Evidence-based coaching
Transform your health with evidence-based nutrition & fitness coaching
Fat loss, muscle building and clinical support for diabetes, PCOS and thyroid — coached from home, around the food your family already cooks. No crash diets. No gym dependency.
- 1500+
- Clients counselled
- Across fat loss, muscle building and clinical lifestyle conditions.
- Certified
- Coach & dietitian
- B.Sc Nutrition & Dietetics, strength and yoga certified.
- Science-based
- Approach
- Every plan traced to nutrition research and your own weekly data.
Coach Samrat Aryan
Nutritionist, Dietitian & Strength Coach
- B.Sc
- HSF
- Yoga
- No crash diets, ever
- No gym dependency required
- Food you already eat at home
- Daily live classes with the coach
Formally qualified
B.Sc Nutrition & Dietetics · Certification in Strength & Hypertrophy · Certification in Yoga
Clinically aware
Diabetes, PCOS, thyroid and cardiovascular tracks run alongside your treating physician.
No crash diets
No detoxes, no banned foods, no commission-driven supplement stacks. Ever.
Most common goals
What we work on most
These four bring most people to HOMEWORK. Each one has its own nutrition structure, training approach and tracking method.
Body composition
Fat loss
A calorie strategy built on your regular home-cooked meals, so the fat you lose stays lost.
Body composition
Muscle building
Progressive strength work for dumbbells, bands or a gym, with protein targets that fit Indian diets.
Metabolic
Diabetes
Blood-sugar aware plate building, carb timing and post-meal walks, coordinated with your physician.
Hormonal
PCOS / PMOS
Cycle-aware nutrition and insulin-sensitivity focused training, with symptom tracking every month.
16 conditions treated
Conditions coached at HOMEWORK
From body composition goals to physician-coordinated clinical support. If your condition is on this list, there is an established protocol for it.
Body composition
5Fat loss
A calorie strategy built on your regular home-cooked meals, so the fat you lose stays lost.
Muscle building
Progressive strength work for dumbbells, bands or a gym, with protein targets that fit Indian diets.
Obesity
Joint-friendly movement and a gradual deficit designed for long-term, sustainable reduction.
Weight gain
Calorie-dense but digestible meal structures for people who genuinely struggle to eat enough.
Age-related muscle loss
Sarcopenia-focused strength and protein programming to rebuild lost lean mass safely.
Metabolic
3Diabetes
Blood-sugar aware plate building, carb timing and post-meal walks, coordinated with your physician.
Prediabetes
Reverse the trend early with fibre-forward meals, strength training and a daily step floor.
Fatty liver
Reduce liver fat through calorie control, added-sugar reduction and consistent aerobic work.
Hormonal
2PCOS / PMOS
Cycle-aware nutrition and insulin-sensitivity focused training, with symptom tracking every month.
Thyroid
Realistic energy and recovery management around hypo- or hyperthyroid medication and fatigue.
Cardiovascular
3High cholesterol
Fibre, fat-quality and activity changes that move lipid panels without eliminating whole food groups.
Hypertension
Sodium awareness, potassium-rich meals, breathwork and steady cardio built into your week.
Cardiovascular disease
Conservative, physician-coordinated exercise progression with strict intensity guardrails.
Lifestyle
3Lifestyle modification
Sleep, steps, screen time and stress protocols installed two habits at a time.
Healthy aging
Protein, resistance training and mobility work that protect independence in later decades.
Postpartum exercise
Core and pelvic-floor aware return to training, paced around feeding, sleep and clearance.
Coaching is nutrition and lifestyle education that runs alongside medical care. Medication is never started, stopped or altered by HOMEWORK.
Coaching programs
Three ways to work together
Training, nutrition, or both. Pick the level of support you actually need — the Exercise Only track starts with a 3-day free trial.
Holistic Health Program
Daily live exercise classes + weekly custom diet plans
Daily live classes · weekly diet revision
The complete HOMEWORK experience. You train live with the coach every morning and receive a fresh, personalised diet plan every week, adjusted from your check-in data.
Best for
Anyone who wants training, nutrition and accountability handled together
What you get
- Daily live online exercise classes with Coach Samrat
- Weekly custom diet plan rebuilt from your progress data
- Condition-specific structure for PCOS, thyroid or diabetes
- Weekly written progress review and habit targets
- WhatsApp support on weekdays
- Meditation and mobility sessions built into the week
Most complete — pricing shared on your consultation call
Diet Plans Program
Weekly personalised diet plans
New personalised plan every week
For people whose training is already sorted but whose nutrition keeps derailing. A new plan every week, built from your kitchen, your budget and your reports.
Best for
Self-directed trainees who need nutrition structure, not workouts
What you get
- Weekly personalised diet plan with gram-level portions
- Vegetarian, eggetarian and non-vegetarian variants
- Condition-aware adjustments for PCOS, thyroid, diabetes and fatty liver
- Eating-out, travel and festival swap lists
- Weekly check-in review of weight, energy and adherence
Nutrition-only — pricing shared on your consultation call
Exercise Only Program
Daily online exercise classes + 3-day free trial
Daily live online classes
Join the daily live class and train with a real coach watching your form. Start with a three-day free trial before you decide anything.
Best for
People who eat reasonably well but cannot stay consistent with training
What you get
- Daily live online exercise classes
- 3-day free trial before you commit
- Live form correction during every session
- Home-friendly progressions using dumbbells and bands
- Weekly mobility and meditation sessions
Training-only — starts with a 3-day free trial
How it works
From first call to first result
A deliberately small start. You leave every week knowing exactly what to do next.
Free consultation
A 20-minute call covering your history, medical reports, schedule and what has failed for you before.
Assessment & program fit
We agree on the right program — Holistic Health, Diet Plans or Exercise Only — and the pace your body can handle.
Your first plan
You receive a nutrition target, a home training plan and two habits to install. Nothing more, so it sticks.
Daily live classes
You train with the coach on camera each morning, with live form corrections and scaled variations.
Weekly review and adjust
Every week we review your data, energy and adherence, then adjust. Progress is documented, never guessed.
A day inside HOMEWORK
Seven touchpoints, every single day
Coaching is not a PDF you receive once. This is what an ordinary Tuesday actually looks like for a client.
Step 1
Morning workout
You roll out the mat at home and warm up before the live class begins — no commute, no queue for equipment.
Step 2
WhatsApp check
A quick message confirms sleep, soreness and yesterday’s meals so today’s session can be scaled correctly.
Step 3
Progress review
Coach Samrat reviews your logged weight, steps and training numbers before the class starts.
Step 4
Live class
45 minutes of guided training on camera, with real-time form correction and easier variations on demand.
Step 5
Meditation & breathwork
A short guided wind-down to drop cortisol before the workday and protect recovery.
Step 6
Progress chart
You update the shared chart — weight trend, steps, protein and energy — in under two minutes.
Step 7
Celebration
Wins get named out loud in the group: a first full push-up, a lower fasting sugar, a lost inch.
Client outcomes
Progress that survived real life
Reviews and documented client outcomes shared with consent.
Client reviews are shared with consent. Results vary with adherence, sleep, stress and individual circumstances.
Free to use
Free tools you can use tonight
Start with the same frameworks paying clients get in week one — no email wall, no upsell.
The Healthy Plate Concept
The single framework behind every HOMEWORK meal plan: how to divide any Indian thali into protein, fibre, carbohydrate and fat without weighing a thing.
- Plate ratios for 3 goals
- Thali and lunchbox examples
- Eating-out version
12 pages
Shared on your consultation call
Fat Loss Guide
How to build a deficit you can actually hold for twelve weeks, plus exactly what to change first when the scale stops moving.
- Deficit calculator walk-through
- Plateau checklist
- Weekend damage control
18 pages
Shared on your consultation call
Muscle Building Guide
Progressive overload for home training — how to keep getting stronger with one pair of dumbbells and a band.
- Progression ladder
- Weekly volume targets
- Home-to-gym conversions
16 pages
Shared on your consultation call
Questions
The things everyone asks first
Straight answers, no hedging. If your question is not here, email the coach directly.
Ready to stop restarting every January?
Book a free 20-minute consultation. You will get an honest assessment of what will work for your schedule, your kitchen and your medical history — even if that means coaching is not the right fit yet.