Maintaining peak fitness and a vibrant lifestyle often conjures images of grueling gym sessions and restrictive diets. However, best-selling fitness author and wellness coach Deanne Panday, mother of actor Ahaan Panday, offers a refreshing perspective, emphasizing that a fit body at any age is achievable without a gym and through a sensible, clean eating guide. With over two decades in the fitness industry, Panday, a former model who has trained numerous Bollywood celebrities, champions a holistic approach centered on mindful nutrition, natural foods, and traditional practices like yoga.
Embracing Fitness Without the Gym
Deanne Panday advocates for a fitness philosophy that integrates movement seamlessly into daily life, debunking the myth that a gym membership is essential for a healthy body. She highlights that true fitness encompasses physical, mental, and spiritual well-being.
The Power of Bodyweight and Home Workouts
Panday emphasizes the effectiveness of bodyweight exercises for significant gains, including push-ups, planks, squats, bicycle crunches, lunges, and bridges, which also serve as cardio. She advises setting up a designated, airy workout space at home, such as a balcony or near a window, to ensure proper ventilation. While simple accessories like resistance bands, tubes, medicine balls, dumbbells, and Swiss balls can be beneficial, the focus remains on effective exercises performed on a yoga mat.
Consistency and Mindful Movement
For Panday, consistency is key. She suggests finding a workout buddy for motivation and accountability, even if it means connecting remotely or following safety protocols when training together. Her personal regimen includes practicing yoga at least three to four times a week, a practice she has maintained for decades, appreciating its calming effect on both body and mind. She also highlights the importance of form, technique, and breath-work to prevent injuries, especially when working out without expert supervision.
Listen to Your Body, Avoid Overdoing It
Panday cautions against overdoing workouts and blindly following celebrity routines, as they may not be suitable for everyone and can lead to injuries. She stresses that one’s body has a certain capacity, and exceeding it is not beneficial. Instead, she recommends moderate activity, emphasizing movement and staying active.
Deanne Panday’s Guide to Eating Clean
Panday champions a “grandparents’ diet pattern,” focusing on disciplined portion sizes and good habits rather than strict diets. She believes that true beauty and wellness start from within, and this is heavily influenced by what we consume.
Prioritizing Natural and Whole Foods
Deanne Panday advises avoiding processed foods and aerated drinks. Her clean eating guide emphasizes including nuts, fresh fruits, vegetables, pulses, and grains in the diet. She suggests opting for locally grown, seasonal produce over exotic ones, noting that the latter might be exposed to chemicals to extend shelf life.
The 80-20 Rule and Mindful Eating
A cornerstone of Panday’s approach to nutrition is the 80-20 rule: eating healthy 80 percent of the time and allowing for mindful indulgence with the remaining 20 percent. She doesn’t believe in suppressing cravings or completely avoiding any food group, advocating for portion control and making intelligent choices. For instance, she suggests swapping fast carbs with slow carbs, like opting for baked potatoes instead of French fries, but also acknowledges that an occasional small portion of fries is acceptable.
Gut Health and Hydration
Panday highlights the importance of gut health, recommending foods like brown rice khichdi with fresh vegetables and probiotics like yogurt. She notes that inflammation often starts in the gut, and taking care of it can bolster immunity. Staying adequately hydrated is also crucial, with Panday suggesting coconut water, unsweetened lemonade, and refreshing drinks made from celery, mint, and cucumber. She also advises consuming freshly made vegetable or fruit juices within an hour to prevent bacterial growth.
Daily Meal Structure
Deanne Panday’s typical day starts with a large, healthy breakfast, which might include idlis, seasonal fruits, walnuts, almonds, and free-range eggs, or oats with fruits and organic honey. Lunch is often the second-heaviest meal, typically vegetarian, with salads, boiled vegetables, soup, and complex carbs like red or black rice with plenty of vegetables, and sweet potato being a favorite. Dinner is kept very light, sometimes consisting of soup or green juice with avocado. She avoids sugar and processed powders, preferring natural masalas and minimizing dairy consumption.
Deanne Panday’s philosophy underscores that achieving and maintaining fitness at any age is less about conforming to rigid routines and more about cultivating a balanced lifestyle through conscious choices in movement and nutrition. Her guidance offers a practical, accessible path to wellness that prioritizes overall health and happiness.
