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CORE

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My program CORE is designed to incorporate various forms of fitness to make it fun and challenging, a complete package for overall development of the body.

Dr Preeti Gabale despite being a qualified doctor, gave up her profession to venture into the field of fitness and health education.She has numerous certifications through :

•Reebok University
•ACSM
•ESA
•ACE
•Pre and post natal fitness instructor with CAPPA
•Yog Shikshak by Yog Vidya Dham
•Barefoot Specialist by EBFA

She has trained several athletes and specializes in injury rehabilitation having worked with doctors and physiotherapists. She has conducted seminars and awareness sessions for various multinational companies, clubs, athletic institutions and has specifically formulated group fitness sessions. They include cardiovascular ,body toning,stability and flexibility training to provide maximum benefits to students with each session being different and challenging as she believes that workout needs to be fun and effective at the same time. She strongly recommends getting back to the Basics for a perfect posture and injury free workout

27/10/2020

I have been lucky to have had amazing people around me who make my work worthwhile... I started into the world of fitness with Reebok certification... And met the two most incredible mentors.... Thank you Vinata Shetty and Dr Prabhu for your guidance and support always...from there it’s been no looking back...the journey has been incredible... So many special people and so many memories... Loads and loads of happiness, trust, faith, bonds that I cherish ❤️ I would love to thank all the people who believed in me and made me love each day of my work... All the students I have trained and tortured 😈 have a special place in my heart and they all know so... I might not have each and everyone in these pictures but a big thank you to all 😊

18/09/2020

Lockdown gave us the opportunity to get back to our creative self.... loved what transpired out of it... A wall dedicated to my pups Casper and Tzar😍 and another getting to our roots... Painted after a decade on canvas🙃 These paintings are close to my heart because they are dedicated to what I adore— my pets and Nature😍

07/07/2020

MENTAL HEALTH
Mental health includes our emotional, psychological and social well being..
It affects how we think ,feel and act.
It also determines how we handle stress, think , relate to others and make choices .
BULLYING—-
I am writing about it because it’s something I suffered from in childhood which now many would find difficult to believe in
Let us understand what bullying means
•Bullying is a common harmful practice of the childhood and adolescence which can be
•Physical ( pushing, hitting)
•Verbal (Name calling,teasing)
•Relational (excluding,spreading rumors)
•••Luckily I never faced any physical bullying
In childhood I had a squint in my left eye and that is considered a major abnormality even if it didn’t make me lesser than anybody
Obviously in our world we have several names for disabilities and people are often teased for their external appearances
Like nati, bengi, chasmis ,langdi, kali (which in our country is very common way to tease) and so on ...
Luckily for me this was something that made me stronger and immune to stupid people
It made me more stubborn and to a point now that I don’t care if anybody teases me about anything anymore
It doesn’t affect me now but back then it did!
Every time I would cry and get back home when teased
I would always hate myself and question my Mom
What helped me was I had a very strong family support (Thank god for that)
My parents enrolled me in all possible activities
And the best for me was learning BharatNatyam. (will always remember my Dad saying —-You should always have a passion which keeps you happy and disciplined in life)
Dancing makes me happy
When I dance I forget all my worries 😊
Now post my corrective Surgery I thank god for whatever I have achieved!! for making me a strong
person !!
My work is giving people hope that they can be fit and healthy and give them the confidence to be comfortable with themselves
To make lives better in whatever way I can😊
•••So the next time you or your kid makes a comment on someone please keep in mind how it might affect the person 🙏
Your shortcomings don’t define you
Your strength and courage does😊

01/07/2020

EAT LOCAL

When we source our food from the local farmers and markets we are consciously helping our environment and health (Less in food wastage, reduced transportation cost, natural and organic produce)
Also local foods retain nutrients as they are allowed to ripen naturally
There are many superfood available around us
Moringa(drumsticks),dark green leafy veggies, turmeric ,sweet potato,garlic, jackfruit,berries which are indigenous to our country

One of my favorite and currently in season
Happy to relish a few procured from a friend😊 Straight from the farms into the kitchen...Eat fresh Eat Local !

Jackfruit is a Vitamin and mineral powerhouse.It contains Vit A,C and also B.
Vit C is good for immunity
Vit A for vision health
Vit B is good for immune system,skin health,nervous system
Jackfruit also supplies potassium ,magnesium, manganese and iron
It balances the electrolytes in our body and helps manage blood pressure
Even tough the bulbs contain sugar the fiber in the fruit helps control the absorption of the sugar to minimal
And not to mention the fibre rich fruit is excellent for your digestive system.

-Dr Preeti Gabale

(Thanks for the amazing produce😊)

30/06/2020

Cardiovascular fitness

Your body has the ability to uptake oxygen and utilize it by the body tissues with the help of the lungs,heart,arteries and veins
By engaging in regular exercises which challenge your heart and lungs,you can

•Maintain and improve the efficient mechanism of uptake and delivery of oxygen to body system
•Enhance cellular metabolism
•Ease the physical challenges of everyday life
•Regulates weight
•Reduces health risks like Hypertension, diabetics etc...
•Strengthens Immune system

Examples of Cardiovascular fitness
Running,swimming,cycling,aerobics,dancing ,trekking

••I am blessed to have a pup at home
So my cardiovascular workout is walking my dog ,taking him outdoor for the weekend or swimming in the ocean
When we get a pup home ,it’s our responsibility to take care of him.
Also I feel the pup brings in alot of happiness in our lives😊
Great stress busters ,so even better for our cardiovascular fitness
When we have pups we have a routine
•Wake up I need food
•Come on I need to play
•Take me out to p*e and p**p dear🐶

Stay active and complete 150 mins of moderate cardio workout in a week , 75 mins of vigorous aerobic exercises or a combination of both —-Dr Preeti Gabale

29/06/2020

Components of Fitness

•Health specific
1)Cardiovascular
2)Muscular (strength and endurance)
3)Flexibility
4)Body composition
5)Mobility/Stability

•Skill specific
1)Sp*ed
2)Power
3)Agility
4)Reaction time
5)Balance
6)Co-ordination

Vary your workouts and try to incorporate as many components of fitness possible into your routine.... Working out shouldn’t be a task...Avoid repetitive ,boring,similar forms of exercise... The key is living an active life😊

28/06/2020

I have a therapist...Her name is nature... Nature heals😊 In these tough times we have all the more realized how important it is to connect to nature.... Let us all instill habits to save our environment and give our children a better future 😄

27/06/2020

DO KIDS NEED THE GYM?

I remember my childhood ,when my favorite time was playtime with cousins & friends. We had so much to play, so many outdoor games that we were dragged inside the house after a point of time. Today families have shrunk and the dynamics have changed. Kids don’t get their play time, so when they do get obese and unhealthy sitting at home is it fair to take them to the gym?

Will working out in the gym help them?

Children should pursue sports and try to be active. Rather than working out in the gym and risk injury
Children should walk, run, play sports like football, tennis, basketball, cycling and even try dancing, gymnastics ,swimming etc....
They sit, jump, squat, stretch ,run around while doing all these activities so all major components of fitness i.e. - cardiovascular, muscular toning and endurance, flexibility, balance and stability are naturally taken care of. If the child is perusing a sport or athletics ,special guidance and training can be introduced but till then being active and having a balanced diet is enough to keep the child healthy.
The human body is meant to move – movement is exercise, if you send your kid in the gym for an hour but he/she comes home and does nothing, the workout is pointless
Get your kid to have an active, independent life which will pay really well in the long run. After all, health is wealth!

26/06/2020

NUTRITION

There is massive awareness today about healthy, organic foods. The world has realized what processed & mass production of edibles has done. Apart from the environmental damage it is the major reason for cancers and other illnesses.
Our body needs carbohydrates, proteins, fats, minerals and water to maintain perfect health. We all know the importance of each component. The problem nowadays is that people follow trends, fad diets and are more taste and visually oriented
I believe our Indian meal (Satvik)is the perfect meal unless cooked with excess oil and additives

In general
• Buy local produce.(Organic if available)
• Avoid packed and preserved foods.
•Eat fresh cooked meals ( need not be fancy )
•Eat at fixed timings and have small portions

All these eating habits can be instilled in your kids at an early age. If you introduce your kids to junk food and make it regular for them, they will never be able to maintain healthy eating habits.
Cheat days have to be defined as kids have to enjoy too.
Introduce your kids to healthy eating patterns , keeping in mind a good balance for it all
For all these habits to be followed the parents have to follow healthy eating habits too. Eat local, freshly cooked food and avoid packed processed food😊
—-Dr Preeti Gabale

25/06/2020

POSTURE
Posture is how you hold your body
There are two types of posture
1)Static—how you hold yourself when you aren’t moving, eg— standing, sitting
2)Dynamic—how you hold yourself when moving, eg—walking , running bending
As Said by Joseph Pilates
“Good posture can be successfully acquired only when the entire mechanism of the body is under perfect control“ which means you need to have adequate muscle flexibility and strength , normal joint motion in the spine and other joints in the body along with efficient postural muscles on both sides of the spine
We must correct our posture at home and workplace for a healthy body

To begin with please follow. >Standing posture---
•Chin parallel to the floor
•Shoulders back and relaxed
•Core active (Activation of kegel should be practised,take your stomach as a clock and pull your 12n6 n 3n9 together)
•Butt pulled in so that the pelvic is aligned
•Knees soft

Sitting posture---
•Whenever you sit on the chair see to it that your butt touches the base of the chair
•Rest your back on the backrest
•Upright back
•shoulders back n relaxed
•chin parallel to the floor
•Ankles to be in front of the knees and avoid crossing your legs
•Knees should be at or slightly below the level of your hip
—-Dr Preeti Gabale

24/06/2020

The F**T principle for cardiovascular exercise prescription has been updated recently—--Volume and progression are added to it
F-frequency
I-Intensity (medium\high)
T-time
T-type
Volume -quantity and
Rate of progression
Why are these two added recently ?

Volume is the quantity of cardiovascular exercises your body can endure without causing fatigue, muscle loss, lack of sleep, illness caused due to exercise fatigue
It is relative to rate of progression as gradual progression minimizes risk of injury and longitivity
Volume is also dependent on the load on the body--meaning an athlete might need to increase the volume for professional reasons but giving equal importance to muscle building and rest
If our requirement is for health benefits and not professional its ideal to stick to 150 mins/week moderate cardiovascular workouts or 30/60 mins of high intensity thrice a week
Its best if combined with resistance training for muscle building, core workouts and balance n flexibility trainings
Various combinations can be followed as per likes and dislikes
Many may prefer to cycle,run or swim along with gym or body weight exercises but remember
1)everything in the right balance is ideal
2)Moderation is the key
3)Always like the type of exercise you do and don't follow trends
4)Remember No Milestones and No targets is the key (We already have enough in our work life so better to relax the mind and workout)Being healthy is the goal
5)Discipline is needed—-being regular will show results-—-it's a afterall a lifestyle change
6)Rest is super important for body to recover and rebuild itself
7)Last but not the least the exercises should make you feel energized and not drain you out, meaning you should be able to follow your daily routine without feeling fatigue
—- Dr Preeti Gabale

Address

Mumbai

Telephone

09545524055

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