---
title: "Personal Training with a Top Fitness Coach. Achieve Your Goals. - mytribe"
description: "Looking for results? Get customized one-on-one personal training with a top fitness coach. Our holistic approach combines strength training, nutrition, and personalized plans for weight loss and pain-free living. Book your session on Tribe today!"
canonical: https://mytribe.in/fitness_wired/personal-training
last_updated: 2025-09-16
---

# Personal Training in Gurugram

By [Pooja Malani](https://mytribe.in/fitness_wired) · I offer personal training that covers exercise, nutrition, stress, and sleep, with custom plans for all ages and health needs, not just gym workouts.

## Locations

Studio in Sector 109, Gurugram; Serves clients across Delhi NCR

### Visit at

- Studio at Conscient One, Sector 109, Gurugram (Trains clients around Palam Vihar, Cyber City, Dwarka Sector 21, Ambience Mall, Udyog Vihar)
- Across Delhi NCR (National Capital Region, National Capital Region)

## Pricing guide (estimates)

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

### Remote Fitness Coaching

Remote plans for home/gym with weekly check-ins, video calls, and macro nutrition planning.

Typically ₹2,500-4,000 per month (estimate)

#### Virtual Programming
* Plans: Custom workout routines designed around your available equipment (Home dumbbells or Commercial Gym).
* Interaction: Virtual sessions via video call to verify form and technique.
* Tracking: Weekly check-ins to adjust intensity based on feedback.

#### Diet & Support
* Nutrition: Comprehensive guidance on macros and calorie sizing.
* Access: Support via dedicated app for query resolution.

### Small Group Circuit Training (20 Sessions)

Includes 20 sessions/month (Mon-Fri) in groups of max 6, focusing on HIIT and circuit drills with semi-private supervision.

Typically ₹4,000-6,000 per month (estimate)

#### Format & Access
* Frequency: 20 sessions per month with Mon-Fri access.
* Group Size: Small cohorts of maximum 5 to 6 participants per slot.
* Type: Circuit Training, HIIT, and Agility Drills using ladders and body weight.

#### Supervision Level
* Style: Semi-private oversight where the coach corrects form but divides attention among the group.
* Scheduling: Fixed batch timings rather than flexible booking.

#### Nutrition
* Guide: Template-based nutritional guidance suitable for on-the-go professionals.
* Tools: Access to app for tracking and basic meal planning.

### 1-on-1 Functional Training (12 Sessions)

Includes 12 dedicated 60-min sessions/month, specializing in injury rehab (MRI analysis) and functional strength without machines.

Typically ₹12-15K per month (estimate)

#### Core Training
* Frequency: 12 sessions per month (approx 3 days/week).
* Duration: 60 minutes of dedicated, private coaching.
* Equipment: 100% Functional Strength using Barbells, Dumbbells, TRX, and Kettlebells. Note that the studio does not use heavy isolation machinery.

#### Medical & Specialization
* Injury Rehab: Analysis of medical reports (MRI/X-Ray) for Cervical, Sciatica, or Slip Disc issues before program design.
* Focus Areas: Protocols available for Post-pregnancy weight loss, Senior mobility, and Thyroid management.

#### Nutrition & Facility
* Diet: Customized plans focusing on sustainable home-cooked vegetarian or plant-based options.
* Location: Private boutique studio environment in Conscient One, Gurgaon.

## About Personal Training

### Not Just Gym Workouts

I don’t believe fitness is just ticking off sets at the gym. If you’ve been struggling with back pain, stress, or sleep even after years of workouts, *kyun?* (why?) Because real fitness is more than muscles - it’s about how you feel every day.

### My Method: Everything Connects

When I say personal training, I mean it. We go beyond exercise - we dig into how stress and emotions get stuck in your body (*dekho, vo sab andar hi jama hota hai* - all that gets stored inside). I use a science-based approach for holistic fitness coaching, combining movement, sleep, nutrition, and stress management for actual lifestyle change.

### Training Style: Personal, Practical, No Guesswork

- Every plan is custom, whether you’re just starting or want to break a plateau.
- Functional strength training is for everyone - not just bodybuilders. I focus on safe technique and building strength that helps in daily life.
- Women, trust me: lifting weights won’t make you bulky, it’ll make you feel confident and strong.
- Nutrition is huge. We work on mindful eating, especially protein-rich meal planning, to help you get real results.

### Who I Train

I’ve worked with 180+ clients - from total beginners to seniors (60+), couples, expecting mothers (prenatal personal training), and folks with lifestyle issues like PCOD, thyroid, diabetes, and back pain. I always check your reports and coordinate with your doctor when needed.

### The Vibe

No “ego lifting” here. I’ll push you to your best, correct your form, and cheer for every win. We keep it real - hard work, good laughs, and zero judgment.

Your body deserves this. *Chalo, shuru ho jao!* (Come on, let’s get started!)

## Highlights

Browse through Pooja Malani's best work.

### [Featured](https://mytribe.in/fitness_wired/personal-training/featured)

- ![This is what real transformation looks like. This client achieved a 16 kg weight loss not just by exercising, but by building sustainable habits around nutrition, strength, and mindset. This journey is proof that with consistent effort and the right guidance, you can achieve incredible results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8b915e3-e8eb-4c51-bebc-161c77725031)
- [Video: It's never too late to start. My 62-year-old client is a perfect example of how functional strength training can transform daily life at any age. We work three times a week to improve his cardiovascular health, build strength for everyday tasks, and boost his energy levels. Age is truly just a number.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91628280-8c20-4025-bd3e-61adb261bb62)
- [Video: Fitness is not just about what you do in the gym; it's also about what you put on your plate. I guide my clients on creating balanced, protein-rich meals like this one, featuring quinoa, roasted vegetables, and fresh cucumber. This is how we fuel the body for real, lasting results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16fb7c09-b7eb-40e5-8998-dd82be237b42)
- [Video: This is the energy of our group circuit training. I push my clients to their limits while ensuring correct form and a supportive atmosphere. You'll hear me correcting form and cheering you on because I believe in working hard together and celebrating every small victory.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c43a55ee-ccd7-4bf7-b5e6-e5278e59aeef)
- [Video: If you are dealing with PCOD or thyroid issues, you are not alone. A strong core is about more than just abs; it's your body's powerhouse for hormonal balance. I design specific core workouts that help improve insulin sensitivity, boost metabolism, and reduce stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55ae42bf-859e-4b3e-a5e5-af196e103258)
- ![Nothing makes me happier than seeing my clients feel strong and confident. This review highlights my science-backed approach and the friendly, professional environment I create. My studio becomes a second home where you can focus on yourself, guided by trainers who genuinely care.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6df78b72-3d98-4b7a-be09-66f152159e62)
- [Video: This is for all the women who think lifting weights will make them bulky. It won't. Lifting heavy, like this deadlift, builds lean muscle, boosts your metabolism, and makes you feel incredibly powerful. I focus on safe technique to help you build strength that serves you in everyday life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15a3ad2a-c211-4dac-bfe2-07155de2f782)
- [Video: Getting fit with your partner is a great way to stay motivated and spend quality time together. I design couple training sessions that are challenging and fun for both individuals, regardless of different fitness levels. Here, we are working on synchronized step-ups to build leg strength and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/993eab24-3415-4a37-802e-442b82a82ed2)

### [Client Transformations & Success Stories](https://mytribe.in/fitness_wired/personal-training/client-transformations-success-stories)

- [Video: Hear directly from my client, Prabhleen, about her 15 kg weight loss journey. She explains how we combined a calorie deficit diet with a focus on protein, consistent walking, and progressive strength training to achieve her goals. Her story is a testament to the power of a structured, holistic plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43aab1aa-893a-44c1-af32-71b12aece3c0)
- [Video: This is the 8-month fitness journey of my client, a doctor with a demanding schedule. We focused on building foundational strength and improving her energy levels to cope with long working hours. Now, she confidently performs various exercises, from incline push-ups to barbell hip thrusts, proving that a busy life can still be a fit life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab42eb1a-0e79-407d-8593-c2f7255f02f0)
- [Video: This client came to me with a major cervical problem. Over one year, through targeted corrective exercises and strength training, we significantly improved his mobility, reduced pain, and boosted his overall health markers without medication. This is what I mean by fitness for a pain-free life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08836849-83ca-4193-a746-4a0a88d06cb2)
- [Video: My own fitness journey is an ongoing process. This is my transformation from 65 kg to 60 kg, where the goal was not just weight loss but building muscle and strength. I practice what I preach: a combination of lifting weights, mindful eating, and consistency is the key to sustainable results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d225780-ecf9-47d6-a8b9-e2e34faf58f0)
- [Video: This is a look at the progress of one of my first personal training clients. From deadlifts to agility drills, her journey shows a consistent increase in strength, confidence, and overall fitness. Every session is a step towards becoming a stronger version of herself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/431bd8cb-1210-4603-87f7-c4327c44dc87)
- [Video: I believe that you can be fitter and feel better at 36 than you did at 26. Fitness is a luxury you earn through dedication. This is my personal proof that age is just a number, and a strong body gives you the confidence to live life to the fullest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07615039-2d74-4396-a52c-a9f20c60b77a)
- [Video: This is a look at my own one-year fitness evolution. The goal is always to be fitter and stronger than the year before. Progress isn't always linear, but consistency in training and a disciplined lifestyle are what create lasting change.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20ac15bf-dd59-4c3b-8d31-94c5951c5c52)
- [Video: Sometimes, you have to use negativity as fuel. This is a reminder to channel challenges into motivation to change and become a better, stronger version of yourself. Your transformation is your best response.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/243009d6-97fc-4d6a-84eb-d0b6db5e4fc2)

### [Hear From My Clients](https://mytribe.in/fitness_wired/personal-training/hear-from-my-clients)

- ![This review from a personal training client after three months perfectly captures the journey. We work on problem areas and focus on the feeling of getting stronger, not just the number on the scale. It's about doing things you never thought you could and building stamina for life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38470c1f-e4ea-46ab-a084-52e0a0e5f7bb)

### [Training for Every Body](https://mytribe.in/fitness_wired/personal-training/training-for-every-body)

- [Video: Yes, men train here too! My studio is for men who want to build functional strength, eliminate pain, and improve their overall health without the ego-lifting culture. Here, clients work on everything from goblet squats to dumbbell curls with a focus on proper form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95f2b8a0-1b88-4b28-9dce-599e9eb54163)
- [Video: A glimpse into a typical session at Fitness Wired. You'll see clients of all fitness levels working on their individual goals, from agility drills to strength exercises like the overhead press and stability ball crunches. It's all about creating a healthier, disease-free life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75a44511-27f3-44e4-91ac-3c83ee06c2cc)
- [Video: It's all about being fit for a pain-free life. Here you can see a variety of clients engaged in bodyweight and free-weight training, including shoulder presses and deadlifts. My focus is on building the strength to carry your own body's weight with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b28364c5-fc55-4899-a808-e5488a82f65c)
- [Video: This is our circuit training in action. I guide the group through different stations, ensuring everyone maintains proper form while pushing their limits. This kind of high-intensity workout is fantastic for building endurance and burning fat in a dynamic group setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b16b9d4c-1512-4341-98df-2316a931050e)
- [Video: Another look at our energetic circuit training session. Clients move between agility ladder drills and kettlebell swings, keeping the heart rate up. I'm always there to correct form, like reminding a client to keep their back straight during swings, to ensure safety and effectiveness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86c3e3c2-edcc-49cf-974b-4e9f4c2e9430)
- [Video: Squats can be a challenge for many, so we start with the basics. Here, I'm guiding clients through assisted squats using TRX straps to perfect their form before adding weight. Whether the goal is gaining strength or losing fat, every journey starts with a solid foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94d0fa90-d5ac-4952-ac5e-c673ce55f589)
- [Video: Partner workouts make fitness fun and interactive. Here, two clients perform medicine ball squat throws, an exercise that works the arms, core, and legs all at once. This is a great way to build strength while motivating each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3354266f-dc0f-4084-b603-88828a163877)
- [Video: The squat hold challenge after an intense HIIT session is tougher than it looks! This is a great test of muscular endurance and mental grit. The smiles and grimaces show the real, fun, and challenging atmosphere of our group classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f92a588-7429-43d4-bfed-131b475c9e55)
- [Video: The squat walk is a fantastic exercise for building leg strength and endurance. In this group drill, I'm pushing my clients to stay low and keep moving. It's a simple but highly effective movement that really burns the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbe140cb-8386-46ad-8b88-6e3404652499)
- [Video: Frog jumps are a staple in our HIIT classes for a reason. This explosive plyometric exercise is amazing for building power in the lower body and getting your heart rate soaring. Here, clients are pushing through the burn together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb219818-30c7-4aaa-89d2-27515900dc23)
- [Video: Yoga is for everyone. Here, my clients are practicing Ashtanga Surya Namaskar A, a foundational sequence that builds heat, flexibility, and strength. We focus on learning the postures correctly to build a safe and effective yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46886415-b27a-49cf-8f25-4fcbd6db0e21)
- [Video: A snapshot of the variety of training we do. From stability ball crunches to dumbbell presses and bent-over rows, my clients are always engaged in a well-rounded workout. This is what a typical full-body session looks like at the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24f730a0-306b-41a0-a9e0-0db2a5d0aa90)
- [Video: Every client has a unique goal. Here you can see different training methods in action: prisoner squats for bodyweight strength, kettlebell plank side-throughs for core stability, and kettlebell snatches for explosive power. Each program is tailored to the individual.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dad2128c-8a34-4131-9018-9427c57dc9e1)

### [Functional Strength Training](https://mytribe.in/fitness_wired/personal-training/functional-strength-training)

- [Video: I constantly bust the myth that women shouldn't do deadlifts. This powerful compound exercise is crucial for building a strong posterior chain, improving posture, and increasing overall strength. Here, a client demonstrates a perfect deadlift, proving strength is for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a5e5b4-9705-4e57-95ef-85dce858f14b)
- [Video: Here's another myth I love to bust: lifting weights will not make women look "manly." It will make you look toned and feel strong. The Arnold Press, shown here, is an excellent exercise for building strong, defined shoulders. I only train with knowledgeable coaches who understand the facts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/527e9c8d-117e-43e1-a14a-d039135ff793)
- ![Weight training is essential for women who feel stuck in their fitness journey. If cardio and yoga aren't giving you the results you want, it's time to lift. A barbell overhead press like this is key for building upper body strength and achieving a toned physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0d6e495-5291-403e-a50e-7ac815034a41)
- ![Another angle of the overhead press. Notice the full extension and stable core. This is what building real strength looks like. It's not about endless cardio; it's about challenging your muscles to grow stronger, which is the key to effective and lasting weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31c6c14d-7c08-4633-9f1c-d72e5917ca2a)
- ![Why is weight training so important for women? It increases bone density, strengthens muscles, improves weight loss results, boosts cardiovascular health, and elevates your mood. Here, a client performs a plate-loaded lunge, a great functional move for building lower body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39af5fde-2a42-4445-b170-41a6006cd376)
- [Video: This is what an intense workout looks like. I push my clients with challenging sequences, like these kettlebell exercises, to build power and endurance. My commands are direct because I want you to get the most out of every single rep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44da23bc-5d68-4af2-b6d4-54009c732a06)
- [Video: Here I am performing dumbbell lunges on a stepper to increase the range of motion and challenge my stability. This variation is excellent for targeting the glutes and quads more intensely. It's a great example of how we can modify classic exercises for better results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b25c376e-5dde-4b11-9bcf-04aac3a8a478)
- [Video: A glimpse into my own upper body routine. Here, I'm performing a dumbbell bench press, a fundamental exercise for building chest strength and toning the upper body. Proper form and controlled movement are always my top priorities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6dc9a72-cfce-4562-b879-f55e87e7ac3b)
- [Video: This is a simple yet effective upper body circuit. I'm demonstrating three key moves: Hammer Curls for the biceps, Shoulder Press for deltoid strength, and Triceps Press for toning the back of the arms. A great routine for sculpted arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3683b967-d274-4793-8ef0-f782875de20d)
- [Video: This is Day 1 of my 21-day fitness challenge, focusing on legs. The workout includes kettlebell swings for power, squat variations for overall leg development, and lunges for single-leg strength. This is how we build a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ff64ecc-2873-4b52-95ce-b6130be24e3b)
- [Video: This arm workout is designed specifically for women who want to build strength and feel more confident. I'm demonstrating bent-over rows for a strong back, hammer curls for toned biceps, and an overhead dumbbell press for sculpted shoulders. Strong is the new beautiful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59b03c73-67f7-4b07-a8f3-8879a178b45a)
- [Video: A typical leg day for me includes a mix of compound movements. Here, I'm moving from hydrating to squat jumps for explosive power, and finishing with dumbbell deadlifts to target the hamstrings and glutes. This is how you build strong, functional legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4b14d6c-48ac-4387-a621-726ad7eeca7f)
- [Video: The close-grip weighted squat, or goblet squat, is one of my favorite exercises for legs. Holding the dumbbell close to the chest helps maintain an upright torso and really targets the quads. You can feel the burn with this one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e338258-7d45-46bd-965e-8b4d82d8e84a)
- [Video: This is a simple but effective dumbbell lunge. It's a unilateral exercise, meaning it works one leg at a time, which is great for identifying and correcting strength imbalances between your left and right side. It's a staple in my leg day routines.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ed90c39-32f5-421e-9df6-54288359e976)
- [Video: The single-arm dumbbell swing is a fantastic full-body exercise that builds explosive power, particularly in the hips and core. It's a variation of the kettlebell swing and is excellent for improving athletic performance and torching calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/738fba80-dd69-4c21-8cc6-cfd79408ac07)
- [Video: Here's a great CrossFit-style combination for your legs. I'm pairing kettlebell swings for hip power with stepper shuffles for agility and cardiovascular endurance. This type of workout keeps things dynamic and challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1eab8aaf-961f-4c6c-a87a-e4238dd6a76c)
- [Video: The Arnold Press is one of the best exercises for developing all three heads of the shoulder muscle. The rotational movement adds a unique challenge compared to a standard press. I always make sure my face shows I'm working hard!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f53571a-71c4-4666-a375-18a78359f86e)

### [Core, HIIT & Agility Drills](https://mytribe.in/fitness_wired/personal-training/core-hiit-agility-drills)

- [Video: The hanging leg raise is one of the best exercises for building serious core strength. It targets the entire abdominal wall and improves grip strength at the same time. This advanced move stabilizes your core and provides incredible strength to your back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74ef9363-44a8-42d3-924d-2a5446eb0441)
- [Video: Battle ropes are a killer tool for core and leg strengthening. The key is to stay in a low squat position and use your entire body to create the waves. This is a high-intensity exercise that builds power, endurance, and a very strong core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78457102-26dc-466d-9d3c-fa67b6466b6e)
- [Video: Boxing is a fantastic full-body workout and a great way to have fun while getting fit. It's an incredible cardio challenge that also builds upper body strength, core stability, and sharpens your coordination. It's my go-to for a fun Saturday session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae9fa331-8c27-4b0e-9bc9-fd1f02eab443)
- [Video: This is my go-to ab routine for a core that's on fire, featuring my furry workout partner. The sequence includes plank in-and-outs, plank shoulder taps, and butterfly crunches. Remember to focus on form over speed to really feel each movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa9381c9-a6ee-4644-bc61-ca953807ff1d)
- [Video: This is Day 2 of my fitness challenge, focused on the core. The routine includes plank opposite toe touches, cross crunches, and side crunches. A strong core is the foundation of all movement, and this 30-minute workout will definitely set it on fire.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53beac40-b9c4-461e-8bb5-0eb73a6fc2e5)
- [Video: This is an advanced plyometric exercise called jumping low lunges. It's one of the best moves for targeting the legs and core simultaneously. However, it requires significant core strength to maintain balance and stability, so make sure you've built a strong foundation first.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d062b86-5adb-44ca-a841-bcfb86aab714)
- [Video: Agility ladder drills are a staple in my training programs. They are excellent for improving footwork, coordination, speed, and cardiovascular fitness. It's a fun way to add a cardio burst into any workout session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2665e91-7e5e-46d2-a6c9-72df3361aabc)
- [Video: If you're looking to target those love handles, dumbbell woodchops are the exercise for you. This rotational movement is fantastic for strengthening the obliques and the entire core. It mimics a functional movement pattern, making it great for real-world strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc6d87af-424e-4d65-aff4-1111d5e74326)
- [Video: Stepper aerobics are a great high-intensity, low-impact cardio workout. This exercise improves overall fitness by building leg strength, reducing fat, and boosting your cardiovascular health without putting stress on your joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40baa845-c801-4f96-ba6a-da7c0a77a04e)
- [Video: Stepper half-burpees are a full-body exercise that builds strength and burns serious calories. This move targets your core, legs, and arms all at once. It's a challenging variation that will definitely test your endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45d767c1-248d-462e-a27b-b0688f5338e5)
- [Video: The side plank is a must-do move for core stability, but the standard version can get old. Here, I'm demonstrating a side plank variation with a reach-through to further challenge the obliques and improve rotational strength. It's about engaging the right muscles harder, not just holding longer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36bbb6b0-33e2-491b-bd00-da8607fecb76)

### [Yoga, Mobility & Pain Relief](https://mytribe.in/fitness_wired/personal-training/yoga-mobility-pain-relief)

- [Video: Are you suffering from cervical pain, blackouts, or anxiety? This simple movement, transitioning from a plank to a downward-facing dog, can provide significant relief. It helps to decompress the spine and stretch the entire posterior chain. Try it for 15 reps and 3 sets.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fa1b0ce-3137-4975-8d2f-56a8d8a448cb)
- ![Many people think hitting the gym automatically means being fit, but that's not true. You can work out for years and still suffer from back pain or other lifestyle issues caused by stress. I focus on holistic fitness, like incorporating core work such as these mountain climbers, to build a truly resilient body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6d2e04a-7c33-4be9-9d95-9d77c2fd210e)
- [Video: A good stretching routine is a non-negotiable part of my fitness regimen. It helps with muscle recovery, improves flexibility, and prevents injuries. Here, I'm taking a moment to stretch after a tough workout, ensuring my body is ready for the next challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64b784f7-8851-41ea-b19d-419f3d3d1bf1)
- [Video: This is a great glute activation and mobility sequence. I'm demonstrating fire hydrants and side lunges, which are excellent for strengthening the gluteus medius and improving hip mobility. These are key for preventing lower back pain and improving squat form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/057d0bca-be69-4f1c-983c-ecacaedaf88d)
- [Video: A client demonstrates the Ashtanga Surya Namaskar A. This foundational yoga sequence is a powerful tool for building full-body strength and flexibility. We focus on linking breath with movement to create a meditative and physically challenging practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11e47fa9-4ea9-41f3-9363-c9cda6910372)
- [Video: I'm excited to share my weekly yoga series. This is the Ashtanga Surya Namaskar A, which is amazing for relieving back pain, fighting obesity, and improving cardiovascular health. Yoga is a key component of the holistic wellness I teach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d9f188e-2bda-4ec5-b03c-765095b172f2)
- ![Yoga is about more than just doing asanas; it's about embracing your body's limits and working to find stability and balance. Here, I'm using a yoga wheel to deepen a backbend, which helps to open up the chest and shoulders and improve spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc61901e-80b8-4017-9a67-0401f5d5b995)

### [Nutrition for a Fitter You](https://mytribe.in/fitness_wired/personal-training/nutrition-for-a-fitter-you)

- [Video: People always ask me how to stick to a diet. My top two tips are simple. First, start journaling everything you eat to become aware of your habits. Second, quit one bad habit at a time. You can't change everything at once, so focus on small, sustainable steps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e80dd0fe-c0ec-4846-9102-d4750c836365)
- [Video: Think you can't have tasty food on a diet? Think again. You can make your favorite junk foods healthier at home. For these noodles, I replaced maida noodles with whole wheat ones and loaded them up with 50% veggies. It's all about smart replacements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48832dac-6f1f-48eb-942d-75b560c72876)
- [Video: Healthy cooking leads to healthy eating. Today's dish is Majjhige Charu, a famous curd rasam from Andhra. It's light, flavorful, and packed with probiotics. I love showing my clients how to prepare delicious and nutritious meals that don't feel like a compromise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acc70b6f-cc63-4289-8e4d-08c395182e82)
- ![This is a perfect example of a hearty, vegetarian soup packed with nutrients. It's filled with broccoli, corn, mushrooms, and tofu, making it a complete and satisfying meal. Eating a plant-based diet can be a delicious and vibrant lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73a80c9e-0242-48a6-b403-50d34efe4dd4)
- ![A simple and quick vegetarian stir-fry. This plate has pan-fried paneer (tofu), corn, broccoli, and capsicum. It's high in protein and fiber, making it a perfect post-workout meal or a light dinner. Healthy eating can be this easy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e8d2c5f-85c4-4348-ba46-08f64446e90f)
- ![This is a traditional and balanced Indian meal. It features red rice, which is higher in fiber than white rice, alongside tofu curry for protein, and a side of radish greens (muli ke patte) and fresh radish. It's a great example of a wholesome, plant-based plate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d880cdcc-7bad-4661-8152-750f71b59db5)
- ![Another simple and delicious vegetarian meal. This plate has air-fried capsicum and green beans with a side of spiced potatoes and corn. Using an air fryer is a great way to get that roasted texture with minimal oil.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d597376d-001b-4372-b49d-1fa1608ed3cd)
- ![This meal is all about whole foods. It includes a bowl of brown rice, a simple tofu curry, and a side of sliced taro root and radish. This combination provides complex carbs, plant-based protein, and plenty of fiber to keep you full and energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90a1d1f3-e910-412c-92e8-a164339c0b82)

### [My Philosophy: Mind, Body & Motivation](https://mytribe.in/fitness_wired/personal-training/my-philosophy-mind-body-motivation)

- [Video: Did you know that unprocessed emotions get stored in your body? In this podcast clip, I explain how physical exercise is a powerful tool for emotional release. Movement helps you process stress and frustration, leading to better mental and physical well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00cb1286-cd7c-45f8-af6f-8c4071058a89)
- ![I had a great time on the Inside Spot Cast discussing my journey from the corporate world to fitness. In the full episode, I share my top tips for a balanced life, the secrets to a healthy mindset, and what inspired me to empower others through wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/704195d0-0cbd-4d53-a5dd-9a65295b2a5a)
- ![Here are some stills from my first podcast shoot. It was a great experience, and I'm excited to share more interesting and helpful content with all of you. Sharing knowledge and my passion for fitness is what drives me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76f9e632-f01e-456f-8bf8-edb4a0fabe67)
- [Video: Fitness doesn't always have to be in the gym. Sometimes, it's about finding a fun activity that gets you moving, like playing basketball. The best workout is the one you enjoy, as it helps you stay consistent and lose those extra kgs without feeling like a chore.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ea8a3ed-93cf-40c7-b026-cd5130f1de4c)
- [Video: In the chaos of daily life, fitness is my anchor for mental health. The endorphins from a good workout melt away stress and make the impossible seem possible. It's not just about working out; it's about building a stronger relationship with yourself, one rep at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/280c2529-7ff9-4261-a1ad-fa8e4655719d)
- [Video: I respect people who endure the hard work to build a body that is healthy and strong. It's not about being good or bad; it's about respecting yourself enough to invest in your health. If you respect your body, it will respect you back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/487e42f0-1616-42a5-b395-5a610e65f21e)
- ![The initial excitement of a new routine can fade, which is why consistency is key. The real battle starts in your mind. I believe in a consistent approach to achieve your health and fitness goals, making positive changes to your lifestyle one day at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39aa01f3-bd98-4e1c-99a3-e6a4b1118632)
- ![Ready to work out with me? I am passionate about changing lives by incorporating fitness into daily routines. My approach is direct, energetic, and always focused on helping you achieve your goals. Come for a trial and see for yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d36454c-e5bb-46d3-98b7-0df3da8da0d9)
- ![A playful wink to go with the weights. I believe fitness should be fun and empowering. I'm here to guide you, push you, and make sure you enjoy the journey of becoming the strongest, healthiest version of yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaf3c95e-5e57-4439-8922-baf687caa01d)
- !["Once you are exercising regularly, the hardest thing is to stop it." This is so true. When fitness becomes a part of your lifestyle, it's no longer a chore but a source of energy and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d4e4a79-bebf-43fa-84e2-e407679134cf)
- ![Let's be clear: women do not look manly when they lift weights. They look strong and toned. It's only when you go to extremes that you see unnatural changes. Knowledge is the key to breaking stereotypes and achieving your true fitness potential.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e6f3816-7f18-4085-ad0c-5cd7acb2e097)
- [Video: The audio in this video says it all: "One day people will say be careful with her, she overcame everything that was meant to destroy her." I don't need to add more. Let your strength and resilience speak for themselves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba0b51eb-0777-4615-8acc-5081f9744e08)

### [Studio Life & Community](https://mytribe.in/fitness_wired/personal-training/studio-life-community)

- ![Fitness Wired Studio is 2 years old! I'm so proud that we have helped over 300 clients lead healthier and fitter lives in the last two years. Here I am celebrating with my partner. We look forward to helping many more people start their fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/778a868a-2a18-400f-b10f-5b9d41df6c6c)
- ![Our 2nd anniversary cake! This celebration marks two years of hard work, dedication, and incredible client transformations. We are so grateful for our amazing community and excited for what's to come.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f4ca508-b285-49af-b61b-0466aa06f186)
- ![Celebrating two years of Fitness Wired! It's been a privilege to guide so many people on their path to wellness. Thank you to our entire community for making this journey so rewarding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f02ce91c-41dd-4bd2-9a77-3ec5f8800780)
- ![I'm excited to announce my 21-day fitness challenge! The target is to reduce 2-3 kgs in 21 sessions with me. It's a great way to kickstart your fitness journey and transform your life. Let's get fit together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e87aa2a-e615-4e2e-bc7b-b00257e9ce23)
- [Video: This client's perspective says it all. It's not just about losing weight. It's about the increase in strength, flexibility, and consistency. Leveling up in difficulty, seeing inch loss, and gaining muscle is what gives you that high.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e375582-e7df-4664-9f63-1c76a2e69d3c)
- [Video: People often ask if we are an aerobics or Zumba studio. The answer is no! Fitness Wired is a lifestyle and fitness studio where we focus on various training formats like TRX, weight training, CrossFit, yoga, boxing, and HIIT. We are all about functional, results-driven fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60caa31f-471f-4473-9afe-f437b78489c5)
- [Video: Our studio is a welcoming space for everyone, including our furry friends! Here I am getting in a TRX workout while my dog supervises. TRX is a great tool for fat loss and building muscle mass, especially for women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64de15b4-5c86-4eee-b2b2-c28a4ac4ac40)
- [Video: The TRX is a versatile piece of equipment. Here, I'm demonstrating TRX sit-ups into a Y-raise, an exercise that targets the upper and lower abs while also engaging the shoulders and back. It's a fantastic move for building comprehensive core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00c1b958-0eb2-4a3c-928b-d0030155fa58)
- [Video: The TRX row with a twist is an excellent exercise for targeting the love handles and strengthening the entire core. It also works the back and arms. TRX exercises use your body weight as resistance, making them a great option for all fitness levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bc2d57f-5b47-4063-b63e-e2a0d38fd78f)

## Meet your expert

[Pooja Malani](https://mytribe.in/fitness_wired)

### My story

People think I’ve always been this fitness person, but truth is, I went from boardrooms to barbells. Corporate hustle, beauty biz, then finally found my groove in fitness and built Fitness Wired. Last year? Honestly, tough. Heartbreak, then finding my own space, finishing my first marathon before 37. Now I feel stronger at 37 than I did at 26. Life’s madness—running my studio, my dog Jiah, sometimes I just need a timeout. Recharge, come back, chase what gets me buzzing.

### My work

- **Personal, Couple & Group Fitness**: I do personal training, couple sessions, and group HIIT classes—formats change daily for fun and results.
- **Holistic Fitness Coaching**: It’s not just workouts. We check stress, sleep, food habits—aiming for a healthy, disease-free life.
- **Functional Strength for All**: No show-offs here. We focus on functional strength training, pain-free living, and tailor sessions for everyone.
- **Prenatal Workout Routines**: Expectant mothers get special attention with safe, effective prenatal fitness plans.
- **Easy Home Diet Tips**: Forget fancy diets. Simple swaps—like aata noodles for maida. Quit one thing at a time, sab ek saath nahi chhod sakte (can't leave everything at once).

## More services from Pooja Malani

- [Group Fitness Classes](https://mytribe.in/fitness_wired/group-fitness-classes) · ₹200-700 per session (estimate)
- [Prenatal Fitness](https://mytribe.in/fitness_wired/prenatal-fitness) · ₹1,000-2,000 per session (estimate)

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## Book

To book Pooja Malani, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Personal%20Training%20by%20Pooja%20Malani.)