Sticking to Your New Years Goals Part 3: “I want to eat breakfast everyday.”

Posted on January 19, 2016 by Fit Muslim Girl

While breakfast may be the most important meal of the day, it is often the hardest to implement. Morning-times tend to be rushed; you overslept, you have to get the kids ready for school and make it to work on time, you can’t find your keys. It’s no wonder why so many people skip it.

However, adding breakfast into your daily routine may be worth it. A nutritious breakfast has been shown to:

Aid in a more nutritionally complete diet
Give a mental edge
Help with energy and alertness throughout the day
Provide more strength and endurance during physical activity
Lower cholesterol levels
Aid in weight control and appetite control

WHAT SHOULD BREAKFAST CONSIST OF?

Adding a lean protein to your breakfast, such as eggs, Greek yogurt or cottage cheese, will keep you feeling fuller longer. It may even hold you over until your lunchbreak at work!

Complex carbohydrates, like oatmeal or fruit, provide a slower-releasing energy which will last throughout the day.

Healthy fats, such as nuts, nut butters or avocado will not only provide you with extra energy during workout time, but will also promote the fat-burning process.

A little caffeine can give you that quick mental alertness that you so desperately need in the mornings!

HOW CAN I EAT BREAKFAST EVERYDAY?

Wake up early enough to give yourself time to prepare and eat breakfast
Prepare breakfast ahead of time: overnight oats are a great option
Have a ‘no-cook’ breakfast like Greek yogurt with granola or cottage cheese and fruit
Take breakfast on-the-go: Quest bar or a piece of fruit with nuts are good choices
If you are able you might even take some breakfast with you and eat it while you are at work

I hope these tips were beneficial and can help you to add breakfast into your daily routine, inshallah.

Sticking to your new years goals part 1. “I want to eat healthy”

Posted on January 5, 2016 by Fit Muslim Girl

By now we’ve all made our New Year’s resolutions; laid them out in writing, pondered over them, and talked ourselves into the new and improved person we want to become. That’s great, but that’s only the first step. The next step is actually sticking to those goals rather than becoming among the 40% of individuals who drop out.

I’ve decided to create a series dedicated to providing you with information to help you stick to some of the most common New Year’s resolutions. This four-part series will, inshallah, be very short and informative to give you just what you need.

Without a doubt the most common resolution is: “I want to eat healthier.” Here’s how you can stick to it.

Eat more fruits and veggies

Eating more fruits and veggies will not only provide you with a variety of nutrients but will help to bulk up meals and help you to feel full faster.

Try adding vegetables to as many meals as possible. Throw some in your eggs at breakfast time, have a side salad at lunch, and roast your favorite vegetables to have with dinner. Vegetables can be incorporated into many dishes like soups, stir-fries, eggs and can even make great snacks with some hummus or a low-fat yogurt dip.

Fruits are a healthy way to satisfy your sweet tooth without added sugars and preservatives. Shoot for 1-2 servings per day.

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Go homemade

Whenever you can, make your own foods instead of buying it pre-packaged. Granola can be quite deceiving in stores; it seems healthy but the nutrition label is filled with added sugars. Mix together some rolled oats, nuts and seeds, and a little honey. Throw on a sheet pan and bake it at home.

Instead of buying frozen dinners like pizza, make an easy and healthy version of your own. Grab some whole wheat pita bread, top with your favorite veggies, a small handful of low-fat cheese and drizzle with some olive oil, salt and pepper in throw in the oven for a few minutes.

Snack

Instead of 2 or 3 larger meals a day, try snacking in between and have 5-6 smaller meals. Snacking will help to prevent you from overeating by keeping you satisfied and energized throughout the day.

Great snacks include a piece of fruit with a handful of nuts, trail mix, some raw veggies dipped in low-fat yogurt, whole wheat crackers with hummus, or some pretzels with string cheese.

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In conclusion

Eating healthy is a totally approachable goal, as long as you do it in the right way. Take small steps. Add one more healthy food into your routine each week. Start by adding more fruits and vegetables. Once you feel comfortable with that, start making some of you own foods. Then a week after, start adding healthy snacks in between your meals.

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Fun-Packed Explorations at Langkawi Geopark

Posted on December 29, 2015 by eliza noordin

I like to end the year doing something different. This year I got to explore Langkawi Island with family and pretty happy that Langkawi has grown so much with loads of fun and educational activities to do. The rainy season in Langkawi is in September so it is a safe destination to get a sunny vacation by the beach in December.

I would like to share 4 exciting explorations I had with my family:

1. Dayang Bunting Marble Geoforest Park

2. Machinchang Geoforest Park

3. Temurun Waterfalls by Mount Raya

4. Exploration to Pulau Rebak Kecil from Cenang Beach by foot

1. Dayang Bunting Marble Geoforest Park Exploration

You need to get a boat ride to Dayang Bunting Island. My party of 5 got a boat ride, on a sharing basis with 15 other tourists from AB watersports. The fee was RM25/adult and RM20/child below 12 years old. En Mohd Ashtar was very helpful to accommodate my booking via the internet, two days in advance. You can call his office 04-9551037 to make a reservation. He provided 2-way shuttle service from my hotel to the jetty located close to Langkawi Porta Malai Resort. We took the 9 am half-day trip. The first stop was Pulau Beras Basah followed by eagle feeding at Pulau Singa Besar. You get to see two types of native eagles; the White-bellied Fish Eagle and Brahminy Kite Eagle, flying right above the island and diving onto the surface of the water to catch fishes. You can’t miss these stunning birds as they would dive pretty close to the boats. The last and the most interesting stop was Dayang Bunting Island.

You need to hike for about 230 meters from the jetty to Dayang Bunting Lake. It is quite an easy walk, educational too, featuring rock formation on the island. Once you reach the lake, you can take a dip into the lake, put your legs into the water or can rent a kayak or boat. The lake is 33 feet deep so if you are not a good swimmer, you better rent a life jacket available on the platform. You can also save a few ringgit by bringing your life-jacket from your boat to the lake. The swim was really nice as the fresh water is clean and refreshing.

Dayang Bunting Lake

Refreshing Dip in Dayang Bunting Lake

After an hour on the island, we got onto the boat and said goodbye to beautiful island of Dayang Bunting.

Did you see a pregnant lady lying down on the back?

2. Machinchang Geoforest Park Exploration

A ride on the cablecab followed by a walk on the skybridge is a must in Langkawi. You need to get a ticket (RM30/adult & RM20/child below 12) to go onto the cablecab up to the Machingchang Mountain (second highest mountain in Langkawi, 850 m above sea level). Make sure you bring your Malaysian ID to enjoy local rates. Before you reach the top, you could stop at the middle station and grab some food. They offer nasi lemak and other local delicacies at the cafe. You need to queue back to continue your ride to the top station. Below is the view of Telaga Harbour Area & Seratosa Island (far left), a little unnamed island and Pulau Burau (far right) from middle station.

View from Middle Station : Langkawi Cable Car

After a couple of minutes on the cablecab, you would reach the 709 above sea level of Machinchang Mountain. The view from the top station is majestic.You could see Skybridge (as below), Andaman Sea, and other parts of Langkawi.

View of Skybridge from Top Station

View of Andaman Sea from Machincang Mountain

After that, we walked to Skybridge. You could walk (RM5/pax) or take the skyglide (RM35/pax) to Skybridge. If you want to burn some calories while enjoying the nature, you should walk to Skybridge. However, I do not encourage elderly, little ones and those who are not used to hiking to walk to skybridge. The steps were quite steep and can be difficult to some. It was a more-difficult walk than the one to Dayang Bunting Lake.

On the way back on Cablecab, try look for waterfalls right below you. We saw two waterfalls on the way back. Our experience was much better than the cable car rides in Hong Kong and Sentosa Island, and a lot cheaper too!

3. Temurun Waterfalls by Mount Raya (881 meters, highest mountain in Langkawi)

The Temurun Waterfall at the Top

If you are a fan of cold fresh water and love the feeling of water running on your back, you should visit Temurun Waterfalls. There are a few levels you could walk to, but the one at the top is worth dipping into. We were greeted by many friendly butterflies, and everyone who reached the top could not resist taking a dip. So, make sure you dress to get wet when you climb all the way to the top. The only changing area available is at the entrance.

Try the mee kuah at the stall by the entrance before you go back. The makcik cooked very good friend rice and mee kuah for us at a very reasonable price.

Temurun Waterfall

4. Exploration to Pulau Rebak Kecil from Cenang Beach

Cenang Beach is popular for its gorgeous sunset. Other than the gorgeous sunset, we got to experience something different, out of curiosity. But do not try this without a knowledgeable local with you. At 7:30am in the morning, during low tide, we saw a couple of sand banks close to the island across the Cenang Beach and a few people walking in the sea, towards the island. So, one morning, we decided to check it out. We walked in the knee-level water for a few hundred meters away from the beach, along with a few locals who were busy collecting sea snails on the bed of the sea.

A walk from Cenang Beach to Pulau Rebak Kecil

Pulau Rebak Kecil from Cenang Beach

I wanted to walk to the island, known as Pulau Rebak Kecil, so three of us kept walking in shallow waters for a few more hundred meters towards a visible sand bank. Along the way to the sandbank, I saw many interesting combination of big and small sea creatures; crabs, clams, sea-snails, baby octopus, prawn and baby leapord / zebra sharks. They were visible due to the shallow clear water. The estimated distance from Cenang Beach (A) to Pulau Rebak Kecil (B) was 0.86 km.

Estimated Distance From Pulau Rebak Kecil and Cenang Beach

Estimated Distance From Pulau Rebak Kecil (B) and Cenang Beach (A)

Baby Leopard/Zebra Shark

Crabs at Pantai Cenang

Clams & Sea Snails at Pantai Cenang

As we walked leaving Cenang Beach on the backdrop

After a long walk, we reached the first sandbar. It was not a straightforward walk but interesting as we saw baby leopard / zebra sharks and a few others we dare not go close to. We had aqua shoes on, so we need not worry too much about risks on our feet. The path was a zig zag as we follow the shallow path towards the first sandbank.

Reached the first sandbar

Then we ran along the sand bank towards Rebak Kecil Island and quickly returned. At the end of the sand bank was a steep drop into the sea which we managed to escape. We then walked towards a group of people closest to us, as we could see the water level around them.

Walking along sandbanks towards Pulau Rebak Kecil

Running back from Pulau Rebak Kecil

Then we walked back towards Cenang Beach. The water level was rising and the current was against our direction, so it was super tiring. At one point the water level was thigh-level. Again, do not try this. It gave me a good adrenaline rush but I would not try again unless with the presence of knowledgeable locals.

Rising water level on the way back

Prawn at Cenang

Octopus at Cenang

Lastly, the other activity I enjoyed practicing in Langkawi was yoga during sunset.

Sunset Yoga Plough Pose

There are so many other exciting activities you could do in Langkawi. Some historical, sometimes mystical, mostly enjoyable. I found this map pretty useful and handy to plan my trips whilst in Langkawi. You can get one FREE at the airport. So visit Langkawi and enjoy the Geoforest and beautiful beaches!

6 Tips to Staying on Track

Posted on December 27, 2015 by Fit Muslim Girl

It’s easy to get started, exciting actually. It’s Sunday afternoon and you sit down with a cup of coffee and your last cookie, and begin to plan out the next week. Healthy meals. Gym sessions. You have everything all set up and ready to start your new journey on Monday. The week goes really well, but then it begins to fall. You’re sick of the eating the same meals and your schedule is way too crammed to keep up with these workouts. You lose all motivation and eventually fall back into old habits.

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This is a very common scenario for someone starting down their healthy journey. The slip ups become more frequent and eventually discouragement and hopeless take over the once so lively enthusiasm. It seems to be that other people live up to their goals but you are just not made to do it.

Maintaining motivation it the hardest part of any fitness journey. But, it is not impossible! Many times, people are just going about it in the wrong ways. Here are some pointers what will help you to stay on track all the way to your goals and beyond.

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1. Don’t Rush

The biggest reason for a lack of motivation is that people try to do too many things at once. Think about the years of unhealthy habits you have down your belt. You can’t try and change them all in one day and expect to keep it up. Take small steps. Don’t go from laying on the couch everyday to 6 days a week of intense exercise. Start with 2-3 days per week, even for only 10 or 20 minutes. After about a month, once you feel it’s become a habit and your body is more accustomed, start adding in a bit more and overtime you will be a pro!

2. Plan Ahead

Don’t go into the week blindsided. Go over your schedule for the week and plan your meals and workouts around your schedule. Take one or two days to do some food prep for the week. Schedule your workouts on days where you have more free time and schedule your rests on busy days. If you have any plans to go out to dinner, check on the menu ahead of time and plan out your meal. Having things written out will make the week a lot easier.

3. Make the Time

This goes along with planning ahead. While you don’t want to overwhelm yourself, you also don’t want work and other responsibilities to take over your YOU time. If you really want to be healthy, make the time. 10 minutes of fast-paced exercise is better than nothing.

4. Have a Plan B

There will be many times when uncontrollable situations might ruin your plans. Always have a backup plan. Design a few quick at-home exercise routines in case you can’t make it to the gym. Keep smart food items in the house that will be there in case you have no time to cook. Examples of back-up foods I always keep in my house are canned beans, non-fat Greek yogurt, eggs, cans of tuna, and frozen vegetables. Just because you have to throw something together quick doesn’t mean it can’t be healthy.

5. Modify When Needed

Never be ashamed to modify. If you don’t have the time, modify your workout. If you’re trying a new workout class that is a little too intense, ask the instructor to show you some modifications. It’s great to push yourself, but when you go too far beyond your limits you may discourage yourself and drop out. Stop right at the edge of your comfort zone and work there.

6. Make a List

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Write a list of your reasons for beginning a health journey. Don’t be afraid to make it personal, after all, it’s only for you. Whenever you need a little pick-me-up, dig out your list and remind yourself of why you started in the first place. This can be a powerful tool to bringing motivation levels back up.

Most importantly…have fun. There will be times when you have to push yourself out of your comfort zone. There will be times when you will have to force yourself to work out when you are dreading it. But always remember to keep it balanced. Push yourself, but not over your limits. Recognize the times when you have to listen to your body and just take a rest. The most important means of staying on track is enjoying the journey.

xoxo

**Download a FREE Meal Plan from Fit Muslim Girl >>> FREE Meal Plan <<<

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7 Principles of Healthful Eating

Posted on December 19, 2015 by Fit Muslim Girl

The key to maintaining a healthy diet is understanding how to eat right in the first place. The diet industry could not be more confusing with its conflicting views, fad diets and continuous altering of information.

In reality, a healthful diet is actually quite simple. Once you know the basics you can alter it to fit your lifestyle and your taste buds. Here are 7 principles of healthful eating.

Eat Real Food

In general, you want to be sure you are consuming whole, nutritious foods such as in-season fruits and veggies, whole grains (quinoa, brown rice, etc.), whole grain bread/pasta, lean meats, Greek yogurt, hummus, nuts and seeds, all natural nut butters, organic eggs, beans, and water.This is not a definite list but a general idea of good foods to consume.

For the most part try to avoid processed/boxed foods, sodas and other sugary drinks, fast food, fried food, white bread, refined pasta, canned foods, chips, and candy.

The 80/20 rule

While it is important to get the majority of your calories from clean foods, there has to be some room for treats, otherwise you will be miserable and probably won’t last too long on the diet. A general rule of thumb is to eat clean 80% of the time and treat yourself the other 20% of the time. Allow a small treat every day or every other day, or allow for a big treat a few times per week.

Eat Less Meat

While meat offers a good source of protein, iron and vitamin B12, it also packs a lot of saturated fat and cholesterol. For this reason, meat should make up a small majority of your diet. For the most part the baseline of a healthful diet should consist of grains, nuts, seeds, fruits and vegetables; think Mediterranean diet. Nuts, beans, and whole grains are all great replacements for meat as they contain a lot of protein with better (or no) fats and a lot of fiber.

Reduce Sodium and Sugar Intake

While both sodium and sugar are essential parts of the human diet, it is safe to say that most people get more than enough. How can we avoid eating too much? First of all, staying away from the boxed foods is a start. These foods typically contain a huge amount of added sodium or sugar, especially if the labels read “low-fat” or “non-fat.”

Try to avoid adding extra salt while cooking; remember that a little bit can go a long way. Use flavorful spices and a lot of fresh herbs to count for a lack of salt.

It is also wise to limit fruit intake to 1-2 servings per day, as many fruits contain a lot of sugar. Instead of reaching for an apple, go for a serving of berries as they are known for their low sugar content.

Wholesome Grains

Replace refined grains such as white bread, white rice, white potato, white pasta with whole grains. Whole grains are foods like steel-cut or rolled oats, brown rice, sweet potato, whole wheat bread/tortilla/pasta, quinoa, couscous, whole grain barley, lentils, etc.

Instead of white toast in the mornings try having some oatmeal and berries with your eggs. Instead of croutons add some quinoa to your salad. Try some brown rice on the side for dinner.

Healthy Fats

Many people are confused about fats. Fats are an extremely important energy source for the body and the brain. There are two important things to know about fats.

1) You want to know which fats are good for you. The “bad” fats are saturated and trans fats which are found in foods like dairy, beef products, palm and coconut oil, butter, and fried foods. The “good” fats are polyunsaturated and monounsaturated fats which are found in foods such as nuts and seeds, nut butters, vegetable oils, oily fish like salmon, avocado, olives, etc.

2) You need to know that fats contain more calories per gram than do carbohydrates and protein. So, although fats are extremely beneficial, you need to ensure you are not over-eating them. I will discuss this next.

Watch Portion Sizes

The easiest, and really only, way to gain extra unwanted weight is by eating too much. While unhealthy foods may be the culprit of various diseases, calories are the one and only culprit of weight gain. No matter what you are eating you need to have an understanding of healthy portion sizes. Does that mean you need to measure everything you eat? Certainly not. Here are some general tips.

Women should have about 3-4 oz of meat or a portion of meet the size of your palm
Carbohydrates (rice, beans, quiono, etc.) should be between ½-1 cup or a portion the size of one cupped-hand.
Because they are so low in calories yet high in nutrients, there is no limit of vegetables. In general about 2 cups, or two cupped-hand sizes is recommended. Shoot for a lot of leafy green vegetables.
Have 1 medium sized whole fruit or 1 cup (or size of a cupped-hand) of berries
Consume about 1 oz, or a serving the size of your thumb, of nuts/oils.
The portion size for nut butters is 1 tbsp per serving.
Listen to your body: eat when you are hungry, stop when you are full.

To sum it up

The majority of your diet should consist of real, whole foods.

Limit processed and junk food but do not completely cut it out. Follow the 80/20 rule.

Try to consume less meat and more beans and whole grains.

Be aware of your salt and sugar intake.

Replace refined grains with wholesome grains.

Pay attention to the type and amount of fats you consume.

Be conscious of portion sizes.

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Spice It Up! 8 herbs and spices that are good for your health

Posted on December 15, 2015 by Fit Muslim Girl

All too often we hear the complaint that healthy food is boring. It’s true. Healthy food, on its own, can be quite bland and flavorless. But I have a trick for you that will get your food tasting delicious without added fat and calories (for the most part). Welcome to the world of spices and herbs.

Surprisingly enough, many spices and herbs are packed with nutritional benefits. Historically, many were celebrated for their medicinal benefits even before they were put to culinary use. Not only are they great for your health but they pack the punch that your food might just need.

Here are 8 of the healthiest herbs and spices that will bring your food from dull to delicious.

1. Cinnamon

A fall favorite, cinnamon has a warm and spicy flavor that works well with cloves, nutmeg, all spice, nuts and fruits. Studies have shown that cinnamon may help people with type 2 diabetes to control their blood sugar level. Adding up to 1 tsp of cinnamon to food can lower spikes in blood sugar after that meal.

2. Sage

Sage tea can be great to sip on if you have a sore throat or upset stomach. Current research also suggests that it may help to improve brain function and memory, particularly the symptoms of Alzheimer’s disease. In one study, college students were given sage extracts in a capsule for before performing a memory test. These students performed significantly better than those who did not take the capsule and they also experienced improved mood.

3. Rosemary

Rosemary is most often used in marinades and in cooking meets to add flavor. It pairs very well with lamb, potatoes and citrus flavors. It has anti-inflammatory effects that can help to relieve allergies and nasal congestion symptoms. Rosemary oil also has some stress-relieving benefits and is often used in aromatherapy.

4. Turmeric

With its beautiful yellow color, turmeric has a peppery and warm flavor and pairs well with curry and ginger dishes. Curcumin, a compound found in turmeric, has potent antioxidant and anti-inflammatory properties. Its anti-inflammatory trait is so strong that it actually matches some anti-inflammatory drugs. It can help to relieve pain from arthritis and injuries, and may play a potential role in managing heart disease, diabetes and Alzheimer’s disease.

5. Cayenne Pepper

Cayenne pepper is a type of chili pepper used to spice up dishes. But be careful…you only need a little bit! This spice is very popular for reducing appetite and inducing fat burning. It is commonly used in tea as a weight loss method. Although it is true that cayenne pepper revs up the metabolism, it is not significant for long-term weight loss. Studies have shown that those who are accustomed to spicy foods often don’t experience this effect, indicating that a tolerance can be built up. There are links to possible anti-cancer benefits in animals but this has not been proven in humans.

6. Ginger

Ginger pairs well with curry dishes, citrus, soy sauce and spice. 1 gram or more of ginger can help to treat nausea and upset stomach, including nausea caused by chemotherapy. It also has strong anti-inflammatory effects and may help with reducing arthritis pain and some cancers. One study found that ginger extract injections helped to relieve osteoarthritis pain of the knee.

7. Saffron

One of the most expensive herbs in the world, saffron is actually the dried stigmas of flowers. Its deep auburn color is often used to add color to dishes. It has a sweet flavor and pairs well with rice and shellfish. Saffron can be used to uplift mood and can even help treat mild to moderate depression. It can also help to regulate periods for women who experience irregularity and a saffron herbal supplement can help with menstrual pain and cramps.

8. Mint

Mint leaves are wonderful, particularly during the warmer weather, as a refreshing burst of flavor that can be added in beverages or summer salads. It can also help brighten up a dense dessert. Aside from providing a wide range of traditional nutrients, it can not only relieve stress with its scent but can also help with easier breathing in people with asthma and allergenic rhinitis. Peppermint is also a stomach soother and can help alleviate the symptoms of irritable bowel syndrome.

Tips on how to use spices and herbs

I will leave you with a few quick tips on how to incorporate herbs and spices into your healthy dishes.

Avoid overwhelming a dish with too many seasonings, rather use seasonings to bring out the foods natural flavor
Never use two very strong spices/herbs together. Always mix a strong with a mild
Use dry herbs early in the cooking process and use fresh herbs at the end
Don’t randomly use seasonings; do a little research and find what works well together
Don’t overuse salt; use healthy spices and herbs to flavor your dishes

What Is the Best Time to Exercise?

Posted on December 5, 2015 by Fit Muslim Girl

Many people swear by early morning sweat sessions as the best method for losing weight. But what about those of us who couldn’t fathom a workout that early in the morning? The good news is that finding the perfect time for exercise is more about personal preference than it is about physiological benefits.

What is important is finding a time of day that works best for you in order to make exercise a habit.

Morning Perks

You have the psychological pleasure of knowing your workout is done.
It is easier to keep a consistent routine in the morning.
There is less room for other responsibilities and time pressures to interfere.
A full day of work can take a toll on one’s willpower, no matter how well-intentioned you may be.
Early workouts may help with a more sound sleep, while workouts too late in the day may make it harder to fall asleep at night.

Advantages of Later Workouts

Body temperature is higher later in the day, which leaves the muscles less stiff and less susceptible to injuries.
Muscle strength and endurance may be at its peak in the afternoon.
The body produces more testosterone later in the day which is important in strength and muscle building.
You may have more energy later in the day after fueling your body with some nutritious meals.

Listen to Your Body

While there may be some advantages to working out at different times of the day, those differences would be minor, with a bigger significance lying in the psychological effects of the workout. If you are not a morning person there would be no advantage to forcing yourself out of bed at 5 am to workout, only to be miserable the entire time. The benefits of working out come in consistency, so pick a time of day that will allow you to enjoy your workout and become consistent.

Be Realistic

Picking the perfect time of day may not be as easy as choosing a number on the clock. Take a look at your daily schedule and pick a realistic time that will not interfere with other responsibilities. If your days are packed from morning until night, a morning routine might be best. If you have a free schedule after work and morning is not your thing, go for an after-work routine. If you have some little bits of free time in the middle of the day, throw in a quick 20 minute workout in the afternoon.

Consider the Social Setting

To some people, the social setting is a very important aspect of their workout. Some prefer solitude and alone time which you can get early in the morning, in the middle of the day during the work-week, or much later at night. Others prefer a gym atmosphere with plenty of people to keep them motivated. The gym tends to be packed mid-morning, or around rush-hour time between 5-6 pm. You may even do better with an exercise partner. If that is the case, try to come up with a time that works for the both of you, even if that means a quick walk during your lunch break with a co-worker.

The Bottom Line

The most important things to consider when coming up with a workout time is your preference, your schedule, and how you can be consistent. Exercise is not a “one-size-fits-all” kind of thing, so don’t be fooled by the people who say that one time of day is best. If you find mornings the best for you, just be sure to warm-up a little bit longer than normal to avoid injury. If afternoon/night time is better, keep the timing consistent and eat after your work out, not before.

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A Proper Cool Down

Posted on December 2, 2015 by Fit Muslim Girl

This is going to be my last post for my #workoutwednesday series. I thought it was a good idea to close it out with a cool down routine, which is often the most overlooked aspect of exercise, although it is equally as important as the warm-up.

The Importance of a Cool Down

A cool down takes place after a workout with the goal of slowly getting the heart-rate, breathing, and body temperature back to its pre-exercise state. A proper cool down usually lasts for about 5-10 minutes, and should start off with some low-intensity exercises followed by stretches.

The benefits of cooling down include

Bringing the body’s physiological state back to normal
Reduces the risk for muscle cramps and spasms
Helps to offset some muscle soreness
Aids in muscle recovery
Removes waste build-up (like lactic acid) that occurs during physical activity
Prevents dizziness and fainting after exercise

How to Cool Down

Step 1: Light Activity

The first part of a quality cool down should start off with about 3-5 minutes of light activity. This can differ depending on the individuals workout.

Here are some examples:

After a run you might take a light jog for 2-3 minutes, followed by a 2-3 minute walk.
After a spin or bike workout you might pedal on a flat road (light resistance) for 3-4 minutes, followed by 1-2 minutes pedaling with no resistance whatsoever.
After a strength training workout it’s a good idea to do 3-5 minutes of dynamic stretching, like we saw in our warm-up routine, or even some yoga poses.
After a swimming workout one can swim a few leisurely laps around the pool.
Instructor-led fitness classes typically have a warm-up and cool down built into the routine.

Step 2: Stretching

The second and last part of a quality cool down will consist of stretching for another 3-5 minutes. You want to make sure you are focusing on the muscles that were being activated during the workout. In order to incorporate relaxation into my cool-down routine, I like to hold each stretch for 5 deep breaths.

Here are some examples of stretches:

Front Shoulders Stretch

Triceps Stretch

Standing Side Stretch

Chest Opener Stretch

The Forward Hang

Upper Back Stretch

Quad Stretch

Calf Stretch

Forward Fold

Glute Stretch

Hip-Flexor Stretch

Lower Back Stretch

Cobra Stretch

I truly hope that you all enjoyed this series! The aim of #workoutwednesday was to share some information related to proper exercise, promote a healthy lifestyle, give ideas of some different types of workouts, and most importantly, to inspire you to exercise and take control of your health!

Please keep checking back on this blog for more health and fitness posts, and possibly a new series =).

Enjoy your cool down and don’t forget to incorporate it after every workout. If you are short on time, modify; something is always better than nothing.

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A Dynamic Warm-Up

Posted on November 25, 2015 by Fit Muslim Girl

For this weeks #workoutwednesday I decided to talk about warming up. Your warm is just as important, maybe more so, than the actual workout itself. Therefore, it’s imperative to understand the importance of warming up for the body and which types of warm-up exercises are best.

The warm-up is meant to gently prepare the muscles for physical activity by increasing heart-rate and blood flow. It is also a means of mentally preparing for the upcoming workout. A warm-up is the best way to loosen up the muscles and prevent injury.

About a decade ago, static stretching, which requires holding a stretch for about 8 or more seconds without movement, was considered to be the best way to warm-up before sports or any type of physical activity. However, we now know that dynamic stretching, which is a combination of stretching and movement, is in fact the most effect method to engaging the muscles before physical activity.

Through a mixture of stretching and light cardiovascular activity, dynamic stretching will activate the muscles, improve range of motion, and enhance muscular performance.

Here is a quick dynamic warm-up that can be done before any type of workout. You will perform each exercise once for 30 seconds each.

Knee Highs

Glute Kicks

Alternating Knee Hugs

Alternating Ankle Grabs

Alternating Leg Kicks

Walking Squats

Lateral Lunge Stretch

DESCRIPTIONS & VIDEOS

Knee Highs

Start by standing straight with feet hips width apart and arms hanging down by sides. Jump from one foot to the other while at the same time lifting the opposite knee as high as possible. You should be jumping onto the balls of your feet and arms should be swinging in motion with the movement. You may move forward while you perform this exercise or remain in place.

https://www.youtube.com/watch?v=mFfyYiaGq-4

Glute Kicks

Start by standing with the knees close together and arms by the sides. Flex your right knee behind you so that the heel of the foot touches (or comes close to) the glutes. Then lower the leg back down and do the same thing with the opposite leg. You may do this at a faster (almost jogging in place) pace, or you can do one leg at a time and do more of a stretch pace. You may also move forward while performing this exercises or remain in place.

Alternating Knee Hugs

This exercise is similar to the high knees only it is performed slower and more like a stretch. Start by standing tall with feet under hips and arms by sides. Lift one leg to bring the knee as high up as possible while grasping it with your hands and hugging in towards the body. Lower and repeat on the opposite side. This can be performed while moving forward or while standing in place.

Alternating Ankle Grabs

This exercise is similar to the glute kicks only it is performed slower and more like a stretch. Start by standing with knees close together and hands by the sides. Flex your right knee behind you while grabbing the ankle with the right hand and squeezing it closer towards the body to close the knee joint. You should feel this stretch in the thighs. Lower the leg and perform on the opposite side.

Alternating Leg Kicks

Start by standing with the feet shoulder width apart and arms by your sides. Engage the core and kick your right leg forward with flexed feet as high as you can (hip’s height is advisable) while reaching the opposite arm forward to meet the toes. Lower the leg and bring the arm back to the starting position then perform on the opposite leg. This can be done moving forward of by standing in place.

Walking Squats

Start with feet together and hands by the side or on hips. ‘Walk’ the right foot out to the side until the feet are about hips distance apart and perform a squat. Then, using the same leg you stepped out with, push back to the starting position. Repeat with alternating legs.

Lateral Lunge Stretch

Start by standing tall with feet hips-width apart and hands on hips. Step out with your right foot and shift your weight over the right leg while holding the leg at a 90 degree angle. Push with that same leg to bring yourself back to the starting position. Repeat with alternating legs.

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Healthy Stir Fry

Posted on November 22, 2015 by Fit Muslim Girl

It can be quite hard to decide what to eat/cook when your trying to be healthy, especially when you need something quick and easy but also enough to fill you up for a while. I find that stir-fries are a great way to make a fast and healthy meal with whatever is already in the house!

The other day I realized that I had some baby spinach and broccoli that I knew would go bad if I didn’t use them up soon so I decided that throw everything together and make a stir fry. This is probably the easiest meal you can make because you can literally throw in anything you want. I don’t have an exact measurements for this stir fry as I just kind of threw everything in there, but here is how I made it.

Your Base

I always keep brown rice in my house, and to me, rice holds up really well to the traditional flavors of a stir-fry. Brown rice is a healthier alternative to white rice as it contains dietary fiber that aids in digestion and provides a slower release of sugar giving you a more lasting energy and feeling of satiation. For a non-traditional route you can also use couscous or quinoa. If you love noodles, try to use some variation of whole wheat pasta instead.

Protein

It’s a good idea to throw in some protein for added flavor, appeal, and to help you get fuller faster. I decided to go for a vegetarian stir fry and used chickpeas as my protein source because 1) I already had some in the house and 2) meatless meals contain less fat and cutting down meat consumption proves to be extremely beneficial in preventative health. So to go vegetarian you can use any kind of beans you like, or you can take the meat route and use some diced up chicken, beef, or any meat you prefer.

Vegetables

The suggestions are pretty much endless for this category. I used broccoli, carrots and baby spinach because I already had these in the house and my aim was to use whatever I had without making a trip to the grocery store. A tradition stir fry typically contains a lot of greens like broccoli, bok choy, watercress, celery and mushrooms. However, you can use any vegetables you prefer and as little or as many as you’d like.

Sauce and Spices

I always keep low-sodium soy sauce in my fridge because it is a great flavor enhancer to many dishes so this was the sauce for my stir fry. I find that ginger, cinnamon and curry work really well with soy sauce, and I also used some crushed red pepper flakes for a kick, and garlic powder because I didn’t have any fresh garlic to use. As with the vegetables, the spices you can use are limitless. Don’t be afraid to add your personality and culture to the dish; this is what makes cooking so great!

Putting It All Together

Because stir fries can contain many ingredients it may seem a little overwhelming to cook.But, if you have even the slightest experience with cooking you’ll be able to figure it out quite easily.

Prep Your Ingredients – Decide exactly which ingredients you want to use and get them prepped. Chop your veggies, cook your rice and beans ahead of time, and get everything together that you will need.

Cook in Steps – If you are using meat, get those going first and cook your veggies separately. If your not using meat, then start with the vegetables as they are going to take the longest to cook. I started by sauteing my broccoli and carrots in a little bit of olive oil because I know they take a while. Because they are quite hard I cooked them covered in order to retain their moisture. Once they were about halfway cooked I added in the spices along with salt and pepper to release those flavors and continued cooking them covered. When they were just about done but not quite, I got my cooked rice in there to heat up, then added the beans (which were already cooked) to get those nice and warm. Once everything was just about done I added my baby spinach because I know it cooks very quickly. I added some more salt and pepper, a dash of olive oil and some soy sauce.

Taste – Give your stir fry a small taste to make sure the flavors are there and your meal is done! So easy and it only takes three simple steps.

Next time you want to make a simple, nutritious dish that will leave you feeling full and satisfied, try your hand at a stir fry. If you keep the right ingredients in your house then you won’t even need to make a trip to the store!