At 38, Pooja Chopra, the former Miss India World 2009, continues to inspire with her toned physique and radiant health. In a recent interview, she shared her fitness philosophy, emphasizing a balanced lifestyle over fleeting diet trends. Her approach revolves around mindful eating, consistent exercise, and a healthy dose of self-love. Here’s a deep dive into Pooja Chopra’s fitness and wellness regimen.
The Anti-Fad Diet Approach
Pooja Chopra is a firm believer in sustainable lifestyle changes rather than short-term, restrictive diets. She proudly states, “I have never ever fallen prey to anything – be it a fad diet or anything else.” This philosophy stems from understanding what works best for her body and avoiding unnecessary risks associated with trendy diets.
Listening to Your Body
Pooja emphasizes the importance of knowing your body and catering to its unique needs. She avoids blindly following generic diet plans and instead focuses on a personalized approach. This involves paying attention to how different foods affect her energy levels, digestion, and overall well-being.
Moderation is Key
One of the cornerstones of Pooja’s diet is moderation. She enjoys a variety of foods without depriving herself of her favorite treats. “I eat everything, but I eat in moderation,” she explains. This balanced approach helps her maintain a healthy relationship with food, preventing feelings of restriction and potential overindulgence.
Eating Every 2-3 Hours
To keep her metabolism steady and energy levels consistent, Pooja eats every two to three hours. These mini-meals or snacks prevent her from feeling overly hungry, which can lead to poor food choices and overeating. Her snacks include healthy options like bananas, cucumbers, or even a small piece of chocolate.
No Habitual Restrictions
Pooja dislikes feeling restricted by her diet. She allows herself indulgences on occasion, such as chai on alternate days and desserts during holidays. “If I am on a holiday, I don’t stop myself. Gulab jamun or ras malai, I can eat it all. But, I stick to healthy eating at home,” she shares. This flexibility ensures that she doesn’t feel deprived and can maintain her healthy eating habits long-term.
Pooja’s Daily Diet
Pooja’s daily diet is a testament to her commitment to healthy eating. She focuses on nutritious, whole foods that provide her with sustained energy and essential nutrients.
Morning Hydration
Her day starts with a glass of coconut water, a practice she follows year-round. Coconut water is a natural source of electrolytes, hydrating her body and providing a refreshing start to the day.
Healthy Breakfast Choices
Breakfast is a non-negotiable meal for Pooja, and she makes sure it’s both healthy and satisfying. Her options include:
- Sweet Potato Paratha: A nutritious twist on the traditional paratha, using sweet potato for added fiber and vitamins.
- Upma: A South Indian breakfast dish made from semolina and vegetables, providing a good source of carbohydrates and fiber.
- Avocado Toast: A trendy yet healthy option, providing healthy fats, fiber, and essential nutrients.
- Idli-Dosa: Fermented rice and lentil cakes, a light and easily digestible breakfast option.
Gluten-Free Lunch
Pooja is allergic to gluten and therefore avoids wheat in her diet. For lunch, she opts for:
- Ragi Roti: A flatbread made from ragi (finger millet), a gluten-free grain rich in calcium and iron.
- Brown Rice: A whole grain that provides sustained energy and fiber.
- Dal or Sabzi: Lentil soup or vegetable curry, providing protein, fiber, and essential vitamins and minerals.
Light Dinner
Dinner is a light and early affair for Pooja, typically consumed around 7:30 pm. Her options include:
- Salad: A mix of chickpeas, broccoli, and other vegetables, providing fiber, vitamins, and minerals.
- Soup: Beetroot and tomato soup or spinach soup, offering a comforting and nutritious meal.
The Dynamic Workout Routine
Pooja Chopra doesn’t just focus on diet; she also dedicates significant time to exercise. She works out five days a week, allowing her body two days of rest for recovery. To avoid boredom and keep her workouts engaging, she incorporates a variety of activities into her routine.
Variety is the Spice of Fitness
Pooja’s workout regimen is far from monotonous. She believes in mixing things up to challenge her body in different ways and prevent burnout. Her workouts include:
- Gym Workouts: Weight training to build strength and muscle mass.
- Swimming: A full-body workout that’s gentle on the joints.
- Kickboxing: A high-intensity workout that improves cardiovascular health and coordination.
- MMA (Mixed Martial Arts): A challenging workout that combines various martial arts techniques.
- Spinning: A high-intensity cycling workout that targets the lower body and core.
- Badminton and Squash: Sports that improve agility, coordination, and cardiovascular health.
Functional Training
Pooja incorporates functional training into her routine. This type of training focuses on exercises that mimic real-life movements, improving strength, balance, and coordination. Examples include squats, lunges, and push-ups.
The Importance of Core Strength
Core strength is a key element of Pooja’s fitness routine. She includes exercises like planks, side planks, sit-ups, and mountain climbers to strengthen her core muscles. A strong core is essential for stability, balance, and overall fitness.
Warm-up and Cool-down
Pooja emphasizes the importance of warming up before each workout to prepare her muscles and prevent injuries. She uses foam rollers and band stretches to improve flexibility and range of motion. After her workouts, she cools down with stretching exercises to reduce muscle soreness and promote recovery.
Mental Well-being Through Meditation
Pooja Chopra understands that fitness is not just about physical health; it’s also about mental well-being. She incorporates meditation into her daily routine to calm her mind, reduce stress, and improve focus.
Starting the Day with Calm
Pooja starts her day with 10 minutes of meditation in her living room. This practice helps her center herself, reduce anxiety, and set a positive tone for the day.
Benefits of Meditation
Meditation has numerous benefits for mental health, including:
- Reduced Stress and Anxiety: Meditation helps calm the nervous system, reducing the production of stress hormones.
- Improved Focus and Concentration: Regular meditation can improve attention span and cognitive function.
- Emotional Regulation: Meditation can help individuals become more aware of their emotions and develop healthier coping mechanisms.
- Increased Self-Awareness: Meditation promotes introspection and self-reflection, leading to a deeper understanding of oneself.
Overcoming Setbacks: Learning from Covid Recovery
Like many, Pooja Chopra faced fitness challenges during and after recovering from COVID-19. She openly shared her struggles, emphasizing the importance of patience and self-compassion.
Taking it Slow
After recovering from COVID-19, Pooja realized that she couldn’t immediately return to her pre-illness workout intensity. She followed her doctor’s advice to take things slow and gradually increase her activity level.
Consulting Professionals
Pooja worked closely with her trainer and doctor to create a safe and effective recovery plan. She emphasizes the importance of consulting healthcare professionals before resuming strenuous exercise after an illness.
Self-Compassion
Pooja acknowledged her disappointment with her reduced strength and stamina but avoided being overly critical of herself. She understood that recovery takes time and focused on making gradual progress. “It’s okay, I’ve fallen down, I need to brush myself up and start again,” she said.
Pooja’s Fitness Philosophy in a Nutshell
Pooja Chopra’s approach to fitness is a holistic one, encompassing mindful eating, consistent exercise, and mental well-being. Her key principles include:
- Avoiding Fad Diets: Focusing on sustainable lifestyle changes rather than short-term trends.
- Listening to Your Body: Understanding your unique needs and preferences.
- Moderation: Enjoying all foods in moderation.
- Regular Exercise: Incorporating a variety of activities to keep workouts engaging.
- Mental Well-being: Practicing meditation to reduce stress and improve focus.
- Self-Compassion: Being kind to yourself and acknowledging progress, not perfection.
Pooja Chopra’s fitness journey is an inspiring example of how a balanced and sustainable approach can lead to long-term health and well-being. By prioritizing mindful eating, consistent exercise, and mental wellness, she has achieved a toned physique and a radiant glow that defies age. Her story reminds us that true fitness is not about quick fixes or extreme measures, but about cultivating a healthy and harmonious relationship with our bodies and minds.
