Ruchi Chopra Wellness

Sharing some weekly wins - and it’s much more than the number on the scale!

Metabolic Balance Transformation Program is for those looking to improve their energy and health, optimize their metabolism, balance hormones, and most importantly feel good! It’s not a “quick fix”… you have to put in the effort for real, lasting changes.

Your personalized nutrition plan shows:

✅which foods to eat to provide the right nutrients you need
✅in what quantities these foods should be eaten
✅in which combination foods are best for you
✅when and how to consume these foods
✅how to maintain your new eating habits for long term sustainable success

Each plan is unique, because it is created using:
✅your blood values
✅your body measurements
✅your personal data

What is included in the program?
✅Blood Work - 36 + different markers
✅Complete Custom Nutrition Plan - 4 Phases
✅3 or 6 months of personalized nutrition coaching
✅A program that works without the yo-yo effect or the need to try something else
✅No additional costs ever again!
✅Resource guides with macro-friendly recipes, ✅sample meal plans, and how to navigate social situations
✅Supportive and active Community where you can connect with other ambitious, action-taking members to encourage and help support one another
✅Personalized app to track daily check ins, nutrition, progress pictures, and much more
✅Weekly Check In and Accountability to monitor progress and support you in building the lifestyle habits and commitment needed to stay on track with your program

The Metabolic Balance program isn’t just a diet, it’s a lifestyle change that brings results. Let’s crush your fitness and health goals together. Visit my bio to schedule a call TODAY!

🏋️‍♀️ Health and Fitness Coach
🍏 I’ve Helped Busy Women Transform Their Health & Become The Best Version Of Themselves
💫 Let’s Achieve a Strong and Healthy Body Through Fitness and Nutrition. DM me the word “READY” to learn more
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It's June 1st ‼️

if you start now

in 2 weeks, you’ll feel it.
(June 15th)

in 4 weeks, you’ll see it.
(June 29th)

in 8 weeks, you’ll hear it.
(July 27th)

Keep going. You’ve got this.

Start whatever it is TODAY!
Progress > Perfection

Shoutout to Liz for showing up for herself:

Testimonial:

I reached out to Ruchi because, simply put, I was tired of being tired. I was just about to head back to work after maternity leave with my first, and realized there is no way l'd be able to be my best self at work and at home with how tired I was all the time. I wanted to learn how to fuel my body with the type of food that could give me the energy I need to be successful as a working mama. I had been following Ruchi for a while and had seen some of her clients had similar stories to mine, so I decided to give it a go, and am so so glad I did! In only one month I have reduced inflammation significantly and have lost over 10 lb but the biggest wins for me are how I feel. My sleep has improved, my mood has become more positive (says my husband lol), and above all I have the energy I have been craving for so long! I feel like a lighter person, (both physically and emotionally) and am absolutely loving it.

Make the time for your health. You deserve it.

🏋️‍♀️ Health and Fitness Coach
🍏 I've Helped Busy Women Transform Their Health & Become The Best Version Of Themselves
💫 Let's Achieve a Strong and Healthy Body Through Fitness and Nutrition. DM me the word "READY" to learn more
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‼️EXACTLY 1 YEAR APART‼️

It doesn’t matter how long it takes to get there. It only matters that you keep plugging along.

You have seen this mama of 2 crushing her goals for over a year now.

Whether it takes 3 months, 6 months, 1 year - what truly matters is consistency and commitment to your goals.

Progress > Perfection is 🔑

🏋️‍♀️ Health and Fitness Coach
🍏 I’ve Helped Busy Women Transform Their Health & Become The Best Version Of Themselves
💫 Let’s Achieve a Strong and Healthy Body Through Fitness and Nutrition. DM me the word “READY” to learn more
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Real people, real results.

Shoutout to this father of 2 crushing his health and fitness journey with his wife!

💫 Down 20 lb in less than a month
💫 Improved energy, mood, and sleep
💫 Off acidity meds for the first time in years!
💫 Eating 3 balanced meals per day and nourishing the body the right way!

🏋️‍♀️ Health and Fitness Coach
🍏 I've Helped Busy Women Transform Their Health & Become The Best Version Of Themselves
💫 Let's Achieve a Strong and Healthy Body Through Fitness and Nutrition. DM me the word "READY" to learn more
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Monday’s are my favourite day of the week - not only does it set the tone for the rest of the week but it’s weekly check in day for my clients! 💃

I cannot tell you how grateful I am to help busy women improve their quality of life. My mission is to guide and empower women to live their best and healthiest lives not only physically, but emotionally and mentally. 💫🥰

I am so proud of my client for trusting the process, asking questions, and never missing a check in …

🌟 CLIENT SPOTLIGHT 🌟

Shoutout to my beautiful friend, Isha and her husband on their wedding day 💕

⬇️ 15 LB down
✅ Moved from HIIT workouts to low impact workouts
✅ Focused on hitting 10 K steps daily
✅ Nourished the body with balanced meals 3-4x per day
✅ Quality sleep 💤

WHY LESS IS MORE…

Are you working out daily and still see the number on the scale creep up? Or your clothes getting tighter? You seem to be doing all the “right” things, but without proper recovery, intense exercise can lead to elevated levels of cortisol in the bloodstream 🚨

What if I told you that you do NOT need to exercise daily to reach your health and fitness goals?
Remember, nutrition is the driver when it comes down to fat loss. You cannot out train a bad diet no matter how much you’re working out.

In fact, my client Isha was doing intense HIIT classes daily, and only kept seeing the weight creep up. After we completed a hormonal test, we realized her cortisol levels were relatively high in the AM – while doing an intense workout was not serving her at all.

If this sounds like you – you’re doing all the “right” things – focus on proper recovery. There’s such thing as “over training” and intense exercise for a long period of time can make things worst - low energy, fatigue, which shouldn’t it be doing the opposite?

So, here are the general guidelines that you should follow when devising your workout routine:
💫 Train 3 days per week, hitting each muscle group at least once.
💫 Focus on big, basic, free weight, compound movements.
💫 Take every set to complete muscular failure: to the point where you cannot complete any additional reps using proper form.
💫 Keep a detailed record of each workout and focus on progressing in either weight or reps from week to week.

Remember, overexerting ourselves can actually delay our progress. Your body needs time to recover, adapt, and build strength 🙌

Are you ready to embark on your very own transformative wellness journey? Your journey to a healthier, happier you begins right now.

🏋️‍♀️ Health and Fitness Coach
🍏 I’ve Helped Busy Women Transform Their Health & Become The Best Version Of Themselves
💫 Let’s Achieve a Strong and Healthy Body Through Fitness and Nutrition. DM me the word “READY” to learn more
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Success is not a big step in the future, success is a small step taken right now 📈

You have nothing to lose by starting and you have everything to gain 🙌

Shoutout to my client who has dropped 30 lb in 6 months, but most importantly has kept it off!

“I had the pleasure of working with Ruchi as my nutritionist and fitness coach, and the journey has been truly outstanding. With her support, I lost an incredible 30 pounds in just 6 months, and what’s even better is that it was done in a sustainable and healthy way. Ruchi not only provided me with the tools to understand my body’s nutritional needs but also helped me learn how to balance my diet so that I could still enjoy occasional indulgences without feeling guilty. I couldn’t be happier with the results and highly recommend Ruchi to anyone looking for a skilled and supportive fitness coach.”

🌟 October Promo 🌟
Those who sign up this month will receive a smart digital scale + 1 month free with any package.

✅You will get a personalized plan that works for you and your goals. Each plan is unique because we look at your blood values, your body measurements, and your personal health data.
✅You will learn how to make sustainable changes in your diet and exercise routine so that you don’t fall back into old habits after reaching your goals.
✅Having someone keep track of your progress will hold you accountable to your goals.

If you are ready to take the leap and start making yourself a priority DM me RESULTS and let’s chat.

🏋️‍♀️ Nutrition and Fitness Coach
🍏 I’ve Helped Busy Women Transform Their Health & Become The Best Version Of Themselves

A lot can happen in 3 months when you keep showing up for yourself…

✅ Down ⬇️ 20 LB in 3 Months
✅ Eating more food to support overall health, fat loss, and building muscle
✅ We started off with my Metabolic Reset Program to reset the body, balance hormones, and learn the fundamentals before we began Tracking Macros

Do something that your future self will thank you for!

I am looking for 5 busy women who want to optimize their health, feel empowered, and create sustainable habits that will last a lifetime.

💫 You will get a personalized plan that works for you and your goals. Each plan is unique because we look at your blood values, your body measurements, and your personal health data.
💫 You will learn how to make sustainable changes in your diet and exercise routine so that you don't fall back into old habits after reaching your goals.
💫 Having someone keep track of your progress will hold you accountable to your goals.
💫 The right plan will help you achieve the results you want faster, with less effort.

🏋️‍♀️ Health and Fitness Coach
🍏 I've Helped Busy Women Transform Their Health & Become The Best Version Of Themselves
💫 Let's Achieve a Strong and Healthy Body Through Fitness and Nutrition. DM me the word "READY" to learn more or click the link in my bio to schedule a complimentary call
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I am so grateful to be apart of Appreciation Week for Hydro! We started the week off speaking about Nutrition 101 Basics – simple tools busy professionals can incorporate right away 💫

Thank you Hydro for having me!

🏋️‍♀️ Health and Fitness Coach
🍏 I've Helped Busy Women Transform Their Health & Become The Best Version Of Themselves
💫 Let's Achieve a Strong and Healthy Body Through Fitness and Nutrition. DM me the word "READY" to learn more
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So proud of this Mom of 4 for always showing up for herself, asking questions, and executing the plan.

This is a reminder that every step forward we make towards our health is a celebration. Remember, it’s not just about the physical changes — it’s the healthy habits we create for ourselves to make this a sustainable, lifestyle.

🏋️‍♀️ Health and Fitness Coach
🍏 I've Helped Busy Women Transform Their Health & Become The Best Version Of Themselves
💫 DM me the word "READY" to learn more
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You don’t need to have all the answers to start. You just have to be willing to take the first step.

You have a daily opportunity to become the best version you can be.

Working with a fitness and health coach can help you reach your goals and increase your overall quality of life.
Here’s why:

💫You will get a personalized plan that works for you and your goals. The right plan will help you achieve the results you want faster, with less effort.
💫You will learn how to make sustainable changes in your diet and exercise routine so that you don’t fall back into old habits after reaching your goals.
💫 Having someone keep track of your progress will hold you accountable to your goals
💫 The unlimited support will ensure you’re on the right track

DM me and let’s chat about your health and fitness goals ❣️

--

🌟 CLIENT SPOTLIGHT 🌟

Shoutout to my client, Ridhi who constantly shows up each and every day!

Mindset is everything when it comes to working on your health and fitness goals. Whether it's fat loss or building muscle, it's important to remember that nothing comes easy. 💪

These results were not 3 months - so stop looking for the fastest and easiest fat loss program out there.

It starts from your mindset.

Your health and fitness is the long haul — something most people aren't willing to put up with. In fact, many people give up after the diet fails and decide that it's not worth their time trying again.

Many people have a goal to lose body fat or build muscle, but it needs to be sustainable otherwise it will not work.

The best way to ensure success is by making behavioral, lifestyle and mindset changes that will promote good habits and lead to long term results.

If you’re ready to make that change today, message me “READY” and let’s chat ❤️

🌟 CLIENT SPOTLIGHT 🌟

Do something today that your future self will thank you for.

We know how important consistency is, but clearly, we find it difficult to be consistent.

When it comes to achieving your health and fitness goals, being consistent with the positive changes you make to your lifestyle is the key.

The one thing I suggest is -

Keep it simple.

⭐️ Focus on 1-2 habits at a time
⭐️ Record the new habits you are creating
⭐️ Don’t punish yourself - correct and continue

This hard working mom is crushing it … so proud to see you thrive!

🌟 CLIENT SPOTLIGHT 🌟

I received this text message from my client and had to share ❤️🙏

I am SO proud of this hard working mom of 2 who wanted to make a change for herself and her family.

This client’s open mind and positive outlook has been a huge part of her success. Prior to us working together, she was not fueling her body with the right foods and under eating.

In the past 3 months, we focused on eating more food, prioritizing protein at every meal, and simplified her meals for the day.

Most importantly, she trusted the process and stayed focused the entire time.

It’s never too late to be the best version you can be for yourself and loved ones.

Getting back into shape after having a baby is hard, even for people like myself who was fit and strong before becoming pregnant.

It can be stressful taking care of a newborn, adjusting to a new routine, and recovering from childbirth. It’s a lot.

But it’s never too late.

Getting back into shape is not something we can just check off our list. It’s something we aim to achieve and work at maintaining for the rest of our lives. It’s a life-long journey.

There’s no time limit on getting in shape or no real deadline. It’s OKAY to take time – the goal doesn’t have to be tied to a number on a scale. The goal is to just FEEL good from the inside out and develop habits that are sustainable.

It doesn’t matter how old you are, or whether you’ve ever been in shape in your life, or fallen off track, or “too busy” – there are reasons to start. Make it a priority.

Be motivated to start. Be disciplined to continue.

Focus on what you can control, such as:

1. Mindset
2. Sleep
3. Stress
4. Exercise/ Movement
5. Nutrition

These are the cornerstones of wellness. It’s about having the right mindset, creating healthy habits, and most importantly having someone hold you accountable to your goals.

If you are finally ready to regain your health, gain confidence, and restore your metabolism send me a direct message with the word “READY” and let’s chat ❤️

We are in February now – how many of you are sticking to your health and fitness goals?

Making the decision to change your life for the better is great, but only the first step in a long journey.

Motivation is sky high the first week of January, and slowly starts to fall…

This is normal.

It happens to ALL of us.

Motivation never lasts. It’s your discipline that takes over when you aren’t motivated.

Fitness is not a destination, it’s a journey. There is nothing temporary or “quick fixes”. When you think of your fitness as a life-long journey, it means there is no end date.

Think of changing your lifestyle as evolving, not as something with which you can complete in 3 or 6 months - then quit.

Whenever you set a goal, and whatever that goal is – I challenge you to focus on changing your habits and mindset around those goals.

Make simple changes that will last life long and I promise - you will finally feel the way that you want to feel, be as healthy as you want to be, and be the best version of yourself.

🌟 CLIENT SPOTLIGHT 🌟

I am so proud of my client, Kim’s progress in the past 3 weeks. We’re just getting started! 👏

🔥 PICTURES ARE 3 WEEKS APART 🔥

Prior to working with Kim, she was already working out and eating “healthy”. She had tried it all and had short term success, but ultimately ended up regaining the weight. Her exact words “I remember when I did weight watchers and was like starving and it took months to lose pounds and my body was not changing”.

The past 3 weeks, we’re focusing on FOODS that support her hormones, decrease inflammation, and increase her metabolic rate by eating MORE, not less. The bonus – she is working out LESS than before and thriving!

I love your dedication and determination Kim!

We all know what tends to happen after a successful weight loss, right?

We go back to eating like we used to – and in no time our weight is back to where it was before we started dieting.

This is the reason why women struggle to lose weight and keep it off for good.

Have you ever gone on a diet or reduced your caloric intake drastically and eventually stopped losing weight?

That’s essentially your body’s way of telling you it has gotten accustomed to those new calories.

If you’re constantly in a calorie deficit all year round, you need to stop. When you restrict your caloric intake, your body becomes more energy efficient and requires fever calories to maintain your weight. The more you cut your calories, the more your metabolic rate will drop.

What you need is a reverse diet also known as the diet after the after.

This is what we did with this superwoman, Diljot. Prior to working with me, she was spending 4-5x a week exercising and not see progress.

Instead -

👉 We focused on hitting a step goal and took a break from training

👉 We INCREASED her calories, while dropping body fat

👉 Her metabolism is THROUGH the ROOF – currently consuming 2300+ calories 💥

👉 Down 14 lb in 3 months 🔥

So proud of your commitment and discipline Diljot!



Ladies, if your body has stopped responding to a calorie deficit or you’re tired of yo-yo dieting and finally ready to improve your health DM me and let’s chat ❤️

💭You worked out really hard today, so you deserve to eat that donut.

💭You ate too much over the weekend, so you have to work it off with extra cardio.

💭You’ve been really good on your diet this week, so you earned a treat.

💭You drank too much wine last night, so you will fast the next day.

If you have found yourself thinking along these lines, I promise you – you’re not alone.

Back in my days of obsessive exercising and restrictive dieting, I also found myself using food as a reward.

I worked hard and followed my diet for the week, and often found myself binging on the weekends.

I told myself, “I deserve this!”

Of course, that binging would continue over the weekend, which meant feeling awful on Monday morning.

So, you decide to punish yourself with extra cardio sessions.

Instead –

👉Strive for a healthy relationship with food

👉Avoid labelling foods as “good” or “bad”

👉Focus on eating mindfully

👉Remind yourself of the amazing rewards you can enjoy by choosing a healthier lifestyle. Improve your health? Gain energy? More confidence? Stronger body?

👉Treat yourself to a non-food reward – new gym outfit? Massage? Book?

👉 Most importantly, be kind to yourself

Instead of using food as a reward system, let’s focus on indulging mindfully and practicing moderation.

Let’s strive for a healthy relationship with food ⭐️

🌟 CLIENT SPOTLIGHT 🌟

Fat loss isn’t just about a “diet” or “program. It’s about an ongoing lifestyle change that includes the right nutritional strategies combined with the right workouts, and most importantly the overall consistency.

I started working with Stephanie in November 2021. I remember we spoke and she was debating to start in the New Year, but we decided to start right away to get into the New Year feeling her best.

The change you see on the outside is a direct result of the change that has happened on the inside.

Even with a stressful job, she managed to make herself a priority without any excuses.

Wins:

✅12 lb fat loss

✅ Inches down/clothes fitting better

✅ Strong and Fit

✅ From yo-yo dieting to building a healthy relationship with food

✅ No food off limit following 80/20 approach

✅ Confidence is through the roof!

This can be you in 3 months. What are you waiting for? Let’s finally get YOU seeing results, improving your health, and living your BEST life. DM me and let’s chat ❤️

Let’s start with the basics…

Building a healthy plate and good portion control starts with the right foods in the right amounts.

The basis of a complete and nourishing meal contains a few different components, also known as macronutrients.

1️⃣ Protein

2️⃣ Carbohydrate

3️⃣ Fat

Instead of eliminating some or any of them from your diet, include all 3 at every meal. Not only will you notice your cravings go down but you will notice an increase in your energy levels.

You don’t need to track calories/ macros (yes, it is a tool that can help but not necessary!)

Keep it simple.

Balance your meals with a Protein + Carb + Fat.

Use this guide to create a healthy and balanced meal.

Like and Save this the next time you need a reminder 😊

There is no magic pill when it comes to weight loss. If you’ve been following my journey, you know these results did not happen overnight.

It did not take me 3 months to get where I am today – almost 2 years between both pictures.

How many of you start a new diet, new workout routine, and hop on the scale 1 week later only to find yourself either celebrating from dropping 5 lb or become completely discouraged and tell yourself this is not going to work.

Or even quit.

Results don’t happen right away.

Results take time.

Results will never be a linear process.

There will be LOTS of bumps along the way. But what does work?

It’s the consistency.

It’s the patience.

And most importantly – being kind to yourself.

If you are looking to make a change – be prepared to put in the work and time.

Not sure where to start?

👉 Focus on eating whole foods 80% of the time. Fresh fruit, vegetables, whole grains, protein, etc.

👉 Prioritize protein in each meal to help stabilize your blood sugar and keep you full throughout the day. Under-eating and skipping meals will always make you over eat later in the day.

👉 You do not need to remove any food groups. Focus on eating a well-balanced diet and incorporate your favourite foods in moderation.

👉 Drink 2-3 L of water daily. Most people mistake their thirst for hunger. Drink up!

👉 Focus on resistance training 3-4x per week to build muscle, drop body fat, and increase metabolism



If you’re just starting your health and fitness journey, keep going. You got this 💪



And If you’ve been thinking about working on becoming the BEST version of yourself, DM me and let’s chat ❤️

👉Weight Loss Mistake #1: You’re not eating enough

You spent the last few months eating too many calories that led to your unwanted weight gain, it may seem like a good idea to cut back right?

I’ve been there, done that – but you’re doing more harm to your body in the long term.

Dropping calories too quickly may create a quick initial weight loss, but when hunger gets in the way, this unrealistic plan can become too hard to stick with.

Not only is the plan unsustainable, but your metabolism shifts to low gear – yes, that’s right

Your metabolism is your body’s calorie-burning process, which means a metabolism that is not functioning at optimal levels can damage your body’s ability to keep the weight off.

👉Weight Loss Mistake #2: You’re cutting out entire food groups

ANY diet that wants you to eliminate a food group is one that you should walk away from.

Your body needs a certain amount of nutrients, including CARBS.

Carbs are not your enemy. Carbs are not causing you to gain weight.

Consuming too many calories is causing you to gain weight.

👉Weight Loss Mistake #3: You’re spending too much time doing cardio

Ladies, all that cardio isn’t an efficient way to approach your weight loss goals. You may think that doing cardio for a longer duration may boost overall strength, but it’s actually doing the opposite – burning muscle mass!

Instead, grab a set of dumbbells and incorporate strength training exercises to BURN more calories and fire up your metabolism even when your body is at rest!

Weight training is the BEST way to lose weight and improve your body composition.

If you found these weight loss tips helpful, like and share with a friend 😊

It’s the New Year, what are your goals for 2022?

Fitness goals are important. They hold us accountable and encourage us to push ourselves through temporary discomfort.

The problem is that during this time of the year, it’s easy to get caught up in the rush of New Year’s resolutions and set unrealistic goals. We then feel worse about ourselves when we don’t achieve them, right?

One of the biggest mistakes people do is setting the bar too high. Focus on one goal at a time. Is it working out 3x per week? Hitting your steps? Doing a pull-up?

Most importantly, lasting changes take a while. Pick a goal that can be achieved in 3 months, 6 months, and even a year. A long term mentality will help you see your goal as a lifestyle change, rather than a quick fix.

Comment below on your #1 goal for 2022 👇

NEW YEAR, NEW YOU …

Today is January 1st…

You have been telling yourself that today is the day you’re going to change your habits.

So you decide to

👉 cut carbs
👉 cut sugar
👉 cut junk food
👉 consume 1200 calories or less

But can I be honest with you?

You will not last following this approach. It’s not sustainable or healthy.

Not worth it.

Here is my beautiful client on her wedding day. Prior to her and I working together, she was exercising 4-5x per week, so we wanted to make sure she was fuelling her body with the right amount of food.

Instead

👉she ate lots of carbs (she’s vegan!)
👉she had her treats, but was mindful of her choices
👉ate more than 1200 calories
👉didn’t feel like she was on a “diet”

So proud of you Misha! Your dedication and discipline paid off. I couldn’t be more proud of you!

For any new clients that sign up January 1-7, 2022 you will receive 1 month FREE. If you’re ready to crush your health and fitness goals for 2022, send me a DM “NEWYEAR” and let’s chat ❤️

If you’ve been following me for a while and have been stuck in your fitness journey and realized that you can’t get there on your own, NOW IS YOUR CHANCE!

Enrollment in the Strong Body and Fit Mind Blueprint for January 10th 2022 is opening soon and spots are limited to 10 ladies!

If you are finally ready to regain your health, gain confidence, and restore your metabolism while dropping body fat send me a direct message with the word “GOALS2022” and we'll chat to see if there would be a good possible fit to begin come the new year.

Please only apply if you meet this 5-point checklist:

✅ You are friendly and coachable.

✅ You want to learn how to make being healthy and fit a forever lifestyle.

✅ You are willing to exercise three days a week for at least 30-45 mins.

✅ You want a program that is tailored to your body, build, weight, and goals.

✅ You are ready to be the BEST version of yourself.

You will be guided through my 3 pillar process:

✅ Pillar 1: Metabolic HIIT Training
✅ Pillar 2: Body-type Nutrition
✅ Pillar 3: 3-Point Accountability

This is the exact system that more than 50 women over the age of 30 have used to get into their best shape and drop body fat for good.

Please do not apply if:

❌ You are not friendly and coachable.

❌ You expect to restrict yourself from any food and go on a diet.

❌ You are not willing to invest into yourself.

❌ Think you can do this with just shakes, pills, or fads.

Summer bodies are made in the winter!

With the right guidance and experience from a coach, you can achieve the body that has been escaping you your entire life.

Send me a direct message saying “GOALS2022” to get into your best shape and feel your BEST in 2022!