Pilates Masterclass with Yasmin Karachiwala and Ryan Fernando
- 4 days ago
- 4 min read
When I visited Mumbai for a Pilates workout session with celebrity trainer Yasmin Karachiwala, I wanted to understand how Pilates can improve strength, mobility and long term health. As someone who has spent his life teaching nutrition, it was time to explore the next level of fitness.
Muscle is the only age reversible organ and discovering the best way to build and maintain it becomes more important as we grow older. This session helped me understand the benefits of Pilates, the science behind warm ups, and how targeted movement can activate muscles in a very unique way. Everything documented here is taken directly from the recorded conversation and workout session.
Why Warm Up Matters in Pilates
Yasmin explained that every Pilates workout contains a built in warm up and cool down. The warm up helps the instructor understand how the body is moving on that day and allows them to design the session according to your posture, mobility and alignment.
Pilates stretches and strengthens at the same time which makes it a safe option for beginners and advanced individuals. Even simple spinal movements on the mat can challenge the nervous system and improve coordination.
Understanding Protein Intake for Strength and Muscle Health
During the session, Yasmin asked about the importance of protein for people who train. I shared a simple rule that helps everyone plan their protein intake.
• Adults require 1 gram of protein per kg body weight
• Children need about 1.5 grams per kg
• People who exercise can increase it to 1.2 to 1.5 grams per kg
• Senior adults may require closer to 1.5 grams but should check their liver and kidney tests
This helps improve muscle repair, bowel movement, recovery and long term health. The Indian diet tends to be rich in rice and roti and low in protein so increasing vegetables, dals and quality protein becomes essential.
Trying the Pilates Reformer for the First Time: The Pilates reformer is one of the most popular machines in the studio. It challenges balance, core stability and posture. Yasmin used my Vibram (Five finger shoe) to watch my pelvis movement and correct my form.
Check it out.
Every exercise required control, slow movement and constant tension which makes the workout intense even with fewer repetitions.
Another Pilates machine called the step barrel challenged my abdominal muscles in a completely new way. Anyone can perform these exercises except individuals with spinal issues, and even then only under professional supervision.
Yasmin reminded viewers that online workouts should not replace certified trainers. The body is the most valuable real estate and requires careful training. We discussed the rising trend of weight loss drugs. These drugs were created for people with morbid obesity who cannot move and have tried all other options.
The problem is misuse by people who are only slightly overweight. Weight loss drugs may reduce appetite but they can also reduce muscle mass if the person does not increase protein, check liver markers and follow an exercise routine.
For anyone under BMI 30, lifestyle changes, nutrition planning and consistent movement are safer and more sustainable.
Sugar Substitutes and Their Real Health Impact
Sweet cravings are often linked to gut microbiome imbalance. Even three teaspoons of sugar a day can spike insulin.
Yasmin asked if substitutes like jaggery, stevia or coconut sugar are healthier. My suggestion was simple:
• Jaggery and coconut sugar are still sugar
• Stevia is acceptable but should be limited
• Artificial sweeteners like sucralose or aspartame should be occasional
• Natural foods found in your local region are safer
The best choices remain water, black tea or natural foods that do not create addiction.
Pilates as a Long Term Fitness Habit
Joseph Pilates believed that Pilates can be done from age 10 to age 100. Yasmin has practiced it for 20 years and calls it life changing. After one session, I understood why. Every movement forces the mind and body to work together and strengthens the core in a deeply effective way.
Yasmin Karachiwala’s Skincare and Nutrition Routine
Yasmin shared that her glowing skin is a result of:
• High vegetable intake
• Hydration
• Electrolytes during workouts
• Four to five liters of water daily
• Very basic skincare products
• Sunscreen every day
Her approach is food first simplicity.
Travel Snacks and Sleep Essentials
Her favourite travel snacks include:
• Homemade date and nut balls
• Almonds
• Peanuts
For deep sleep she prefers:
• Magnesium
• A cold room
• A comfortable pillow and blanket
A Look at Yasmin’s Daily Nutrition Schedule
Her daily plan includes oil pulling, collagen, warm water with fennel seeds, black coffee with ghee, creatine, a protein shake, vegetables before lunch, moringa with amla and balanced meals through the day. Dinner is vegetables and protein with low carb options like Shirataki noodles.
Her Next Big Goal: The YKBI Pilates Academy
Yasmin is launching the YKBI Pilates Academy to train instructors across India. Her goal is to get it internationally accredited next year.
Anyone wanting to register can visit her official website for details.
Final Thoughts on Strength, Ageing and Discipline
As I cross fifty, the next fifty years will focus on better fitness, better nutrition, better training and better recovery. The science is helpful but nothing replaces discipline. The discipline to turn up, to commit and to grow is what makes you the celebrity of your own life.
This session with Yasmin was powerful, challenging and educational. Pilates is now part of my long term fitness plan and I hope more people explore its benefits. Watch now.
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