Core: Krushmi Chheda

Core: Krushmi Chheda CORE is a lifestyle destination that works on the philosophy of simplified & personalised consultati

Mango season is here - and yes, you can enjoy it without guilt. 🥭The key is portion, timing, and combination. Eating man...
12/04/2026

Mango season is here - and yes, you can enjoy it without guilt. 🥭

The key is portion, timing, and combination. Eating mangoes mindfully helps manage blood sugar, improves digestion, and keeps energy levels stable.

Quick tips to remember:
• Stick to moderate portions, especially if you have diabetes
• Have mango as a snack, not right after meals
• Pair it with a protein source to reduce sugar spikes
• Always prefer whole fruit over juice
• Soaking mangoes can help clean and improve digestibility

Mango isn’t the problem.
How you eat it makes all the difference.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Mango - the king of fruits 🥭More than just a summer favourite, mangoes are packed with nutrition:• Rich in Vitamin A & C...
11/04/2026

Mango - the king of fruits 🥭

More than just a summer favourite, mangoes are packed with nutrition:
• Rich in Vitamin A & C for eye health and immunity
• High in dietary fibre to support digestion and heart health
• Loaded with antioxidants to help reduce inflammation and oxidative stress
• Provide potassium and magnesium for fluid balance and muscle function

Sweet, seasonal, and nourishing - mangoes can absolutely be part of a balanced diet when enjoyed mindfully.

Your knees carry your body weight all day - walking, climbing stairs, even standing. When weight increases, the load on ...
08/04/2026

Your knees carry your body weight all day - walking, climbing stairs, even standing. When weight increases, the load on your joints multiplies, leading to pain, stiffness, and early joint wear.

The good news?
Even a small weight loss can:
1. Reduce knee pain
2. Improve mobility
3. Make daily activities easier
4. Protect your joints long-term

This is especially important if you’re dealing with:
Knee pain
Overweight or obesity
Sedentary lifestyle

Remember, it’s not about extreme dieting.
It’s about consistent, sustainable habits - balanced diet, regular movement, and strength training.

When the temperature rises, your body doesn’t just need something cold, it needs hydration, electrolytes, and cooling in...
06/04/2026

When the temperature rises, your body doesn’t just need something cold, it needs hydration, electrolytes, and cooling ingredients that actually help you feel better (not sluggish).

Skip the sugary sodas and packaged juices, your body will thank you for going natural.
Which one is your go-to summer drink?

Fueling well isn’t just about what you eat before a workout — it shows up in your energy, performance, recovery, and foc...
04/04/2026

Fueling well isn’t just about what you eat before a workout — it shows up in your energy, performance, recovery, and focus throughout the day.

If your nutrition is on point, you’ll notice:
• Stable energy levels without crashes
• Gradual improvement in strength and endurance
• Better recovery between sets and sessions
• Sharper focus and mental clarity
• Workouts that support your day, not drain it

If some of these feel off, your body may need better balance in carbohydrates, protein, hydration, or overall intake.

Good training needs good fueling.
And the results show — beyond just the gym.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Food Familiarity Builds Confidence! 🍎🥦Just like kids take time to learn the alphabet, they also need repeated exposure t...
23/03/2026

Food Familiarity Builds Confidence! 🍎🥦

Just like kids take time to learn the alphabet, they also need repeated exposure to new foods before accepting them. The more they see, touch, and explore, the more likely they are to take a bite! Keep offering without pressure—curiosity leads to healthy habits.

Most runners think more miles = better performance.But the real game changer is stability, control, and strength.Weak hi...
21/03/2026

Most runners think more miles = better performance.
But the real game changer is stability, control, and strength.

Weak hips and core often lead to compensation — putting extra load on your knees, ankles, and lower back. That’s where injuries begin.

Pilates helps you:
• Build deep core strength
• Improve movement control and alignment
• Absorb impact better while running
• Enhance stride efficiency and recovery

Because if you can’t control your body at a slow pace, it becomes harder to control it at full speed.

Run smarter. Move stronger.

Before your next meal, ask yourself:• Where is my protein?• Where is my fibre?• Did I eat mindfully?Small changes can ma...
20/03/2026

Before your next meal, ask yourself:
• Where is my protein?
• Where is my fibre?
• Did I eat mindfully?

Small changes can make a big difference in satiety, energy, and portion control.

Save this for your next grocery run.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Carbs at night don’t make you fat. Your total day does.Your body doesn’t check the clock and suddenly decide to store fa...
13/03/2026

Carbs at night don’t make you fat. Your total day does.

Your body doesn’t check the clock and suddenly decide to store fat because it’s 9 PM.

Weight gain happens when you consistently consume more calories than your body needs across the entire day, not because you ate rice or carbs at night.

So why do people blame night carbs?

Because evening eating often comes with:
• Overeating portions
• Mindless snacking
• High-calorie comfort foods
• Very little movement after dinner

It’s not the timing. It’s the total intake and overall lifestyle that matter.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

Training hard is important, but immune health is what keeps athletes consistent, injury-free, and performing at their be...
12/03/2026

Training hard is important, but immune health is what keeps athletes consistent, injury-free, and performing at their best.

Simple green flags every athlete should prioritise:
• Don’t ignore vegetables and fruits while focusing on carbohydrates and protein
• Aim for at least 8 hours of quality sleep for recovery
• Regularly check vitamin levels such as Vitamin D, B12, and iron
• Include at least one rest day to allow the body to repair and adapt

Performance isn’t built by training alone. Recovery, nutrition, and immune support are just as important.

You may already be doing these things but the real difference comes from consistency.



Krushmi Chheda | Sports Scientist | Nutrition Coach | Nutritionist

For many women, caring for everyone else often comes first. But your health, energy, and wellbeing deserve the same atte...
08/03/2026

For many women, caring for everyone else often comes first. But your health, energy, and wellbeing deserve the same attention too.

Whether it’s nourishing your body, moving regularly, resting when needed, or setting boundaries - prioritising yourself is not indulgence. It’s strength.

Because when women take care of themselves, they show up stronger for everything else that matters.

Happy Women’s Day from CORE.

Genetics may influence health, but daily movement plays a much bigger role than most people realise.Research shows that ...
05/03/2026

Genetics may influence health, but daily movement plays a much bigger role than most people realise.

Research shows that walking around 10,000 steps a day can help:
• Reduce belly fat accumulation
• Improve insulin sensitivity
• Lower anxiety and mood fluctuations

And it also supports:
• Better sleep quality
• Healthier digestion
• Improved metabolism
• Long-term longevity

You don’t need extreme workouts to improve your health.
Sometimes, consistent daily movement is the most powerful medicine.

Address

A 403, Sangam Building, SV Road, Santacruz West
Mumbai
400054

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm
Saturday 8am - 6pm

Telephone

+917045663991

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Core & Physiohealth Clinical Pilates Certificate Program - January 2019

Core, in association with Physiohealth, commences a new phase of training and certifying Clinical Pilates Practitioners. If you are interested, or know someone who is, then call us and know more! 7045663991 is the number to call.