Focus On

- **Strength First:** We centre everything around building strength. Muscle is your best friend for long-term fat loss and health.
- **Science-Based Nutrition:** No wacky diets. We stick to the basics - eat more protein, fill up on veggies, and don't drink your calories. Your daily *ghar ka khana* (home food) can and should work for you.
- **Sleep & Recovery:** 7-8 hours of proper sleep is a rule, not a suggestion. Your body builds muscle and burns fat here.
- **Building Healthy Eating Habits:** I'll show you how to eat foods you love without falling off the wagon every weekend.

### Been Through It Myself

I've battled binge eating and bulimia. So, I get how tough this journey is. My coaching isn’t textbook - it’s real, and it’s about fixing your relationship with food, not making you miserable with starvation.

### Who This Is For

You're done making excuses. You want sustainable fitness coaching, not another crash diet. If you’re ready to quit the shortcuts and actually change your life, I’m right here with you.

## Highlights

Browse through Anish Menon's best work.

### [Featured](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/featured)

- [Video: If you're struggling to hit 10,000 steps a day, this is for you. Stop letting convenience apps make you lazy as fuck. I'll show you simple, no-excuse ways to get your steps in, like walking to the store, taking the long way to the bathroom, and bundling your screen time with cardio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4afb7075-1cec-4314-92a5-504736f4c87e)
- ![Most vegetarians I meet are out of shape, even if they hit the gym. The problem isn't how much you eat, but WHAT you eat. This simple meal swap shows how to double your protein, feel fuller, and stop craving snacks, all for roughly the same calories. It's about smart choices, not starvation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0ae3a80-ac8a-45e9-9d19-ce5e49829f9b)
- ![This isn't some magic 3-month transformation. This is what real, sustainable progress looks like. The picture on the left is for social media likes; the one on the right is the result of playing the long game. I'm not selling you a quick fix. I'm showing you the path to lasting results because I've walked it myself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e11a6dff-2030-406f-b298-67ecf941d0b9)
- [Video: Think you're tracking calories? Are you tracking the oil? One tablespoon of ghee is 120 calories you probably aren't counting. If your weight loss has stalled, this is likely why. I focus on these small details because they add up to thousands of calories and make the difference between staying stuck and seeing results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c4be69a-5d0d-4305-9a35-6516b56231bd)
- ![Let's be clear. People who fail at long-term weight management are the ones who DO NOT strength train. Cardio alone won't cut it. The more muscle you have, the easier it is to lose fat and the better you'll look when you do. This is a core principle of my coaching. PERIOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f660707a-5ae1-469c-b3b5-139a29d0e855)
- ![You cannot out-train a bad diet. The wrong mindset turns one cheat meal into a cheat weekend. The right mindset is about balance. Had a high-fat lunch? Have a low-fat dinner. It's about managing your calories for the day, not punishing yourself in the gym tomorrow. Shit happens, so chill out and get back on track.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78bbc2dd-b2f7-4ff8-aeae-e70a71ecf57c)
- [Video: "Brace your core" is the most common cue coaches give, and the one most people get wrong. This is Bracing 101. I teach you how to actually create tension and protect your spine, so you can lift heavier and safer. Proper technique is non-negotiable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53fac339-8daf-4264-883d-c73c5010eaf7)

### [No-BS Nutrition Truths](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/no-bs-nutrition-truths)

- [Video: When I hear a fitness influencer use the word 'detox', I stop listening. It's just a marketing gimmick to sell you overpriced juice. Your liver and kidneys are your detox system, and they work for free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42c5293f-7f04-43cf-8207-64ede15355e4)
- !["Organic" doesn't mean healthy or low-calorie. Look at the calories: organic chakli is basically the same as regular chakli. If you want to eat healthy, stay away from fried snacks altogether. The only thing losing weight here is your wallet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/467f0b2e-b1d8-42a2-bce2-4317ffe4d5dd)
- [Video: You think eating a handful of almonds is a great way to get protein? They DON'T have much. Nuts are a fat source, not a protein source. They pack way more calories from carbs and fats, making them a terrible choice if your goal is high protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64d4c4be-c9d7-4f59-ba46-8919d2f5dc67)
- [Video: Veganism is not a magic nutrition plan for health. It's a lifestyle and an ethical choice, and I respect that. But don't go vegan thinking it's the best way to get fit. Any diet rich in fresh food helps, but veganism isn't inherently superior for health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b93ac22-a97b-4d3c-a0dc-56704abb5958)
- ![Just because a food is labelled 'Organic', 'Natural', or 'Superfood' does not mean it's good for your goals. An organic cookie is still a cookie. Stop falling for misleading marketing and start looking at the actual nutrition label.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b1ab1c6-b8c2-4be2-aa19-4120d2907852)
- ![It's not just carbs or fats making you fat. It's the hyper-palatable combination of carbs, fat, salt, and sugar that food companies spend millions on to make you overeat. Don't blame the rice; blame the processed junk designed to be addictive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72c12b7c-db98-4d79-9dca-19c40f468d9c)
- [Video: Taking melatonin and then scrolling on your phone is like doing more cardio to "compensate" for eating junk. It doesn't work. You don't need a supplement; you need a bedtime routine. Put your phone away 90 minutes before bed and let your body do its job.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9176d07d-9dda-4268-8186-602534610d9d)

### [Smart Nutrition & Calorie Control](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/smart-nutrition-calorie-control)

- ![This is the difference between bulking and cutting. It's not about eating completely different foods. It's about strategic choices: chicken thigh vs. breast, more rice vs. less, ghee vs. none. You can eat similar meals and get completely different results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83c31d6f-219c-4c27-a2b8-cd35c7524f2f)
- ![A simple switch from chicken thigh to chicken breast saves you 50 calories and gives you more protein. This is how you make your diet sustainable. Small, smart changes to the food you already eat, not a complete overhaul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82a3e746-e91b-411c-9355-1c9a77eb8d4e)
- ![White bread or air-fried potatoes? For the same 100g, potatoes have less than half the calories and carbs. This is a no-brainer swap for better satiety and lower calorie intake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8233410d-bb36-4101-b13a-2936c8d575a9)
- ![Think rotis are better than rice for weight loss? Think again. 100g of steamed white rice has half the calories of 100g of rotis. Don't just follow myths; look at the numbers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fcb8689-b1e6-440d-af5d-507f06a00ee1)
- ![Using a spray oil instead of a tablespoon of ghee or butter can save you over 100 calories per meal. This is one of the easiest ways to cut hidden calories from your diet and break a weight loss plateau.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5971ec7b-fb54-4cdd-b431-edf3cd0b56a8)
- ![Your evening tea and biscuits are a 250-calorie habit that offers zero nutritional value. Swap it for a high-protein snack like Greek yogurt with protein powder. You save calories and get a protein boost that actually keeps you full.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e8b1c80-d543-448a-9a97-2a285132a423)
- ![A big bowl of fruit might seem healthy, but it can easily be 150 calories of sugar. For fat loss, limit yourself to one fruit a day. This simple change can save you up to 100 calories daily.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c358cf39-c899-4ad1-a12b-c4a7180a519e)
- ![Milkshakes and fruit juices are calorie bombs. A single glass can have over 350 calories with zero fiber. Switch to zero-calorie drinks. This is a non-negotiable rule: DO NOT drink your calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4366668-d1bf-47fb-8d44-598747454db1)
- [Video: Here's a recipe for sweet potato "Pringles" you can make in an air fryer. You get all the crunch and satisfaction for around 188 calories, compared to 900 calories in a can of regular Pringles. Stop depriving yourself and start making smarter choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93dc2ca5-a2f7-4df1-87f6-b9c9e4c0a1c7)
- [Video: Craving a soda? Grab a zero-calorie option. Pepsi Black, Coke Zero, and flavored sparkling water can satisfy cravings without adding to your calorie count. Just be mindful of the caffeine in energy drinks and avoid them late in the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5248fb38-fbc8-4c8b-bf34-ca959f6a7b74)
- [Video: Peanut butter is great, but it's also incredibly calorie-dense and easy to overeat. Here's a simple hack to measure it correctly using a food scale. Stop guessing and start knowing exactly how much you're consuming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72449471-dbeb-41f5-ac1c-00c2dbdafb7d)
- [Video: Here are the top three mistakes vegetarians make when trying to lose weight. One: thinking dal is a primary protein source. Two: relying on high-fat paneer. Three: not using a protein supplement. I break it down so you can finally see results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcee2b0b-953e-46f6-a420-3ee4afc37410)
- ![Working out but not seeing results as a vegetarian? You might be making these 3 mistakes. Let's look at what could be sabotaging your gains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9664bdf5-d51a-4d38-8044-002e6bb27dbb)
- ![We consider lentils (dal) as carbs, not protein. For every 1 gram of protein, you get 3 grams of carbs. Relying on dal for protein is an easy way to get kicked out of a calorie deficit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f1f1141-117b-48ad-9db0-dd0123c18cd3)
- ![Paneer is not a lean protein source. It has almost as much fat as it has protein. If you're serious about your goals, switch to a low-fat paneer. It makes a huge difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81823a5e-38d5-4fc8-8522-d419c66d457c)
- ![Not taking protein supplements is one of the biggest mistakes vegetarians make. It's the easiest way to hit your protein target, boost recovery, and curb hunger. It's not unhealthy; it's a tool.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e78002b-c7fa-4693-940c-22b05764becd)

### ["Healthy" Foods That Are Fooling You](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/healthy-foods-that-are-fooling-you)

- ![HEALTHY is not equal to LOW CALORIE. Paneer is a perfect example. It's a good food, but 100 grams is over 350 calories before you even add oil or masala. You must understand the calorie content of foods to manage your weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a451d6c7-045a-4e97-ada9-3e6f5c6854a7)
- ![Avocados are a "superfood," but they are also super high in calories. You can get the same nutrients from other sources with far fewer calories. They are not a great choice if you're in a fat loss phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d64c1cce-c278-4fbb-98e3-84f1e14ba98b)
- ![Nuts, nut butters, and dry fruits are extremely high in calories and very easy to overeat. A small handful can undo your calorie deficit for the day. Get your nutrients from vegetables and lean protein instead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9b73d6b-dede-4344-9a74-52c3fcecce74)
- ![Fruit juice has ZERO fiber and is packed with sugar. It's a terrible choice for weight loss. Eat the whole fruit instead. You'll get fiber, feel fuller, and consume fewer calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c00b1c78-a60e-4531-83bc-2210eb9d574c)
- ![Switching from sugar to honey or jaggery for weight loss? You're not as smart as you think. Calorie-wise, they are all the same. Don't fool yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/923bd16e-c400-44de-a9b1-e6436501e1d5)
- ![Tender coconut water is healthy, right? Not when you drink 500ml and eat all the meat, turning a 40-calorie drink into a 400-calorie snack. Portion size is everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2e0251b-b418-4e8b-bfe2-9a4ceafc23d8)
- ![Protein bars can be a good meal replacement, but they are not a "free" food. Many people overeat them thinking they are healthy, which pushes them out of a calorie deficit. Track them like any other food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ced8a1ea-ea50-479b-a8f8-ea44454df7e8)
- ![Even 'Ghar ka khana' isn't guaranteed to be low-calorie. Most home-cooked meals are high in fat and low in protein, making them a poor choice for weight loss if you're not careful about how they're prepared.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61cec2b0-31c4-483b-bcc2-d65914e76509)
- ![Organic snacks are a marketing gimmick. Just because it's labeled organic and costs twice as much doesn't make it lower in calories. Stop getting fooled.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2529fa25-caaa-4a8d-815e-1721ab735285)

### [No-Excuse Mindset & Consistency](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/no-excuse-mindset-consistency)

- ![You won't hit your fitness goals if you keep making these absurd excuses. Let's break down the 5 most common ones that are holding you back from starting TODAY.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb5e29f7-c793-4c29-aa18-7e08f591c14f)
- !["I'm too busy to exercise." You have 168 hours in a week. You can't find 3 for your own health? Stop lying to yourself. YOU choose your priorities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2001a272-a8ff-4ee8-80e8-583a1f6a6c99)
- !["I burned 800 calories, so I can eat a donut." Your calorie tracker is probably wrong, by as much as 93%. You CANNOT out-workout poor nutrition habits. Period.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d2ac008-ae99-43be-a7dd-490735c2df92)
- !["I don't have company at the gym." You are born alone, you die alone, and you suffer from poor health alone. The solution is to get a trainer or join a group. YOU are the bottleneck, not your lack of a gym buddy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00b01b52-99e7-4cef-8076-1466d809578e)
- !["I don't want to look like a bodybuilder." Don't worry, you won't. They train for hours a day for years. You, sitting on the couch eating chips, will never accidentally look like one. It's a lazy excuse.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32dcda6b-b900-4edd-b617-f44b25345a29)
- !["I can't afford a gym membership." This is a classic case of being penny wise and pound foolish. The money you "save" now is nothing compared to the hospital bills you'll face later. An ambulance ride alone costs more than a month at the gym.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28334522-b89b-46b6-9c84-ebd7ee728e55)
- !["I'm consistent Monday to Friday but see no results." The weekend is 33% of your week. That's where you're failing. You're not as consistent as you think you are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41ebe934-04af-4463-afde-6550dcb667b2)
- ![Still blaming your genes or hormones? The problem is your weekend. You don't count Friday night to Sunday night, but your body does. That's 33% of your meals. The 80-20 rule is for sustainability, not for going wild every weekend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8d6f60a-3d16-456e-b90f-60fa5dd9efcd)
- [Video: Don't wait for the New Year to get fit. Less than 15% of people stick to their resolutions. Start NOW. This is my 90-day plan. By 2025, you'll already be there while everyone else is just starting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f77f8ef1-f59c-45b6-8ae5-c3f1d8874adc)
- ![Stop obsessing about the end goal. Obsess about the process. Obsess about progressing in the gym, eating your planned meals, your sleep routine, and tracking your progress. That's how you #PlayTheLongTermGame.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7aff724-c1df-466e-aa58-5980abf24fac)
- [Video: This is every coach's conversation with a client who "thinks" they were on point with their meals last week. The numbers don't lie. Be honest with yourself and your coach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6beda614-2c56-439e-855c-d8528b590f3b)
- ![Tech gadgets are fine, but don't expect them to replace the basics. No watch or massage gun will trump eating right, training hard, and sleeping well. CONSISTENTLY. Keep It Simple and Stupid.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36d2f402-0649-42d9-ae2d-903ae082fc8f)
- !["Can I get a free trial?" We don't sell gym sessions; we sell RESULTS. Results can't be achieved in one session. We are not in the training business; we are in the results business. Big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1eb67e01-387a-4574-bd4c-e21ac46f828c)

### [Strength Training & Proper Form](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/strength-training-proper-form)

- [Video: Losing balance on your lunges? You're probably walking a tightrope. Think "railway tracks" instead. A wider, hip-width stance gives you a stable base to load the muscle properly. Simple fix, big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53e7453a-465c-4591-adc0-292a94f46723)
- [Video: Are you just kicking up with your back leg on step-ups? You're cheating the movement. To properly load your glutes and quads, keep the back knee locked and lean your weight onto the front foot. This is how you make the exercise actually work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98f5dcea-fa24-4ad8-a86c-12dae406741b)
- [Video: That glute bridge from the floor is a waste of time. For a full range of motion, use a bench or a box. This allows your glutes to lengthen properly at the bottom, leading to better muscle growth. Be smart, don't just copy influencers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6cc855ec-7efc-4b45-9ce4-3eeac2db5754)
- [Video: When doing rows, don't lock out your elbows and reach forward. You lose tension on your lats and let your biceps do all the work. Keep a slight bend in the elbows to keep the focus where it belongs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fcde094-17bf-462c-ad6e-42064dd330df)
- [Video: Stop doing dumbbell chest flys on a bench. The resistance is zero at the top of the movement. Use a cable station to keep constant tension on your chest throughout the entire range of motion. This is how you build a bigger chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04e00cae-db4f-4a9c-b433-2a4d45669dd1)
- [Video: Your preacher curls are probably ineffective. The resistance is max at the bottom and zero at the top. Add a band to create accommodating resistance, making the exercise hard throughout the entire curl. This is a pro-level tip for serious gains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/902c9955-f845-45e6-8767-131d9f345e64)
- [Video: Struggling to get heavy dumbbells up for a floor press? Use this simple hack with a bench to get the weights into position safely and easily. Now you can focus your energy on the press itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d69329e-2728-41d2-95d2-3cb2cd9774e4)
- [Video: Does cardio help with fat loss? Yes, but that's not the most important reason to do it. Good aerobic capacity means you can push your strength sets to true muscular failure, not just stop because you're out of breath. Cardio supports your lifting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/112c3e1b-6786-4dbd-9ff3-d6725ee3adb6)
- [Video: Don't waste your time with "stabilizer" exercises like bottoms-up kettlebell presses. Just focus on getting stronger in your main compound lifts like presses and rows. Your stabilizer muscles will get stronger automatically.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58842ee1-4fcd-4a28-8fd0-934a3260f1b0)
- [Video: Supplements are there to support your training, not replace it. There is no magic potion. You still have to put in the hard work in the gym, session after session. Make every rep count.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba754e40-0d4a-434f-bd19-fe6635dea104)
- [Video: Just a quick arm day pump. Focus, execution, and consistency. That's all it takes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e6579ff-2a3a-4a07-b807-0eb9144aba03)
- ![Let's get this straight. A squat is an EXERCISE. A group of exercises is a WORKOUT. Please stop mixing these up. Understanding the basics is the first step to creating a real training plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50bc7f41-3ac0-4b8f-8f5e-7ce7ca29782b)
- ![If you want to improve your quality of life 20 years from now, invest in two things today: Strength Training and Walking. Think of it as a Health SIP. The compound interest will pay off when you're 60 and still physically independent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79a81ac1-a6fc-425d-859a-19801464cc0f)

### [My Journey & How to Fix Your Habits](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/my-journey-how-to-fix-your-habits)

- ![I used to suffer from binge eating. The first step I took was deleting all the junk food delivery apps. Why make it easy to give in to temptation? If I really want something, I make myself walk to get it. This simple rule changed everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6465b4a3-6b0d-417b-bc53-43817de306a9)
- ![A key to stopping mindless snacking is to balance your plate. I make sure to have a fist of veggies and a palm of protein with EVERY single meal. This keeps you full and satisfied, reducing the urge to snack later.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/880dfcc0-6501-43ec-9c27-851756edf793)
- ![Sometimes you're not hungry, you're just dehydrated. Before you reach for a snack, drink a big glass of water. Switching to zero-calorie drinks also helps keep you satiated without adding to your calorie count.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49f940a7-0af4-4c4a-837b-98d1461337b1)
- ![Identify the triggers for your mindless eating. For me, it was watching TV after 9 pm. I replaced that habit with a 10-minute walk and a cold shower. Remove the trigger, and you remove the craving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f22b9909-245a-4aaa-9aa4-89e8f33e97fa)
- ![Don't starve yourself. That's the fastest way to rebound and binge. Eat enough calories, include carbs like potatoes and rice, and allow for small treats. Deprivation is the enemy of long-term success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d555b6e-25b2-4553-8973-6c5d19e3400c)
- ![Having someone to keep you accountable can make all the difference. Find a partner, a friend, or a coach who supports your goals and keeps you on track. You don't have to do this alone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1496914c-3837-40a2-b39a-143aaf96dbf1)
- ![This is my own two-year progress. Muscle growth is slow, and you have to play the long game. I fit into my clothes better and feel stronger. I'm sharing this to show you that real, sustainable change takes time and consistency. Full Power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f06704f2-708f-4701-9000-7941188c363d)

### [A Simple Guide to Fat Loss](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/a-simple-guide-to-fat-loss)

- ![Stop saying "I'm on a diet" without a plan. The first step is to have an END DATE. Whether it's 4, 6, or 8 weeks, mark it on a calendar. A goal without a timeline is just a wish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c67ba968-e728-481b-b6a0-3b0b4d23cecd)
- ![Step two: Keep a specific target. A target weight, a dress you want to fit into, or a picture of yourself you want to get back to. A vague goal gives you no sense of purpose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d38f8f31-1213-46d4-a752-2a952992e930)
- ![Step three: Plan your meals. Pick 6-8 high-protein meals and snacks and rotate them. When it comes to weight management, variety is NOT your friend. The less you have to think about food, the more willpower you have for training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50df57e9-7960-441a-9c36-068660a5579f)
- ![Step four: Pace yourself. Fitness is a marathon, not a sprint. Don't go all out from day one. Start slow, focus on one habit at a time, and build from there. This is how you avoid burnout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66ae0ce0-7de3-4023-b850-96ef4b0bb8a5)
- ![Here's how to calculate your Basal Metabolic Rate (BMR). It's a simple formula: your bodyweight in KGS multiplied by 22 for women or 24 for men. This is the starting point for figuring out your calorie needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0666328d-f5a6-467f-9203-c6fbc207c0b5)
- ![Next, calculate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by your activity level. For most people with desk jobs, this is between 1.2 and 1.4. This tells you how many calories you burn in a day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e181cc26-ec17-4d51-bb37-295e523365b0)
- ![To lose weight, you need to be in a calorie deficit. Subtract 300-500 calories from your TDEE to find your daily target calorie intake. This is your magic number for fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc9cec29-becd-40f6-8493-3f8b055d9a06)
- ![Use a calorie-counting app to track your food. Aim for a macro split of around 40% protein and 60% carbs and fats, while staying within your target calories. This ensures you're losing fat, not just weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c17fabd-d78c-4a2d-b12d-eb0696fab592)
- ![Here are some pro tips: if weight loss stalls, reduce calories by 50-100. If you're new to high protein, increase it slowly. If you can't get enough protein from food, use a supplement. It's that simple.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2329e6f1-abb0-4350-b422-7fafe538296a)
- [Video: Struggling to drink enough water? Get a giant bottle and finish it. Use flavored electrolytes to make it less boring. We don't push brands, we push what works. This is what I use.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4386150-2b3a-48bd-a199-d10df8bd7c74)
- [Video: Here are the four biggest mistakes people make when trying to lose weight. You're eating too many calories, your sleep is poor, you're not building muscle, and you lack consistency, especially on the weekends. Let's fix that.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/568572e1-7da8-4460-ae9b-b8de7a405024)

### [Gym Life & Client Results](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching/gym-life-client-results)

- [Video: This is Sharon, a legit certified badass. We converted another one to the iron life. This is what it's all about. Full Power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8672e081-4549-4462-a908-0e3f79386d9b)
- ![Repping the brand at my second home, LIFTR. This is where the magic happens.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8264d71-8f43-4935-aef6-f35436e992ce)
- ![That feeling when you're checking your phone to see if it's lunchtime yet and it's only 9 am. The struggle of a lifter is real. Always hungry.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c70bf1f0-532b-4700-bcde-5af1bb451b2e)

## Meet your expert

[Anish Menon](https://mytribe.in/aniishmenon)

### My story

Hey, I’m Anish, the guy behind LIFTR.FIT. Fitness wasn’t always my thing, trust me. I struggled with binge eating and bulimia for years - that headspace is rough. But I crawled out, learned what actually works, and now I’m obsessed with building a team that cuts through all the fitness nonsense. We just want to help folks get real, build habits, and stop falling for quick fixes. Goa trips, Colombo expansion, but at the heart, it’s still about honesty and sustainability.

### My work

- **Strength & Conditioning, Nutrition, Weight Management**: We offer sustainable weight loss coaching, strength training, and nutrition planning that actually fits your life.
- **No Fad Diets or Detoxes**: Don’t ask for cleanses or shortcuts. It’s all about the basics, not some no fad diet fitness nonsense.
- **Build Habits, Not Burnout**: We go slow. Habit-based fitness coaching means one step at a time, so you don’t crash and burn.
- **Strength Training For Real Results**: Long-term weight loss? Gotta lift. Treadmills alone won’t cut it. Strength training for long-term results is a must.
- **Realistic Meal Planning**: Ghar ka khana (home food) is welcome. Realistic meal planning for weight loss, not just salad life.

## Book

To book Anish Menon, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Holistic%20Fitness%20%26%20Nutrition%20Coaching%20by%20Anish%20Menon.)