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Sruthi | Fitness & Nutrition

@fitwith.sruthi

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Build strength. Eat food you love.
Women’s workouts + high-protein recipes.
Certified Fitness & Nutrition Coach
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Make this the winter everything started to change.

#winterarc #discipline #routine #strength #strongwomen by @fitwith.sruthi

For the days when you’ve been sitting too long, feel stiff, or just don’t feel like your body is moving as well as it should.

We use this simple flow to open up the hips, move the spine and ankles, and get the body moving again.

You can do it first thing in the morning, after work, after a long day of sitting, or whenever your body feels a little stuck.

The flow: Child’s Pose - 30 sec Cobra Pose - 30 sec Deep Lunge - 30 sec/side Quad Stretch - 30 sec/side World’s Greatest Stretch - 30 sec/side Ankle Rocks - 15 reps/side Pigeon Pose - 30 sec/side Downward Dog - 30 sec 90/90s - 15 reps Deep Squat - 30 sec Back Rolls - 15 reps

Nothing complicated. Just a few minutes of moving, breathing and letting your body loosen up.

Send this to the friend who sits all day and wonders why they feel stiff.

#mobility #tighthips #backpain #stiffjoints #functionaltraining by @fitwith.sruthi

Hi, I’m Sruthi. 🤍

A little introduction, because there’s more to my camera roll than fitness content.

I’m a certified fitness and nutrition coach, work full-time in the corporate world, and genuinely love training, baking, cooking, travelling and spending time with the people and animals I love.

I’ve been learning how to manage my own fitness and nutrition journey while navigating PCOD and hyperthyroidism, building strength, and working towards my goals without giving up the foods I love or following extreme restrictions.

I’m sharing a little more of that journey here, not because my experience is universal, but because I hope it helps other women feel more informed, encouraged and a little less alone.

There will be strength training, nutrition, realistic fitness, food, baking and plenty of life outside the gym.

Welcome to my little corner of the internet. 🤍

#strengthtraining #fitnesscoach #womenwholift #healthylifestyle #pcosweightloss by @fitwith.sruthi

You don’t need 10 different exercises for your abs.

3-4 good exercises, done properly and progressively overloaded, are more than enough to build a stronger core and develop your abs.

Here’s my simple ab workout:

1. Hanging knee raises: 3 × 10–12
2. Side plank reach-throughs: 3 × 10/side
3. Weighted sit-ups: 3 × 10–12

Focus on controlled reps, proper breathing and gradually making the exercises more challenging over time.

But here’s the other part people often forget:

Building your abs and actually seeing them are two different things.

Strength training helps you build your abdominal muscles. Nutrition and overall body-fat levels decide how visible they are. If you want more visible abs, you need a sustainable calorie deficit.

Abs are built in the gym, but revealed in the kitchen.

Keep it simple and progress over time.

Save this for your next ab workout!

#abworkout #coreworkout #strengthtraining #womenwholift by @fitwith.sruthi

Knee discomfort doesn’t mean you have to stop training your legs (unless you have an actual injury 😳)

I’ve made a few changes to my own exercise selection that have helped me continue building strength and muscle without forcing movements that weren’t feeling great.

Here are 3 alternatives worth trying:

1. Squats → Box squats- choose a box height that’s comfortable for you.
2. Glute-biased Bulgarian split squats → Single-leg RDLs
3. Full-range goblet squats → Partial-range single-leg goblet squats

The idea isn’t to avoid loading your knees altogether. It’s to find exercises, ranges of motion and loads that you can currently tolerate, while continuing to train and gradually build strength.

Remember, these aren’t exact exercise replacements. They are alternatives that train similar muscle groups and allow you to continue your training.

You don’t have to abandon your leg days. Sometimes you just need to adapt them.

Save this for your next lower-body session.

#strengthtraining #legday #strongwomen by @fitwith.sruthi

Your spine needs to do more than just bend forward and backward.
It needs to rotate, extend and move through different ranges, too.

And if you spend most of your day sitting at a desk like I do, you probably don’t get many opportunities to do that.

Here are 5 movements I like to include for a little more variety in how my spine moves:

1. Wall T-spine rotations: 8/side
2. Kneeling windmills: 8/side
3. Cat-cows: 10 reps
4. Thread the needle + chest opener: 6-8/side
5. Cobra push-ups: 8-10 reps

Try them during a break from your desk or after a long day of sitting. 3-5 times a week, move slowly and stay within a comfortable range.

Don’t wait until your back feels stiff to make movement a regular part of your day.

Add this to your mobility routine and your back will thank you 🤍

#mobility #stretching #spinemobility by @fitwith.sruthi

A little plyometric work can go a long way, especially if you’re a runner! 🏃🏽‍♂️

Sruthi (@fitwith.sruthi) and I tried a few variations, from beginner-friendly to more advanced movements.

Plyometrics are a great way to work on explosive power, coordination and landing control. They can also help improve running economy, which is always a bonus if you’re chasing a faster 5K!

Here’s what we did:

1️⃣ Box Squat Jumps
2️⃣ Depth Drops
3️⃣ Box Jumps
4️⃣ Lateral Jumps
5️⃣ Single-Leg Box Jumps
6️⃣ Bulgarian Split Squats (with an explosive knee-drive variation)

Want to give these a try?

Pick 2–3 exercises suited to your level, start with 2 sets of 3–5 quality reps, and take enough rest between sets. Focus on good landings before worrying about jumping higher or faster.

You don’t need to do the advanced versions to benefit from this stuff. Start where you are and build from there!

Save this for your next leg day, and send it to your running buddy!

#plyometrics #running #athletictraining #runfaster #injuryprevention by @fitwith.sruthi

I was told to grab the black plate 🥲🤷🏻‍♀️

Let this be your reminder to lift heavy 💪🏼

#gymhumor #fitnesscoach #strengthtraining #funny #fitness by @fitwith.sruthi

One-pan coconut chicken rice 🥥🍚

Creamy, flavourful, high-protein and ready in under 15 minutes. Minimal prep, minimal washing up.

Ingredients (makes 3 portions):

* 300 g chicken breast
* 200 g rice (1 cup)
* 200 ml light coconut milk (1 cup)
* 2 medium onions, chopped
* Grated ginger
* 2 g olive oil
* 1 cup water, plus extra if needed
* Salt to taste

Method:

1. Heat the oil and cook the onions until translucent.
2. Add grated ginger and cook until fragrant.
3. Add the chicken and cook until about 75% done.
4. Add coconut milk, water, rice and salt. Mix well and bring to a boil.
5. Reduce the heat, cover and cook until the rice absorbs the liquid and is cooked through. Add more water if needed.

Garnish with cashews, raisins, fresh coriander and a squeeze of lemon if you like. Add green peas for extra fibre, or swap the chicken for tofu for a vegetarian or vegan version.

Per portion: approximately 420 kcal | 32 G protein

If you’re in Germany, I highly recommend the light coconut milk from @rewe
It’s hands down the creamiest light coconut milk and the flavour is 😮‍💨

Save this for your next easy dinner!

#highproteinmeals #protein #muscle #easydinner #healthyrecipes by @fitwith.sruthi

I just wanted my protein 😢

#gymhumor #protein #funny #fitness #calories by @fitwith.sruthi

Do you feel intimidated by a crowded gym but still want to workout?

All you need is two dumbbells, a small corner and 20 minutes.

Your lower body workout:

1. Dumbbell RDLs: 3 × 12
2. Goblet squats: 3 × 12
3. Reverse lunges: 3 × 10 per side
4. Sumo squats: 3 × 12
Finish off with Sumo squat pulses: 2 × 10 seconds

No waiting for machines, no complicated setup, no need to figure out the entire gym at once. Just pick your weights, find a corner and get started.

And if you’re a little nervous about going to the gym, remember that you don’t have to feel confident before you start. Confidence comes with practice.

Save this workout for your next lower body session or send this to your bestie who’s intimidated by a crowded gym 🤍

And remember, take up space! 💪🏼

#womenwholift #strengthtraining #lowerbodyworkout #glutes #fitnesscoach by @fitwith.sruthi

Date night, but make it ABS-olutely painful 😂🔥

Grab your partner, grab a mat, and try this 6-exercise ab workout. Bonus points if laughing tomorrow doesn’t hurt.😏

PARTNER AB WORKOUT:

1. Side-to-side seated crunches: 12 reps/side
2. Partner leg throws: 10-12 reps
3. Sit-ups: 15-20 reps
4. Lying leg raises: 10-15 reps
5. Windmills: 10 reps/side
6. Weighted plank: 30-45 sec

Complete 2 - 3 rounds.

Rest 30-45 sec between exercises and 60-90 sec between rounds.

New to training? Start with 2 rounds, bend your knees on leg raises if needed, and swap the weighted plank for a regular plank.

The goal isn’t to see who suffers the most. It’s to challenge your core, have a laugh, and finish stronger together.

SHARE it with the person you’re dragging to the gym!

#abworkout #coreworkout #abs #partnerworkout #core by @fitwith.sruthi