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Vinod Nathaniel

@giftoffitness

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We question the price of running shoes and gym memberships. But medicines, monitoring and complications can bring bills that repeat for years.

Walking costs no membership fee. Strength training can start at home. A local gym is another option.

Regular movement, appropriate nutrition and timely check-ups can reduce the risk of type 2 diabetes—and help manage it after diagnosis. Start early, but remember: it is still worth starting today.

Fitness does not guarantee freedom from diabetes. Needing insulin is not a failure. Keep taking prescribed treatment, and discuss major diet or exercise changes with your doctor.

Swipe through for the cost comparison. Figures are illustrative Indian private-care estimates; actual expenses vary.

app.getfitwithnats.com

— Dr. Vinod Nathaniel, MS Ophthal

#DiabetesAwareness #MoveForHealth #StrengthTraining #GFNCoach by @giftoffitness

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2 days ago

That was a blast! See you guys at the main event on the 6th of December!

#deathmile #deathmiletrichy by @giftoffitness

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5 days ago

Thanks to all participants, volunteers and judges who made the pilot event a grand success 🤝 ❤️

#TheDeathMile #isurvived by @giftoffitness

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6 days ago

Sometimes, the fastest way forward is taking a few steps backward. Literally. 👣

If you're starting to feel the first whispers of runner’s knee, a cranky plantar fascia, or lower back disc tweaks, do not "run through the pain."

Even worse? Ignoring minor knee instability or catching sensations. Catching it before a micro-strain turns into a full ACL or meniscus tear is the ultimate GAME- CHANGER.

EGO= more miles; Starting of pain= smart PRE-hab. 🛡️

Phase 1 of staying durable looks exactly like this:
• Reverse Walking: Unloading the knees, activating the quads (especially the VMO), and improving joint tracking without the heavy impact.

• Dialing Back the Mileage: Dropping the volume before fatigue breaks down your form and forces your knees into dangerous, injury-prone positions.

• Controlled Weight Training: Building structural armor around the joints. Exercise hamstrings and glutes to act as a secondary brake for the ACL, protecting it from sudden twists.

Catch the warning signs early, fix the mechanics, and protect the engine. Prehab now so you don't have to rehab a major rupture later. Your future self will thank you. 🛠️🏃‍♂️

#GetFitWithNats #RunningPrehab #InjuryPrevention #KneeBulletproofing by @giftoffitness

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9 days ago

#trichyrunners
#breakingbarriers
#makeadifference
Thanking the Almighty for giving me the strength to endure the season
My family who have seen my ups and downs
My coach @giftoffitness who has always supported me whenever I felt uncertain and @dhanush_raj_31 coz when I spot him during the run I feel I’m doing the race right 😂
Late post ; kmc 10 k a tough run ; managed to secure 3 rd in age category and GVN’s mammorun 21 k HM for breast cancer awareness was nothing short of a tough route combined with a humid weather but nevertheless taught me a lesson for life; managed to secure 5 th in open category. Racing with girls half my age 😅 taught me how I should handle the race wisely. by @giftoffitness

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13 days ago

A common question is: 'What is the connection between running a marathon and cancer awareness?'

While running alone cannot completely prevent cancer, regular physical activity is scientifically proven to help reduce the risk of several types of cancer. Furthermore, a marathon does something powerful: it brings an entire community together for a great cause, creating massive public awareness and raising vital funds. The funds raised through GVN Mammo Run @dr.g.viswanathanhospital directly support treatments for cancer patients.

Awareness programs and free medical camps are absolutely necessary—and so are events like this. We do not have to avoid one to do the other. The ultimate goal remains exactly the same: taking awareness, early screening, and treatment options to as many people as possible to fight cancer. 🙏 by @giftoffitness

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13 days ago

T'was a C - race. Didn't push to max. Kept it at higher tempo with some threshold pushes where necessary.

No electrolyte en route and the weather was unforgiving as usual. Made it to podium and came 10th overall this time.

@cecilia.priya secured fifth in women and @albert20262026 came 12th.

@preity_mukhundhan good to meet you and @deepamukhundhan by @giftoffitness

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13 days ago

CARB LOADING: 600 g for 2 days or 400 g for 3 days?

Both can work. The better option is the one your gut can handle comfortably.

For a 68 kg runner:
600 g/day for 2 days = about 8.8 g/kg/day
400 g/day for 3 days = about 5.9 g/kg/day

The 600 g approach is a more aggressive 48-hour load. It is useful when the race is close and training has tapered, but it needs low-fibre, familiar foods and sensible hydration.

👉🏻The 400 g approach is easier to eat, easier on the stomach and spreads the work over three days. It is often the more comfortable choice.

⚠️The goal is not to chase a perfect number or feel stuffed. It is to arrive at the start line with full glycogen stores, a settled stomach and a plan you have practised.

Rice, idli, dosa, bread, potatoes, bananas, juice and sports drink can all contribute. Keep fats and very high-fibre foods lower in the final 24 hours, and never try a new food on race morning.

Dr. Vinod Nathaniel
Coach @giftoffitness by @giftoffitness

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14 days ago

🏋️‍♂️ Race Week: Don’t skip the gym, just change the math.

Many runners think they need to completely avoid weights the week before a half marathon. But completely resting can leave your legs feeling heavy and stale.

The secret? Cut your total physical workload by ~85%.

If your usual routine is 4 sets of 10 at 60kg, drop down to 2 quick sets of 5 at 30kg.

Why? Because you need to protect your muscle glycogen (your premium fuel). Running a half marathon burns about 1,500 calories. If you deplete your glycogen tanks in the gym a few days before the race, you’d theoretically have to eat 14 whole bananas on the course just to survive. 🌶️

Since your stomach can't handle 14 bananas while running, keep the gym session ultra-light. Keep the nervous system snappy, leave the heavy lifting for after the finish line, and keep your fuel tanks 100% full. 🔋

#HalfMarathonTaper #getfitwithnats #RaceWeekNutrition #RunningTips by @giftoffitness

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16 days ago

Kauvery Marathon 2026
#trichy #trichyvibes #trichynewsupdate #trichylife #trichymarathon taken in Tiruchchirappalli by @giftoffitness

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20 days ago

#projectvelocity120 step 1 complete with help from app.getfitwithnats.com

Proud of my team and @trichy_runners (Trichy's first official running group) who did an exceptional job with pacing and @cecilia.priya who won podium as always.

Keep it up team!

#kmc10krun #getfitwithnats by @giftoffitness

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20 days ago

I felt fine. So I kept pushing.

65 → 70 km a week. Tempo, intervals, long run — all still in. No red flags. No pain. Just... fine.

So I did it again the next week. And the week after that.

Then, out of nowhere — an inner-thigh tendon started acting up. Not from one bad session. From three weeks of "I feel fine" stacked on top of each other.

70 km became 50 km. Not by choice.

Here's what I've learned managing this with students (who have sometimes needed physio intervention) and living it as a runner: listening to your body is good. But your body doesn't always tell you the truth in real time — fatigue hides, adaptation lags behind load, and "feeling fine" can mean you're one week away from not being fine at all.

That's why GFN Coach checks your readiness before your legs do.

Sleep. Stress. Resting heart rate. One number that tells you honestly whether today is a build day or a recovery day — before you find out the hard way.

Listening to your body is good. Pairing it with a protocol is world-class.

Check your readiness → getfitwithnats.com

#getfitwithnats #readinessscore #tendonrehab #ultrarunnersofindia by @giftoffitness

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22 days ago