From chemistry professor to fitness coach, Ruchi Bhardwaj Barah is on a mission to transform lives—empowering women to prioritize health and balance their many roles. This personalised fitness and nutrition consultant speaks to ThumbprintNE about the rigours of women's health -- physical, mental and emotional
1. Do you think women as primary caregivers in our society?
Women are the primary caregivers in every community across the world. Societal expectations have conditioned us to believe that it is solely our responsibility to care for everyone in the family. This burden often weighs so heavily on women that they begin to neglect their own basic needs and health. A woman’s health is important for her own well-being—as a basic right—not merely because she is expected to look after others or bear children. Caring for others should come later; her health must come first.
2. Do you see wellness as a holistic concept?
Wellness is holistic—encompassing physical, mental, and spiritual health. These domains are interconnected and do not function in isolation. One impacts the others significantly.
3. Please tell us about your journey as a Nutrition and Fitness Coach.
Like many women, I began my health journey in an effort to lose extra weight. I had always struggled with weight issues and tried various fad diets. Initially, my focus was only on eating less. However, with time, increasing awareness, and the growing emphasis on exercise, I started working out at home. I enjoyed the workouts, though I had no professional guidance. During the COVID-19 pandemic, I got into bodyweight workouts, specifically calisthenics, which truly kept me going. It felt like I had discovered a new version of myself. I found myself working out not just once, but twice a day. Through consistent workouts and portion control, I successfully lost the extra weight.
However, I wanted to go further—build a better physique and increase lean muscle mass. That’s when I discovered Fittr, an online platform, and enrolled with a coach to guide my transformation. This experience helped me understand the science of quantified nutrition and the mistakes I had been making in my weight-loss journey. I went on to complete a Diploma in Nutrition & Fitness from the Institute of Nutrition & Fitness Sciences (INFS) and became a certified Nutrition & Fitness Coach with Fittr the same year, with the goal of educating others—especially women—about health and fitness.
4. What are the major lifestyle disorders that affect women’s health?
In today’s era, where many of us battle lifestyle disorders due to sedentary routines, most illnesses can be prevented through balanced nutrition and an active lifestyle. A major concern is inadequate protein intake among women. Women should aim to incorporate strength training for at least 30 minutes, 3 to 5 days a week. While household chores contribute to NEAT (non-exercise activity thermogenesis), they are not a replacement for structured workouts.
As we enter our 30s, muscle mass and bone density begin to decline. The only way to slow this process is through sufficient protein intake and regular strength training. Additionally, women should prioritize regular medical check-ups, scans, and preventive screenings such as mammograms and Pap smears, along with necessary vaccinations. Equally important are good sleep, mindfulness practices, and self-prioritization to maintain emotional and mental well-being.
5. Who is a Healthy Woman?
A healthy woman is not only free from physical ailments but also experiences emotional, mental, and spiritual well-being. When a woman is healthy in all aspects, she is happy, confident, and content—and does not seek external validation.
6. What kind of challenges did you face in your endeavour?
I faced two major challenges. First, coming from an academic background, my family initially questioned why I was dedicating so much time to fitness. Second, reaching out to educate other women—especially middle-aged women—required building a presence on social media. This wasn’t easy for me at first, as I feared judgment and public opinion. Being the wife of a civil servant added another layer of complexity due to public scrutiny. But with my husband’s support, I found my path and built my identity as Coach Ruchi Bhardwaj Barah.
7. What do you think are the major health issues among women?
Some of the major health issues faced by women include:
a) Breast, cervical, and ovarian cancers
b) Reproductive health issues such as PCOS, PCOD, and endometriosis
c) Cardiovascular diseases—risk increases with age, obesity, and menopause
d) Osteoporosis
e) Anxiety and depression
f) Lifestyle disorders such as diabetes, hypertension, and hypothyroidism
8. What are you future plans?
My mission is to continue educating people about health and fitness. I am currently pursuing a Ph.D. in psychology to explore how physical fitness positively impacts the mental well-being of women. My goal is to make a purposeful contribution to the holistic development of women.
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