Core: Krushmi Chheda

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

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.

Holi comes once a year and celebrations are meant to be enjoyed. 🌈Eat the sweets. Play with colours. Drink some water. R...
04/03/2026

Holi comes once a year and celebrations are meant to be enjoyed. 🌈

Eat the sweets. Play with colours. Drink some water. Relax, it’s Holi.

A day of festive food won’t undo your health goals. What matters more is the balance you practice through the rest of the year. Celebrate mindfully, stay hydrated, and most importantly, have fun with the people around you.

From all of us at CORE, wishing you a colourful, joyful, and delicious Holi! 🎨

For athletes, sugar isn’t the enemy - it’s fuel.During high-intensity exercise, carbohydrates are the body’s preferred e...
02/03/2026

For athletes, sugar isn’t the enemy - it’s fuel.
During high-intensity exercise, carbohydrates are the body’s preferred energy source for performance and endurance.

But outside training sessions, sipping sports drinks unnecessarily can mean excess sugar and calories.

Zero-sugar sports drinks?
They’re helpful for hydration and electrolytes - but they don’t provide the carbohydrate fuel needed for performance.

The key is timing.
Fuel when you train. Hydrate smart the rest of the day.

Ever feel the urge to p**p immediately after eating? 💭It’s called the gastrocolic reflex - a completely normal digestive...
23/02/2026

Ever feel the urge to p**p immediately after eating? 💭

It’s called the gastrocolic reflex - a completely normal digestive response where your body signals the colon to make room for incoming food. For many people, this urge is natural. But if it feels uncomfortable, urgent, or disruptive, a few simple changes can help regulate bowel movements and improve gut comfort.

Here are some strategies to support healthy digestion:

• Adjust your meal timings and eat at consistent intervals
• Ensure adequate fibre intake to support regular bowel movements
• Stay hydrated with sufficient water throughout the day
• Include regular physical activity to stimulate gut motility
• Keep a food diary to identify possible trigger foods

Your digestive health matters. With the right nutrition, hydration, and routine, you can support your gut and feel more in control of your body’s natural rhythms.

From morning to night, our nervous system stays overstimulated, our eyes stay strained, and our sleep hormones like mela...
17/02/2026

From morning to night, our nervous system stays overstimulated, our eyes stay strained, and our sleep hormones like melatonin get disrupted.

Excess screen time affects sleep quality, stress levels, focus, and even metabolism. Blue light exposure at night can interfere with your circadian rhythm, making it harder to fall and stay asleep.

This is the modern routine — and it’s quietly impacting mental health, productivity, and recovery.

Your health doesn’t just depend on what you eat or how you exercise.
Sometimes, it starts when the screen turns off. 📵

Galactogogues are natural substances that may help initiate and support breast milk production in lactating mothers.Brea...
14/02/2026

Galactogogues are natural substances that may help initiate and support breast milk production in lactating mothers.

Breast milk production is a complex, hormone-driven process influenced by hydration, frequency of feeding, latch quality, stress levels, and overall nutrition. Responses to galactogogues can vary from person to person.

✨ Supporting lactation starts with balanced meals, adequate fluids, and rest.

Disclaimer: Always consult your healthcare provider or lactation consultant before adding galactogogues to your routine, especially during postpartum recovery.

Eating pickles in moderation is generally safe for most people. 🥒Pickles are low in calories and, if naturally fermented...
12/02/2026

Eating pickles in moderation is generally safe for most people. 🥒

Pickles are low in calories and, if naturally fermented, can provide beneficial probiotics that support gut health and digestion. However, most pickles are high in sodium, and excessive intake can contribute to bloating, water retention, and elevated blood pressure.

If you enjoy pickles as part of your diet, focus on portion control and choose fermented varieties when possible. Balance is key when it comes to managing salt intake and maintaining overall health.

2-minute post-workout smoothie for recovery 💪🥤Recovery doesn’t have to be complicated - the right combination is enough....
10/02/2026

2-minute post-workout smoothie for recovery 💪🥤

Recovery doesn’t have to be complicated - the right combination is enough.

Ingredients:
• Milk or plant milk – 200 ml
• Berries – 5–6
• Peanut butter – 1 tbsp
• Soaked chia seeds – 1 tsp
• Turmeric – a pinch
• Cinnamon – a pinch

Blend everything together and you’re done.

This quick smoothie supports muscle recovery, replenishes energy, and helps reduce inflammation - all in just 2 minutes. Simple, effective, and easy to stick to.

Pregnancy food cravings decoded 🤰✨During pregnancy, cravings aren’t just “random” - they’re often your body’s way of sig...
06/02/2026

Pregnancy food cravings decoded 🤰✨

During pregnancy, cravings aren’t just “random” - they’re often your body’s way of signaling changing nutritional needs.

Here’s what common pregnancy cravings may indicate:
• Salty cravings → Possible electrolyte imbalance
• Sugar / sweet cravings → Low protein intake, fatigue, or blood sugar fluctuations
• Chocolate cravings → Often linked to magnesium needs
• Fatty food cravings → May signal a need for more calories, healthy fats, or calcium
• Carb cravings → Could indicate the need to increase protein intake
• Coffee cravings → Sometimes linked to low iron or low energy levels

Instead of suppressing cravings, pause and decode them.
With the right nourishment, both mom and baby benefit.

💛 Always consult your doctor or nutrition professional before making dietary changes during pregnancy.

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

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+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.