Staying fit isn’t about crash diets or spending hours at the gym — it’s often the small, consistent habits that make the biggest difference. For fitness professionals, being in shape is less about extremes and more about building a routine that supports their health goals every single day. But what exactly does that look like behind the scenes?
Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, shares the seven daily habits she follows to stay lean and fit
Consistent wake-up and sleep times: Dr Shravani says she maintains a steady sleep-wake cycle — even on weekends. Good sleep regulates hunger hormones, supports recovery, and keeps energy stable throughout the day.
Walking between work blocks: The expert aims for 7,000–10,000 steps a day. She says, “It’s underrated, but low-intensity movement like walking improves fat metabolism and prevents stiffness, especially if you’re desk-bound.”
Prioritising hydration early in the day: She starts her mornings with at least 500 ml of water. Often, people confuse thirst for hunger — staying hydrated keeps energy up and cravings down.
Mindful eating: Dr Shravani emphsises the importance of eating slowly and without screens. This helps her recognise when she’s full, and over time, it naturally reduces her portion sizes without conscious restriction.
Daily mobility work (10 minutes): Just 10 minutes of stretching or joint mobility work prevents injury and improves workout quality. It’s also mentally grounding.
Protecting my morning hour: Dr Shravani states that she avoids checking emails or social media first thing. “Instead, I use that time for breathwork, a short walk, or reading. This lowers stress and prevents reactive decisions around food or productivity later.”
Low-intensity movement like walking improves fat metabolism and prevents stiffness. (Source: Freepik)
Staying fit isn’t about crash diets or spending hours at the gym — it’s often the small, consistent habits that make the biggest difference. For fitness professionals, being in shape is less about extremes and more about building a routine that supports their health goals every single day. But what exactly does that look like behind the scenes?
Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, shares the seven daily habits she follows to stay lean and fit
Consistent wake-up and sleep times: Dr Shravani says she maintains a steady sleep-wake cycle — even on weekends. Good sleep regulates hunger hormones, supports recovery, and keeps energy stable throughout the day.
Walking between work blocks: The expert aims for 7,000–10,000 steps a day. She says, “It’s underrated, but low-intensity movement like walking improves fat metabolism and prevents stiffness, especially if you’re desk-bound.”
Prioritising hydration early in the day: She starts her mornings with at least 500 ml of water. Often, people confuse thirst for hunger — staying hydrated keeps energy up and cravings down.
Mindful eating: Dr Shravani emphsises the importance of eating slowly and without screens. This helps her recognise when she’s full, and over time, it naturally reduces her portion sizes without conscious restriction.
For fitness professionals, being in shape is less about extremes (Source: Freepik)
Daily mobility work (10 minutes): Just 10 minutes of stretching or joint mobility work prevents injury and improves workout quality. It’s also mentally grounding.
Protecting my morning hour: Dr Shravani states that she avoids checking emails or social media first thing. “Instead, I use that time for breathwork, a short walk, or reading. This lowers stress and prevents reactive decisions around food or productivity later.”
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Limiting late night snacking: The trainer keeps a 2-hour buffer between her last meal and bedtime. “It helps digestion, improves sleep quality, and reduces the chance of overeating out of habit or boredom.”
Balancing discipline with flexibility in routine
Dr Shravani mentions, “I’ve come to realise that discipline isn’t about perfection, it’s about showing up in some form, even if it’s not your ‘ideal’ routine.” On low-motivation days, she falls back on a simpler version of her routine: a short 20-minute workout, a few stretches, or just a mindful walk outdoors. “Something is always better than nothing.”
She adds, “I also don’t tie my progress to daily motivation. Instead, I rely on structure and habits that are realistic and forgiving. For example, if I can’t cook a full meal, I’ll still ensure it has a good protein source and vegetables, even if it’s a basic egg scramble.”
Finally, the expert stresses that flexibility is built into her routine by allowing space for rest, social life, and occasional indulgences. “Fitness shouldn’t feel like punishment. It’s a long-term relationship with your body, and being kind to yourself is part of staying consistent,” Dr Shravani concludes.