Fitness trainer Venancio D’souza’s dedication to continual growth and progress has attracted clients like athlete Jemimah Rodrigues, comedians Naveen Richards, Kenny Sebastian, and singer Neha Bhasin. Read on as he shares his valuable fitness expertise with Hannah Cardozo.

Venancio D’souza is a fitness expert whose transformation in physical fitness and mental strength, allowed him to guide others through transformations at a very early age.  After extensive education abroad, he started ‘V’s Fitness’ in Mumbai to bring quality fitness training systems to India. ‘FitKidz’ was his next venture, bringing fitness to school children. ‘The Finished Work Academy’ was founded to provide holistic education to trainers. 

His work has not gone unnoticed with several fitness accolades to his name, such as ‘The Fittest Man of the Middle East’, ‘Fitness Champion UAE’, and recognition from multiple international fitness brands such as Nautilus, StairMaster, StarTrac, and Flexi-Bar. 

Excerpts from the interview…

What inspired you to become a fitness trainer? And what motivated you to start ‘The Finished Work Academy’?

My dad was my hero; all I could think about was standing out in sports like him. Being a sportsman, discipline, motivation, and knowledge of various training techniques made it easy for me to transfer to a fitness training role. 

My continued passion for fitness and education propelled me to start ‘The Finished Work Academy’. The opportunity to share knowledge, inspire others, and contribute to the development of the fitness industry was something that gave meaning to my career choice. 

Do you have a motto that you live by or train with?

Yes, there are 3 mottos I live by.

• Live by faith, not by sight.
• I can do all things through God who gives me strength.
• My body is the temple of God. 

We’re flooded with multiple diet trends, each claiming to deliver results. In your opinion, what should we consider when making changes to our diet? Is there any merit to trying out different trends? And is there one trend you would recommend?

People need to make lifestyle changes that are more permanent. The simpler we keep our food plan, the better it is. Presently, there’s too much information and this leads to more confusion. We are what we eat. I would recommend a food plan based on your day and the type of work it entails. It’s a fact that no two people are the same and hence each person would need to be addressed individually. 

With the increasing presence of social media experts, what do you believe is the most commonly misunderstood fact about fitness?

One of the most commonly misunderstood facts about fitness is that exercise is for fat or obese people. Another one would be that if it works for one, it will work for the other (one size fits all…). Everyone seems to be an expert on social media. It’s up to each one of us to do our research and follow a plan accordingly.

Which workout do you believe is highly underrated and should be practiced by more people?

The most underrated workout is movement. Simple movements like sitting, standing, pushing, pulling, rotating, and climbing make us more agile and help us live healthier and pain-free lives. At the end of the day, what good is a big muscular body if we cannot move it? Remember ‘Movement is Medicine’. Just move with purpose and intention.

As an athlete, what do you consider to be the most crucial component of athlete Jemimah Rodrigues’ workout routine?

Lil J is an amazing athlete and has been training with me since she was a little girl. It is an absolute pride and joy to see what she has accomplished. She has put in the time, effort, dedication, and discipline that was required to get her to the place she is. There are no chinks in her armour. She is a very well-rounded athlete. Strength, endurance, and mobility training have greatly influenced her success story. She was focused, did as she was instructed, and never missed her training day.

Kenny Sebastian has been training with you for a considerable amount of time. What are some of his goals, and how do you assist him in achieving them?

Kenny started just wanting to get strong. He not only got strong but fit as well. Kenny being who he is, it’s not at all difficult to help him achieve any goals. He works smart. He battles with himself and always wants to win. He completes what he starts. He is very focused and chases his goals. This is a great attitude to have. 

Singer and entertainer Neha Bhasin has praised your workouts. What are some of her favourite exercises?

Neha is an absolute joy to work with. She brings the sassiness and attitude, but with the right flavour. Always impressive, and so natural with movement! She is so mindful and intricate with everything she does. She lives to strength train. But loves kickboxing and movement. 

Could you provide some tips for beginners who are just starting their fitness journey?

• Start slow and gradual. Begin with simple exercises to allow your body to adapt like walking, jogging, stepping, or skipping. 

• Warm-up is important. Start with a 5–10-minute slow movement. 

• Focus on bodyweight exercises such as squats, lunges, push-ups, and planks. 

• Mix cardio and strength training. 

• Listen to your body. If you feel pain, stop.

• Stay consistent. This is more important than intensity for beginners.

• Rest and recovery are necessary. 

• Stay hydrated before, during, and after your workout.

• Fitness and well-being is a lifestyle. It’s a journey of a lifetime. Small changes are better than no changes.

Often people are motivated but need help to stay consistent. Any tips to help them?

• Set short-term/realistic goals that are achievable.

• Choose activities you like and enjoy. 

• Incorporate diverse activities in which different muscle groups are engaged.

• Find a friend who will train with you, to keep you accountable.

• Keep track of your workouts. It’s always exciting to see progress…
• Most of all, celebrate small victories!