{"id":68514,"date":"2025-05-02T13:41:14","date_gmt":"2025-05-02T13:41:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/68514\/"},"modified":"2025-05-02T13:41:14","modified_gmt":"2025-05-02T13:41:14","slug":"sameera-reddys-fitness-coach-ashwyn-barreto-reveals-her-lifestyle-fitness-and-diet-routine-despite-her-consistent-rigorous-training-she-struggled-with-fat-loss","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/68514\/","title":{"rendered":"Sameera Reddy\u2019s fitness coach Ashwyn Barreto reveals her lifestyle, fitness, and diet routine: \u2018Despite her consistent, rigorous training, she struggled with fat loss\u2019\u2019 | Fitness News"},"content":{"rendered":"

When Sameera Reddy<\/a><\/strong>, 46, decided to pull the plug on her \u201cunfit\u201d lifestyle, she turned to fitness coach Ashwyn Michael Barreto. \u201cSameera and I began working together when she realised her previous approaches\u2014like Pilates, yoga, and running\u2014weren\u2019t delivering the results she hoped for. Despite her consistent, rigorous training, she struggled with fat loss and felt frustrated. That\u2019s when she sought professional help instead of continuing on her own,\u201d Barreto, CEO and co-founder of ThatLifestyleCoach (TLC) in Goa, told indianexpress.com.<\/p>\n

A mutual connection suggested she work with someone who could take a scientific approach, considering her age, lifestyle, and past challenges. \u201cWhen we first met, we assessed her training<\/a><\/strong> history, dietary methods, lifestyle, and hormonal changes. Then we built a structured programme that worked with her body, not against it,\u201d said Barreto, 28.<\/p>\n

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Barreto\u2019s own fitness journey began in 2013, when he walked into a gym as a skinny teenager. \u201cThat was the start of my understanding of strength, movement, and performance<\/a><\/strong>. Over time, I realised fitness isn\u2019t just about aesthetics, it\u2019s about resilience, energy, and confidence.\u201d He founded TLC in 2021 as a personal training brand and expanded it to corporate wellness in 2022.<\/p>\n

What does Sameera Reddy\u2019s fitness routine look like?<\/strong><\/p>\n

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According to Barreto, \u201cSameera\u2019s programme is tailored to her energy levels and her history of stiffness and fat retention.\u201d<\/p>\n

The first four weeks focused on learning movement patterns, building solid form and technique, improving proprioception (body awareness), joint stability and mobility, and cultivating healthy eating habits.<\/p>\n

\"Festive<\/a><\/p>\n

\u201cWeeks five to eight transitioned into strength and hypertrophy (muscle growth), with progressive overload and a protein-rich diet to support recovery and lean muscle development,\u201d he said.<\/p>\n

By the ninth week, visible changes included improved muscle tone, better posture, and noticeable fat loss.<\/p>\n

Training breakdown:<\/strong><\/p>\n

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Strength training (3x per week) \u2013 Focuses on compound movements that engage the whole body and core, including deadlifts, squats, TRX rows, and presses.<\/p>\n

Functional interval training (1x per week) \u2013 Strength training alone can sometimes make the body feel sluggish. \u201cSo, we incorporated one day of high-energy interval training designed to enhance body awareness (proprioception), core stability, and full-body agility across all planes of movement,\u201d said Barreto.<\/p>\n

Mobility and flexibility work \u2013 Daily as movement<\/a><\/strong> prep to improve posture and prevent injuries (primarily on rest days).<\/p>\n

Adjustments based on past issues:<\/strong><\/p>\n

Reddy had stiffness in her shoulders and hips and left-right imbalances. \u201cWe focused heavily on unilateral stability in the first month to restore symmetry,\u201d said Barreto.<\/p>\n

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Low-impact cardio focus: High-impact moves, such as\u00a0jumping<\/strong><\/a> and sprinting,\u00a0were avoided. \u201cInstead, the team included moderate-intensity activities such as agility ladder drills and treadmill jogging to boost endurance without stressing the joints,\u201d he said.<\/p>\n

What\u2019s her diet like?<\/strong><\/p>\n

\u201cLike you may have guessed, Sameera follows a high-protein, high-fibre, and balanced nutrition plan to support her training and recovery,\u201d said Barreto.<\/p>\n

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Key aspects of her diet:<\/strong><\/p>\n

Lean proteins:<\/strong> Chicken, fish, eggs, paneer, tofu, to support muscle recovery and strength.
Complex carbohydrates:<\/strong> Quinoa, brown rice, and sweet potatoes to fuel her workouts.
Healthy fats:<\/strong> Nuts, seeds, and avocado to balance hormones and reduce inflammation.
Antioxidant-rich and anti-inflammatory foods:<\/strong> To manage oxidative stress and elevated cortisol levels.<\/p>\n

\u201cWe\u2019ve also tailored her plan to include supplements based on her blood work to address specific deficiencies,\u201d said Barreto.<\/p>\n

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Reddy isn\u2019t following a \u201cfad\u201d diet or extreme restrictions. \u201cInstead, her nutrition is designed to be sustainable, such that it is built around real, whole foods rather than short-term fixes<\/a><\/strong>. It is adjusted based on activity levels, hormonal health, and recovery, and flexible such that nothing is entirely off-limits unless it\u2019s ultra-processed and devoid of nutritional value,\u201d said Barreto.<\/p>\n

She had previously tried cutting out carbs (such as rice, bread, and maida) and not eating after 7 PM, but the trainer found that these restrictive approaches were counterproductive to her energy levels and overall progress.<\/p>\n

What\u2019s working for her?<\/strong><\/p>\n

According to Barreto, the focus is on hormonal stability, joint health, and recovery, with movements that protect and improve joint function.<\/p>\n

\"diet\" Here\u2019s what to note (Photo: Getty Images\/Thinkstock)<\/p>\n

No workouts on an empty stomach: To ensure proper fuelling and sustained energy.<\/p>\n

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Adequate rest between sets: Allows focus on technique, reducing injury risk.<\/p>\n

No \u201ccheat meal\u201d mindset: \u201cWe encourage mindful eating, not a reward-restriction cycle. She enjoys all foods in moderation, with portion control, and avoids unnecessary ultra-processed foods.\u201d<\/p>\n

Barreto also pointed out that Reddy experiences skin breakouts when her diet slips. \u201cSo we\u2019ve worked on identifying and eliminating what doesn\u2019t suit her body,\u201d he said.<\/p>\n

Praising Reddy\u2019s mindset and willpower, Barreto said she approaches fitness with an unwavering determination, and once she commits to something, she gives it her all. \u201cShe is committed to long-term progress<\/a><\/strong>, not quick fixes. She is open to learning and adapting, and takes accountability for her efforts,\u201d he said, adding unlike those seeking shortcuts, Reddy understands the power of consistency and structure, and embraces the process fully.<\/p>\n