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Name: Sukhmani Khaira

 Before weight: 66kg

 Weight Now: 53Kg

 Height: 5’7

 Age: 23


 How did you get started?

I was paying for a gym membership for months but did not step foot inside as I conveniently found excuses to not go, until one day I had noticed the results of feeding my body junk were becoming apparent. With an array of emotions angry, guilty and frustrated at my habits I decided to enter the gym to become the best version of myself. I didn’t set myself a goal or a number that I sought to see on the weighing machine (Because I’m an impatient person not seeing results overnight would have demotivated me) so I didn’t set a specific goal weight I simply made a commitment to go to the gym every day and then to see what would come of it. I realised the more I worked out the more I valued and appreciated my body and thought of it as a temple. I believe your body is a vehicle for your soul to travel in & if you’re already going to be putting in the wrong fuel it’s going to cause you problems sooner than later. The workouts the pain & sweat that went into my training led to me making healthier decisions of what I fed myself & I began to see changes.

Where does your motivation come from?

My Motivation comes from desiring to be the best version of myself, I’m a work in progress I believe everyone is. I don’t desire to be a specific size or a particular weight range or body fat percentage. Because that’s limited to a definite result, when I achieve that particular size or weight then what? what’s next? maintaining it ? I find the cycle quite boring and cliché. My motivation derives from becoming healthy -The world health organisation defines health as a complete state of physical, mental and social well-being.  When all three are balanced a person is in a state of happiness and content and that’s what I aim to achieve. To better equip myself on this journey I have taken on a Personal Training & nutrition course so I understand the science behind being fit/healthy & to understand the human body in greater depth. I don’t wish to make a career out of it but I believe knowledge is power and fitness/health is an area which has immense information that can help me maintain a healthy lifestyle.

I have been sharing my journey on social media platforms such as on Instagram @khairakharisma & on snapchat @skhaira.x  where I receive daily motivation and support from people who have joined the fitness journey and are committed to being fit, seeing people achieve their fitness goals really inspires me and I hope to maybe one day inspire someone even a little to take that step towards being fit.


How do you feel your flexibility helps you both in and out of the gym?

I do hot yoga, Pilates & Bikram yoga which have all helped me to develop a great amount of flexibility, the controlled elongation of various muscles help with creating the right resting posture throughout the day. By working on flexibility in those yoga & Pilates classes the synovial fluid in laymen terms that’s the fluid that has lubricating properties and flows the nutrients to your joints meaning joint pain is reduced & there is less chance of injury when doing daily activities.

What workout routine has worked best for you?

A combination of High Intensity & strength training.

If you had to pick only 3 exercises what would they be and why?

Plank- You can do this form of exercise anywhere without needing anything. It works the major muscle groups at once and strengthens the chest, back, abs, arms legs & glutes.

Push ups- Because I absolutely hate them: I tend to do the exercises I hate the most to the point I start liking them. Again you don’t need any sort of equipment for the exercise just gravity if you’re not on earth. It’s a form of upper body conditioning exercise and great to tone the arms while strengthening your core.

Squats –I do squats on the smith machine with added resistance depending on any injuries. I do a combination of high reps & low resistance or 10-12 reps of the heaviest I can do to get my heart rate up and get a good sweat. Squats help to strengthen my lower body while engaging muscles like quads & glutes.

What is your diet like?

I’m not a coffee or tea drinker so I love starting my day with oats and a piece of fruit (berries or a banana) I only eat chicken & fish when it comes to meat & seafood so that limits a lot of my lunch and dinner options with some vegies. I’m always working towards a low- carb diet so I avoid pastas, white rice, breads & cereals as much as possible. But off course there are cheat days. I try to get in 3 litres or around 2.6 litres of water a day to flush out toxins and stay hydrated throughout the day.

What’s the one food you couldn’t live without, and how do you handle food cravings?

Chocolate! I need to treat myself to some chocolate every now and then to release some endorphins. I substitute food cravings with a healthier option or a low calorie option. How I handle such cravings is by understanding the science of what’s really happening inside my body. To avoid extreme highs & lows in blood sugar levels I eat smaller and frequent meals throughout the day to avoid urges of eating unhealthy sweet snacks.

 What’s something not many people know about you?

I go to the gym every single day, I don’t believe in rest days. Working out for me is just as important as doing any other task in my life, like breathing, eating, waking up, brushing your teeth. That doesn’t mean I kill myself 7 days every week. I listen to my body and control the intensity of the workouts depending on what feels right. Off course I’m not impractical on days when I maybe sick I don’t go or do some light yoga or a brisk walk. Otherwise I’m at the gym every single day. If I have to cancel things in a day I do it, I work around my schedule to fit in that workout. I’m not the most fit person or athletic person you may come across, but I have found my passion and I’m committed towards it.


Favorite Quote:

 “Take care of your body, it’s the only place you have to live” Jim Rohn


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