Sonali Swami - Bodybuilding as a Sport Is Gaining Popularity Now

Bodybuilding as a sport is gaining popularity now. Compared to a few decades back, now there are far more opportunities to make a career in the fitness industry. With several world-class shows and events now coming to India, there is a lot more recognition and appreciation of this sport. Of course, there is a need for more Government support as it is an expensive sport

Tell us about your background and journey

I was born​ in J&K ​and​ ​brought​ ​up​ ​all​ ​over​ ​India​ ​as​ ​my​ ​Dad​ ​served​ ​in​ ​the Indian​ ​Army where he​ ​retired as​ ​Major​ ​General. ​ ​I did my schooling from Kendriya Vidyalaya and then graduated in Hotel Management from the Institute of Hotel Management in Gwalior. Gwalior, MP is also my native place but I have stayed all over India in different Cities during my school years like Mumbai, Kolkata, Ambala, Delhi etc.

Coming from a defence background, Discipline, ​ ​determination​, and​ ​dedication​ ​all​ ​came​ ​naturally​ ​to me ​and​ ​embedded​ ​from​ ​a​ ​very​ ​young​ ​age. I​ have ​always​ ​been​ ​passionate​ ​about​ ​two​ ​things​ ​in​ ​my​ ​life, ​​Fitness​ ​and​ ​Dance. After​ ​getting​ ​married​ ​to​ ​my​ ​husband​ ​who​ ​is​ ​a​ ​Software​ ​Professional in Bengaluru, ​​I​ ​got​ ​into professional​ ​dancing​ ​and​ ​also​ ​did​ ​a​ ​couple​ ​of​ ​certification​s ​in​ ​Zumba​ ​Fitness​ ​and Bokwa. I have​ ​been​ ​a​ ​ZIN​ (Zumba Instructor) ​since 2012 ​and​ ​have ​been​ ​regularly​ ​taking​ ​Zumba​ ​classes as​ ​a group​ ​instructor​ ​in​ ​multiple​ ​Gyms​ ​and​ ​Fitness​ ​Studios​ ​in​ ​Bangalore​. I​ ​also​ ​conducted​ ​Zumba​ ​dance​ ​events​ ​for​ ​several​ ​Corporate​ ​groups​ ​like​ ​Asian Paints, ​ ​Goldman​ ​Sachs, ​ ​TCS​ ​Marathon​ ​etc.

After​ ​having​ ​kids​ ​ (mom​ ​of​ ​two​ ​angels) ​ ​and​ ​a busy​ ​lifestyle, ​ ​I ​was introduced​ ​to​ ​weight​ ​training​ at Fitness First at the age of 37. I had never been inside a Gym ever before. At first, it was just curiosity ​but soon​ ​got​ ​hooked​ ​to it as​ ​the​ ​change​ ​was phenomenal. ​ ​I​ ​wasn't​ ​thin​ ​or​ ​skinny​ ​but​ weight training made me more strong and toned. Also, my energy levels improved and I was a happier person overall. After that, there was no looking back.



Tell us more about yourself and your profession.


After continuing weight training at the gym for about 3-4 months, my trainer told me about an event happening in Mumbai in 2014. It was the FitFactor competition organized by BodyPower India for the very first time in India. He encouraged me to participate in it. I discussed with my husband and we decided to attend the event and just experience it first hand and see how it goes. 

As it happened, I won the FitFactor competition in my very first event and the experience was awesome. After that, I competed in MuscleMania 2014 and won Gold in two categories there. These two early success stories made me realize the potential I had in the fitness field. Later I registered with the Indian Body Builders Federation (IBBF) and started representing our country in International BodyBuilding shows. 

I won a Bronze medal in the 2016 Asians Championship held in Bhutan and was placed in TOP 6 in the Worlds Championship in Seoul, South Korea. I can never forget the feeling of pride holding our National Flag on stage.

I am so glad that all the hard work has been appreciated by everyone. I am especially proud to be felicitated by Karnataka Govt on International Women’s Day. Also, it was a proud moment to be awarded the Global Women’s Super-Achiever Award and Inspirational Global Women Award this year.




How can one build a successful career in your field?

Bodybuilding as a sport is gaining popularity now. Compared to a few decades back, now there are far more opportunities to make a career in the fitness industry. With several world-class shows and events now coming to India, there is a lot more recognition and appreciation of this sport. Of course, there is a need for more Government support as it is an expensive sport. 

Now, there are many more opportunities for getting sponsorships and help from corporates. With the drastic rise of social media, it has opened new avenues for growth. Hopefully, the trend will continue to rise in the coming years.

I ​believe​ that fitness is for everyone. It is especially more important for women, as women are the backbone of a family. If the woman of the family is not fit and healthy, how can she be able to take care of others? Most women think that their life is over once they get married and have children. We have to change this mindset among Indian women. Age is just a number. Only when the woman of the family is fit and healthy, the rest of the family also follows in the footsteps and takes fitness seriously. If we want to make India a fit nation, it can’t happen without women taking the lead.

Tell us about your training philosophy?

My training philosophy is very simple. You first need to start taking some time out for working on your fitness. It doesn’t matter whether it's 15 minutes, 30 minutes, or 45 minutes daily. What matters is that you are consistent and exercise 3-5 days a week regularly. During this lockdown when all the gyms are closed, it's better to have bodyweight exercises at home. 

You can do a variety of strength exercises like pushups, squats, lunges as well as core exercises like planks, burpees, superman, leg raises etc. For elders, walking is a very good exercise that they can do at home. You can also engage in dancing if that what you prefer as it’s a very good cardio exercise. Those into Yoga can practice yoga asanas. Ideally, 30-40 minutes of exercise is enough to have a fit and healthy body.

Maintaining peace of mind is crucial as we can very easily get irritated or disturbed due to current restrictions and lockdown. Cut down on your TV time and try to do activities that the whole family enjoys. It could be playing cards, carom, quiz sessions, arts/drawing, and dance sessions, my kids and I enjoy Just Dance videos on YouTube and dance along with it. Spending more time with family, having meals together are great means of keeping mental peace in these stressful times. For me, my 5 AM morning walk is my ME time which I have been continuing for more than 7 years.

How do you find a balance between competing, personal training, and life?

I have​ ​been​ ​married​ ​since​ ​1999. ​ ​I have two grownup school going kids, 16 and 13. I am a very hands-on mom and actively involved in their day to day chores as much as possible.

According​ ​to me, ​ ​it​ ​is​ ​very​ ​important​ ​to​ ​balance​ ​between​ ​your​ ​career​ ​and​ ​family. ​ ​Thankfully, ​ ​it hasn’t​ ​been​ ​much​ ​of​ ​a​ ​trouble​ ​for​ ​me​ ​because​ ​my​ ​children​ ​are​ ​old​ ​enough​ ​and are​ ​pretty​ ​independent. ​ Also, I have got extremely strong support from my husband and in-laws. 

Apart from that, I also try to make out more time for myself. I get up early in the morning at around 5 am so that I get an early start to my day and can get a lot of stuff done. I have tried to reduce all other activities in my life which are not essential or necessary to me. I have cut down on the amount of time I spent in front of the TV. I spent about one-one and a half-hour daily on my fitness which I feel is not so difficult to manage.

Who or what gives you the most inspiration?

I don’t have any particular role model as such, but I derive a lot of inspiration from my Mom, and grandmoms who used to do so much household work without any issues even in their later stage in life. They used to be so fit and healthy.




What are your picks for the perfect meals? (Breakfast, pre-workout, post-workout, lunch, snacks, dinner)

I usually start with a cup of tea at 6 am. Breakfast consists of eggs, veggies, and toast or a bowl of oats with two teaspoons of chopped nuts. This helps me to kick start my day.

I have my lunch between 1-2 pm. It consists of 1 Katori dal, 2 millet rotis, a bowl of veggies, raita, and salad. Around 4 pm, I have a seasonal fruit. Around 5 pm, another cup of tea and them dinner between 7:30-8 pm. Again it is dal, bowl of veggies, little salad, and quinoa/millets. I try to keep my dinner a little light (reduce the portion size). 

My dessert is always a small piece of jaggery post-dinner and on Sundays, I treat myself with homemade halwa, sometimes biryani or a cake or ice cream. I believe in having a nutrient-rich well-balanced diet. Supplements do not help if your diet is not good. That’s why they are called ‘supplements’. Supplements cannot replace a full, wholesome, nutritious meal. Few supplements that I would recommend are taking Multivitamins and Omega3 supplements. 

Also, I would recommend consulting with your doctor to identify any vitamin or mineral deficiency and then take the supplements accordingly. 

What was your reaction after winning the Bronze Medal at Asian BodyBuilding Championship?

I was on top of the world. I am so glad that all my hard work has been appreciated. I remember, when I registered with the Indian Body Builders Federation (IBBF) and started representing our country in International Bodybuilding shows. Where I won a Bronze medal in the 2016 Asians Championship held in Bhutan and was placed in TOP 6 in the Worlds Championship in Seoul, South Korea. 

I can never forget the feeling of pride holding our National Flag on stage.

What challenges did you face after coming to this field at that time?

The biggest challenge for me was to manage both my career and my responsibilities at home. 

With two grown-up school-going kids at home, keeping a fine balance between my career and my family was tough but thanks to my supportive family, I did not face many issues there. 

Credits - We would also like to thank Zelador for arranging this interview.

Interviewed by - Naveen Meena