Be Inspired : A Young Fitness Trainer Shares her Routine


Chelsea Panzarella, a beautiful soul born and raised in Rhode Island, USA. Raised with no religion but considered herself a non-practicing Christian. Alhamdulillah, she converted to Islam about 6-7 months ago. She is a fitness trainer.

We are honored to be given the opportunity to interview Chealsea where she shares her active lifestyle with us.

  1. What do you do before becoming fitness trainer?
    After graduating college, I took some time off before finding a job. I participated in a fitness competition and fell in love with the lifestyle clean eating and heavy weight lifting. I decided that I wanted to become a Personal Trainer to help inspire other to love fitness as much as I did.
  2. What motivates you to be a trainer?
    My own experience and love of health and fitness motivates me to be a trainer. I learned a lot about lifting weights and building muscle in order to lose and/or maintain weight. I’ve found that many women are scared of weights and have misconceptions of becoming too bulky. I want to educate them on the importance of both cardio and weight lifting. I want to inspire women to take control of their health in the right way!
  3. What does the training involve? biking? gym? Yoga?
    My training programs consist of nutrition plans and workout plans. Nutrition is based on whole, fresh foods and proper macronutrient balance (calories, lean protein, healthy fats, complex carbs). Exercise is based upon their fitness level, experience, and whether they workout at home or at a gym. It is typically a mix of weight training and cardio. I like to work with them to help them find exercises that they love because I want it to be enjoyable. My programs run 12 or 16 weeks in length, the reason being that I want it to become a lifestyle for them rather than a short term diet and workout program. I consistently communicate with clients and do weigh in’s every other week. Nutrition and workout plans change every 4 weeks based upon their progress. I also set up 1 month challenges in order to help people jumpstart their goals.
  4. Is it hard to get the Muslims to join your program?
    My businee is relatively new so I can’t really say for sure as I am still working on building that initial client base. I feel like many of the Muslim women really want to become healthier but they are confused about what health really means, or they don’t know where to start. I have a lot of people who ask for advice or about my programs but they have a hard time making that initial step and actually going for it.
  5. What is your opinion working out indoors and outdoors? Which do u prefer?
    For me personally I mostly workout indoors. I do a lot of heavy weight lifting as well as fitness classes like zumba, spin, and kickboxing so the gym is really where I get most of my exercise done. I also like the treadmill and elliptical because it allows be to do sprints without being able to slow down my pace. I do like to get outside once a week (when the weather permits) either for a distance run or a track workout.
  6. What is the obstacle of being a muslim trainer for you?
    The hardest part is not being able to show my progress. I think one of the biggest things people want to see in a trainer is that they are fit. I’ve had to find some new and creative way to post about my progress and knowledge. I have recently started posting some at home workouts which I think people are really enjoying!
  7. What is your daily workout routine like?
    As of right now I’m lifting 4 days a week. I alternate between chest/triceps, back/biceps, legs, shoulders/abs. Then I do 6 days a week of cardio. On weight days I do weights first then usually go to a workout class. On just cardio days I’ll usually do a HIIT (as shared below) workout.
  8. Are there any changes on your workout routine and diet after the conversion?
    A little bit but not too much. I’ve never been a fan of pork so Alhamdulillah that wasn’t hard for me to cut out! I’ve had to find some alternative ways to do some of the exercises I was used to because the new women’s gym, although it’s amazing, it doesn’t have all of the machines that a mixed gym would have. I’m still working on learning more about halal and sunnah foods, I have started eating a lot more honey and dates! I have also decided, starting this week actually, that I will begin to fast once per week. I need to prepare for my first ever Ramadan! I’ve also read that fasting has great health benefits so I’m super excited to implement this into my nutritional regimen.
  9. Do you take extra supplement for your health?
    I do take supplements but I like to keep them minimal and basic because nutrition is the most important part and supplements are only enhancers. I do, however, take multivitamins, fish oil, whey protein, and meal replacement shakes through Herbalife.
  10. Do you find the conversion helps you in terms of fitness?
    ABSOLUTELY! In so many ways I don’t know if I can write them all. Until I began covering up I never realized how much I was actually doing it for looks. Since wearing hijab, fitness is so much more to me. It is about feeling energized and accomplished, it is about inspiring others rather than just showing off, it’s about connecting with Muslimah’s around the world through health, it is about one day having kids and being able to keep up with them, and most importantly it’s about keeping this body that Allah has blessed me with healthy for as long as I can!

She delivers her training to clients online, so you can be anywhere, as long as you have internet access you are able to get Chelsea to guide you. This wonderful woman also shared a quick tip for workout. Simple, yet impactful.

 

Total Body HIIT Circuit

Key Points

HIIT (high intensity interval training) is a higher degree of interval training where one would perform short bursts of very high intensity exercises followed by a somewhat larger, smaller or equal period of active rest. HIIT training helps to improve cardiovascular health, metabolism, and intensifies the fat burning process.

This is a bodyweight workout that can be done outside, in the home, or in a gym.

You will perform 3 sets of the exercises grouped together. For example, you will complete each exercise in the first box once (25 bodyweight squats, 25 jump squats, pushups to failure, and 25 crunches, without rest in between…that equals one set. Go back to the top of the box and repeat 2 more times. Once you are done with the 3 sets you will execute 15 burpees.

 

THE WORKOUT

 

EXERCISE

REPS

SETS

BODYWEIGHT SQUATS

25

3

SQUAT JUMPS

25

3

PUSHUPS

TO FAILURE

3

CRUNCHES

25

3

After all sets are complete, execute 15 burpees

60 SECOND REST

EXERCISE

REPS

SETS

ALTERNATING STATIC LUNGES

25

3

ALTERNATING JUMP LUNGES

25

3

TRICEP PUSHUPS (hands under shoulders)

25

3

REVERSE CRUNCHES

25

3

After all sets are complete, execute high knees for 1 min

60 SECOND REST

EXERCISE

REPS

SETS

TUCK JUMPS

25

3

BURPEE SUICIDES (this is a burpee with a pushup at the bottom and a jump at the top)

25

3

PLANK JACKS (hold a plank and bring feet in and out like a jumping jack)

25

3

BICYCLE CRUNCHES

25

3

After all sets are complete execute mountain climbers for 30 sec

InsyaAllah, we will be getting more tips from her in the future.

 

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