The Ladder Workout

Posted on November 18, 2015 by Fit Muslim Girl

This week for #workoutwednesday we will do a ladder workout. A ladder workout is a type of workout that focuses on gradually increasing or decreasing the difficulty of the exercises. It is a great way to build up endurance and strength. Due to a few requests this workout can be done at home and requires zero equipment.

Because all of these exercises have been featured in my previous workouts there will be no description at the bottom. If you do not know how to perform any exercise, YouTube is a great tool.

To complete this workout, perform each exercise down the list back-to-back. There is a short rest incorporated into the workout but remember to go at your own pace and take a break any time you need to.

5 Push-ups

10 Burpees

15 Crunches

20 Jumping Jacks

25 Squats

30 second rest

25 Squats

20 Jumping Jacks

15 Crunches

10 Burpees

5 Push-ups

1.2.

PICTURE CREDITS

1. http://media3.onsugar.com/files/2014/10/31/677/n/1922729/f5a12f7fbcd52af8_Basic-Push-Up.xxxlarge.jpg

2. http://www.munsterbootcamp.com/wp-content/uploads/2015/07/knees-pushup-munster-bootcamp.jpg

3. http://www.smartfoodandfitness.com/wp-content/uploads/2014/08/Burpees.png

4. http://31.media.tumblr.com/c07f5137b8a54faa06ba920de03cd77f/tumblr_inline_mx41bxukVQ1rdu2za.png

5. http://www.dietsinreview.com/images/cache/450x300_Jumping-Jacks.jpg

6. http://www.rockwallrectech.com/wp-content/uploads/2015/03/Air-Squats.jpg

Jumping Over the Workout Hurdle

Posted on November 13, 2015 by Fit Muslim Girl

We all know those fitness freaks; the people who can’t live without the gym, who revolve their schedule around their workout, who show up late to plans because they couldn’t pull themselves away from the treadmill. What makes them this way? Why can’t I be like one of those people? It seems to be that some people are just born with the will to work out while others have to force themselves to get moving. Although genetics seems to be somewhat at play, the good news is that you can become one of those people. You just need to spend some time with your thoughts. Here are six tips to get you jumping over that workout hurdle.

Picture Your Ideal Self

What are your goals? Do you want to fit into an old pair of jeans? Do a pushup? Run for 1 mile without stopping? Be able to bend down and touch your toes? Whatever your goal may be, picture yourself having already accomplished it. How do you feel? This is a useful mental exercise to keep you motivated and determined. The more you imagine yourself in the situation you want to be in, the more you believe in it and the more real it starts to become.

Zero In On the Perks

Due to our human nature we tend to focus more on the negative than the positive. When it comes to exercise we are quick to think of all of the reasons why we shouldn’t workout. Next time, force your mind to shift to the positive. “I will be one step closer to my goal.” “It’s good for my health.” “Pushing myself will make me stronger both physically and mentally.” “I want to grow.” If you have to, write a list of all of the positive aspect of exercise and read it just before getting ready for your workout.

Believe in Yourself

Often times we consider laziness to be the culprit of skipped workouts. Although that may be part of the problem, the biggest hindrance to working out is a feeling of discouragement. Many people don’t actually believe they will ever change, or don’t believe they have what it takes. Everyone has the ability to change if they want to. If you trust in the process and practice consistency then you WILL see changes. Keep telling yourself that it will happen and don’t let doubt cloud your mind, for that is the biggest setback.

Form the Habit

Get in the groove! Once exercise becomes a habit, a normal part of your routine, it’s likely to become much easier to stick with. It’s just like work. No matter how much you love your job, it’s not always easy to get out of the bed every morning five days week and go to work when there are plenty of other things you’d rather be doing. But, we do it because we have to. Sometimes our five daily prayers become heavy on us, and we feel unmotivated. But we push through because we know that the reward at the end is greater. Keep that same mentality with your workout. Do it because you have to; do it because of the reward and the growth it will bring. Push through until it becomes a habit.

Accept Where You Are

“You don’t have to be great to start, but you have to start to be great.” This quote by Zig Ziglar is my absolute favorite quote because it is so comforting and true. Everyone has to start somewhere. It is truly OK to be completely and utterly out of shape. Maybe you can’t even do 1 pushup. Maybe you are out of breath after only 3 minutes running on the treadmill. Maybe you want to start yoga but you can’t even reach your toes in a forward fold. That is OK. Find beauty and solace in the place that you’re in. It gives you that much more opportunity for growth and improvement. It gives you that much more of a challenge to overcome. It gives you that much more of an inspiring story to share with others. Where ever you are now is OK. Giving up because you are not where you want to be is a sure way to stay in the same place. You will change. You will advance. You just have to accept yourself as you are and continue to work towards your goals.

Take Small Steps

Sometimes we want to reach a certain goal so badly that we take all of the wrong steps to get there. When I first started yoga I was dying to be able to do a handstand, to be able to bend my body in half like a pretzel, and to be able to hold myself in impressive arm balance poses. But I overstepped all of the most important means of getting there. How can I do a handstand without learning a headstand first? How can I bend like a pretzel without perfecting the most basic yoga stretch, the forward fold? How can I hold myself in arm balances without building up the necessary strength? I got so caught up in all of the advanced poses that I was going nowhere fast. As tempting as it is to push beyond our limits, we must master the basics or else we will easily give up. Build your foundation. Start small. Progress is not supposed to be fast. No matter what goal you are working towards, it will take time to get there. Islam did not come in one day, but rather it came over a 24 year period. Take your journey one step at a time and be patient.

A Morning Yoga Routine

Posted on November 11, 2015 by Fit Muslim Girl

Yoga is a full-body workout that really incorporates a great balance that is hard to find in other exercise routines. It encompasses both physical and mental strength, endurance, flexibility, balance, and relaxation all in one. It’s quite near impossible to hit all of those elements together in any other form of workout. Since we’ve been focusing a lot on endurance and strength training I thought it would be nice to take it a little slower this week with a morning yoga routine.

This workout is meant to flow so you should move through each pose back-to-back with no rest in between. If you wish you may repeat this sequence up to 4 times. So grab bottle of water and lets hit the mat!

Tree Pose (Vrksasana)

Forward Fold (Uttanasana)

Plank Position (Phalakasana)

Yoga Push-Up (Chaturanga)

Upward Facing Dog (Urdhva Mukha Svanasana)

Downward Facing Dog (Adho Mukha Svanasana)

Warrior I (Virabhadrasana)

Cat-Cow (Marjaiasana & Bitilasana)

Child’s Pose (Balasana)

DESCRIPTIONS

Tree Pose (Vrksasana)

Start in Mountain Pose with feet shoulder width apart and hands on hips. Inhale and bring the sole of your right foot to your inner calve or thigh. Exhale to reach the arms overhead. Stay here for 5 breaths, then repeat on the other leg.

Forward Fold (Uttanasana)

Begin in Mountain Pose by standing with feet shoulder width apart and hands on hips. Take a deep breath in and then exhale as you hinge at the hips to bend forward, sucking in the belly. Bring hands flat onto the ground right by the outer edges of the feet. To modify you may either use a yoga block or keep the knees bent. Stay here for 10 breaths.

Plank Position (Phalakasana)

From forward fold, inhale and lift the chest up and look forward to straighten the spine, then exhale and step back one foot at a time until you are in a full plank position. Hands should be flat on the ground directly under the shoulders, feet hips distance apart. Squeeze the abs here and be sure to keep the body in a straight line. Hold for 5 breaths.

Yoga Push-Up (Chaturanga)

From your plank position, keep the elbows close by your side and directly over the wrist, then exhale and slowly lower the body to hover a few inches above the ground. Fully engage the body and squeeze the abs. To modify you may drop down to the knees. Hold this position for 3-5 breaths.

Upward Facing Dog (Urdhva Mukha Svanasana)

From Chaturanga, inhale and bring the chest forward and straighten out the elbows until they are directly under the shoulders. Switch from tucking your toes to pressing the tops of the feet on the floor and keep drawing upward through the chest. Lift the torso and legs a few inches off of the floor. To modify you may slightly rest the thighs on the floor. Hold for 3-5 breaths.

Downward Facing Dog (Adho Mukha Svanasana)

From upward dog, exhale and press back into down dog by lifting the tailbone upwards towards the ceiling. Curl the toes under and re-position the body so that the feet are hips distance apart and weight should be evenly distributed between hands and feet. Draw the sit-bones back towards the wall behind you and try to press the back heels into the mat for a nice stretch along the hamstrings. The ears should be aligned with the upper arms and let the head relax but do not let it dangle. Stay here for 5 breaths.

Warrior I (Virabhadrasana)

Here is where you finally get to relax those arms! From down dog, inhale as you lift the right leg high then exhale and step it forward in between the hands. Spin the left heel inwards so the foot is flat and the toes are pointing slightly out. Exhale as you lift the arms up above the head, bringing the body into a deep lung. Relax the shoulder blades down the back and allow the bent knee to come slightly forward over the right ankle. Square the hips towards the front of the room and stay here for 5 breaths. Then, inhale and switch to the other side simply by pivoting around and bending the left leg forward to lung on the other side. Hold here for another 5 breaths.

Cat-Cow (Marjaiasana & Bitilasana)

Shake out the legs and make your way back down to the mat. Start on all fours (tabletop position) with the knees directly under the hips, wrists directly under the shoulders, toes tucked under, and the spine in a neutral position. Inhale deeply, then exhale and make your way to the cat position by tucking in the chin and arching the spine towards the ceiling. Engage your abs and think about pulling the belly button in and up. Then, inhale and begin to enter cow position by arching the back in the opposite direction, releasing the abs and fixing your gaze up towards the ceiling. Repeat the Cat Poses on your exhales and Cow Poses on your inhales for 10 breaths.

Child’s Pose (Balasana)

From tabletop position inhale deeply, then exhale and, leaving your feet where they are, pull the tailbone back and lower the torso over the thighs. Lengthen the spine by pulling the ribs and tailbone away from each other and reach the crown of the head away from your shoulders. Keep the arms extended in front of the body. Hold for 10 slow and deep breaths.

PICTURE CREDITS:

http://images.meredith.com/fitness/images/2006/08/ss_FI090106TRYIN002.jpg

http://www.yogajournal.com.au/wp-content/uploads/standing-forward-bend.jpg

http://www.anahataproject.com/storage/_COB0099.jpg?__SQUARESPACE_CACHEVERSION=1429973407981

http://yogadoctors.com/DrEdenGoldmanBlog/wp-content/uploads/2011/08/HP_209_Chaturanga_2481.jpg

https://yoginisam.files.wordpress.com/2012/06/up-dog.jpg

http://www.joannesumner.com/js/tinymce-upgrade/plugins/imagemanager/files/downward_facing_dog.jpg

http://yogahathayoga.com/wp-content/uploads/2013/10/Iyengar-Balance-Warrior-1.jpg

http://kimfischyoga.com/wp-content/uploads/2010/08/20100215-0010.jpg

Avoid Overeating After Your Workout

Posted on November 9, 2015 by Fit Muslim Girl

I don’t know about you, but after an intense workout I am super hungry. Not only do I feel hungry but my mind starts to convince me that after all of that hard work I deserve a special treat. After all, I have the extra room after burning off all of those calories, right? Not so fast. Research suggests that one of the biggest plateaus to weight loss is eating too much after a workout! You may be eating more calories than you previously burned off without even knowing it. If you’re spending a ton of time in the gym but aren’t feeling as though your hard work is paying off, this may be why. Check out these tips to help you avoid overeating after your workout.

Plan a meal after your workout

If you already plan on having a meal after a workout then there is nothing to feel guilty about. Decide on what you’re going to have, and even prepare it before hand if possible that way there is no excuse to reach into the freezer for the tub of ice cream!

Have a pre-workout snack

Eating a small, nutritious snack before exercise can help curb your hunger, give you the extra energy you need to perform your workout and can also help in muscle recovery. Dates are great to eat just before a workout. Not only does a small amount fill you up, but the high sugar content will give you a nice boost of energy.

Have a post-workout snack

Whether you plan on having a meal after your workout or not, a smart post-workout snack will fuel your muscles and help curb your appetite. I’m a big fan of drinking a glass of milk or chocolate milk just after a workout. It has the protein you need to refuel those muscles and to prevent extreme hunger. Low-fat/skim milk, almond milk or soy milk are all good options. In addition, milk is a much better replacement for the sugar-filled sports drinks that are out on the market.

Surround workouts with protein and carbs

This is where you do not have to go “low-carb.” Pair up carbs and protein for nutritious snacks or meals both before and after workouts, with a ratio of about 4:1 carbs to protein. A general rule of thumb: if you are going to eat 60-90 minutes before your workout, have a solid, balanced meal containing a good amount of carbs and protein; if you are going to eat only 30 minutes or less prior to working out have a small snack or easily digested liquid like a smoothie or shake. Some research suggests that higher glycemic foods, such as the “white carbs” could be advantageous right after a workout. So, if you love white rice, white potatoes, white bread, or even have a favorite kind of cereal, post-workout would be the time to eat it!

Bring a water bottle

Be sure to have a water bottle by your side during your workout to sip on. Try to also drink a lot after your workout as well. This will keep you hydrated and helps with appetite control.

Make your workout fun

Some very interesting research was done at Cornell University suggesting that the more fun your workout is the less you will eat afterwards. During this study, researchers led participants on a 1.4 mile walk. Half of the group was told the walk was exercise while the other half was told that it was a scenic stroll. The “exercise” group ate more calories and more chocolate pudding for dessert after the walk than the “fun” group did. Thus, creating a workout that you love, whether it be fitness classes, biking, hiking, swimming, etc. may make you less likely to overeat after that workout.

Don’t overestimate the calorie burn

Even though you may feel that you got a great workout in, you probably didn’t burn quite as many calories as you thought. Remember that in order to lose weight we need to be consuming fewer calories than we burn. Don’t waste all of your hard work by eating more than you burned off after your workout.

Although these tips are a great way to keep from over-indulging post workout, remember that the key to weight loss is overall healthful eating and consistent exercise. Combine that with these tips and you’ll be well on your way to reaching your weight loss goals!

Glutes & Hammies Mat Workout

Posted on October 28, 2015 by Fit Muslim Girl

Lower body strength is very important not just for shapely legs or muscle symmetry, but for reduced risk of injury, efficient fat burning, and overall total body strength. Your leg muscles are among the largest in your body, and helping them grow will facilitate more fat-burning and a speedy metabolism. In addition, strong legs help to reduce the risk of common injury and provide substantial power to the entire body, increasing your ability in sports and other athletic activities.

When considering exercise, many people will focus on doing cardio and upper-body strength training; it is a common mistake to think that cardio such as running and biking is a replacement for training legs. While these activities are great for the body and do help generate some lower body strength, more specific means of strength training for legs are what will really provide you with the best results possible.

Let’s take a look at the following routine focusing on the glutes and hamstrings. Don’t be fooled by this seemingly simple routine, it is low-impact but will really have you feeling the burn! Take it at your own pace and remember to rest when you need to. Remember that this is meant to target the glutes and hamsrings so you should really feel these two muscle working throughout the routine. This routine should be completed by executing each exercise down the list once. Try to rest as little as possible between each exercise (30-60 seconds). Descriptions of exercises and links to videos are posted below.

40 Sumo Squats

50 Single Leg Bridges (25 each leg)

50 Glute Kickbacks (25 each leg)

50 Donkey Kicks (25 each leg)

100 Walking Lunges (50 each leg)

DESCRIPTIONS & VIDEOS

Sumo Squats – Start in a wide stance with feet more than shoulder width apart and toes pointing slightly outward. Keeping the weight in your heels, chest up, and knees pointed out, push the hips back and squat down as low as you can go.

Single Leg Bridges – Start by laying on the floor on your back with the feet flat and knees bent. Raise one leg up off of the ground and keep it at around a 45 degree angle. Now, execute the movement by driving through the heel, extending the hips upward and raising the glutes off of the ground. After 25 sets, repeat with the opposite foot on the ground.

Glute Kickbacks – Begin on your hands and knees on the floor or on an exercise mat; your back should be parallel to the ground. Lift one leg up straightening it out at the top and flexing the foot. Squeeze the glutes for a second at the top, then bring the leg back down without completely touching the floor. After 25 sets repeat on the other leg.

Donkey Kicks – Begin on all fours with hands and feet should width apart and back parallel to the ground. This exercise is very similar to the glute kickbacks. Lift one leg up just as with the exercise above, but this time keeping the knee bent and the foot flexed; lift the leg up until the foot is parallel to the ceiling. Remember to squeeze the abs. Then lower back down to the starting position. After 25 sets repeat on the opposite leg.

Walking Lunges – Start by standing with your feet shoulder width apart and hands on hips. Step forward with one leg, bending the knee to drop the hip. Descend until the back knee just about touches the ground (be sure that the front knee does not go over the toes). Maintain an upright posture the entire time.

Which Type of Yogi Are You?

Posted on October 23, 2015 by Fit Muslim Girl

Yoga seems to be growing immensely in popularity. Everywhere I look I find aspiring yogis. I suppose this has to do with its amazing physical and mental benefits. Yoga encompasses many important aspects of balanced fitness, such as strength, flexibility, relaxation, and perhaps most importantly, inner fortitude. Yoga is a practice of constantly challenging both the mind and the body. As I have taken an interest in yoga myself I have been getting a lot of questions from women asking where to begin with yoga.

The first and most important step in beginning a yoga practice is determining which type of yoga is right for you. Yoga is such a personal and individualized practice that is not a one-size-fits-all. The type of yoga I perform may not be right for someone else, and vice versa. It’s all about your interests, your goals, and your personal style. Here I will discuss six common forms of yoga. It is my hope with this post that you will be able to find your inner yogi!

Hatha Yoga

The term hatha yoga refers to a few different styles of yoga that are combined to create a simple class that teaches the basic poses. Although this form of yoga can differ, in general it is a gentle, slow-paced class that combines poses with breathing techniques. Hatha yoga is great for beginners but keep in mind that you may have to try out a few different classes to find one that suits your pace.

Lyengar Yoga

This gentle form of yoga is slow-paced and very detail-oriented, really emphasizing proper alignment in order to strengthen the muscles while protecting the joints. These classes often use props like yoga blocks and straps in order to help the practitioner get into the poses. For these reasons, lyengar yoga is another great style for beginners who want to learn proper technique, as well as people who suffer from pain. However, if you are experiencing pain due to some type of neck, back or other injury, you should always consult with a physician before taking up any form of physical activity, including yoga. This class is often quite long, between 90 minutes to two hours, and includes standing, seated and twisting asanas (poses) as well as inversions like shoulder stands and backbends. Don’t let the inversions scare you away! They provide many benefits to the physical body and your teacher will always help you to modify and work your way up.

Kundalini Yoga

A very soft form of yoga that is more about the emotional experience, rather than the physical one. Classes include a mix of meditation, breathing techniques, chanting, and yoga poses. Kundalini yoga is great for those who are looking to gain the relaxation benefits of yoga.

Bikram Yoga

Also known as hot yoga, this is a more challenging type of yoga where you do a sequence of 26 poses in a very hot room that is above 100 degrees Fahrenheit (37.8 degrees Celsius). Hot yoga is great for those wanting to increase flexibility, as the heat tends to loosen up the muscles, which in turn increases one’s ability to stretch further.

Vinyasa Yoga

Also known as power yoga this type of westernized yoga is somewhat like hatha in that it contains a mix of different yoga styles, but is more fast-paced. This is a very athletic and challenging form of yoga and is great for those who are ready to move at a faster pace and those who want to lose weight. Power yoga is based on the sequence of poses in the ashtanga yoga series which we will get to next. This yoga class will include vinyasa’s (sequences of continuous movement), standing and seated asanas, and even some inversions.

Ashtanga Yoga

This is probably the most physically demanding of all yoga forms. Ashtanga includes a non-stop series of vinyasa’s and asanas combined with a breathing technique to connect the mind and body. This style of yoga is deeply rooted in tradition and is practiced the same way every-time with the practitioner mastering poses one at a time as they are physically able. This form of yoga is great for those who are relatively experienced in yoga as well as those who like structure and challenge.

Beginners Push/Pull Full Body Workout

Posted on October 21, 2015 by Fit Muslim Girl

During this workout, we are going to be focusing on movement patterns during strength training. There are many different way to categorize weight training exercises: (1) exercises can be categorized based on muscle groups being worked, (2) compound vs. isolation exercises or (3) exercises can be categorized based on movement patterns of the body. I like to focus on number three. Movement patterns are the best way to ensure you are training your entire body. Movement patterns in strength training are based on the natural movements of the body.

MOVEMENT PATTERNS

There are hundreds of different types of exercises in existence, which is why coming up with a workout routine can be so overwhelming. In reality, however, the human body is really only capable of 6 types of movements (with a 7th miscellaneous group that I will explain later):

1. PUSH (HORIZONTAL & VERTICAL)

2. PULL (HORIZONTAL & VERTICAL)

3. QUAD DOMINANT

4. HIP/HAMSTRING DOMINANT

5. ELBOW FLEXION

6. ELBOW EXTENSION

7. MISCELLANEOUS

PUSH MOVEMENTS

A pushing movement is any type of movement where you are pushing a weight away from your body, or where you are using your body as resistance to push it away from something (like the ground). Push movements can be divided into two groups: horizontal push and vertical push. Here are some examples of both:

Horizontal Push

A horizontal pushing exercise is any exercise where you are pushing an external weight away from your body in a straight-ward motion, or where you are pushing your mass away from the ground. A horizontal press tends to emphasize the pectorals or chest muscles. Think push-ups and bench press.

Push-ups (variations: regular, wide, narrow)
Bench Press (variations: flat, low incline, decline)
Chest Flyes (variations: incline, flat, decline)

Vertical Push

A vertical pushing exercise is any exercise where you are pushing an external weight away from your body in an upward or overhead motion, or where you are pushing your mass away from the ground. A vertical press tends to emphasize the shoulder muscles. Think shoulder press:

Overhead Shoulder Press (variations: standing or seated)
Lateral Raises
Front Raises
High Incline Bench Press
Pushups with feet elevated

PULL MOVEMENTS

A pulling movement is any type of movement where you are pulling a weight towards your body, or where you are using your body as resistance to pull it towards an object. Like pushing movements, pull movements can be divided into two groups: horizontal pull and vertical pull. Here are some examples of both:

Horizontal Pull

A horizontal pulling exercise is any exercise where you are pulling an external weight towards your body in a straight-ward motion, or where you are pulling your mass towards an object. A horizontal pull tends to emphasize the back muscles. Think rows.

Bent Over Back Rows
Seated Cable Rows
Single-Arm Back Rows
Chest Supported Machine Rows
TRX Body Row

Vertical Pull

A vertical pulling exercise is any exercise where you are pulling an external weight vertically towards your body in a downward motion, or where you are pulling your mass upwards toward an object. A vertical pull tends to emphasize the latissimus dorsi muscles (lats). Think pull-ups:

Pull-ups
Chin-ups
Lat Pull Downs

QUAD DOMINANT

A quad dominant exercise is any type of exercise where your quadriceps are the primary mover. A quad dominant exercise very obviously emphasizes the quadriceps muscles. Think squats.

Squats
Front Squats
Split Squats
Lunges
Leg Press

HIP/HAMSTRING DOMINANT

A hip/hamstring dominant exercise is any type of exercise where your hamstrings, quads, or the posterior chain as a whole are the primary mover. A hip/hamstring dominant exercise emphasizes the hamstrings and gluteal muscles. Think deadlifts.

Deadlifts (all variations)
Bridges
Hyperextensions
Good Mornings
Leg Curls (standing, seated or lying)

ELBOW FLEXION

An elbow flexion exercise is any exercise where the elbow joint in being flexing in order to move an external weight towards the body. An elbow flexion exercise tends to emphasize the bicep muscles. Think biceps curls.

Biceps Curls (standing/seated)
Cable Curls
Preacher Curls

ELBOW EXTENSION

An elbow extension exercise is any exercise where the elbow joint is being extended in order to move an external weight away from the body. Elbow extension exercises tends to emphasize the tricep muscles. Think triceps extension.

Laying Triceps Extension
Overhead Triceps Extension
Triceps Cable Press-downs
Overhead Triceps Cable Extensions
Tricep Kickbacks

MISCELLANEOUS

The movements that fall into the miscellaneous group are other movements that (1) don’t fall into any of the other categories and (2) don’t need to be emphasized as much as the other movements. The other movements, especially the first two, should be paid stark attention to in any weight training program. These miscellaneous movements may or may not be added in. This category includes exercises such as calf raises, rotation/twisting movements, ab exercises, rotator cuff work, etc.

WHY ARE MOVEMENT PATTERNS IMPORTANT?

As mentioned above, movement patterns are movements that are natural for the human body to perform. It is imperative to highlight at least one exercise from every movement pattern (or at least the first 2 categories aka push/pull) into your workout routine in order to ensure proper strength training, progress, and symmetry in your overall body composition. The simplest way to come up with a full body routine is to pick one exercise from each category.

THE ROUTINE

This routine is a full-body weight training routine utilizing the push/pull movements. It is perfect for beginners as it is very basic and includes all of the big compound exercises which are the foundation to any well-developed strength training routine. This routine would produce the best results if it were performed three times per week. This routine is not a one-time workout. You may use it for however long as you are seeing results! Don’t be afraid to up the weight once it starts feeling easier.

The amount of weight you use is based upon your body. You should be able to perform the minimum number of reps without being able to exceed the maximum amount of reps. If you cannot complete the minimum amount of reps then your weights are probably too heavy. Likewise, if you can do even just two or three more than the maximum amount of reps then your weight is likely too light.

You will perform this routine by executing the first exercise for the prescribed amount of reps. You will rest for 1-2 minutes, then perform that same exercise again for a total of 3 sets. Once you have completed 3 sets of the first exercise, you will move onto the next exercise and repeat the process.

*Note there are two workouts here. The first version is a beginners full/body workout utilizing just the push/pull movements. This workout may seem short and sweet, but I promise it will produce results. The second workout is an extended version where I have utilized all movement categories rather than just push/pull. This version is great for those who are still considered beginners but who have mastered form and technique and who have already been successful with the first version.

I have pasted some links at the bottom of the page in order to show you what some of less well-known exercise should look like.

Version 1: Full Body Push/Pull Routine

1. Squats (Quad Dominant): 3 set of 8-10 reps

2. Push-ups (Horizontal Push): 3 sets of 8-10 reps

3. Back Rows (Horizontal Pull): 3 sets of 8-10 reps

4. Deadlifts (hip/hamstring dominant): 3 sets 8-10 reps

5. Assisted Pull-Ups (or Lat Pull-Downs) (Vertical Pull): 3 sets of 8-10 reps

6. Overhead Shoulder Press (Vertical Push): 3 sets 8-10 reps

Version 2: Full Body Extended Routine

1. Squats (Quad Dominant): 3 set of 8-10 reps

2. Push-ups (Horizontal Push): 3 sets of 8-10 reps

3. Back Rows (Horizontal Pull): 3 sets of 8-10 reps

4. Tricep Kickbacks (Elbow Flexion): 3 sets of 10-12 reps

5. Calf Raises (miscellaneous): 3 sets of 10-12 reps

6. Deadlifts (hip/hamstring dominant): 3 sets 8-10 reps

7. Assisted Pull-Ups (or Lat Pull-Downs) (Vertical Pull): 3 sets of 8-10 reps

8. Overhead Shoulder Press (Vertical Push): 3 sets 8-10 reps

9. Biceps Curls (elbow flexion): 3 set of 10-12 reps

10. Crunches (Miscellaneous): 3 sets of 10-12 reps

VIDEOS

Back Rows – https://www.youtube.com/watch?v=QFq5jdwWwX4

Triceps Kickbacks – https://www.youtube.com/watch?v=mGwUy_JFM54

Deadlifts – https://www.youtube.com/watch?v=5N3yn4JUozI

Assisted Pull-ups – https://www.youtube.com/watch?v=rgulY7UkwIs

The Vanilla Date Shake With Coconut and Pecans

Posted on August 21, 2015 by Fit Muslim Girl

I’m all about shakes, especially during the summer. They are so cold and refreshing, easy, and not to mention FUN! There are literally tons of different ways you can make shakes the possibilities are endless! I woke up one hot and muggy morning craving something cold but sweet. I saw the few dates I had left sitting in a Tupperware container on the kitchen table and thought, hmm maybe I can do something with this. So, here is what I came up with, and let me tell you, it was delicious…if I do say so myself ;).

Recipe:

In a blender mix together:

8 oz milk (I used vanilla almond but anything works…even water)

1 scoop vanilla protein powder (1/4-1/2 cup plain non-fat yogurt if you don’t use protein powder)

2 tbsp unsweetened coconut flakes

2-3 pitted dried dates

Small handful of pecans (almonds or walnuts would work just as well)

About 1 cup of ice

See how easy and simple! Shakes are a great high protein, low carb meal, and are perfect for taking on the go. Try out this recipe and I guarantee you will be just as addicted to shakes as I am!

Tricks for Battling Your Sweet Tooth

Posted on August 14, 2015 by Fit Muslim Girl

Sugar cravings are something we are all too familiar with. Sweets tend to be the biggest intercessor when it comes to sticking to a diet. There are many reasons for this. People generally crave junk food more than anything else; it is even the first taste humans prefer at birth! Because of its pleasing nature, people usually reward themselves with sweet foods, causing a further psychological attachment to it. However, the problem doesn’t lie in the sweet foods themselves, rather, it lies in our inability to control how much of it we are putting into our mouths. Indulging in sweets every so often is perfectly fine, after all we need to have a little fun right? The trick is learning how to stop after a few bites rather than allowing a binge. Here are some simple tricks to controlling your sweet tooth.

Have some fun.

If you truly enjoy those sugary foods, allow yourself to give into them a little. Granted there are some people who simply can’t control themselves when it comes to sweets and might be better off quitting them cold turkey, but for the most part this is not necessary. Many times this leads to the person giving in at some point down the road and going on a junk-food-binge. Treat yourself here and there, just practice control.

Know the difference between hunger and cravings.

Hunger and cravings are two completely different things. Hunger is physical; it is the body’s biological need for food. Cravings, on the other hand, are psychological; it is the brain’s desire for a reward. Try to be mindful of how you feel when you are experiencing one of these two feelings and decide whether you are actually hungry or if you are simple craving food. If you are truly hungry, try eating a meal to satisfy your body, rather than turning to sweets.

Mix sweets with healthy options.

Combining healthy foods with the craving can be a really great way to tame that sweet-tooth. Try dipping a banana in some chocolate sauce, drizzle some caramel on top of an apple, add chocolate chips to your yogurt, or mix some Eminem’s with nuts. This not only limits the amount of sweets you are consuming in a given time, but it will satisfy your craving while adding in the nutritious benefits of healthy items!

Keep individually portioned bars in the freezer.

Switch out the ice cream cartons for individually portioned bars such as fudge bars, creamsicles, or pops. These single-wrapped desserts typically only have between 25-70 calories. Instead of filling your bowl with too much ice cream, this trick gives you just the right amount to be satisfied and free of guilt.

Substitute your ice cream.

There are many healthier options to substitute in for ice cream such as sherberts, sorbets, frozen yogurt, gelato, and custards. These contain significantly less calories than ice cream and are much better for you. The best types of substitutes are those that contain natural ingredients. You may also buy these in pre-portioned containers that way you force yourself not to eat too much. Look for items that contain 100 calories or less.

Go for ‘better’ sweets.

Choose healthier sweets, such as fruits, smoothies, flavored yogurt, oatmeal cookies, or dark chocolate. These are great ways to satisfy your sweet-tooth with less calories and more nutrition! To satisfy night cravings, try a bed-time tea. I’ve seen bedtime teas carried in so many delicious flavors such as apple cinnamon and sugar cookie! Check your local supermarket to see what flavors they offer.

Make your own desserts.

Nowadays you can find almost an infinite amount of healthy dessert recipes online (pinterest is my secret!). Start having fun in the kitchen and bake healthy desserts. You can even follow normal dessert recipes and add your own healthy twist by substituting wheat flour for white flour, honey or agave for sugar, unsweetened apple sauce for oil, etc. Get creative and start having fun.

Do something else.

If you really feel like staying away from sweets but are having a hard time, try occupying yourself. Go out and walk, read a book, or do something else that you really enjoy. This will help take your mind off of the craving.

Eat periodically throughout the day.

Sometimes, waiting too long to before eating your next meal can really highlight those sugar cravings. When people get very hungry their body will start craving fats and sugars. So, in general try to eat between 3-6 meals per day to keep yourself satisfied.

Sweets do not have to be scary, nor do they have to control your life. The most important aspect of any eating regimen is balance, moderation, and enjoyment!

Women and Weights Part 3: Strength Training for the Runner

Posted on August 10, 2015 by Fit Muslim Girl

Many people consider weight training and cardio as two separate entities; cardio is for burning calories while strength training is for gaining weight, right? Well, not necessarily. If you’ve been following this series of “Women and Weights” you’ve learned that strength training may in fact be an altogether superior method of fat burning (I’d like to point out that when I refer to weights I am using it as a general term to describe any type of resistance training, including free-weights, machines, resistance bands, or bodyweight). This is not to say that running, or any other type of steady-state cardio is ‘bad,’ but it certainly isn’t the only way of reaching your fitness goals. In fact, hitting the weights can actually improve running and other athletic performance significantly. Here’s how:

IMPROVED SPEED

Strength training has been shown to help improve speed in both short and long distance runners. As you build and grow your muscles they become better able to exert more force in quicker time periods. Strong legs help with that extra push, a strong core aids in balance and stability, and upper body strength helps maintain that speed. This was proven in a study done that tested the correlation between explosive strength training and 5-km running time in endurance athletes. In the experiment, 18 endurance athletes trained for 9 weeks. While both groups kept the same training volume, 10 of these subjects trained with simultaneous explosive strength training and endurance training, while the other 8 subjects participated in endurance training only. 5K time was improved in the well-trained endurance athletes who participated in simultaneous explosive strength training and endurance training due to improved neuromuscular characteristics.

IMPROVED CARDIOVASCULAR ENDURANCE

Cardiovascular endurance is the ability of your heart, lungs and blood vessels to efficiently deliver oxygen to your body tissues for use as energy. Believe it or not, resistance training actually increases the body’s ability to use oxygen. In one study that tested the effects of concurrent endurance and strength training on running economy, endurance athletes who incorporated both running and strength training into their routine improved their performance whereas endurance athletes who did not incorporate strength training had no change in performance. These results are congruent with many other previous studies of the same nature.

DECREASE BODY FAT WHILE MAINTAINING MUSCLE

Lifting weights is a great way to burn body fat. Now, cardio certainly does burn a significant amount of calories, however, those calories stop burning off as soon as that hour or so of cardio is finished. With strength training, lean muscle mass is built, which aides in the body not only burning calories during periods of exercise, but also while that person is at rest! Clearly, a body with more lean muscle and less fat is going to be lighter, aiding in speed and also in better body composition.

It is well known that many runners, especially elite runners who engage in intense bouts of physical activity, burn off a lot of muscle due to the extreme forms of cardio. Strength training can help to counter this problem, but won’t result in a significant amount of muscle gain because the continued endurance training will hinder muscle hypertrophy. So for those distance athletes who do not want gains to slow them down, no worries, strength training won’t add on significant size!

INJURY PREVENTION

Engaging in resistance training not only helps to strengthen and build the muscles, but it also helps to equalize them. Many times people are weaker on their left (or non-dominant) side which can cause a runners stride to be off key, or they have muscle imbalances somewhere in the body. Lifting weights helps to equalize strength and power within the legs and the rest of the body, which helps prevent future injuries. The benefits of strength training on injury prevention was shown in a study testing hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. The study revealed that preseason strength training for the hamstrings would have positive impacts on the player’s performance and injury prevention.

Strength training is one of the most beneficial workouts to engage in, especially when combined with other forms of working out such as endurance running, sprinting, and other types of cardio. It helps to improve many aspects of performance including speed, cardiovascular fitness, proportion of lean muscle to body fat, and to decrease likelihood of injury. To all of my runners out there, take even just 3 days per week and add some resistance training to your fitness regiment and see how you can benefit!

References

Askling, Carl, Jon Karlsson, and Alf Thorstensson. “Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload.” Scandinavian journal of medicine & science in sports 13.4 (2003): 244-250.

Millet, G. P., Jaouen, B. E. R. N. A. R. D., Borrani, F. A. B. I. O., & Candau, R. O. B. I. N. (2002). Effects of concurrent endurance and strength training on running economy and VO~ 2 kinetics. Medicine and science in sports and exercise, 34(8), 1351-1359.

Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of applied physiology, 86(5), 1527-1533.

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