STRONG SISTERS
Personalised coaching to help you feel connected, capable and confident in your body
STRONG SISTERS
Personalised coaching to help you feel connected, capable and confident in your body
I'm a globally certified nutritionist, women’s specialised fitness coach, neuroscience enthusiast, speaker and a community leader supporting women become stronger, healthier and more at home in their bodies without restrictive diets, endless cardio or constantly chasing a smaller body
I believe fitness/ health can be about so much more than number on the scale or size but more of how you feel in your body and show up
It’s about feeling strong, connected and capable in your body
Eating with understanding over guilt
Moving with self compassion and learning
Building a deeper relationship with yourself that actually lasts :)
I’ve been on my own journey with eating patterns, movement, body image and that has shaped how I coach today: with more empathy, understanding, flexibility and a bigger picture of health
Since 2019, I’ve helped women build sustainable habits around strength, relationship with food, body, movement and their overall wellbeing
Want sustainable changes rather than a quick transformation
Are ready to take an active role in your health and fitness
Want to understand the why behind your training, nutrition and habits
Want personalised guidance that can adapt to your life
If you're looking for medical treatment, rehabilitation, mental health therapy, eating behaviour assistance, specialised pregnancy/postpartum care or highly supervised training, I may not be the right coach for you
This program is suggested if you are willing to train independently with a structured plan, workout form guidance and feedback provided
(suitable if you have basic strength training experience)
Structured Gym or Home Workout Program designed for Mobility and Strength based on your goals, preferences and individual needs (updates every 6-8 weeks)
Personalised Exercise Form Correction & Training Guidance as and when needed (via notes, reference videos, live explanation during coaching calls)
Customised Nutrition guidance similar to your regular eating pattern, teaching to track macros, help build sustainable eating habits, improved relationship with food
Regular One-to-One Coaching Video Call 2 x 30-min every month for habit review, troubleshoot what is not working and help with providing easily followable lifestyle changes aligned to your goals)
WhatsApp Support and Accountability to promptly work with your through any questions, hesitations or concerns about your routine
Personalised Progress and Lifestyle Trackers to help you track your journey beyond the scale, notice patterns and work around what feels sustainable for you
First Priority Preference through discounted access to webinars/ offline events or new program launches, educational resources and PDFs
This program is suggested if you prefer to train together live to understand basics and develop confidence with the workouts
(suitable if you are new to strength training or need support)
Live Personal Training Sessions 3 × 45-min every week for Mobility and Strength (login from home or gym. Class can be booked between 6AM - 6:00PM IST, based on your timezone)
Personalised Exercise Plan based on your goals, preferences and individual needs (updates every 4-6 weeks). Designed to make client independent of the sessions after a period
Customised Nutrition guidance similar to your regular eating pattern, teaching to track macros, help build sustainable eating habits, improved relationship with food
Regular One-to-One Coaching Video Call 2 x 30-min every month for habit review, troubleshoot what is not working and help with providing easily followable lifestyle changes aligned to your goals)
WhatsApp Support and Accountability to promptly work with your through any questions, hesitations or concerns about your routine
Personalised Progress and Lifestyle Trackers to help you track your journey beyond the scale, notice patterns and work around what feels sustainable for you
First Priority Preference through discounted access to webinars/ offline events or new program launches, educational resources and PDFs
I begin by understanding your goals, routines, challenges and current lifestyle
Your training, nutrition and habit systems are personalised to you which you can adhere long-term
I review, learn and adjust coaching based on how your body feels and life change
The goal is not dependence on your coach to build the knowledge and confidence to make decisions for yourself.
Joining Strong Sisters has helped me make positive changes in several areas of my health. My periods have become more regular, my choice of foods, stress management, metabolism and overall energy has significantly improved.
More importantly, I feel much lighter and more active, which has positively impacted other areas of my daily life too
Joining Strong Sisters has helped me make positive changes in several areas of my health. My periods have become more regular, my choice of foods, stress management, metabolism and overall energy has significantly improved.
More importantly, I feel much lighter and more active, which has positively impacted other areas of my daily life too.
I would definitely recommend Strong Sisters to women who want guidance with their health, nutrition, stress management and overall well-being.
— Yamuna
Working with Mona over the past three years has completely changed my relationship with food, fitness, and my overall lifestyle. I’ve lost 20 kgs, but the biggest transformation has been the habits and mindset I’ve built along the way. Mona taught me that getting healthier isn’t about drastically cutting food or restricting myself, it’s a
Working with Mona over the past three years has completely changed my relationship with food, fitness, and my overall lifestyle. I’ve lost 20 kgs, but the biggest transformation has been the habits and mindset I’ve built along the way. Mona taught me that getting healthier isn’t about drastically cutting food or restricting myself, it’s about making thoughtful, balanced meal choices and understanding what my body needs. I’ve learned how to enjoy the foods I love while still staying mindful of my goals. Regular workouts and physical activity have also become an important part of my routine. I’m incredibly grateful to Mona for helping me build sustainable habits that I can continue for life.
— Trisha
Working out with Mona is a very therapeutic experience. I absolutely love her holistic approach towards health and wellness, fitness training for women. She is very patient and understands how much a client can push. She fosters a very positive relationship with food and taught me to do the same. As a woman in 20s fighting cancer, Mona’s
Working out with Mona is a very therapeutic experience. I absolutely love her holistic approach towards health and wellness, fitness training for women. She is very patient and understands how much a client can push. She fosters a very positive relationship with food and taught me to do the same. As a woman in 20s fighting cancer, Mona’s consistent encouragement and belief in me helped me get fitter and develop a confident, healthy relationship with my body for the long run. She was an integral part of my healing journey and I am so happy to credit her for my health today. Anybody training with her would be lucky to have her in their corner.
— Prasuna
Please reach us at strongsisters.in@gmail.com if you cannot find an answer to your question.
Strong Sisters is best suited for women who want to build a healthier, stronger and more sustainable relationship with their body, food, movement and lifestyle.
You may be a good fit if you’re willing to learn, participate actively in the process and gradually build the confidence to make decisions for yourself — rather than looking for someone to simply tell you what to do.
Depending on your individual goals and needs, coaching can include strength training, body composition, nutrition habits, lifestyle, movement and building consistency.
The focus is not only on what changes you make, but on understanding why they work and learning how to adapt them as your life changes.
My approach is centred around education, individualisation and long-term autonomy.
Rather than giving you a rigid plan to follow indefinitely, I want you to understand your body, your habits and the reasoning behind your choices. Together, we build systems that work for your life and can evolve through different seasons.
Progress may look like getting stronger, improving your relationship with food, feeling more comfortable in your body, understanding your needs better, finding movement you genuinely enjoy, or simply feeling more capable of taking care of yourself.
Online coaching works best if you’re comfortable training independently and can take some ownership of the process.
You’ll receive personalised training and nutrition guidance, regular check-ins, feedback on your training and ongoing support through WhatsApp. I won't be physically present during your workouts, so this model works particularly well for women who already have some familiarity with training or are comfortable learning and implementing things with guidance.
If you feel you need someone physically present during your workouts, in-person coaching may be a better fit.
I work with women across different ages and stages of life. What matters more to me than age is whether my coaching approach and scope are appropriate for your individual needs.
If you have specific medical, hormonal, rehabilitation or other specialised needs that fall outside my scope, I may recommend working alongside an appropriate healthcare professional or seeking more specialised support.
I understand wanting to experience coaching before making a longer commitment.
However, Strong Sisters is designed as a long-term coaching process rather than a month-to-month trial. The initial 4-month Foundation Program gives us enough time to understand your needs, establish sustainable habits, work through real-life challenges and begin building a system you can continue independently.
I do offer a monthly payment option, with a minimum 4-month commitment.
Strong Sisters may not be the right fit if you’re looking for:
A quick transformation or short-term challenge
A highly restrictive diet or rigid meal plan
Daily monitoring or someone to constantly chase you
Someone physically present during every workout
Medical treatment, rehabilitation or diagnosis
Specialised pregnancy/postpartum or menopause coaching
Support for an active eating disorder or significant body-image concerns
If I feel that your needs would be better supported by another professional or a different form of coaching, I’ll be honest about that rather than taking you on when I’m not the right person for you.
If you're looking for personalised guidance that helps you become stronger, more informed and more confident in taking care of yourself, I'd love to hear from you
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