Author Archives: Fit Muslim Girl

At-Home Full Body Blast!

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I’ve come across many people who truly want to begin working out but simply don’t know how to or where to begin. It might seem as simple as ‘just hop on a treadmill and go,’ but in reality when it comes to building the perfect routine, many different factors are at play. First and foremost, it comes down to personal preference. If you enjoy the treadmill, by all means use it. But for many people it’s a boring, mindless routine that in the long run doesn’t hold sustainable because the average person generally doesn’t like it, but rather forces themselves to do it. So the most important part of any workout routine is figuring out what types of workouts you like. Another thing that needs to be taken into consideration is the workout atmosphere. Do you feel more comfortable exercising in your own home? Are you a member at a gym or fitness studio? Or do you enjoy outdoor workouts?

Taking the first step into your fitness journey can seem like an impossible feat. But, with a little encouragement and the right routine, it’s as easy as slipping on your Blue Amin Hijab and getting to work! In order to help make the process easier, I will provide a simple and easy workout

How To Wake Up For Suhoor

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Assalamu Aleikum wa Rahmatu Allahi wa Barakatu and Ramadan Mubarak!

We’ve all heard it said before that breakfast is the most important meal of the day. Well that still holds true when your breakfast takes place in the wee hours of the morning. As fasting Muslims in the month of Ramadan, is it imperative that we wake up in time for Suhoor every morning. Indeed Prophet Muhammad (saw) stated, “Eat Suhoor, for there are blessings in it.” [al-Bukhari and Muslim]. Here are some tips to help you wake up for Suhoor:

Remember that it is sunnah.

Waking up to have Suhoor just before dawn was the practice of our Prophet (saw). Try to practice Ramadan as closely to Prophet Muhammad (saw) as possible. This will not only help you to get the most out of your Ramadan, but it will set you up with good habits that you will, inshallah, be able to carry with you after Ramadan.

Set a goal to perform Tahajjud every morning.

Since you are already waking up well before Fajr prayer, this is the perfect excuse to add a second sunnah to your Ramadan routine. Set a goal to perform Tahajjud every morning to receive extra blessings. Remember, that every good and righteous deed you perform during this month gets rewarded 10, 70, even 700 times more than normal, subhanallah! Let’s give thanks to Allah (swt) and take advantage of the wonderful blessings He offers us this month.

Remind yourself of the benefits of Suhoor.

Waking up to eat Suhoor is not a chore, and is not meant to be a burden on us. It is a mercy from Allah (swt) that we are able to eat one last meal before starting our fast for the day. Eating Suhoor does not only provide us with spiritual benefits, but physical and mental as well. Fueling your body with the proper foods right before starting your fast allows you to stay full longer, provides your body with more energy to last throughout the day, and helps you to feel more confident in your fast.

Try to get to bed early.

I know this is a hard to do during the month of Ramadan, especially for those who have longer days. However, it will benefit you immensely if you do your best to get as much sleep as possible before waking up for Suhoor. If you are at the masjid late for taraweeh, be sure not to linger once the prayers are finished. The more sleep you get, the easier it will be to wake up in the morning.

Wake up early.

Waking up 5 or 10 minutes before fajr is probably not the best idea. Try to wake up between 30-60 minutes before the athan for Fajr prayer goes off. This gives you a chance to wake yourself up to be able to actually enjoy the food you are eating. A good idea is to do wudu and tahjjud prayer before eating Suhoor. This gives you a good chance to wake up and get yourself nice and hungry.

Take a nap.

If you are fortunate enough to have the free time, schedule a daily nap. Not only is it sunnah, but it is much easier to wake up early mornings if you know that you have the chance to get back to sleep at some point in your day.

Commit to Suhoor.

There is a huge difference between wanting to do something, and committing to something. Put the intention in your heart that you WILL wake up for Suhoor in the mornings. You will wake up to follow the practice of the Prophet (saw). You will wake up to fuel your body with healthy foods in order to have a better fast throughout the day. You will wake up for the sake of Allah (swt). When you truly want something you will make it happen.

Simplicity is key.

It will be 20 times harder to wake up in the mornings if you do not know what you want to eat, or if you know you have to prepare food a lot of food. Keep things simple, and plan out what you will eat a day in advance. Some good items for Suhoor that do not require cooking include yogurt with granola, fruit, overnight oats, cereal or protein bars.

Be creative!

The most important thing about Suhoor is having fun! There is a lot to do during Ramdan, and if we are constantly doing things just because we know we have to, the whole month can begin to feel like a chore. We are awake at the earliest hours of the morning while it is still dark out and everyone else is sleeping solely to eat before we fast and praise our Lord. Let’s have fun with it.  Add some of your personality into your food and enjoy this blessed month! After all, Allah (swt) does not need us or our worship, this month is a mercy from him for our benefit, subhanallah.

4 Reasons Why Yoga Is for Everyone

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I often get emails and comments from people telling me they want to start yoga but don’t think they have what it takes. I’m too big, I’m not flexible, I could never do that pose or I don’t have the strength. These are just some of the many excuses people put in the way of them and their yoga practice.

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Here is something I’ve learned through my journey with yoga thus far; it is truly not about the destination. It’s not about putting your legs behind your head or standing on your hands, and this is something you will learn quickly if you go to any yoga studio. Yoga is a journey of self-love and acceptance. Perhaps, for this reason, yoga is best for those who think they can’t.It doesn’t matter if you can’t do a single pushup, or if your hands don’t even touch the ground in a forward bend. There is a famous saying by Sri K. Pattabhi Jois, founder of the Ashtanga yoga method that says “practice and all is coming.” Yoga is about dedicating oneself to their practice as a means of becoming more self-aware. Some of the advanced poses are bonuses of a regular practice, but not everyone gets there and that is completely OK. Yoga is an individualized practice and you work wherever you are comfortable.

 

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Here are some reasons why yoga is truly for everyone.

 

1. You can find a style that suits your needs – All yoga classes are not created equal. Some are more vigorous while others are based more on meditation or relaxation. There are even therapy-based yoga classes which specialize in specific types of injuries or ailments such as chronic back pain or rheumatoid arthritis. Do some research, reach out to different yoga instructors to get an idea of their style, and possibly try out a few different types. When you find one that suits your needs, stick with it!

 

2. Yoga is a personal practice – The main goal is not something physical, like building strength or getting lean abs. The most important aspect of any yoga practice is finding oneself, accepting oneself as they are, and working to become a better person on the inside. Everyone’s journey is different and unique and one should not compare themselves to others. Many yoga styles even encourage developing a home-based practice as a means of personalized self-growth.

 

3. Yogis are non-judgmental – Yoga encourages a completely judge free atmosphere. Yogis will generally be very accepting and supportive in your journey. They will not judge you for your size or abilities, mostly because they are focusing on their own personal journeys…not to mention they were once beginners as well. Just try it. Sign up at a yoga studio for the minimum amount of classes they offer and commit to sticking it out. I guarantee you will be surprised by how supportive and welcoming everyone will be.

4. You are bound to get better with time –One of the worst excuses you can give is that you are not flexible/strong/skinny/whatever enough to do yoga. You must remember that every single person started somewhere…yes even the most advanced yogis were once beginners. One of my biggest inspirations is Kino Macgregor, who is a well-known Ashtanga yogi who travels worldwide to teach. She didn’t begin yoga until 19 years of age without any training in movement therapy, and is now learning the fourth series of Ashtanga yoga (there are six series and most people never move beyond the first series!).

 

 

With patience, and practice comes change. You may only be able to touch your shins in a forward fold, but a few months down the road you will get to your toes. You might need a wall or a teacher to help you into a headstand but one year down the road you will do it on your own. So long as you don’t give up, change is bound to occur.

 

The change that has occurred through my yoga journey extends far beyond physicality. Sure I can touch my head to my shins in the forward fold (something I never thought I would do). I can balance upside down on my forearms. But more than any pose, I have gained an appreciation for myself; an appreciation for what I am capable of becoming, an appreciation for who I am and what I have. I’ve learned patience, I’ve learned mindfulness, and most importantly, I’ve learned to love myself even on the bad days. Now that is an important lesson for anyone.

Tips and Tricks for Dining Out

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Eating out shouldn’t be considered as an excuse to sabotage your whole diet, especially if you eat out regularly. Eating out can still be a fun experience filled with delicious, but healthier, choices. Here are some tips and tricks for staying healthy at the restaurant:

 

Have the right mindset

Take some time to prepare before going out to eat. The first thing you want to do it’s create the right mindset. Don’t think of it as one big ‘cheat night.’ I like to allow myself a small treat every day, rather than dedicating a whole meal or day to binging. Surly you can enjoy yourself, but instead of choosing to most unhealthy meal you can think of, choose a balanced meal that is still healthy, but can also be considered a treat.

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Plan ahead

Choose your restaurant ahead of time. Most restaurants have their menus available online. Check it out and make your decision before you even get there. This way, you don’t have to look through the menu while you’re hungry and ready to eat. Not only telling yourself you will make a smart choice, but committing to a meal before you get to the restaurant will make you more likely to stick to that goal.

 

Don’t starve all day

Many people make the dire mistake of skipping meals before a night out to eat. They think they can make up for missed times. Skipping meals will only make you hungrier and more inclined to crave the fattier options. Think about it; you’re starving and you’ve been waiting for a good 30 minutes for your food to come out…would you be excited for a grilled chicken salad? Not so much. Eat like you normally would any other day. Try to plan it out so that your last meal is a light snack about 2-3 hours before going to the restaurant.

 

Control portions

Make sure to control your portions, especially if you decide to treat yourself with your meal. Here are a few tips for portion control at a restaurant:

  • Order from the kids menu if they have one
  • Split a meal with a friend
  • Turn an appetizer into a meal with a side salad
  • Ask the waiter/waitress for a to-go container so you can put half of your plate out of sight to take home
  • Ask the waiter/waitress not to bring bread to the table

 

Substitute

Make substitutions when necessary. If you’re going to treat yourself to a cheeseburger, you probably don’t need the fries on the side. Order a side of salad or veggies instead and order a vinaigrette dressing, or oil and vinegar, over creamy salad dressings.

 

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Dessert?

The most important question, should I have dessert? If are out to dinner for a special occasion, and you don’t do it often, I say go for it…only if you have room for it of course! If you ordered a healthy meal and were good with your portion sizes, a little piece of dessert on a special occasion is perfectly fine. Be sure to split it with at least one other person. On the other hand, if you tend to eat out often, and/or you decided to treat yourself with your main meal (maybe you ordered a cheese burger or a creamy pasta dish), then I would say skip the dessert for the night.

 

Remember that healthy eating is all about balance. Going out and treating yourself to a delicious dinner is fine,  just find your balance by choosing a meal that is well-balanced (meaning it contains protein, carbs and fats), watching your portion sizes, and substitute with healthier options when you need to.

 

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15 Ways to Make Exercise Fun and Productive

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Working out is no easy task. We get busy, tired, lazy, stressed or simply have other things we would rather be doing. But getting in a good workout is actually the best remedy for all of the above. It gets your blood circulating and heart pumping, it gives you energy, helps you to sleep better at night and can act as a great stress reliever.

The goal with a consistent exercise routine is to knock out all excuses. One of the most common excuses is, “I hate to exercise.” I find that the general population hates to exercise because they don’t really know what exercise is.

Let’s clear up a few key points about exercise before moving on:

  • 60 miserable minutes on the treadmill is not the only form of exercise
  • blood, sweat and tears does not equal exercise
  • you do not need to be in shape to start
  • a gym is a great resource, but is not the only answer
  • a 10 minute workout still counts
  • exercise can be fun!

Here are some exercises that are so fun you don’t even feel like your exercising:

 

1. Short Workouts

Ever tried HIIT training or Tabata? If you’re short on time these workouts are perfect for you…they can be as short as 5 minutes! The trick is to push your body to limits you never thought it could go. Spike your heart rate by quick, short bursts of exercise, and then follow it with a short active rest period. The cool thing about these workouts is you can do so much; sprints, plyometrics, strength training, rowing…just about any form of exercise you can think of can be turned into a HIIT workout.

 

2. Walking/Hiking

You don’t have to be dripping sweat and out of breath for your workout to be considered effective. Go for a brisk morning walk, even grab a coffee on the way, or get together with a group of friends and enjoy a beautiful day on the hiking trail while stopping for a picnic. That doesn’t sound like exercise to me!

 

3. Biking/Rollerblading

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Whether you’re into hardcore biking or just enjoy a leisurely ride, biking or rollerblading can be great exercises. You can enjoy the outdoors on a beautiful day while getting your workout in.

 

4. Yoga

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The great thing about yoga is there are so many different types that you’re bound to find something you like. From beginners to advanced to yoga therapy, yoga for relaxation, yoga for flexibility, strength training, even hot yoga or power yoga where you’ll find yourself wiping the sweat off your mat. Do your research, try a few different styles and decide which one your enjoy most, or even mix it up.

 

5. Group Fitness Classes

Group fitness classes are amazing! Not only do gyms typically have a wide variety of classes to choose from but they provide a great atmosphere of camaraderie and motivation. Typical gyms will offer classes in zumba, aerobics, kickboxing, kettlebells, spin class and more. You might like a mix throughout the week or you may search for a studio that specializes in the type of group class you enjoy.

 

6. Crossfit

A lot of women are afraid of weights. Crossfit is definitely an exercise that will get you over that fear. Learn proper form and push your muscles to their max with squats, deadlifts, weights, pushups and more.

 

7. At-Home Workouts

You may enjoy more solitude while you workout. There are countless DVDs out there ranging from total-body workouts to exercises targeting particular muscle groups, to dance and more. Pop a DVD in while your dinner is in the slow-cooker and you’re good to go!

 

8. Adult Sports Leagues

Were you active back in school? Do you ever miss being part of a team and competing? Join an adult sports league. Choose something you may have never tried like volleyball, softball, tennis or rowing, or kick it old school with something you used to do back in grade school like running, soccer o basketball.

 

9. Races

Races can be a fun way to get your exercise in, and many runs are set up as fundraisers for great charities. Try an adventure run, a color run, or simply run for a charity that you are passionate about.

 

10. Swimming

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Swimming is a low-impact exercise that is great for your heart, muscles and joints. Get in a pool and start swimming some laps, or if you don’t know what to do on your own, try a water aerobics class.

 

11. Get Active

Next time your friend wants to meet for coffee, suggest something active instead. Go for a walk, throw a frisbie, fly a kite, go bowling, or anything else that gets you up and moving.

 

12. Play with the Kids

Don’t just bring your kids to do fun activities to sit and watch. Spend some time with them and engage in those activities. Play tag outside, bring them to the playground, an indoor trampoline park or bring back your childhood games and play with them. Not only is it your exercise but it’s setting a great example for your kids to be fit and active.

 

13. Clean

Don’t feel like working out? Well I’m sure you don’t feel like cleaning either but remember those tedious house tasks that you keep saying you will get to but never do? Skip a day at the gym and instead get some house-cleaning done, especially the tasks that you’ve been putting off for months. You can also make cleaning time Qur’an time. Most of us probably don’t read or listen to Qur’an as much as we should. I like to play it in the house while I’m cleaning to be extra productive and feel good.

 

14. Ditch the Car

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Ditch the car whenever possible. If you work or go to school close by, swap the car for a walk or bike ride. If your gym is close to your house, jog over as your warm-up. Always take the stairs instead of the elevator and choose walking or biking over driving whenever possible.

 

15. Stop Sitting

If you have a desk job it’s a good idea to take a break and get some movement in every hour or so. Studies show that sitting all day can not only lead to back problems but also heightens the risk of heart disease, even if the person is thin and exercises regularly. Take a short, 1 or 2 minute walk around the building, or, if you have a private office or cubicle, you might even throw in some squats, pushups and stretches every hour. You can also use your lunch break to get active. Take a walk or go up and down the stairs a few times.

 

You see, the possibilities for exercise are endless. You don’t have to have a treadmill or a sweat rag. Any type of movement truly counts. It’s not about the calories you burn but it’s about getting the heart pumping and staying active for long-term health.

 

What types of exercise do you do for fun? Did I miss any that you want to add to the list? Comment below!

 

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6 Sunnah Foods to Incorporate Into Your Diet

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Faith and fitness; what do they have in common? I believe wholeheartedly in the importance of connecting our quest for health with our spirituality. This makes out path to wellness much more meaningful and full of remembrance. One way that we can do this, as Muslims, is by incorporating sunnah foods into our diet. Sunnah foods hold so many amazing blessings and benefits. Here are some easy ways to eat sunnah foods on a daily basis.

 

Honey

The Prophet (saw) said, “Upon you is the two cures: the honey and the Qur’aan” [Ibn Maajah]

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Honey not only has a high nutritional value containing vitamins, minerals and antioxidants but it has medicinal uses as well. It can treat nausea, cough and cold and has been shown to be effective against advanced cases of stomach and bone cancer.

Honey can be easily integrated into your diet by having one tablespoon every day. You can eat it plain, mix it into your tea or drizzle it over some toast with peanut butter. It is also popular in baking as a natural sugar substitute to table sugar or artificial sweeteners.

 

 

Dates

Allah’s Apostle said, “He who eats seven ‘Ajwa dates every morning, will not be affected by poison or magic on the day he eats them.” [Bukhari]

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Dates are a very low-fat, nutrient-dense food that provide a great source of energy and a natural sweetness. They contain a rich amount of dietary fiber, antioxidants and minerals. Dates aid in healthy digestion, heart problems, admoninal cancer and more. They are also great for providing natural energy.

I like to eat 1 or 2 dates just before a quick, HIIT workout. It provides me with the short burst of energy I need. Dates are a great, natural replacement for processed sweets like candy or chocolate bars. Lastly, it’s sunnah to break your fast with dates. This is effective because they give you energy after a tiring day of fasting, and they hold you over to perform your prayer before eating your larger meal.

 

 

Citrus

The Messenger (saw) said, “The example of a believer who recited the Qur’aan, is that of a citron which smells good and tastes good.” [Bukhari]

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Citrus fruits (lemons, limes, oranges, grapefruit etc) are rich in vitamin C which can help protect against the cold and other illnesses. They also contain anti inflammatory and pain relieving properties, can relieve heartburn, can help maintain a healthy mouth and act as a natural remedy for bad breath.

Lemons/limes are probably the most common and popular citrus fruits and I personally always keep them in my house. They are great to have around for cooking. Adding the juice and/or zest of these fruits can brighten up the flavors of your dishes. Squeeze some lemon/lime juice on top of fish and other seafood dishes or add them to your salad to make it extra refreshing. They are also commonly used in dressings and can be used in baking as well. You can also cut up citrus fruits and use them in your water for added flavor and freshness.

 

 

Pomegranate

Rasulullah (saw) said, “Pomegranate and its rind strengthen digestion(stomach).” [Abu Nuaim]

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This amazing, bright and delicious fruit has many benefits. It can help to lower cholesterol levels, lower blood pressure and has anti-cancer effects. It can also stem a cough.

Throw some pomegranates seeds onto your salad for a beautiful presentation and delicious crunch. They pair particularly well with arugula. You can also throw them into a blender with some of your other favorite fruits to make a smoothie, or simply eat them plain with a side of nuts or low-fat cheese.

 

 

Vinegar

Prophet Muhammad (saw) said, “Allah has put blessing in vinegar, for truly it was used by the Prophets before me.” [Muslim and Ibn Maja]

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Vinegar is pretty well-known for its benefits, particularly apple cider vinegar. Vinegar has antioxidants which can help to prevent cancer, it is heart healthy, it may improve insulin-sensitivity and it may help with diabetes.

Vinegar is another thing that I always have in my house, specifically balsamic and apple cider vinegar. They are great for homemade salad dressings which are much cheaper and healthier than buying them in the store. A basic vinaigrette recipe is 3 parts oil and 1 part vinegar. To add more sunnah foods throw in some honey for sweetness and squeeze lemon or lime for citrus flavor.

 

 

Thyme

Prophet Muhammad (saw) said, “Fumigate your houses with Mugwort, Myrrh & Thyme.” [Kanz-ul-Ummal]

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Thyme is not only an herb with a distinctive taste, but it has medicinal benefits as well. It can help to lower blood pressure, suppress cough, boost the immune system and mood, and is used in many skin care products for its wonderful scent.

Right next to basil, thyme is one of my favorite herbs. I think it has a very warm, minty taste and is such a great way to add flavor to dishes. It pairs very well with lamb and also many vegetables. I like to roast my Brussles sprouts, tomatoes and sweet potato with some thyme and a dash of salt and pepper. Next time you are cooking lamb or vegetables, consider the addition of this wonderful herb.

 

 

 

 

References

http://www.cabdirect.org/abstracts/20103251958.html;jsessionid=C266DAEDD072D290284CF60877B4E516

http://www.natureword.com/properties-and-benefits-of-citron/

https://www.drfuhrman.com/library/article19.aspx#ref2

 

 

 

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5 Ways to Stay Motivated

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If you’ve ever started a fitness routine and quit, you are not alone. Many people have no problem beginning a routine; they feel motivated, excited and ready to tackle anything. But the hard part is keeping that motivation up and continuing on in their fitness journeys for the long term.

Trust me, even those who seem to love the gym life have trouble staying motivated all the time. Here are some ways you can keep your motivation up and actually stick to a routine.

 

1. Set a goal

One of the best things you can do for yourself is to set a specific goal or goals. If you just say “ah I want to lose a little weight” but don’t have anything specific to work towards your likely to fall off of the bandwagon. Make your goals personal. Here are some examples:

  • I want to lose X amount of pounds/kilograms to get to a healthy weight
  • I want to lose weight because my doctor said if I don’t I won’t live long
  • I want to live a healthy lifestyle to set a good example for my children
  • I want show God that I am thankful for the health and body He has granted me

Setting specific goals in this way will really make it about so much more than the number on the scale or the way you look. If your goals are meaningful and close to your heart you are more likely to reach them.

 

2. Schedule a workout time

The key is to make exercise a habit, rather than something that you simply ‘should do.’ You want to think of exercise as a normal part of your day, like going to work or taking a shower. One way to do this is by scheduling a regular workout time. If you workout around the same days and time each week it will start to become a part of your everyday routine.

Sit down each week and plan your workouts to fit into your schedule. If you say to yourself “I’ll try to get my workout in after before dinner time” but have no set plan or time, you’re more likely to let excuses get in the way of fulfilling that workout. But, if it’s written down in your calendar you are more likely to stick to it.

 

3. Make it fun

Although there are numerous benefits to regular exercise, it’s still no easy task. If you do not enjoy the workout you are doing it will be nearly impossible to stick with it. Don’t just do a workout because you think it will burn the most calories or make you sweat more. There are countless different types of workouts to choose from that you’re bound to find something you enjoy.

If you’re a very outdoorsy person and nature lover, you might enjoy walking, jogging, hiking or biking. If you’re social and get really motivated by others, group fitness classes might be best for you. If you like to feel powerful then try picking up some heavy weights.

Variety is also important. It’s not only easy to get bored with the same routine day after day, but our bodies adapt rather quickly and need change to avoid a plateau. Mix it up throughout the week. It’s important to get a combination of both strength training and cardiovascular exercise.

 

4. Find your inspiration

While it’s important not to compare yourself to others, it can really help to have a little inspiration. Find someone who really inspires you, not just because they may be in shape but because they share your values, beliefs and concerns. Maybe they have an inspiring story that teaches you that you can accomplish anything.

Inspiration doesn’t just have to come from people. Other things that can be really motivational, especially during the times when you don’t feel like working out are quotes, motivational talks, or simply just putting on your workout clothes and starting your warm up to get in the groove.

 

5. Accountability

Accountability can be huge in keeping you motivated. Tell your close friends and family about your goals and what you will be doing to reach them. Ask them for their support. Next time you go out to dinner with those friends or have family over for brunch, you will be more aware about making good food choices because they are now watching you.

If you enjoy writing or keeping up with social media you might even start a blog or Instagram page showcasing your journey. Not only can you update your followers about your progress but you will find a lot of support which can be super helpful. Another option is to begin working with a professional, whether a nutritionist, personal trainer, wellness coach, etc. It can help to have a professional to design you a plan and help you track your progress. The fact that you would have to spend money on a professional is also a good form of accountability.

 

So stop telling yourself that you can’t and start telling yourself that you CAN! With some hard work, strong goals, and a little motivation you can start and keep a fitness routine, and it will be one of the best things you can do for yourself, inshallah.

 

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The Perfect Workout for Your Fitness Goals

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When people think of diet and exercise, weight loss is usually the first thing that comes to mind. However, there are countless reasons why people engage in a healthy lifestyle and weight loss is just one of the reasons. People may decide to take up exercise to build strength or muscle, to get faster, to improve overall health, or even as a means of socialization and keeping busy. Whatever your aim may be you need a proper workout plan that will help you reach your specific goal most effectively.

One Size Fits All

Here are the best ways to reach five of the most common fitness goals.

 

Goal: Weight Loss

Plan of action: When it comes to losing weight and keeping it off, there’s a lot to think about. It is recommended to dedicate 3-6 days a week to cardio for 30-60 minutes. It’s also a good idea to incorporate strength training into your routine about 3 times per week. Building lean muscle tissue will aid in the fat-burning process.

If you really want to burn a lot of fat but don’t have the extra time HIIT workouts can take as little as 8-20 minutes. It involves short bursts of energy followed by an active rest period. Examples of HIIT workouts are sprinting and plyometrics.

 

Goal: Build Muscle/Strength

Plan of action: Although I’ve grouped muscle building and strength building together they are actually two different goals. While both goals call for resistance training, muscle builders are training for size while strength builders are training for strength and endurance.

In general, muscle building requires lighter weight as you should be lifting one to six sets of eight to 12 repetitions. Building strength requires lifting heavier weights for less repetitions. A strength goal should incorporate one to five sets of weights for one to eight repetitions.

 

Goal: Overall Health

Plan of action: Some people neither want to gain nor lose weight but aim to maintain a healthy lifestyle. In order to maintain a healthy weight/lifestyle one should workout 3-5 times per week and should mix it up between cardio and strength training. Lean muscle helps to burn fat even while at rest so strength training is great tool to keeping your body in maintenance mode. Cardio can be anything you enjoy like walking, running, biking, swimming, yoga, etc.

 

Goal: Increase Speed

Plan of action: If you want to increase your running speed whether it’s for a 5k, a mud run or a marathon, consider adding specific drills into your routine. Sometimes people think that if they want to run a faster mile they should train by always running a mile until it gets faster. But the real way to amp up your speed it to switch up your routine. Try adding some sprinting and strengthening drills into your normal running regimen like sprints, pushups, lunges and squats. Drills can be added in as part of a dynamic warm-up, they can be added after your regular run, or you can even dedicate a few sessions per week just to drills.

Goal: Socialization

Plan of action: If you want to get your workout in all the while interacting with others, try a gym membership. Group fitness classes are a great way to interact with others who share similar interests. Many times you will see the same people attending the same classes so it’s easy to get to know each other. Not to mention the motivational atmosphere of ‘all being in it together’ really helps give you that extra push.

 

Goal: Stress Relief

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Plan of action: First you have to figure out what relieves your stress. Some people might benefit from light yoga classes that involve meditation and relaxation, while others may find that a sweaty kickboxing class really helps them to take the edge off. You may even benefit from a mix of both. Take one or two days a week to engage in relaxation and take another few days to attend a kickboxing class and let it all out on the bag.

 

 

 

If you feel you have been putting everything into your workout but are not seeing that outcome you would like, it may be that you are not training the right way for your specific goal. I hope this post can help to shed some light on the different methods of training that go along with different goals.

 

 

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Sticking to Your New Years Goals Part 4/4: “I want to stop overeating.”

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OK, here is the last post of this series. Many people who decide they want to eat healthier don’t realize that it’s not just about what you eat, but about how you eat.

The biggest factor in weight gain is calories. Eating more calories than your body is burning in a given day will result in excess weight, whether those calories come from healthy foods or not-so-healthy foods.

Granted, this does not mean I promote eating McDonald’s everyday! Healthy food provides us with the nutrients we need, promotes higher energy levels and aides in bodily processes. Thus, the majority of our diet should come from wholesome foods where about 10-20% of our diet should come from the foods we really enjoy.

Still, we must remember the importance of portion sizes regardless of what we are eating. Here are some quick tips to help you to control your portions.

 

Drink before you eat

Drinking a lot of water throughout the day, particularly right before mealtime, can help you feel full faster. It’s also a good idea to sip on water in between chewing. This can not only help to fill you up, but will aid in slower eating.

 

Fuel up every 3-4 hours

Don’t hold on to the old mindset of only 3 meals a day. If that really does work for you then there is nothing wrong with it. But, in general, people have long days and three meals simply isn’t enough. Snacking in between meals prevents you from extreme hunger which often leads to overeating. If you are going to be out all day, make sure to pack a piece of fruit or a protein bar in your bag.

 

Eat smart

Eat high volume meals that contain the right nutrients. Let’s compare vegetables with crackers as an example. Vegetables have a very high water content, which allows you to eat a lot with very few calories. Crackers, on the other hand, have low water content so a small amount has more calories. Thus eating a lot of vegetables are a great way to add volume to your meals because you can eat a lot and feel full for a lot less calories.

 

Along with high-volume you also want to ensure you are eating the right types of foods. Eating foods that are high in protein and fiber will fill you up until your next meal. Be sure to include protein with each meal, and eat a lot of fiber-rich foods throughout the day like vegetables and whole grains.

Smaller plates

If you are feeling very hungry and decide to eat a bowl of cereal, you are likely to fill that bowl all the way up. Use smaller plates and bowls when portioning out your food to avoid overdoing it.

 

Know your portion sizes

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I always like to tell people to spend one or two weeks measuring out food portions to get an idea of what they look like. From there, you will be able to eyeball it. You can also use your hands to measure the size of food. Here is a general set of food portions:

  • Meat – 3 oz or the size of the palm of your hand
  • Carbohydrates (pasta, beans, rice, etc.) –  ½ cup or the size of a clenched fist
  • Fats (oil, nut butters, nuts) – 1 tablespoon or the size of two thumbs
  • Vegetabels – 1 cup or the size of two clenched fists

This is a general list so always check labels for portion sizes.

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Keep the right mindset

Always ask yourself if you are actually hungry or if you are just thirsty or bored. Eat when you are hungry and find other ways to entertain yourself when you are bored. Also, keep the thought that you can always have seconds. Even though it’s important to follow correct serving sizes, it’s also important that you are not still hungry after eating. Having the idea in your mind that you can have seconds will make it easier not to overfill your plate. Many times we think we can eat more than we actually need so you may surprisingly find that one plate is enough.

 

I hope these tips were helpful. I really enjoyed writing this series.  Many times people tend to hit the New Year hard and then lose momentum as they go.

The key is to remember that healthy living is a lifestyle and you will grow and learn with time. Take small steps and don’t think that you have to do everything in January. You have a whole lifetime ahead of you and everyday is a chance to be better than the day before. No single day will be perfect and that is OK. Keep striving and you will get there, inshallah.

Keep Going

 

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Thank you all for reading. Please feel free to comment below with any questions or ideas for articles you would like to see. I’d love to bring you valuable content that can help you learn how to live a healthy life; mind, body and soul.  

 

 

 

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Hijab Promotes Inner Beauty

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Wearing the hijab comes with a heavy responsibility. Not only are we, as women and mothers, the role models for our children, but we represent our families, our communities and our religion. When people look at a Muslim woman the first thing they see is her scarf. Someone who knows nothing about Islam is likely to judge the entire religion based on the actions of that woman. Therefore, it is up to us to uphold the morals and values of Islam as best we can.

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As World Hijab Day is nearing, I thought it was a good time to reflect upon the hijab. I wanted to reflect not just on the importance of the hijab itself but how it has shaped my life, particularly in my field of work as a fitness trainer.

I’ve been wearing hijab for about one year now, alhamdulillah. Of course, the hijab changed me in so many more ways than just my choice of clothing. Hijab started off as something physical. It made me look different. It made me look Muslim. It hid my hair and body. It acted as a barrier between me and strange men.

But as time went on it started working a little more deeply. I began to notice that I was being respected. People were forced to look at my eyes and not my body. I felt proud of the courage I had to wear it regardless of what others thought. I became more aware of my actions and words. And most importantly, I felt a deeper connection to Allah (swt).

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While hijab was helping me in many ways, it was also hard. The hardest part about hijab for me was fitness. As a trainer I thought, “who will want to be my client if I can’t prove to them I have what it takes?” I thought proving I was a good trainer meant showing off my hard-earned muscle as a way to prove I was fit and able. I didn’t think people would take me seriously. But I trusted Allah (swt) and knew that if I had given something up for His sake, He would give me back something better.

As a trainer I had always said health and fitness was about more than just looks, but I never truly felt it. Putting on the hijab helped me to truly grasp the concept of inner health. Of course, I still wanted to look good and be happy with my body, but that became less of my aim and focus. I started feeling beautiful on the inside.

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I was eating better food; I was eating food for their nutrients and the benefit I could gain from them, rather than just eating for low calories. I developed a more well-rounded sense of health; a sense of health that enveloped full-body awareness. Awareness of the mind, body and spirit. Religion actually became a part of my health practices, and health became a means of worship and giving thanks to Allah for all that He blessed me with. And I think that this radiated off of me.

I realized that I was still getting clients. I realized that I now had the power to not only talk about full-body health, but to promote it through my own lifestyle.

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People may not be able to see my body, but is that a true indicator of a healthy person anyways? A healthy person is someone who works not only on their bodies but on their mind and soul as well. A healthy person is someone who balances between food they love and food that is nutritious. A healthy person is some who feeds their spirit. A healthy person is someone who recognizes the issues surrounding this world and lends a helping hand. A healthy person is someone who practices patience, gives their body a break when it needs one, and loves themselves through every step of their journey.

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As hijabis, we have that power to change the fundamental notions of society. We don’t have to live by the idea that beauty and looks are everything. We have the ability to force people to look at our hearts, personalities and intelligence. We have the ability to help other women who believe that their worth lies in their beauty alone. We can promote self-awareness and self-love. We have the choice to use health and fitness as a means of worship and showing gratitude, rather than using it to flaunt our bodies.

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As Muslim women, we have an obligation. An obligation to follow the Qur’an and Sunnah regardless of the barriers our society may put up. Hijab can evoke fear in some people, especially in Western cultures. But if we wear our hijab with confidence and dignity and portray as many characteristics as our beloved Prophet (saw) as we can, we can change that. We can stand up for women around the world and show that health is so much more than our external being. We are unique. We are beautiful. We don’t hide behind our hijab, rather, we use it to blossom.

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