This 40 year old is an internationally certified personal trainer specializing in a wide range of worAkouts from aerobics, zumba to kickboxing. You’ll find her at Nirvana Wellness Center, Club Mosses, Gurkha Fitness and Glo Aerobics.[break]
She’s been certified by the Federation of International Sports, Singapore, and has been working in Nepal since 2007 prior to which she was a freelance instructor at various clubs in Singapore. With over a decade of experience, Shova is one of the best instructors in Kathmandu and her clients will vouch for that.
“She is perfect. She is by far the best instructor I have come across and I am very satisfied with her workouts,” says Tia, who’s been a member of Shova’s zumba classes at Nirvana Wellness Center, Jawalakhel, for a little over three months now.
Shova is a versatile instructor who has mastered to perfection a variety of workout forms. She has been to Singapore and USA for her training and with a long lineage of work experience behind her, today she’s confident and a master of her craft. She motivates her clients and molds her workouts to fit their needs.
The belief her clients show in her says a lot about the quality of her workouts.
She is fit, agile and glowing, and don’t forget the fact that she doesn’t look like a 40 year old. One look at her and you are already inspired to start working out. That’s how instructors should be and that’s exactly how she is.
The Week met up with her before one of her classes at Nirvana Wellness Center and got her to reveal her exercise and diet secrets.
Shova’s workout tips
Shova glows with health and credits the fact to regular workouts. Her regular classes are enough to keep her in shape but she makes sure to go for short walks to keep her energy levels high. She also believes in staying active throughout the day.
Though she has classes six times a week for 1-2 hours each, she likes to play badminton and go swimming whenever time permits.
“I believe staying active is the only way to being fit. It’s the path of least resistance. You don’t have to commit or do much to be active. It becomes a way of life if you practice it for a while,” says Shova flashing her million-watt smile.
Exercise needn’t be strenuous. It just needs to be a regular activity. Walking is a cardiovascular exercise that helps you bring down the kilos.
Alongside, start weight training, say thrice a week. It will not make you bulky. That notion is wrong. Lifting weights increase muscle mass and give shape to the body. Shova swears by weight training.
Shova’s diet tips
Shova makes sure she starts her day on a positive note with a healthy breakfast. Then to keep her metabolism high, she has small but frequent meals about five to seven times during the course of the day. “I eat everything. I don’t like to deprive myself of anything but I make sure I balance it out. I give in to my cravings once a week or so,” she says as she sips her can of juice.
The glowing skin and the fit-toned physique say a lot about her diet.You can eat anything as long as you limit the portion and the frequency.
You need to include fruits in your diet and up your fiber intake. It’s the best way to curb your hunger and limit your calorie intake. “I also don’t drink and smoke. It’s the worst thing you can do to your body,” she adds, as members of her class pour in and she puts up her hair and gears up for an intense workout.
Shova’s top three tips
1. Activity is very important. You need to stay active and keep your energy levels on an all-time high during the day. Inactivity spurs secretion of ghrelin, a hormone that increases the urge to eat. So take a walk or do some stretches for a few minutes, at least once an hour to keep hunger in check.
2. You also need proper rest. Make sure you get at least 6-8 hours of sleep daily. The American Association of Cancer Research shows that regular exercise can reduce risks of cancer only if you get a good night’s sleep along with it.
3. The most important factor for good health is your diet. They say you are what you eat and you need to make sure you are getting the proper nutrients. Drink 8-10 glasses of water daily. It keeps your stomach full and subsequently your hunger in check.
Watch out for this space next week as Shova shows you her know-how’s of kickboxing and its benefits.
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