Personalized Fitness Coaching for Women
Online
I help women build simple fitness routines at home with daily support, no crash diets, and plans that fit real life, especially for new moms and busy women.
Pricing Guide
Personalized Coaching: Home Food Diet & Short Workouts
Pricing Structure
The lower range of 3,000/month applies when booking quarterly or half-yearly packages. The higher range of 7,000 applies to single-month trial plans.
"Ghar Ka Khana" Nutrition
Diet charts are built around existing family menus (Roti, Rice, Sabzi, Dal) with specific portion control and macro calculations. No mandatory purchase of expensive ingredients like Quinoa or Kale. Includes adjustments for PCOS/PCOD or Thyroid management if required.
Time-Compressed Training
Workouts utilize Supersets to compress a full session into 30-40 minutes, specifically designed for busy schedules. Plans cover both home setups (dumbbells/bands) or gym access.
Accountability & Form Checks
Includes asynchronous 1-on-1 support for daily queries and video audits to correct exercise form. Progress is tracked via weekly reviews of measurements, photos, and habit compliance like sleep and hydration.
About Personalized Fitness Coaching for Women
My Own Fitness Comeback Story
People around me said, "Tumse na hopayega" (you can't do it). After having my baby, I weighed 70.1 kg, felt lost, tired, and just not myself. But I didn't settle. My journey back to 58 kg wasn't quick or perfect. I showed up every day, even when it was hard. I know what it's like to juggle mom-guilt, exhaustion, and not recognize your own body.
What My Coaching Feels Like
No crash diets. No skipping roti or rice. No disappearing act from my side. I give you a plan that fits into your life, even if it's totally chaotic. We focus on things that really matter: sleep, hydration, mindful eating, and emotional well-being. I stay in touch and check in, so you stay on track.
Who I Coach
I work with women who want lasting change, not shortcuts. If you're a new mom (C-section recovery? I've got you), mom-to-be, busy professional, or struggling with PCOS/thyroid issues, you're in the right place. Even if you're a total beginner or starting after a break, you won't feel lost.
How We Roll
We build habits, not just muscles. Strength training is our base - bodyweight or dumbbells, whatever works at home. Short, powerful routines (30-40 mins), perfect for women who can't spend hours in the gym. Expect a mix of support, habit-building, and real talk.
Routine set hai, baaki sab ho jayega (once your routine is set, the rest will follow). #Karnesehoga
Meet your Expert
Punam Prasad
41 connects in last 3 months
My Story
Hey, I'm Punam. Fitness coach, yes, but maa first! After my delivery, man, I was wiped out - brain fog, zero energy, no social life. My 'Apni MA ka Lal' keeps me on my toes, draining and charging me up daily. Life’s family, food, fitness, travel - all mixed up. Had to learn to put myself first, not easy, but worth it. Choosing myself every day changed everything. Now I help other women do the same.
My Work
Women's Fitness & Nutrition - Certified coach for weight loss, postpartum fitness, habit-based routines, and sustainable diet plans for moms.
No Fads, Only Consistency - Healthy rehna koi rocket science nahi hai - we stick to basics, no quick fixes, just steady progress.
Support for Busy Women & New Moms - I get #newmomstruggles. If you feel 'tumse na hopayega', I’ll be your accountability partner.
Simple, Efficient Training - We fix sleep, hydration, eating, movement. Train, smile, leave, repeat - no gym marathons needed.
