Sweat, Strive, Dominate: Anand's* Fitness Evolution
- Sheetal Patil
- May 12
- 4 min read
By Sheetal Patil
When your workout routine is as random as your weekend plans, progress is hard to find. That was Anand’s reality - occasional workouts, low intensity, and a sleep schedule that needed as much help as his fitness. But with just 30-45 minutes a day and a game plan, he set out to turn things around. Fast forward a few months, and those random workouts turned into a solid routine - with real results to show for it.
On October 23, 2023, Anand, a 27-year-old product manager, set out to take charge of his fitness. At 174 cm and 83 kg, he was overweight and lacked a structured workout routine, despite exercising a few times a week at low intensity.
His goals were clear: improve daily mobility, build endurance and stamina, develop muscle strength, and stay consistently active. However, challenges such as limited sleep (4-6 hours per night), phone distractions during bedtime, and an inconsistent exercise schedule made progress difficult.
With just 30-45 minutes a day, Anand needed a plan that fit his lifestyle - incorporating jogging, cycling, and bodyweight training while sticking to his 8:30 AM - 6:00 PM intermittent fasting schedule.
The Game Plan
Anand found Netrin through a friend and joined after a workplace session. Seeing the value of personalized training, he committed to a structured plan with:
Short-Term Goals: Workout 5 days a week (20+min), keep his phone off during sleep.
Mid-Term Goals: Extend workouts to 45+ min, 5 days a week.
Long-Term Goals: Improve mobility, build endurance, and gain strength.
The Nudge Factor: Keeping Anand in Beast Mode
To keep Anand on track, Netrin provided:
Daily check-ins by his Accountibility Manager (AM) for motivation, keep his workout schedule on point and progress tracking
Flexible adjustments for illness and travel
Monthly coach calls to review progress and tweak training
New app features like audio-guided zone training for a better experience
Training Smarter: Quest for Knowledge
Anand’s curiosity kept things interesting - he wasn’t just following instructions; he wanted to know why each part of his training mattered. From heart rate zones to recovery strategies, he asked insightful questions like:
“How can I improve my push-ups?”
“My heart seems fine, but my muscles tire quickly. Would upping my protein intake help?”
Rather than just giving answers, we focused on education, ensuring he understood the science behind his workouts. Coach interactions played a crucial role, especially for analyzing his movements and identifying why certain exercises were challenging for him.
Fitness Breakthrough
Three months into the program, Anand's progress was undeniable:
Weight Loss: Down 4 kg
Heart Rate Variability (HRV): Steadily improving long term trend signaling better cardiovascular health and stress management
Resting Heart Rate (RHR): Dropped below 50, showing improved endurance and aerobic efficiency
Netrin Heart Score (NHS): Jumped from 40 to 82.5
His workouts became more structured, and he learned to train efficiently at lower heart rates - boosting mitochondrial function and aerobic capacity. As a result, he could sustain longer durations in lower HR zones, a key marker of enhanced endurance.
Stronger, Faster, Unstoppable: Anand 2.0
By July 5, 2024, Anand’s HR zones were recalibrated to match his improved fitness. His NHS score climbed to 84 by October 24, 2024, marking a significant leap in his performance. Key improvements included:
Sustaining the checkpoint test for longer durations
Enhanced muscle endurance and movement load
Better recovery and reduced perceived exertion
His dedication to general fitness has built a solid foundation, allowing him to take on impromptu activities like team sports and cycling trips without feeling drained. His journey is a testament to the power of structured training, unwavering consistency, and the right support system in achieving lasting fitness.
Leveling Up - Together!
Anand’s progress wasn’t just about personal fitness - it was a collaborative journey that pushed both him and Netrin forward. His proactive feedback on app improvements helped us refine our services, making the experience better not just for him but for future users as well. His keen insights and engagement played a role in shaping a platform that continuously evolves, proving that when trainees and coaches work together, everyone wins.
New Roles, New Challenges: Embracing Change
Major life transitions - becoming a parent, switching careers - reshape not just schedules, but identities. Priorities shift, free time shrinks, and the familiar rhythm of life is replaced with new demands. Fitness, once a structured pursuit, now competes with responsibilities that are both exhausting and fulfilling.
Anand experienced this firsthand. Fatherhood brought joy and sleepless nights; a new job demanded focus and long hours. Yet, change isn’t just about challenges - it’s about adaptation. The discipline he built earlier helped him navigate these shifts with resilience. While his training routine evolved, his commitment to staying active remained. Because true progress isn’t about sticking to the same path - it’s about finding new ways to move forward.
Anand’s revised fitness plan focuses on balancing work, fatherhood, and training with a structured yet flexible approach. To stay consistent, Anand was encouraged to fit in workouts strategically, such as a quick 15-minute session during lunch if he misses his morning workout. Regular check-ins ensured he stays on track with his goals while adapting to his evolving lifestyle.
Looking Ahead: Fitness in the Next Chapter
Anand’s journey has been nothing short of inspiring. Now, as he navigates the demands of fatherhood and a new job, his focus shifts to maintaining consistency with a structured yet flexible plan.
He is proving that fitness isn’t just about hitting goals; it’s about sustaining progress through every life stage. With his dedication and Netrin’s support, the best is yet to come!
Life gets busy, but your fitness doesn’t have to take a backseat. Take charge, train smarter, and make every workout count. Ready to start?
About the Author
Coach Sheetal, an ACSM-certified Clinical Exercise Physiologist and marathon trainer, is a Subject Matter Expert at Netrin. She holds an MSc in Exercise Physiology, a PGD in Sports Science and Nutrition and various other certifications. With experience spanning clinical rehab to high-performance sports, she has worked with patients managing chronic conditions and athletes across 11 Olympic sports. A lecturer, startup consultant, and international presenter, she is a gym enthusiast and a dedicated, albeit somewhat reluctant marathoner winning her age category at NEB-My Samay Pune FM (2022) and debuting as an ultramarathoner with a 50K at TUM (2023).
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