Establishing the right foundation for fitness!

By Anita Rajesh

Way back in 2006, when I lived in Ooty, I went in for a consultation with Dr Nambiar to talk to her about general wellbeing, weight and so on. As per her advice to start exercising, I joined the TFL group exercise classes in Ooty. To be frank, I was clueless about exercise and the benefits until then. The camaraderie of the ladies in the group class, the music, and the fun fitness clothes attracted me! After that there was no looking back. My form wasn’t great initially,  but I did my best  to keep up, learn the form of exercise, the choreography of the cardio classes and stay with the intensity of the workout.


Graduating in Nutrition and Dietetics complimented my love for fitness, I don’t follow a strict diet all the time, but I am more careful with what I eat or rather, I practice mindful eating!

On relocating to Coimbatore from Ooty, it took me a while to get into a proper routine. Initially I signed up at one of the gyms here. I wasn’t however able to sustain memberships and attendance. I felt there is nothing to beat TFL though! Especially the stretch sessions, the positive vibes and energy.

For me personally, it is important to look healthy, fit and presentable irrespective of the profession I am in or age I may be. Thanks to you Dr Nambiar, who has inculcated this attitude in me, I always keep that in mind! Your books Get Size Wise, Gain To Lose & Fit After 40, the monthly Newsletters and your posts on TFL, Facebook and Instagram page – @tfl.trainingforlife are motivating and indeed very helpful.

Currently, I live in a gated community consisting of about 320 flats. I see that not many women exercise here. It is sad to see that most women, even those much younger than I am don’t seem too concerned about their health or weight. Many a times, they are taken aback, when I say I am as old as I am (at 40).

Lucky me to have been inducted into fitness and trained by a Gynaecologist and Fitness expert. I know that if I hadn’t got trained and motivated in the right way at the start, I would’ve had a very different attitude toward fitness, health and weight. I had a sound foundation in fitness. Thanks again Dr Nambiar for the the education you have been providing for women from all walks of life. You are a real inspiration to many and it’s a pleasure being a part of TFL!

Kudos to you…..Keep rocking!!!

Exercising Is about More than Just Weight Loss…

I come from a family of big noses and big bellies! Since the belly is the only thing within my control, I’ve always been vigilant about it. Luckily, being athletic in school helped me not succumb to the belly when I was younger, but progressive physical dormancy and poor eating habits during my medical college days made me a victim.

Exercising is about more than just weight lossOn the contrary, every time I came home for the holidays I would see my parents getting fitter. My dad, a surgeon, went regularly to the gym and my mother, a paediatrician, attended the TFL classes enthusiastically everyday of the week. Their transformation has been awe-inspiring. If my parents could find time in their terribly busy schedule for fitness I certainly had no excuse! So, this time when I came home for my study holidays I joined the TFL classes.

All it took was one class to get me hooked. I am so much more energised, active and finally, feel like myself again.The racing heart and sore muscles are strangely satisfying. It gives me the much needed break from studying during the day and the fuel to keep me going.

Previously I was a cardio freak. Now TFL has helped me understand how important weight training and flexibly are for holistic fitness. I am now more aware of what I eat and have stopped treating my stomach like a garbage bin.

Like Dr. Sheela always says “Do it for your health, looking good is just a great side effect!”

– Dr. Ashwini Krishnamoorti

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My Journey With TFL….

Around the year 2000, I went to see Dr. Indira Nambiar, my family Gynecologist for a bad back problem. I had been advised spinal surgery by the orthopedician and was very apprehensive about that.

Aji Jayaprakash - My Journey With TFLThrough Dr. Indira Nambiar I was advised to meet with her daughter Dr. Sheela Nambiar who is a Gynecologist but also uses Fitness & Lifestyle along with her Gyn practice for her patients, teaching them specific exercises for specific problems, helping them lose weight with diet and exercise and so on.

For 14 years I had neglected my health so much so that my bed side table began to resemble a mini pharmacy – prescriptions, candy coloured pills, tubes of muscle relaxants, oils etc.

At my wits end, I finally fixed an appointment to see Dr. Sheela Nambiar with a huge pile of medical reports, X– rays and MRIs. That was the best decision I ever made. She went through my reports and explained in detail why I should lose weight before I went in for any further treatment, if at all (since by then I was actually thinking of going in for spinal surgery!). I was given extensive diet counselling and was asked to come to the hospital to start muscle strengthening exercises for my back and my abdomen/core. I have not looked back since then.

I joined Dr Nambiar’s program – Training For Life or TFL in 2014. We get to do floor aerobics, stepper sequences, yoga and weight training. The cardio choreography has improved my memory, balance and reflexes. The weight/strength training has strengthened my muscles. The HIIT is a real challenge and I love it. I am strong, healthy, flexible and energetic.

Dr Nambiar also conducts workshops on holistic living, the psychology behind exercise, diet, nutrition, positive psychology and a variety of hugely interesting topics. All of this is getting us to truly practice TRAINING FOR LIFE.


TFL has helped me to become a better version of myself! Ive lost weight, have no back pain (didn’t need the surgery after all), am in a much better mood most of the time and am loving life!

Thank you Dr. Nambiar for turning my life around. I would never have been able to make it this far without your guidance. You inspire me to challenge myself, to take that one more positive step forward every day.

– Aji Jayaprakash
Entrepreneur & Businesswoman
The Nilgiris

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My Experience With TFL

My Experience With TFL - KarishmaMy association with TFL goes way back to 2002. TFL is the best thing that has ever happened in my life and I am so grateful for it . Having Dr Sheela Nambiar as my wellness mentor is nothing better I could ask for.

For me, TFL in the beginning was just like going to any other fitness studio. I thought it would be just about exercising and losing weight. But I was so wrong. TFL is a temple of wellness for me where I was taught to be fit in all aspects…. physical, mental, emotional and spiritual. It offered me a whole new world of good health and happiness. 

I was always on a lean side and I considered myself fit. I always lived with the misconception that being thin means being fit. But once I started my exercise routine with TFL I was shocked. I met ladies from all walks of life and all with different sizes and different age groups and I was left dumbfounded to see them perform their exercises so well with such perfection and good form. I was left ashamed… Ladies much older to me were so good in their form and their intensity so high… wow !!!! It’s then I realised I had a long road ahead. I made them my motivators, my friends and my TFL buddies. We keep motivating each other and share our fitness goals, a whole new world of positivity and happiness.

Dr Nambiar’s workshops (healthy eating, self esteem, self confidence and personality development) has helped me to think about myself and my family’s health holistically. I am now able to help my friends and family into leading a healthy lifestyle. Being a teacher, I am able to instill all the healthy tips and exercise routines into my students lifestyle and encourage them to respect and love them for who they are and to respect their body always.

The knowledge which I have gained about different food groups and their nutritional values had made my cooking so healthy. I can eat what I want without depriving myself but of course in right quantity and right proportion. So I am not starving or depriving myself or following any kind of crash diet courses.

Because of TFL, I am more aware of my body and I am always conscious about my surroundings. I now take the stairs instead of lifts, take a walk for getting work done instead of using a transport and very much aware of the food that I eat. I shop sensibly and I don’t get home any junk which might tempt me when I’m hungry. My fridge is always stocked with fresh veggies, fruits and nuts.

I am now a confident, happy and a better person. All credit goes to Dr Nambiar. The most important thing that I have learnt from her is “never give up.” Nothing comes easy in life. We all have to work hard to achieve our goals. So stay positive and be happy.
Dr Nambiar has always been a pillar of support and I always wish happiness for her. 

– Karishma Chugani                                                                                                               Primary Teacher and House Wife



My Journey of Self-Discovery With TFL

I was in my 50s when I joined TFL in 2014 with the intention of losing weight, becoming strong, agile and more flexible. Little did I know how much it would become an integral, inseparable cog of my life; how it would change my life.

Jalaja - My journey of self-discovery with TFL

Fitness means different things to different people. For me it means being able to keep up with a younger crowd when on a tour, walk long distances, see my toes and polish them effortlessly, lift and move pots around in my garden, correct an almost congenital slouch – some of the many things that we all take for granted and do without much thought. I could go on and on about the numerous physical changes that exercising with TFL has wrought, of the number of compliments that have come my way, of how energetic I have become. More importantly, it is about how it has made me feel about myself and my body. I have come to love my body and marvel at its adaptability, its ability to rise to every challenge whether it is trying out 6kg weights or a HIIT class.

Of course, a fit body without a fit mind is self-defeating. Dr. Sheela Nambiar’s workshops on positive psychology and frequent counseling sessions have helped to give my mind the required workout. Meditation, self-awareness, mindfulness and management of one’s thought processes are certain strategies that I have learned to use to not only cope with the stresses of daily life but also to enrich it.

No words are adequate enough to express my thanks to Dr. Nambiar who initiated my journey of self-discovery and has motivated me to remain on this path even when the going got tough.

– Jalaja Pillai

My Fitness Journey at TFL – By Dr. Shoba Krishnamoorthi

Dr Shoba

This is me now!

Training under Dr.Sheela Nambiar is not like attending any other fitness program. The schedule is structured, supervised and tailor made for each individual. The one aspect of fitness that has influenced me the most is weight training.My body has become stronger and more toned. It has helped me lose weight and sustain it over 8 years.
Dr Shoba

My Early Days 

Rather than just completing a set of exercises Dr.Nambiar always insists on a proper
“Form” of each repetition of exercise, so chances of injury are minimal. After a few one-on-one sessions with Dr.Nambiar, I Was able to concentrate on my problem areas – my knees and low back, and strengthen the concerned muscles. Thus I am able to enjoy the Step and Floor Aerobic classes better. With the Power Stretch & Yoga classes my flexibility and balance have improved. Now I am doing activities that I missed out in childhood, like trekking and cycling.
The various workshops we have had on diet, mindful eating, self esteem & self awareness  have helped me focus on my inner wellbeing as well. Worries and stresses have only increased with advancing age, but I have learnt to deal with them better. Relationships with family and friends have improved, and my blood pressure is well controlled.

After a long trek with the TFL group!

This is the true meaning of “Holistic Fitness” Dr.Nambiar always stresses, it is not enough to be just physically fit.

Training in a group at TFL, we motivate each other. The source of inspiration for all of us is Dr. Nambiar. Her dedication towards fitness  and her passion to empower women to take control over their bodies and minds is truly awe inspiring!

Dr Shoba

With my daughter & 2 sons

I am deeply grateful to Dr. Sheela for being a true saviour in my life and for giving us TFL in a small town like Ooty.
– Dr Shoba Krishnamoorthi MRCP

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