Core: Krushmi Chheda

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

Most people think eating better means giving up everything they enjoy but real progress usually starts with simple swaps...
28/11/2025

Most people think eating better means giving up everything they enjoy but real progress usually starts with simple swaps, not strict rules.

When I say “eat less CRAP,” it isn’t about restriction…
It’s about understanding how carbonated drinks, refined sugar, artificial additives, and packaged foods quietly affect your energy, cravings, and digestion. These choices add up, even when the portions look small.

And when you "add more real FOOD", your body responds quickly:
• fibre from fruits & vegetables balances blood sugar
• quality grains support better digestion
• protein keeps you full and stabilises appetite
• water improves metabolism, mood, and overall performance

Healthy eating doesn’t need perfection....just awareness.
Start noticing what’s on your plate and upgrade one thing at a time.


10 years with Core | Krushmi Chheda | Sports Scientist | Celebrity Nutritionist

Feeding toddlers doesn’t have to feel like a constant worry, a few simple tweaks can make mealtimes much safer🍎Small ch...
21/11/2025

Feeding toddlers doesn’t have to feel like a constant worry, a few simple tweaks can make mealtimes much safer🍎
Small changes like quartering grapes, steaming apples, or grinding nuts go a long way in reducing choking risks while still letting your child explore real, nutritious foods.

And a few habits matter just as much as the food itself:
• Sit with your child while they eat, supervision is your biggest safety tool.
• Keep them upright in a proper chair, not lying down or running around.
• Avoid snacking in the car seat since choking is harder to notice and respond to.

Safe eating is mindful eating. Let’s help kids build healthy habits from the start.

10 years with Core | Krushmi Chheda | Sports Scientist | Celebrity Nutritionist

Your 30s aren’t a slowdown, they’re your strength upgrade!Yes, your metabolism, hormones, and recovery start to shift bu...
17/11/2025

Your 30s aren’t a slowdown, they’re your strength upgrade!

Yes, your metabolism, hormones, and recovery start to shift but that doesn’t mean you lose momentum. With the right training and nutrition, this decade can be your most powerful yet.

Here’s how to make your workouts (and your body) work smarter for you:
🏋️‍♀️ Lift Weights: 2–3 times a week to maintain muscle, metabolism, and bone health.
🍳 Prioritize Protein: 25–30g per meal from eggs, paneer, tofu, lentils, or lean meats.
💤 Recover Well: Sleep, stretch, and hydrate because progress happens during recovery.
🧘‍♀️ Balance Hormones: Don’t overtrain. Mix strength with yoga or walks to reduce stress.
🥗 Stay Consistent: Whole foods and steady meals beat extremes every time.

Your 30s are about training with intention, fueling with purpose, and giving your body what it truly needs - balance🌿

10 years with Core | Krushmi Chheda | Sports Scientist | Celebrity Nutritionist

When stress hits, your brain isn’t just emotional - it’s biochemical.Cortisol, your primary stress hormone, pushes your ...
13/11/2025

When stress hits, your brain isn’t just emotional - it’s biochemical.
Cortisol, your primary stress hormone, pushes your body into “quick energy mode,” making sugary, salty, and high-fat foods feel irresistible.

But here’s the catch - those choices give only a temporary calm, followed by blood sugar crashes and even more cravings.
Over time, this stress-craving cycle can lead to overeating, insulin resistance, and stubborn belly fat.

The solution?
✓ Stabilise your meals with protein + fibre + healthy fats
✓ Prioritise 7–8 hours of sleep
✓ Add daily stress-relief habits like walking, journaling, or breathwork

Your cravings aren’t a lack of willpower - they’re a signal.
Support your biology, and the cravings calm down on their own.

[ Krushmi Chheda | CORE | 10 Years of Core | Sports Scientist | Sports Nutritionist ]

Good health doesn’t come from shortcuts, it comes from consistency. 💪Sometimes it means choosing the home-cooked meal ov...
11/11/2025

Good health doesn’t come from shortcuts, it comes from consistency. 💪
Sometimes it means choosing the home-cooked meal over takeout, going for that walk when you’d rather rest, or skipping the extra coffee when your body needs water instead.

It’s not about perfection....it’s about respecting your body enough to do what’s right, even when it’s not easy. Because health isn’t always comfortable, but it’s always worth it🌿

10 years with Core | Krushmi Chheda | Sports Scientist | Celebrity Nutritionist

For young athletes, nutrition isn’t just about performance, it’s about protection. 💪🚨 3 red flags that need your attenti...
10/11/2025

For young athletes, nutrition isn’t just about performance, it’s about protection. 💪

🚨 3 red flags that need your attention:
1️⃣ Low energy: Long gaps between meals or skipping snacks can drain your performance and slow recovery. Even low iron (ferritin

06/11/2025

It’s not always what you eat, it’s how you eat it. 🍽️

The same plate can look identical yet differ by hundreds of calories... all because of small things:
🫒 the oil you cook in,
🥄 the portion you serve,
🥗 the dressing you drizzle.

The goal isn’t to eat less, it’s to eat smarter.
Simple swaps and mindful portions can completely change how your body feels, digests, and performs.

Awareness > restriction — always💪

Love your chai but hate the acidity that follows? Don’t worry! You don’t need to give it up ☕Most of the time, it’s not ...
04/11/2025

Love your chai but hate the acidity that follows? Don’t worry! You don’t need to give it up ☕

Most of the time, it’s not chai that’s the problem, it’s how we brew and drink it.
Over-steeping, excess sugar, or drinking it on an empty stomach can turn your comfort ritual into discomfort.

Small tweaks like adding ginger or cardamom, pairing your tea with a light snack, and avoiding that endless boil can make your chai easier on your gut and still your favorite part of the day. 💛

Because good health doesn’t mean cutting joy, it’s about balancing it.

10 years with Core | Krushmi Chheda | Sports Scientist | Celebrity Nutritionist

What you eat on a rest day shouldn’t look the same as what you eat after an intense training session.Your carb, protein,...
03/11/2025

What you eat on a rest day shouldn’t look the same as what you eat after an intense training session.
Your carb, protein, and veggie ratios need to shift depending on your workout load.

💤 Low-intensity / rest days: Focus on more color (fiber, veggies, micronutrients) and steady protein.
🏃‍♀️ Moderate days: Add moderate carbs to refuel energy without overloading.
🔥 High-intensity days: Prioritize more carbs for quick recovery and sustained performance.

Fueling right isn’t about restriction, it’s about alignment.
When your plate matches your training, performance, recovery, and results all improve.

10 years with Core | Krushmi Chheda | Sports Scientist | Celebrity Nutritionist

Sleep isn’t “rest time” for your body, it’s recovery time. That’s when your metabolism resets, hunger hormones stabilize...
01/11/2025

Sleep isn’t “rest time” for your body, it’s recovery time. That’s when your metabolism resets, hunger hormones stabilize, and muscles repair.
When you cut your sleep short, your body starts conserving energy (aka storing fat), breaks down muscle, and throws your hunger cues off balance.

So if the scale isn’t moving despite a perfect diet… look at your pillow, not your plate.

Start small:
🌙 7–9 hours of sleep at night
🕰️ Sleep and wake up at the same time
🌫️ Create a calm, dark sleep environment
📵 Avoid screens an hour before bed

Your metabolism, mood, and muscles will thank you.

10 years with Core | Krushmi Chheda | Sports Scientist | Celebrity Nutritionist

Turns out, a small freezer trick can make your toast a whole lot healthierBy freezing and then toasting your bread, you’...
27/10/2025

Turns out, a small freezer trick can make your toast a whole lot healthier

By freezing and then toasting your bread, you’re not just changing its texture, you’re changing how your body processes it.
Less blood sugar spikes. Better gut health.
Same comfort, just a smarter way to have it.

Because sometimes, good nutrition isn’t about giving things up…
It’s about knowing how to make them work better for you🌿

Here’s a thought....what if the glow, strength, and energy you’re chasing could come from your plate instead of your car...
26/10/2025

Here’s a thought....what if the glow, strength, and energy you’re chasing could come from your plate instead of your cart?

Supplements and serums have their place, but they can’t fix what your food choices are missing. If your meals aren’t nourishing you from within, no cream, pill, or powder will ever fully make up for it.

Start with the basics: eat right, stay consistent, and let your body do what it’s naturally designed to do — thrive✨

(10 years with Core | Krushmi Chheda | Sports Scientist | Celebrity Nutritionist)

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.