Discover Your Ultimate Self

Welcome to Coached By Nayan,

where your journey to optimal health and performance begins. Explore our services and start transforming your lifestyle today.

About me

I specialize in exercise and nutrition coaching and consulting, with a strong passion for helping individuals become the best versions of themselves through fitness and lifestyle enhancements that last a lifetime.

I am dedicated to helping you achieve peak health and confidence through personalized coaching. With a focus on science-backed methods and practical experience, my services are tailored to your individual needs, ensuring a holistic approach to wellness.

At Coached by Nayan, we believe that true health and wellness go beyond physical appearance; it's about feeling strong, energetic, and confident in your own skin. Let us guide you on your journey to a healthier, happier you.

Coached by Nayan: My Six Step Process

Preliminary Assessment

A comprehensive, deep-dive into your present exercise, nutrition and fitness, including but not limited to your dietary practices, clinical and medical history, exercise regimen, lifestyle choices and habits to help design the ultimate plan custom tailored to your unique requirements.

Program Design and Delivery

The data collected in the assessment phase is thoroughly analyzed, and the insights are utilized to create personalized exercise and nutrition plans that are meticulously designed, yet simple, straightforward and easy to follow, are delivered to you.

Exercise Technique Regulation

1:1 monitoring and regulation of your exercise technique with continuous feedback and coaching to help you maximize your performance in the fastest, most efficient way possible with minimal risk of injury.

Nutrition Optimization

Crucial aspects of your diet such as methods of preparation, storage, processing, sources of procurement, quality of ingredients and more are continuously refined to help you not just look your absolute best, but also feel and perform just as well in every aspect of life.

Aftercare and Support

24/7 unrestricted access to communication with me over WhatsApp and scheduled phone calls to address any queries you have to ensure consistent adherence by incorporating any adjustments required based on your lifestyle.

Continuous Improvement

Daily check-ins and weekly progress updates to keep you on track, and to make modifications to your programs accordingly such that you are always moving forward and your momentum is never broken.

Hear it from our Champions

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"I started training with Nayan in May 2023, and it’s been life-changing. He provided a personalized diet plan and a full-body workout program tailored to my needs. I’ve lost 12 kilos in five months, thanks to his regular check-ins and detailed guidance. Coach Nayan’s attention to detail is incredible. He tracked my progress consistently and encouraged me to stay active, even when life got in the way. His advice on fighting cravings and promoting simple, home-cooked meals was invaluable. What I appreciated most was his accessibility. He was always just a message away, ready to offer advice or adjustments. His training helped me improve my football performance by strengthening my legs, ankles, and lower back. I can confidently say that he’s the best personal coach a friend could ask for. If you’re looking to reach your fitness goals, Coach Nayan is the one to go to. He’ll create a plan tailored to your needs, but all he asks in return is that you give 100% and stay consistent. Thank you, Coach Nayan, for helping me build both physical strength and a strong mindset."

Attuul Geriyan, a software developer

Coached by Nayan: Services

3 MONTHS

✔ Personalized Exercise and Nutrition plans

✔ Daily check-ins

✔ Training footage reviews

✔ 24/7 unlimited access to me via text/WhatsApp and scheduled phone calls

✔ Weekly progress tracking

✔ Sustainable results and lifetime value

12 MONTHS

✔ Equivalent to the price of 9 months

✔ Guaranteed comprehensive transformation

✔ Personalized Exercise and Nutrition plans

✔ Daily check-ins

✔ Training footage reviews

✔ 24/7 unlimited access to me via text/WhatsApp and scheduled phone calls

✔ Weekly progress tracking

✔ Sustainable results and lifetime value

ONE-TIME CONSULTATION CALL

✔ 60 minute 1:1 call with Nayan

✔ Bespoke consultation service to address your specific exercise, nutrition and lifestyle related queries

✔ LIVE exercise technique analysis and diet review

✔ Product and supplement selection: Guidelines and recommendations

Schedule call

✅If you work out at the gym, this is the last chest training video you will ever need. Enjoy.
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[chest workout, strength, hypertrophy, exercise tutorial, bench press]

If you’ve been working out for a while, and haven’t been seeing any significant improvements, this one’s for you 🫵
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[progressive overload, gym, strength, weight training, hypertrophy, fitness]

🔎 Look for these things when selecting a fish oil supplement:

▫️Always get a pure triglyceride form, and stay away from cheap forms like ethyl ester.
▫️Make sure capsule has a thick coating, and the box is not transparent, to prevent oxidisation from sunlight exposure.
▫️The label should explicitly mention the source(s) of the fish oil, along with the exact quantities of EPA and DHA content per serving.
▫️Always opt for unflavoured versions.

🔎 If you choose to consume algae oil instead, the above points still apply.

⚠️ Always make sure you store your fish oil in the refrigerator, otherwise it can turn rancid.

💊 Consume your omega 3 supplements with a high fat meal to ensure effective absorption.

🎯Exercise setup is a crucial factor which is, unfortunately, commonly overlooked by both beginners and experienced gym-goers alike.

⚠️Setting up exercises poorly leads to wasted energy, that could have been utilised in performing the exercise itself. While this may seem like a trivial issue, the wasted effort can build up over time and hold one back from progressing as fast as one ideally could have.

🎯Besides this, practising good exercise setup can also help prevent injuries in the weight room.

✅Simple fixes like placing your bench as close to the dumbbell rack as possible while performing exercises like dumbbell chest presses or dumbbell shoulder presses, to ensure that you don’t waste energy carrying the weights across the gym, or starting your Romanian deadlifts from the rack instead of the floor, or even something as simple as setting the pulleys on the cables at the height which best suits your structure — all these things can go a long way in making you stronger over time and keeping you injury free💪

🎯Here’s a detailed checklist for the cuff lateral raise, use it to set up and execute the exercise perfectly according to your structure and anatomy, and build some shoulders that not only look amazing, but are also truly strong and healthy from within.

Save this video for your next training session and drop any questions you have in the comments section💪
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[shoulders, middle delts, lateral raise, exercise selection, joint friendly exercises]

💪 Frequency is king 👑 when it comes to muscle growth, so train your delts as often as possible. Your delts recover fantastically, so start by training them at least 3 times per week.

🛡️ Selecting joint friendly movements is EXTREMELY important, especially when it comes to the shoulder joint, which is highly mobile in nature. This will make or break your shoulder health in the long run, and will allow you to frequently train your delts while keeping your joints nice and fresh.

🎯 Prioritise training the lateral head of the deltoid or “middle delts” more, since they do not experience as much stimulus as the front delts and even the rear delts, both of which are trained quite well in pressing movements and heavy rowing movements respectively.

DM me “Shoulders” and I’ll send you the best exercises to get some massive delts 💪
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[Shoulder training, lateral raises, shoulder exercises, delts, hypertrophy]

🎯 Select a rep range between 8 to 20 reps and perform 2-3 good quality sets to simulate muscle growth

🎯 Progressively overload on these exercises with good technique

🎯 Use straps if your grip becomes a limiting factor

Save this for your next back workout, and let me know in the comments what you’d like to see next💪
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[back workout, exercise guide, hypertrophy, strength, optimal exercise selection]

🎯Biceps training is relatively simple — but selecting joint movements which allow you to train the muscle at its different lengths can make a significant difference in the long run.

💪Select a rep range anywhere between 8 to 20 reps, and perform 2-3 good quality sets for optimal results.
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[exercise tutorial, biceps, curls, optimal exercises, hypertrophy]

🍽️ Upgrade your home cooked meals by making these simple changes

🎯 Remember, these are some basic guidelines to help you get started, and you can always build on them to further optimise your diet

📩 If you want to achieve your health and fitness goals in the most efficient way possible, drop me a DM to get coached by me
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[nutrition, meal plan, diet, home cooked meals, fat loss]

✅Protein has several important functions in our body besides muscle building, and having an adequate intake of protein everyday is crucial for optimal health and functioning of the body.

⚠️ However, you don’t need to consume absurdly large amounts of protein in an attempt to increase muscle growth. Consuming 1.6 grams of protein per kilogram of lean body mass per day is more than enough for optimal muscle growth, and the evidence is quite clear that there are no additional benefits of consuming more protein than this.

🎯Optimise your protein intake, and allocate some of those extra calories to carbohydrates instead to efficiently build muscle.

PMID: 35187864
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[protein, optimal protein intake, muscle building, fat loss, nutrition]

If you don’t have access to the gym, try this quick home workout with resistance bands:

🔹Push ups: 3 sets of AMRAP (As Many Reps As Possible)
🔹Banded squats: 3-4 sets of 15-20 reps
🔹Pull ups: 3 sets of AMRAP
🔹Banded lat pulldown: 3 sets of 15-20 reps
🔹Banded tricep push-down: 2-3 sets of 15-20 reps
🔹Banded cuff lateral raise: 3 sets of 15-20 reps
🔹Banded bicep curl: 2-3 sets of 15-20 reps

💪Feel free to adjust the sets and reps as required

💪You can use multiple bands together to increase the resistance to progressively overload
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[home workout, full body workout, resistance band workout, exercise routine]

Where do you prefer working out?

Save this for your next leg day 💪
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[leg curl, leg workout, hamstrings, exercise tutorial]

‼️Here’s why you should ditch cable flyes for seated cable chest presses:

🎯 Lift more weight while keeping your shoulders healthy:
Although both movements train your chest muscles through the same motion(adduction of the humerus), performing flyes creates far greater reaction forces at the shoulder joint as compared to presses(even when the resistance is equated) and can lead to increased wear and tear over time.

🎯 Reduced involvement of peripheral muscles: Flyes force your biceps to work a lot harder due to the moment arm created at the elbows. Bringing your elbows in and performing a press instead will let you align the cable(line of force) such that it passes through your elbows and virtually eliminate the participation of the biceps.

🎯 Greater force production: The bench offers stability and allows your chest muscles to produce force efficiently.

☑️ All these pointers also apply to dumbbell flyes and presses as well

Here’s what a day of my current full body routine looks like

◻️Flat dumbbell chest press: 2 sets of 6-15 reps
◻️Leg press: 2 sets of 10-20 reps
◻️Lat pulldown: 2 sets of 10-20 reps

🔳 Mini circuit 1: 2 sets of 10-20 reps
▫️Rear delt cable row
▫️Standing calf raise
▫️Cross-body triceps extension

🔳Mini circuit 2: 2 sets of 10-20 reps
▫️Elbow supported bicep curl
▫️Cable crunches
▫️Cable shrug

◻️Cable neck flexion

◽ On the leg press, perform 2-3 sets of 8-15 reps. You can safely explore heavier loads with this exercise, as long as it didn't cause your technique to deteriorate.

◽ On the leg extension, perform 2-3 sets in the 10-20 rep range. You can train your quads for a longer duration without running out of endurance with this exercise.

◽And most importantly, remember to train hard and chase progressive overload 💪
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[leg day, quads, leg press, leg extension, leg workouts, hypertrophy]
How often do you train legs?

✅ Use this"hack" to unlock upper back gains while keeping your shoulders healthy

🔳 Perform the repetitions in a slow and controlled manner, think about "pulling with your elbows", and keep your elbows and wrists in a straight line to limit the involvement of your biceps and maximize your back development 💪
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[t-bar row, back workout, exercise optimization, joint health, gym hacks]

◽ Save this workout, and add it to your weekly rotation

◽ Feel free to adjust the sets, reps and weight as required

◽ Try to increase the weight or the number of repetitions performed every session, while maintaining good technique

💬 Drop any questions you have in the comments, and I'll answer them for you
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[full body workout, muscle building, fat loss, workout routine, fitness]

◽Building a strong neck will not only help you look great, it will also make you harder to kill 💪

◽Throw in a couple of sets of neck flexions and neck extensions at the end of your workouts, at least twice a week and you'll start seeing results pretty quickly

✅ It is recommended to stick to a higher rep range (15 to 40 reps) and lighter weights, especially if you've never trained your neck before
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[neck training, neck exercise, injury prevention, posture, breathing]

Look for these four things when qualifying any cooking medium:

1️⃣ High smoke point

2️⃣ Low PUFA (Poly Unsaturated Fatty Acid) content

3️⃣ High antioxidant content

4️⃣ Low cholesterol and saturated fat content

Which cooking oil do you use at home?

PMID: 37432257
PMID: 29511019
PMID: 33853582
PMID: 33371562
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[Cooking oil, olive oil, coconut oil, heart health, Indian nutrition, nutrition myths]

☀️ Contrary to popular belief, sunlight is not a great source of vitamin D. The amount of vitamin D that can be synthesized by the body depends on several factors like skin tone, age, geographical location (distance from the equator) and so on.

⚠️ Vitamin D has direct effects on the expression of more than 1000 genes in your body, and it's deficiency can lead to conditions like rickets, slower wound healing, frequent illness, fatigue, depression and anxiety, among others.

💊 The most efficient way to get your vitamin D is through a supplement, which you can easily find at any pharmacy. Get your sunlight exposure and step outside anyway, just don't end up solely relying on it for your vitamin D requirement.
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[Vitamin D, sunlight, nutrition, supplementation, deficiency, fitness, health]

◽Remeber that it is completely normal to experience bouts of hunger while attempting to lose bodyfat.

◽Here are five measures you can take to make the process slightly easier.
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#indianfitness #onlinecoaching #indiannutritionist #nutritioncoach #fatloss #hungermanagement #indiannutrition

◽If you've been struggling to grow your triceps, or you're looking for a way to push your triceps hard without beating up your joints, this one's for you.

◽Select a rep range between 10-30 reps for each of these exercises.

📩 If you're someone who is looking for help with their health and fitness journey, reach out to me in the DMs
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#fitindia #indianfitness #fitnesscoach #indianfitnesscoach #triceps #optimalexercise

Full body splits allow you to train your muscles more frequently, which creates more opportunity for simulating muscle growth. Apply this method to your workouts to make the most efficient use of your time in the gym.
Feel free to adjust the sets and reps as required 💪

📩 If you're someone who's looking for help with their fitness journey, drop me a DM

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#fitindia #indianfitness #exercise #indianfitnesscoaching #fitnesscoach

If you're someone who experiences pain or discomfort while performing the leg extension, apply these corrections and cues to notice an immediate improvement ✅

📩 DM me to enroll in my program for a bespoke exercise, nutrition and lifestyle coaching experience that is custom tailored to your specific goals
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#workouttutorial #legextensions #fitnesscoach #fitindia #exercise

The shoulder joint is highly mobile by nature, and can be prone to injury if optimal exercise selection, programming, and execution are overlooked ⚠️

I've mentioned some of the best exercises which most people can safely perform while keeping their shoulders strong healthy in the long run 💪

Here are some general recommendations for the rep ranges which can be safely explored by most people for each of the exercises:

🔳 Shoulder Press (both machine and dumbbell): 8-20 reps

🔳 Cuffed Cable Lateral Raise: 10-30 reps

🔳 Rear Delt Rows: 10-30 reps

Happy lifting!

📥 Drop me a DM to enroll in my coaching program

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#indianfitness #fitindia #indiafitness #fitnesscoach #fitness #shoulderworkout #exercise #fitnessvideos #workout #jointhealth #optimalexerciseselection

Here's one of my full body workouts for you to follow:

(Feel free to adjust the sets and reps accordingly)

◽ Incline dumbbell press: 3 sets of 8-10 reps

◽ Neutral grip lat pulldown: 3 sets of 10-12 reps

◽ Cuff lateral raises: 2 sets of 15-20 reps

🔲 Elbow supported bicep curls, superset with Overhead cable tricep extensions: 2 supersets of 10-12 reps

🔲 Leg extensions, superset with Seated leg curls: 3 supersets of 10-15 reps

🔲 45° hip extensions (glute focused), superset with standing calf raises: 2 supersets of 10-15 reps

🔲 Cable crunches, superset with Cable neck extensions: 2 supersets of 15-20 reps

🔲 Dumbbell wrist curls, superset with Dumbbell wrist extensions: 2 supersets of 15-20 reps

Enjoy!

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#fitnessvideo #fitness #fitnessmotivation #workout #gym #fitnessvideos #bodybuilding #fitnessjourney #motivation #workoutvideos #gymtips #fitnessgoals #fit #fitnessaddict #workoutmotivation #workoutvideo #personaltrainer #fitnessmodel #gymlife #fitfam #workoutdone #gymmotivation #backworkout #fitnesslifestyle #workoutday #fitnesstraining #training #fitnessworkouts

Save this reel for your next training session, this little tweak will make a huge difference🚀
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#fitnessvideo #fitness #fitnessmotivation #workout #gym #fitnessvideos #bodybuilding #fitnessjourney #motivation #workoutvideos #gymtips #fitnessgoals #fit #fitnessaddict #workoutmotivation #homeworkout #workoutvideo #personaltrainer #fitnessmodel #gymlife #fitfam #workoutdone #gymmotivation #backworkout #fitnesslifestyle #workoutday #fitnesstraining #training #fitnessworkouts

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Discover Your Ultimate Self

About me

Coached by Nayan: My Six Step Process

Hear it from our Champions