Transform With Medha

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Transform With Medha

Reebok certified fitness trainer with masters in therapeutic nutrition also a diabetic educator. Macrobiotic vegan coach
(247)

Ayurvedic, Holistic Nutritionist and a Reebok fitness trainer specializing in helping women/ men & new moms find the ideal diet and workout to strike the right balance between mind-body!

19/02/2026

💪 Why this combo is great for your family

:
Tofu = plant protein + calcium
Cornflour crust = makes it kid-approved crispy
Veggies = fibre for gut health & recovery

🥢 Crispy Tofu with Stir-Fried Veggies (15–20 mins)

✅ Ingredients:

For the tofu:
• 200g firm tofu (pressed & sliced)
• 2 tbsp cornflour
• Salt & pepper
• 1 tbsp soy sauce
• 1 tsp garlic powder (optional)
• 1–2 tbsp oil (for pan frying)

👩‍🍳 Method:

1. Make the crispy tofu:
• Press tofu for 5–10 mins
• Toss with cornflour, soy sauce, salt, pepper
• Pan fry on medium till golden & crispy from both sides

Your 30g protein challenge starts now 😉
Make this, share it & tag me!

16/02/2026

Try this 15min before lunch and dinner and see what happens.

Beautiful chia seeds

1️⃣ Helps control portion size
Chia seeds expand in water and form a gel-like texture → increases fullness → you naturally eat less.

2️⃣ Supports digestion
High in fiber → helps bowel movement → supports gut health.

3️⃣ Stabilizes blood sugar
Fiber slows down glucose absorption → fewer sudden energy crashes → fewer cravings.

4️⃣ Supports weight management
Keeps you satisfied longer → reduces mindless snacking.

5️⃣ Hydration boost
You’re basically hydrating before your meal, which also prevents confusing thirst with hunger.

13/02/2026

Let’s talk craving! 💪🏻😎

Cravings are clues.

Not cravings = character flaws.

If you’re waking up craving sugar, salty snacks, or coffee first thing… this reel is for you.

21/01/2026

Crispy, comforting, and quietly powerful ✨

This Korean-inspired tofu rice bowl is more than just a reel recipe.

It’s a balanced meal — protein from tofu, steady energy from rice, mineral richness from seaweed, and gut-friendly flavours and seasonings.

Meals like these deserve a place in your routine because they:

✔️ keep you full without heaviness
✔️ support gut health and hormones
✔️ satisfy cravings without overdoing oil or sugar
✔️ make plant-based eating practical and enjoyable

Healthy eating doesn’t need to be complicated — it needs to be consistent, comforting, and complete.

Save this for days when you want nourishment and crunch 💛

16/01/2026

Ready to heal and rebuild your core?

🤍 Start with these 7 simple exercises, 1 set daily, and gradually move go 3 sets of each exercise focusing on breathing! 🤍

As a postpartum mom working on Diastasis Recti, consistency is key! 💪 These exercises are gentle, safe, and designed for deep muscle connection. 🌸

By committing to this daily routine, you'll start to notice:

• Improved core strength
• Reduced doming or bulging
• Better posture
• A decrease in your DR gap

✨ Healing happens with daily dedication! 💕 Your body adapted, now rebuild gently. 🌻

Save, do daily, and trust the process! 🤍🤍🤍

12/01/2026

Winter called. It wants warm veggies, easy to digest with lots of colours 🥦🫛🥑🍆🥒🥒🫑🌶🧄🥔🧅🍠🫜

Benefits of Grilling Vegetables

1. Better flavour = you actually eat them
Grilling brings out natural sweetness and adds a smoky depth, making veggies more enjoyable—especially in winter.

2. Retains most nutrients
Unlike boiling, grilling uses little water, so vitamins and minerals stay in the vegetables instead of leaching out.

3. Easier digestion
Heat breaks down tough plant fibres, making grilled vegetables gentler on the gut.

4. Less oil, more satisfaction
You need very little oil, yet grilled veggies feel filling and satisfying.

5. Supports blood sugar balance
Grilled veggies combined with protein (like chickpeas) slow glucose spikes.

6. Meal prep friendly
One grilled batch can be used in multiple meals—bowls, wraps, salads, sides.

7. Perfect for cold weather
Warm, cooked vegetables support digestion and satiety during winter months

29/12/2025

NO GEAR. NO OUTFIT. NO SPACE. 🚫👟

The "Everyday Clothes" Workout

You don't need a perfect gear; it’s about the 16minutes you choose to give yourself. 🤍💪✌️

This hotel room workout needs:

❌ No equipment
❌ No gym

✔️ Just 16 minutes

4 exercises • 1 min each • 4 rounds 💪💪💪

24/12/2025

Belly Breathing

How to practice /For kids (make it fun 🧸)
• Lie down and place a toy on the tummy
• Breathe in through the nose → tummy rises
• Breathe out slowly through the mouth → tummy falls

👉 5–10 breaths, 1–2 times daily

For adults
• Sit or lie comfortably
• One hand on chest, one on belly
• Inhale through the nose (belly rises)
• Exhale slowly through the mouth

👉 5 minutes, 2–3 times daily

✨ For kids. For adults. For life.

👶👩 Why it matters at every age

🌬️ Helps reduce snoring
• Encourages nose breathing
• Relaxes throat & jaw
• Improves sleep quality

🧠 Calms anxiety & big emotions
• Switches off “fight or flight”
• Lowers stress hormones
• Brings instant calm

💛 Releases hidden emotions
• Feelings live in the body
• Safe way for kids to express
• Helps adults regulate emotions

🎯 Improves focus & productivity
• Better oxygen to the brain
• Kids learn better
• Adults think clearer

😴 Supports deep, restful sleep
• Faster sleep onset
• Fewer night wakings
• Better recovery

🫁 Strengthens lungs & posture
• Trains the diaphragm
• Reduces shallow chest breathing
• Supports core strength

👄 Supports oral & facial health (kids)
• Reduces mouth breathing
• Supports jaw development
• Better tongue posture

👨‍👩‍👧 A calming connection tool
• During tantrums
• Before exams or meetings
• Bedtime & travel friendly

10/12/2025

Enough - STOP AND REGULATE THESE 💪✌️🤍

1. Prioritise a Fixed Bedtime Routine

• Regulates hormones (cortisol, insulin, hunger cues).
• Better sleep = fewer cravings + more stable mood.
• Consistency improves recovery from workouts.

2. Front-Load Your Day With Protein

• Supports muscle maintenance during hormonal changes.
• Keeps you full longer + balances blood sugar.

• Boosts metabolism because protein requires more energy to digest.

3. Don’t Fear Carbs at Dinner

• Carbs help increase serotonin → calmer mood + fewer mood swings.
• Improves sleep quality, which supports weight loss.
• Helps reduce late-night snacking and sugar cravings.

4. Weight Training > Endless Cardio

• Muscle loss accelerates in menopause — strength training protects it.
• More muscle = higher metabolism even at rest.
• Shapes the body, improves bone density, reduces injury risk.

5. Focus on Sustainable Habits, Not Quick Fixes
• Slow, steady routines are easier for hormonal bodies.

• Small daily actions compound: sleep + protein + strength training + balanced meals.

05/12/2025

This mix works wonders for all age groups. 🧍‍♀️🧍

💛 Soothing the throat – Ginger warms, honey coats, and pepper reduces irritation.

🫖 Eases cough & congestion – Helps loosen mucus and supports clearer breathing.

🔥 Boosts digestion – Ginger and pepper improve metabolism and reduce bloating.

🛡️ Natural immunity support – Packed with antioxidants to keep seasonal infections away.

😴 Better sleep – Warm, soothing ingredients help the body relax at night.

Using three simple ingredients

Fresh ginger juice
Crushed black pepper powder
Manuka honey

18/11/2025

Kettlebell strong, not skinny. 💪🏻💃

Because after 40, movement isn’t just fitness — it’s health insurance for your future self.

Every rep strengthens your muscles.
Every swing supports your pelvic health.
Every session protects you from muscle loss, mood dips, and burnout.

Home-friendly,life-friendly.
Show up. Even if it’s messy.
Your body deserves strength.
Your mind deserves stability.

Real life, real workouts, real results.

And your future deserves a stronger you. 💪✨

14/11/2025

Of course we all know what to eat. We’ve read every nutrition tip out there.

But did you really know your gut issues have a lot more to do with your mental health than you think?

This time, don’t just fix your food — fix your mindset too.
Take care of your plate, but don’t forget to take care of your peace.

Because your mental health? It shows up in your gut. And your gut shows up in you.

❤️

Address

London

Telephone

+919953217244

Website

http://www.transformwithmedha.com/

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