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Meet Aswathy Prahalathan !

Online coaching and transformation specialist

Miss Kerala Physique 2023 | ⁠Miss Ernakulam Physique 2024

Fitness

Diet

Excercise

Fitness

Diet

Excercise

Fitness

Diet

Excercise

Fitness

Diet

Excercise

Aswathy Prahalathan

Hey there! Meet Aswathy Prahalathan the amazing 24-year-old behind Lift With Ash. Aswathy’s journey into fitness started in a deeply personal place—she faced body shaming throughout her school and college years because of her slim figure. Tired of the comments and determined to take control of her life, she dove into the world of fitness. And guess what? It changed her life in the best way possible.

🎯 Proven approach!

Embark on a Life-Changing Journey The 90-Day Lifestyle Transformation Program Are you ready to transform your life and unlock your full potential? Look no further than our 90-Day Lifestyle Transformation Program. This comprehensive program is designed to help individuals at any fitness level kickstart their journey towards a healthier, happier lifestyle. Backed by science and supported by experienced coaches, our program offers a holistic approach to fitness, focusing on exercise, nutrition, mindset, and accountability.

Join My 90-Day Lifestyle Transformation Program

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My Programs

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Lean body blueprint

Whether you're looking to shed those last few pounds, break through a fitness plateau, or completely transform your physique, the Lean Body Blueprint provides the structure, support, and expertise you need to succeed.

Metabolic mastery

Build Lean Muscle and Enhance Strength.Our muscle-building program is perfect for those looking to gain strength and lean muscle mass. Benefit from personalized strength training and expert guidance to maximize your gains.

Strong post 30

Tailored Strength Training for Women Over 30.Specifically designed for women over 30, this program addresses the unique fitness needs and challenges faced by women in this age group. Enjoy tailored strength training sessions and a supportive approach.

Sculpt an hourglass figure

Sculpt an Hourglass Figure. If you're looking to achieve an hourglass figure, this program provides specialized workouts and nutrition advice to help you sculpt your body and enhance your curves.

Post natal transition

Post-Natal Transition.Our Post-Natal Transition program supports new mothers in regaining their strength and fitness post-pregnancy. Enjoy safe, effective exercises and nutritional guidance designed for post-natal recovery.

Contact Now Join Now
Online Posing Coaching Program for Women’s Physique Competitions
Coaching Offers 1. Standard Posing: Perfect the fundamental poses required in your competition category. Learn the basics that form the foundation of your stage presentation, ensuring your physique is shown at its best from every angle.
2. Women’s Physique/Bikini Posing: Specialized posing sessions tailored to the specific requirements of Women’s Physique or Bikini categories. We’ll focus on category-specific poses that highlight your strengths and meet the judging criteria.
3. Individual Posing: Personalized coaching sessions designed to create a unique posing routine that showcases your personality and individuality. Whether you want to emphasize elegance, power, or a mix of both, we'll develop a routine that reflects who you are as an athlete.
4. Line-Up Posing with Power Poses: Learn how to stand out in the lineup with powerful poses that demand attention. We'll work on positioning, transitions, and maintaining a strong presence throughout the lineup.
5. Stage Walk: Master your stage walk to make a confident and memorable entrance. We’ll cover everything from your initial steps on stage to your final pose, ensuring that your walk complements your overall presentation.


Why Choose Our Coaching Program?

By enrolling in this program, you're not just learning to pose—you're learning to command the stage with the confidence and poise of a champion. Whether you're preparing for your first competition or looking to refine your skills, this program offers a comprehensive approach that covers every aspect of your stage presentation. Join us, and let’s take your stage presence to the next level. Together, we’ll ensure that when you step on stage, you do so with the confidence and elegance that sets you apart from the competition.

Course guidelines


  • 5 live 1:1 sessions of 30 minutes each
  • 10 video feedbacks
  • PDFs and video references
  • Grooming & mentorship until competition
  • Get one step closer to your dream title!!!!
Fee structure :
₹ 20,000/- ₹ 10,000/-

Limited time offer

Master the Art of Posing and Stage Presence

In the world of women’s bodybuilding, especially within the Women’s Physique and Bikini categories, your on-stage presentation is just as crucial as your physique. Perfecting your poses and stage presence can make the difference between placing in the top ranks or being overlooked. Our comprehensive online posing coaching program is designed to help you shine under the spotlight, showcasing your hard-earned physique in the best possible way.

The Importance of Posing in Bodybuilding Competitions

Posing is more than just striking a pose—it's about presenting your physique in a way that highlights your strengths and minimizes any weaknesses. The right poses can accentuate your symmetry, muscle definition, and overall stage presence, giving the judges a clear view of your dedication and hard work. Proper posing enhances the impact of your physique, ensuring that every muscle group is shown off to its best advantage.

Why Having a Mentor is Crucial

When it comes to preparing for the stage, having a seasoned mentor is invaluable. A mentor with experience and success in the industry can guide you in refining your poses, ensuring that they are tailored to your specific body type and competition category. My program provides you with direct access to a coach who holds four championship titles, bringing an unparalleled depth of knowledge and insight to your training. With this guidance, you'll learn how to control your movements, express confidence, and exude the grace and power that will captivate the judges.

Enhance Your Stage Presence with a Champion Groomer

Stage presence is not just about poses; it's about the entire package. As a four-time champion, I understand what it takes to stand out on stage. My grooming expertise will help you develop the poise, charisma, and confidence needed to own the stage. From the moment you step into the spotlight to your final pose, we'll work together to ensure that your presence leaves a lasting impression on both judges and the audience.

success stories

I Deliver You Results

Why you cant stay consistent in your fitness journey

  • Lack of Time : Balancing work, family, and personal commitments leaves little time for regular workouts.
  • Work Stress: High work-related stress leads to fatigue and decreased motivation to exercise.
  • ⁠Family Responsibilities: Household chores and childcare often take priority over personal fitness goals.
  • Health Issues: Chronic illnesses or injuries can interrupt your exercise routine.
  • Unrealistic Goals: Setting unattainable goals leads to frustration and burnout.
  • Lack of Support: Without encouragement from others, it’s easy to lose motivation.
  • Financial Constraints: The cost of gym memberships or personal trainers can be prohibitive.
  • Mental Health Struggles: Conditions like depression and anxiety can sap your energy and motivation.
  • Travel and Commuting: Frequent travel or long commutes disrupt your routine.
  • Plateaus and Lack of Progress: Hitting a plateau can be discouraging, making it hard to stay committed.

90-Day Lifestyle Transformation Program

You are here Now!

01

Join the prestigious LWA community and seamlessly integrate this transformative 12-week program into your daily routine. Through an initial onboarding consultation call, we meticulously design a personalized fitness regimen tailored to your unique goals and needs. Experience the benefits of timely progress monitoring and receive a bespoke nutrition chart to ignite your fitness journey with precision and purpose.

Analysis Phase

02

Following the initial 4-week analysis, the build phase propels us towards our second checkpoint, where a robust foundation is established to fortify the progress made thus far. This pivotal phase focuses on solidifying gains and fostering sustainability by integrating tailored goals that further amplify your journey towards optimal health and wellness. With a commitment to customization, we ensure that your fitness endeavors are not only effective but also personally fulfilling and enduring.

Build Phase

03

With 4 weeks of dedicated effort, an in-depth analysis of your body has been meticulously conducted to meticulously craft a customized plan that optimizes your physical potential and achieves the best possible outcome. Our comprehensive approach ensures a tailored strategy to enhance your overall well-being and performance.

Sustaining Phase

04

Enter the Sustaining Phase: Transform into a healthier, happier version of yourself in just 12 weeks. Witness the power of habit formation and lifestyle transformation as we guide you towards achieving a normal BMI and becoming a more confident, body-positive individual. Embrace a newfound love for your body while learning to fuel it with precision and care. With each step, you edge closer to realizing your fitness aspirations and embodying the best version of yourself.

Free Consultation Available

Contact Now
Onboarding
Join the exclusive LWA community to seamlessly integrate our 12-week program into your routine. After an initial consultation, we'll design a personalized fitness plan tailored to your goals. Track progress and receive a custom nutrition chart to jumpstart your fitness journey with precision.
Phase 2
After the initial 4-week analysis, the build phase leads us to our second checkpoint, strengthening the progress achieved. This phase focuses on solidifying gains and sustainability by incorporating tailored goals to enhance your path to optimal health and wellness. With a focus on customization, we guarantee that your fitness efforts are effective, personally gratifying, and long-lasting.
Program assessment
Enter the Sustaining Phase: Transform into a healthier, happier you in 12 weeks. Experience the strength of forming habits and changing your lifestyle as we help you achieve a healthy BMI and boost your body confidence. Learn to love and care for your body while moving closer to your fitness goals and becoming the best version of yourself. Onboarding
Program overview :
  • Onboarding consultation
  • Customised workout program
  • ⁠3 phases of the program (4 weeks each)
  • ⁠Daily check ins, weekly feedback forms, monthly review calls, picture & measurement analysis and app access
  • 24/7 trainer support
  • ⁠ ⁠Personalized nutrition chart by certified nutritionist

Offered Packages

Silver
Monthly subscription Plan
  • 4 week Fitness Plan
  • Basic Nutritional Guidance
  • Monthly Check-In upon renewal
Get Started
Gold
3 Months Transformation Plan
  • Access to LWA training App
  • Customized Fitness Plan with Bi-Weekly revisions
  • Comprehensive Nutritional Guidance
  • Comprehensive Nutritional Guidance
  • Personalized nutrition chart
  • Mindset shift support
  • Daily accountability Check-Ins
  • Direct messaging with trainer
  • Access to my workout video library
  • Weekly feedback review
  • Monthly assessment
  • Comprehensive performance tracking
Get Started
Platinum
6 Month Transformation Plan
  • Access to LWA training App
  • Advanced Fitness routine with Bi-Weekly revisions
  • Advanced Nutritional Coaching
  • Personalized nutrition chart
  • Mindset Mastery sessions
  • Daily accountability check ins
  • Direct messaging with trainer
  • Direct messaging with trainer
  • Community access
  • Access to my workout video library
  • Weekly Coaching Calls & review
  • Monthly assessment
  • Supplement guidance
  • Advance performance tracking
  • Priority access to new app feature
Get Started

INSIDE MY APP

24*7 Support

  • Unlike other fitness programs in the market where clients are usually communicating with app bots and get little to no personal attention
  • Personal advice
  • 24/7 open app chat, and if you are slacking I call and help you get back on track

Progress Tracking

  • Whether you are looking to lose weight, gain energy, or simply eat better, our app provides the best tracking tools so we can together keep track of your progress holistically
  • Regular check-ins of your fitness journey, allowing you & me to assess not only physical changes but also mental and emotional aspects
  • Graphical representations of your data enable us to visually identify trends and patterns in your workout & diet

Workout Plan

  • Customise your fitness journey with my proven muscle-building & fat loss plans.
  • From warm-ups to cooldowns, everything is thoughtfully crafted by me to suit your lifestyle, preferences, and fitness levels.
  • Each session is designed to empower you, building confidence and fostering a positive relationship with your body.

Exercises Tracker

  • Easily maintain a consistent workout log to monitor your performance, identify patterns, so I can make informed adjustments to your fitness routine.
  • Track your individual progress by recording sets, reps, and weights to tailor your workouts to your improving fitness levels.
  • I will get notified whenever you track with the exact sets, reps & weights which will help us together hit your personal best

Fitness Tools

  • Easily track your daily caloric intake and macro breakdown using my intuitive app, ensuring you stay on target for your nutritional goals
  • Easily track your daily caloric intake and macro breakdown using my intuitive app, ensuring you stay on target for your nutritional goals
  • Whether it’s indian dishes, international foods or branded restaurant meals you can track everything with just a single click on my app

Diet plan

  • Nutrition is a MUST if you are looking to step into the best version of yourself. Inside my app, I make things simple.
  • Variety of recipes tailored to your specific nutritional needs, helping you maintain a balanced and customised approach to your diet for long-term success.

Client Testimonials

Keep pushing forward. We've got your back.

I’m thrilled with my first fitness class experience. I lost 1 kg in just one week, which was a pleasant surprise. Looking forward to more coaching sessions to achieve my goal

Liya

I loved the strength training session. It helped me gain lean muscle and I started seeing changes in my body. The varied workouts and daily monitoring make it unique. I've gained a lot of confidence. You're an amazing coach—keep rocking!

Barath

Thank you, Aswati, for your help with my fitness training. Your guidance on form and targeted muscles has been invaluable. The flexible program fits my busy schedule, and I appreciate how you tailored my diet and workouts to my goals. Your balance of challenge and support has made training enjoyable and a part of my daily routine. Thank you!

Aparna

My varying sleep patterns due to work made it hard to stick to workout plans and diets. You helped tailor a plan that fits my changing schedule, understanding my goals perfectly. The program has given me focus and direction in physical wellness, and your daily motivation has been very effective

Hemang

Regular check-ins and adjusting workout splits and diet have been the most beneficial aspects of my sessions with Aswati. Consistent adherence has led to real changes in my strength and physique. I call it "gym-school"—a systematic learn-apply-experiment approach with constant motivation and support, which I prefer over the typical trainer-client relationship. Thank you for your motivation and sincerity. I have nothing negative to say

Srividya

I have a knee condition called Chondromalacia patella, which causes knee pain during various exercises. Aswati carefully selected knee-safe leg workouts that also align with my goal of building leg muscle. This was quite challenging, but she ensured the workouts were effective and safe

Divya

A big plus about training with Aswati is her clear, easily understandable explanations, which are great for beginners. She's incredibly motivating, always encouraging you to push through those last few reps while prioritizing your health and safety

Sidharth

FAQ

Will I get immediate access to the app/program?

Following the completion of the onboarding process, you will promptly receive access to the comprehensive app and workout program files. This typically occurs within approximately one week from the initial onboarding stage. These resources are meticulously designed to provide you with a structured and effective approach to achieving your fitness goals. Should you have any questions or require assistance during this process, our dedicated support team is readily available to provide guidance and support.

Do you provide any guarantee?

I provide a guarantee to my clients. If you diligently follow all the daily guidelines outlined in the program for 90 days but do not see visible results, I will continue to support you until you achieve your desired outcomes. My app includes a comprehensive tracking system to monitor your progress, ensuring both of us are accountable for your success.

Who will monitor my progress?

Upon signing up, you'll gain access to direct 1-on-1 chat support with the trainer, with my typical response time being within a few hours. Every week, you'll complete progress check-ins by updating measurements, photos, weight, etc., allowing the trainer to monitor your progress and adjust your plan accordingly to ensure consistent results. In certain instances, the trainer may even call you if I notice any slack in your efforts.

I am a complete beginner, can you still help me?

I value your current fitness level, aiming to prevent beginners from feeling overwhelmed or demotivated, while advanced trainees will discover the potential for significant progress under my guidance.

Will I get results if I am vegetarian?

Yes, absolutely, I’ll create your meal plan and make sure to get all the meals you need to get the best results.

Will the diet be budget friendly and will foods be easily available?

Yes, the diet will include budget friendly foods that are easily available in your area

What equipment do I need for workout plans?

If you opt for a gym-based workout then you can let me know the available equipment in your gym and we can customise your routines. If you opt for an at-home workout then it would be great if you have a pair of dumbbells for best results. In any case, I can assign you body-weight plans too so it all depends on your preference and I can customise it to your needs.

Do you provide PDFs?

No, we do not provide static content such as PDFs because your body keeps changing which means the workouts and meals plan need to be continually updated.The reason we created an app is so that we can constantly update the workouts and meal plans based on your body to ensure you keep getting results.

Latest Blogs

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The Impact of Sleep on Fat Loss: Why Rest Matters
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Home Workout Routines for Busy Schedules
September 1, 2024
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Get In Touch

Let's Make Ourself Awesome!

If you would like to work with us or just want to get in touch, we’d love to hear from you!

+91 77363 59396