Start your fitness journey
Meet Aswathy Prahalathan !

Online coaching and transformation specialist

Miss Kerala Physique 2023 | ⁠Miss Ernakulam Physique 2024













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

sucess stories

I Deliver You Results

What We Provide ?

Achieve Fat Loss and Maintain a Healthy Weight
Join our program designed to help you shed excess weight and maintain a healthy lifestyle. This plan includes customized nutrition advice and effective workout routines to keep you on track.
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.
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
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
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.

Free E-book Mini guide to 90 days lifestyle transformation program

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

Free Consultation Available

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

Monthly subscription Plan
  • 4 week Fitness Plan
  • Basic Nutritional Guidance
  • Monthly Check-In upon renewal
Get Started
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
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


Keep pushing forward. We've got your back.

Things go wrong We’ve understand. So we have people

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


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!


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!


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


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


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


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



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.

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!