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About
Prateek Kumar
Prateek Sudhir Kumar is a Mumbai-based fitness expert for his simple yet effective nutrition strategies and exercise routines. With certifications from NASM, Precision Nutrition, and Stanford, he serves a diverse clientele, including many Indian Movie & Tv Show celebrities. Prateek’s holistic and inclusive approach to fitness focuses on making health and wellness accessible and sustainable for individuals, particularly those in their 30s and above. Leveraging technology through the fitcru App, he aims to empower people globally to achieve balanced well-being through personalized and stress-free fitness plans.
11253+ clients coached
Join the ranks of my successful clients who have transformed their lives
Inspiring Success Stories
Just hear what people have to say about us
Strengths
- Expertise in Nutrition and Exercise: Prateek combines knowledge from reputable institutions to develop effective fitness and nutrition strategies.
- Celebrity Clientele: Working with well-known Indian celebrities demonstrates a high level of trust and effectiveness in his methods.
- Holistic Approach: Prateek emphasizes a balance between mental, physical, and spiritual well-being, indicating a comprehensive approach to fitness and health.
- Inclusive and Non-Extremist Strategies: He promotes empathetic yet motivating, stress-free, evidence-based diets and effortless training modalities that are easy to integrate into daily life.
- Focus on Specific Demographic: His main focus is on helping men and women in their 30s and above achieve a toned body without stringent workouts or rigid diets.
- Use of Technology: The ffitcru app facilitates easy access to personalized fitness plans, demonstrating his ability to leverage technology for better client engagement and results.
Skills
- Creating effective routines
- Nutrition & Mindset coaching
- Prompt & effective communication
- Program development
- Holistic wellness mindset
- Compassion & Empathy
Certifications
- Certified Personal Trainer (CPT) from the National Academy of Sports Medicine (NASM).
- Level 1 Coach in Precision Nutrition (PN L1).
- Nutrition Science Education from Stanford Online.
Explore Programs
How It Works
KICK START
1 month
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Ideal for those looking to get started and improve their health.
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(people who want to try a new approach and get unstuck)
TRANSFORM
3 month
Savings: 16%
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Ideal for those looking for a complete transformation
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(people who are looking for long term weight management, toning, PCOS, Thyroid Care, Gut health)
MAINTAIN
6 month
Savings: 22%
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Ideal for those seeking sustainability and permanent lifestyle improvement
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(people with comorbid isssues like diabetes & cholestrol & fatty liver or uric acid etc.)
Choose Your Plan
Hear Success Stories Straight- Client Testimonial
Ready to Transform Your Fitness Journey?
Book a call with a FitCru coach today and take the first step towards achieving your fitness goals. Our expert coaches are here to provide personalized guidance, support, and motivation tailored to your unique needs. Don't wait any longer to become the best version of yourself!
Yo! your body is like a big, busy car engine. When you eat something heavy, like a big burger or a lot of cake, your body takes in extra fuel, which can be made up of things like salt, sugar, and extra carbs (that’s short for carbohydrates, like the kind you get from bread or pasta).
This extra fuel can make your body hold onto more water. So, when you step on the weighing scale the next morning, it might look like you gained weight, but it’s not because you got fatter overnight; it’s mostly because of that extra water your body is holding onto.
Now, there are a few reasons this happens:
1. Extra Sodium/ or salt) from foods makes your body keep more water.
2. Carbs turn into energy, but when you eat too many, your body stores them as something called glycogen, which holds water.
3. Your body could be inflamed or a bit puffy from foods it’s not used to.
4. You might have eaten more food than usual, which just means there’s more food inside your body.
Chill, don’t worry! The weight on the scale doesn’t mean you gained fat; it’s just your body dealing with that extra fuel.
To help your body get back to its normal weight, you can balance things out by drinking lots of water, eating more vegetables and fruits, and getting enough fiber and protein.
This helps you feel full, gives your muscles the food they need, and stops you from feeling hungry. You don’t need to starve yourself; instead, you focus on eating foods that help your body get stronger and build muscles.
Building muscle is like making your engine stronger, which helps it burn energy (or fuel) faster. So, the more muscle you have, the quicker your metabolism (how your body uses energy) gets.
This means that eating the right kinds of foods helps you get healthier and stronger over time, and you don’t have to worry too much about one extra dessert or meal!
Sign up with @myfitcru to learn hot yoga lose weight and stay fit for life in a sustainable way. !
Yo! your body is like a big, busy car engine. When you eat something heavy, like a big burger or a lot of cake, your body takes in extra fuel, which can be made up of things like salt, sugar, and extra carbs (that’s short for carbohydrates, like the kind you get from bread or pasta).
This extra fuel can make your body hold onto more water. So, when you step on the weighing scale the next morning, it might look like you gained weight, but it’s not because you got fatter overnight; it’s mostly because of that extra water your body is holding onto.
Now, there are a few reasons this happens:
1. Extra Sodium/ or salt) from foods makes your body keep more water.
2. Carbs turn into energy, but when you eat too many, your body stores them as something called glycogen, which holds water.
3. Your body could be inflamed or a bit puffy from foods it’s not used to.
4. You might have eaten more food than usual, which just means there’s more food inside your body.
Chill, don’t worry! The weight on the scale doesn’t mean you gained fat; it’s just your body dealing with that extra fuel.
To help your body get back to its normal weight, you can balance things out by drinking lots of water, eating more vegetables and fruits, and getting enough fiber and protein.
This helps you feel full, gives your muscles the food they need, and stops you from feeling hungry. You don’t need to starve yourself; instead, you focus on eating foods that help your body get stronger and build muscles.
Building muscle is like making your engine stronger, which helps it burn energy (or fuel) faster. So, the more muscle you have, the quicker your metabolism (how your body uses energy) gets.
This means that eating the right kinds of foods helps you get healthier and stronger over time, and you don’t have to worry too much about one extra dessert or meal!
Sign up with @myfitcru to learn hot yoga lose weight and stay fit for life in a sustainable way. !
We’re all built differently—
We have a different genetic code, different lifestyle, different professions and different goals, so why do so many fitness plans treat us like we’re all the same?
At fitcru, we create programs as unique as you are. Ready to find what really works for YOU!
Visit fitcru.com and get started today.
We’re all built differently—
We have a different genetic code, different lifestyle, different professions and different goals, so why do so many fitness plans treat us like we’re all the same?
At fitcru, we create programs as unique as you are. Ready to find what really works for YOU!
Visit fitcru.com and get started today.
My mom follows me on Instagram ! And I’m admitting it here maa you were right !
Those punishments from childhood—like being sent to bed early, forced to finish that plate of veggies , less tv (swat kats and small wonder) , or forbidden from eating a third cookie?
Turns out, our parents were secretly grooming us for a lifetime of health and wellness! Who knew that our midnight curfews would turn into adult goals of getting 8 hours of sleep, or that getting dragged outside to “play” would become a love for daily exercise?
Maybe it’s time we start rebranding chores as cardio and quiet time as mindful meditation.
So, what’s the plan? Start these “punishments” early on! Next time you’re faced with the choice, go to bed early, grab a veggie snack, and put down your phone.
But first, think back: did you have any “punishment” from your childhood that has now sneakily transformed into your grown-up health goal?
My mom follows me on Instagram ! And I’m admitting it here maa you were right !
Those punishments from childhood—like being sent to bed early, forced to finish that plate of veggies , less tv (swat kats and small wonder) , or forbidden from eating a third cookie?
Turns out, our parents were secretly grooming us for a lifetime of health and wellness! Who knew that our midnight curfews would turn into adult goals of getting 8 hours of sleep, or that getting dragged outside to “play” would become a love for daily exercise?
Maybe it’s time we start rebranding chores as cardio and quiet time as mindful meditation.
So, what’s the plan? Start these “punishments” early on! Next time you’re faced with the choice, go to bed early, grab a veggie snack, and put down your phone.
But first, think back: did you have any “punishment” from your childhood that has now sneakily transformed into your grown-up health goal?
Benefits of Choosing Tequila Over Beer
Tequila, especially when made from 100% blue agave, offers some unique nutritional and digestive benefits compared to beer. Tequila contains zero carbs and is low in calories, making it an excellent option for those looking to reduce their carb intake or maintain a balanced diet. Unlike beer, tequila does not cause bloating or water retention, which makes it a more comfortable choice for social occasions.
Tequila also has potential digestive benefits. The natural agave sugars, called agavins, have a low glycemic index and act as prebiotics, supporting healthy gut bacteria. Unlike the malt sugars found in beer, agavins may help regulate blood sugar levels more effectively and promote better digestion. For those looking to enjoy a drink with fewer digestive concerns, tequila can be a smarter, healthier choice.
Here is a quick calorie breakdown of some popular alcoholic beverages:
1.5 oz ~ 45ml
Tequila (1.5 oz): ~98 calories
Vodka (1.5 oz) ~97 calories
Whiskey (1.5 oz):~ 105 calories
Beer (12 oz): ~150–200 calories (depending on the type)
Wine (5 oz): ~120–130 calories (depending on the type)
Choosing tequila or other spirits neat or with a calorie-free mixer can help you enjoy your drinks while staying mindful of your nutritional goals.
(Note all alcoholic beverages have a net-net negative impact on your health)
Benefits of Choosing Tequila Over Beer
Tequila, especially when made from 100% blue agave, offers some unique nutritional and digestive benefits compared to beer. Tequila contains zero carbs and is low in calories, making it an excellent option for those looking to reduce their carb intake or maintain a balanced diet. Unlike beer, tequila does not cause bloating or water retention, which makes it a more comfortable choice for social occasions.
Tequila also has potential digestive benefits. The natural agave sugars, called agavins, have a low glycemic index and act as prebiotics, supporting healthy gut bacteria. Unlike the malt sugars found in beer, agavins may help regulate blood sugar levels more effectively and promote better digestion. For those looking to enjoy a drink with fewer digestive concerns, tequila can be a smarter, healthier choice.
Here is a quick calorie breakdown of some popular alcoholic beverages:
1.5 oz ~ 45ml
Tequila (1.5 oz): ~98 calories
Vodka (1.5 oz) ~97 calories
Whiskey (1.5 oz):~ 105 calories
Beer (12 oz): ~150–200 calories (depending on the type)
Wine (5 oz): ~120–130 calories (depending on the type)
Choosing tequila or other spirits neat or with a calorie-free mixer can help you enjoy your drinks while staying mindful of your nutritional goals.
(Note all alcoholic beverages have a net-net negative impact on your health)
“I can do anything” now that’s music to my ears
At fitcru, we believe in the power of small, consistent changes to transform your health and well-being.
Our approach focuses not just on building physical strength, but on nurturing confidence, focus, and determination.
Every day, our clients take steps towards better health, guided by our dedicated coaches who provide support, motivation, and accountability.
We know that lasting success doesn’t come from drastic measures, but from gradual, sustainable improvements.
With fitcru, you’re not just working towards your goals—you’re building a healthier, more confident version of yourself, one day at a time.
Sign up with us - link in bio or DM “unstuck”
“I can do anything” now that’s music to my ears
At fitcru, we believe in the power of small, consistent changes to transform your health and well-being.
Our approach focuses not just on building physical strength, but on nurturing confidence, focus, and determination.
Every day, our clients take steps towards better health, guided by our dedicated coaches who provide support, motivation, and accountability.
We know that lasting success doesn’t come from drastic measures, but from gradual, sustainable improvements.
With fitcru, you’re not just working towards your goals—you’re building a healthier, more confident version of yourself, one day at a time.
Sign up with us - link in bio or DM “unstuck”
Fat often gets a bad reputation, but it’s important to understand that not all fats are created equal, and fat itself doesn’t make you fat. In fact, healthy fats are essential for your body’s proper functioning, particularly for maintaining good hormonal health and absorbing vital nutrients like vitamins A, D, E, and K. These fat-soluble vitamins rely on dietary fat to be absorbed and utilized effectively by the body. The fats you should avoid are trans fats, often found in processed and fried foods, and excessive amounts of saturated fats, which can increase the risk of heart disease when consumed in large quantities. On the other hand, healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish like salmon, support hormone production, brain function, and overall cellular health.
If your diet is too low in fat, your body may signal distress in various ways. You might experience increased hunger and cravings, as fats play a key role in satiety, helping you feel full and satisfied after meals. Low-fat intake can also lead to dry skin, joint pain, and even hormonal imbalances, which could affect everything from mood to menstrual cycles in women. Additionally, insufficient fat can impair the absorption of fat-soluble vitamins, leading to deficiencies that might manifest as issues with vision, bone health, immune function, and more. Fat is not the enemy—in fact, it’s a crucial ally in your quest for overall health and well-being.
Fat often gets a bad reputation, but it’s important to understand that not all fats are created equal, and fat itself doesn’t make you fat. In fact, healthy fats are essential for your body’s proper functioning, particularly for maintaining good hormonal health and absorbing vital nutrients like vitamins A, D, E, and K. These fat-soluble vitamins rely on dietary fat to be absorbed and utilized effectively by the body. The fats you should avoid are trans fats, often found in processed and fried foods, and excessive amounts of saturated fats, which can increase the risk of heart disease when consumed in large quantities. On the other hand, healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish like salmon, support hormone production, brain function, and overall cellular health.
If your diet is too low in fat, your body may signal distress in various ways. You might experience increased hunger and cravings, as fats play a key role in satiety, helping you feel full and satisfied after meals. Low-fat intake can also lead to dry skin, joint pain, and even hormonal imbalances, which could affect everything from mood to menstrual cycles in women. Additionally, insufficient fat can impair the absorption of fat-soluble vitamins, leading to deficiencies that might manifest as issues with vision, bone health, immune function, and more. Fat is not the enemy—in fact, it’s a crucial ally in your quest for overall health and well-being.
