RIDHIKA CHOPRA

Me: Ridhika, thank you so much for joining me today and being my first guest on 'find your FLOW'!

Ridhika - Pleasure is all mine!

Me: It’s clear to me that you’re running your business out of pure passion rather than solely for commercial success. You genuinely want to help others find their intrinsic motivation. That said, a commercial mindset is crucial for a business’s sustainability. I’m curious—how do you balance the two?

Ridhika: I believe that passion is essential for lasting success. External motivation—like financial incentives or external validation—can push you in the beginning, but to keep going in the long term, your drive needs to come from within. That’s exactly what I aim for with my tribe. I don’t want people to rely on my classes or my presence to stay active. The real win for me is when someone still goes to the gym or works out even if a class is canceled—that's when I know they’ve developed their own intrinsic motivation. That said, I understand that passion alone isn’t always enough to sustain a business. Many people successfully turn their passion into a livelihood, and I’m not against that. But at this stage of my life, I don’t want to mix the two. Right now, my priority is fostering a deep, self-sustaining commitment to fitness in my students. I want them to reach a point where exercise becomes a natural part of their routine—something they do for themselves, not because a class exists or because I’m there to guide them.

Think about it—how many times have you tried working out on your own, only to fall off after a couple of days or weeks or months? But when you sign up for a class, you show up, whether it’s because of accountability, a financial investment, or external motivation. The real question is—have those classes actually helped you build a lasting habit? That’s what I’m working toward. There’s nothing wrong with the commercial way, but I hope I am able to instill something more meaningful in my tribe.

Me: I know you started your fitness journey when you were still a teenager. What led to it and how did fitness become such an integral part of your life?

Ridhika: I think it was a blessing in disguise. I was diagnosed with thyroid and PCOS when I was 17. It was a tough phase - severe hair fall, drastic changes in my appearance, mood swings, and complete confusion about what was happening to me. It led to a deep sense of self-doubt and I used to avoid going anywhere or meeting family and friends. When I look back today, I was probably going through depression that was never diagnosed. Things changed when I finally met a doctor who explained it in a way that made sense: my body wasn’t producing enough energy naturally, so I needed to put in extra effort to generate it. The solution? Exercise. The idea of going to a gym was foreign to both me and my family, but I decided to give it a shot. While I couldn’t control having it, I could absolutely control how I managed it. So with no prior knowledge of what 'exercise' meant, I simply observed others at the gym and mimicked their movements. Within 2 weeks of doing so, I realized a wonderful thing - even if I was sad and felt low for the rest of the 23 hours in the day, the 1 hr spent at the gym brought me a sense of accomplishment I had never felt before. What started as a reluctant attempt to regain control of my thyroid, quickly became my escape! That’s how my journey began. Now, fitness isn’t just a routine for me - it's my second home.

Me: What led to you leaving your cushy corporate job and founding GRID?

Ridhika: I think at some level I was unfulfilled without realizing what was going on. So I decided to take a break from my job in Nov 2023 and just focused on my mental and physical well being for the next 6 months. I casually started training friends in the park, and they encouraged me to turn my passion into something bigger. So In July 2024, without a structured plan, I announced GRID on my son’s birthday and offered free trial sessions to my friends and the neighboring condominiums. I honestly thought no one would come and I will continue to just workout by myself. But to my surprise, people actually joined, and in six months, I now have a tribe of 50+ people. To see that I am able to help people become better versions of themselves feels so much more fulfilling than my corporate job ever felt!

Whether you’re someone who has struggled with consistency or are simply looking for a fresh perspective on movement and well-being, this conversation with Ridhika Chopra is sure to inspire you. Ridhika is the founder of RIDS GRID - a 45-minute workout class, blending bodyweight exercises, dumbbells, kettlebells, and cardio, designed for all fitness levels. I met her a few months ago while looking for a group fitness class near me and I am so glad I did! The first thing you will notice about her is how genuinely interested she is your well-being. What stands out about her coaching style is how she makes movement feel natural, enjoyable, and sustainable. Her strategy is not to push people but to gently guide them toward a mindset where fitness becomes a way of life, not just a temporary phase. There’s no pressure, no guilt—just a genuine nudge in the right direction.

Me: You have had two C-sections, yet you look like you’re in your mid-20s! What are your secrets to maintaining such an incredible level of strength and vitality post-pregnancy? Also did motherhood change anything about your approach to fitness?

Ridhika: Haha! Like most C-section moms, I also heard the myth that my tummy would never go back to shape. And yes, motherhood does change everything: your body, priorities, and energy levels. But one thing remained constant for me - "doing what was in my control".

Throughout both pregnancies, I stayed active, whether it was walking, yoga, or simple movement. My goal was to stay as active as possible because I believed that the more active you are, the smoother your delivery and recovery will be. However, despite my efforts, labor was not in my control. Both times, I naturally went into labor and spent 20+ hours before my kids ultimately had to be delivered via an emergency C-section. It was mentally traumatic and emotionally exhausting. I felt a deep sense of loss—like all my hard work had been for nothing.

A C-section wasn’t my choice, but how I recovered and rebuilt my strength was. I realized that the day I gave birth was the beginning of a new fight, the fight to regain control over my body. If I prioritize my health now, I’d set myself up for the next 10 years of well-being. If I gave up, that would be it.

Your mind will always try to quit, but if you support your body, it will support you right back.

For mothers who have recently given birth or are struggling with postpartum changes, my advice is to seek the right guidance. Don’t let societal myths hold you back. Your body can heal, and you can get back to feeling strong. It’s all about mindset and consistency. Find a supportive doctor, connect with knowledgeable trainers, and listen to professionals who understand postpartum health. With the right approach, recovery and fitness are absolutely possible.

Me: So many health issues to such difficult pregnancies despite of being fit! How do you keep a level head? What keeps you going? What advice do you have for someone struggling with demotivation?

Ridhika: I see failure as an essential and inevitable part of growth. Challenges are constant, but I refuse to let temporary setbacks stop me. My philosophy is simple: no one else can do the work for me. If I want to live a fulfilling life, I have to take responsibility for my own well-being. I know many people fear failure because they lack guidance or are afraid to ask for help. But I believe seeking support is crucial. Once you start, setbacks are normal. Progress is slow, but consistency matters more than immediate results. I always tell people that fitness isn’t about quick transformations—it’s about long-term strength and sustainability. And the truth is, motivation isn’t the issue for most of us - prioritization is. We all have responsibilities: kids, work, life but the difference is in what we choose to prioritize. It’s easy to say, “I don’t have time,” but if you make your health a priority, consistency will naturally follow.

Of course, I have tough days too. There are times when I choose to do nothing, and that’s okay. But I never let a bad day become a bad habit. The key is to bounce back. For anyone struggling to take the first step, I always like to quote - The only bad workout is the one that never happened. Just start.

Me: How does a typical day in your life look like?

Ridhika: My days start early—I’m a morning person, and I’m usually up by 5 or 5:30 AM, though I’m still working on improving my sleep. After having kids, my sleep cycle has shortened, and no matter what I do, my body just wakes up at that time now. Since I lead early morning fitness classes, I make sure to take 15–20 minutes to stretch and mentally prepare myself before starting the day. I’ve realized that as an instructor, I don’t just need physical energy—I need to bring a level of motivation and enthusiasm that uplifts everyone in the class. That has been one of my biggest personal challenges—learning to show up with energy, even when I don’t feel it, because my students feed off that.

Once the morning rush of getting the kids ready is over, I begin my own workout and daily activities. I practice intermittent fasting with a 12–13 hour overnight gap. I start my mornings with warm water or herbal tea, and sometimes a small handful of nuts before my workout. Post-workout, I prioritize protein, which is crucial for my strength training. My meals are simple and practical because I manage a full household with minimal help. I include protein in every meal, usually homemade paneer or lentils. I also eat a lot of oats, which are easy to prepare, and I’ve consciously increased my vegetable intake over the years. While I used to dislike veggies, now they make up a significant portion of my meals.

I have three main meals—breakfast around 10 AM, lunch around 1:30 PM, and an early dinner. If I need a snack, I opt for a smoothie to keep me full and energized, especially with my packed schedule. I used to love tea, but I gave it up about a year ago. I don’t like being dependent on anything, so I consciously removed it from my routine.

My days are incredibly busy. Once the kids return from school, I’m constantly on the go—dropping them off at activities, picking them up, and managing my own classes. I take three to four group training sessions daily and a couple of personal training clients, though I prefer group classes. The energy in a group setting is different—it creates a collective motivation that’s hard to match in one-on-one training.

Despite the chaos, I love my routine. I try to be in bed by 10 PM, though not every day is perfect. Life happens—kids get sick, meals get delayed, and schedules shift. But I keep trying, and that’s what matters most.

Me: You’re deeply passionate about helping people live an active lifestyle. What’s the most rewarding part of coaching others on their fitness journey? Have you had a client transformation that truly touched your heart? Can you share a story that reaffirmed why you do what you do?

Ridhika: The most rewarding part of coaching is seeing my clients acknowledge their struggles yet still push forward with what’s within their control. Every member of my tribe has their own battles, but what touches me the most is their intrinsic motivation to be better than they were yesterday.

One moment that reaffirmed my purpose was when a client told me, “I’ve started feeling happy.” That was everything! Fitness isn’t just about weight loss or physical strength. It’s about overall well-being, and there’s no greater success than feeling truly happy within yourself.

Me: Tell me about your family. Are they as into fitness as you? And what does “flow” mean to you?

Ridhika: Flow for me is when everything feels natural and effortless because you embrace what’s in your control. It’s when discipline turns into passion, struggles turn into progress, and movement just feels right.

Fitness is a core part of our family’s daily life, not just for physical health but for overall well-being. My husband has always maintained an active lifestyle. Even when his schedule is tight, he makes it a priority to go for his daily walks and stays mindful of his diet. It’s not just about exercise for him—it’s also about mental clarity and balance.

My son takes after me—he’s super active and plays all kinds of sports. In fact, our main concern now is that he plays too many! But I admire his dedication. Recently, he had to choose between traveling with us for 3 days to attend a wedding or staying back for his cricket finals, and he chose the match. He’s not the best player on the team, but his commitment to showing up and being part of it is what truly matters. That kind of motivation and discipline will serve him well in life.

My daughter is just as active. For her, movement has become second nature. Whether it’s dance, gymnastics, swimming, or just playing outside, she engages in at least one physical activity every day. And that’s something we make sure of as a family—each of us does something active daily, even if it’s just for 20–30 minutes. Sometimes, we even turn it into a family activity, like cycling together, dancing in the living room, or taking a walk in the park. It’s a small but meaningful way to stay connected while prioritizing our health.

I truly believe that if you build fitness into your daily routine as a non-negotiable, it doesn’t feel like a burden. You don’t have to sacrifice other aspects of life—discipline naturally creates space for it. For us, staying active isn’t just about exercise. It’s about happiness, mental clarity, and enjoying life together.

Me: Thank you very much Ridhika, this has been an absolute pleasure and I have learnt so much from you!

To know more about Ridhika or GRID, follow her on Instagram @rids_fit_tribe.