Match this mom?

Soha Ali Khan exercising at her home gym. Pics/Instagram

The nutrition-related education that Soha Ali Khan's daughter, Inaaya, four, has been receiving is the kind that we are being introduced to for the first time. "Like the lights of a traffic signal, they are taught that foods can be classified into three categories. Red foods, like chewing gums or colas are not supposed to be eaten at their age. Orange foods, where chocolates find a place, can be eaten in moderation, and green foods can be consumed [in any quantity]. So when she sees a cucumber, she knows she doesn't need to ask me before eating it. But when she sees a chocolate, she knows she must exercise caution," says Khan, who is so athletically inclined that her binge-worthy Instagram feed could well double up as a fitness fanatic's scrap-book.

Khan admits that establishing rules can be tough for a child who is often exposed to colas at the homes of her friends, but both she and actor-husband Kunal Kemmu attempt to be role models. "I ensured that she got the best, in terms of nutrition, from a young age. I don't want her to be like me - limited in my taste. I want her to try different things, like Kunal does. She consumes things like karela, or spinach, some of which even I may not consume. Remember that your kids will copy you."

That Khan wishes to create a healthy lifestyle for her daughter is only fitting, given that she has reaped the perks of growing up in a family that put the spotlight on fitness. "I played sports like badminton and tennis, both in school, and at home. I was often part of the sports team, and continued to play in college too. I came from a family that stressed on the need to stay healthy, given the professions that they belonged to. [Owing to that lifestyle], I never struggled to maintain my weight. I have always been athletic, and so has been my physique. I have strong shoulders, and well-defined biceps and triceps. It is due to the definition [that I naturally have] that people would often ask me how much I train."

Khan, who has tried her hand at a variety of fitness forms, says people must revisit their needs across different phases of their lives. "No single form of exercise will help you throughout your life, but it's good to maintain a certain heart-rate to derive the fat-burning benefits from any routine. I practised yoga in the past, including pre and post-natal yoga. Vinyasa is a lovely form; one in which you continue to move throughout the duration of the class. It also comprises exercises for your hormones, eyes, and other organs. But, since I like to keep things varied, I began to train with Mahesh [Ghanekar], who taught me strength training." Ghanekar says the actor challenges his sensibilities with her athletic prowess. "She has never struggled to build strength. When I prepare a challenge for her, she fights back with twice the vigour, and I need to keep working on making the routine challenging for her. We constantly introduce variety. Muscular development is possible when the mind isn't aware of what's coming up next. So, we don't keep sessions predictable. Over 45 minutes, we execute exercises in quick succession. She never resists anything."

Her trainer, Mahesh Ghanekar

It wasn't until two years ago that Khan, now 43, found the need to dedicatedly target her core. Her depleting strength had kept her from executing the handstands and headstands that she could pull off, until then, with flair. Disciplined eating habits, she says, have kept her in good stead. "Since I am not a foodie, I am not easily tempted. I find comfort in repeating my meals and don't crave variety. I avoid refined carbs, but enjoy whole-wheat pastas and gluten free breads. My breakfast is usually toast and avocado, or egg, or gluten-free pancakes with maple syrup. Lunch comprises brown rice and roti, and non-vegetarian protein. I snack on almonds, and follow my dinner with a piece of cake every day."