5 Ways to Stay Motivated

Posted on February 9, 2016 by Fit Muslim Girl

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

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

1. Set a goal

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

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

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

2. Schedule a workout time

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

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

3. Make it fun

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

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

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

4. Find your inspiration

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

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

5. Accountability

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

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

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

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The Perfect Workout for Your Fitness Goals

Posted on February 2, 2016 by Fit Muslim Girl

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

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

Goal: Weight Loss

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

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

Goal: Build Muscle/Strength

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

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

Goal: Overall Health

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

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Goal: Increase Speed

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

Goal: Socialization

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

Goal: Stress Relief

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

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

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

Posted on January 26, 2016 by Fit Muslim Girl

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

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

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

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

Drink before you eat

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

Fuel up every 3-4 hours

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

Eat smart

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

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

Smaller plates

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

Know your portion sizes

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

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

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

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Keep the right mindset

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

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

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

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

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 2: “I want to cut back on sugar.”

Posted on January 12, 2016 by Fit Muslim Girl

If you’re looking to cut back sugar this year, then you are on the right track. Excess sugar, particularly added sugars, can not only lead to weight gain but also diabetes, heart disease and tooth decay. In fact, even if you are thin and eating reasonably, you may still be consuming too much added sugars without even knowing it, which can harm your health regardless of being at a healthy weight.

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Before we get started on how to cut back our sugar intake, let’s make a distinction between added sugars and natural sugars. Natural sugars are found in healthy foods like fruits and vegetables. These foods are healthy and contain water, fiber and various nutrients. Added sugars, on the other hand, are those that are added to foods; foods which typically have little nutritional value.

Thus, in order to lose weight and optimize health you should do your best to avoid foods with added sugars. However, some sugar in your diet is unavoidable. According to the American Heart Association, men should get about 150 daily calories from sugar (9 teaspoons), and women should get about 100 daily calories from sugar (6 teaspoons).

Here are some ways to start reducing sugar:

1. Don’t add it to foods

The easiest way to cut back on sugar is to simply not add it. The biggest targets for adding sugar is cereal, coffee and tea. Instead, try to substitute with natural sugar substitutes. Use things like organic honey, agave or stevia in the raw.

2. Eliminate fruit juices and soda

Juices and sodas can seem harmless, but they contain tons of added sugars that benefit you in no way. While a glass of freshly squeezed orange juice may be OK once in a while, for the most part you want to eliminate soda and fruit juices. If plain water isn’t your thing, buy some all natural crystal light packets, or add some fresh fruit or even vegetables and herbs like cucumbers and basil, to your water to add a fresh flavor.

3. Limit fruits

While fruits contain fiber and good nutrients, they also contain quite a bit of sugar. Therefore, fruit should not be eliminated from the diet but rather limited to 1-2 servings per day. Go for lower-glycemic choices like grapefruit, apples and berries.

4. Read food labels

If you want to reduce sugar consumption, a good place to start is by knowing where all that sugar is hiding in the first place. Start reading food labels and avoid foods that have a lot of added sugars.

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You may want to consider tracking your sugar intake for a few weeks. You will start to realize how much sugar you have actually been consuming and where you need to cut back. You will learn which types of foods are better and which should be limited or avoided.

5. Cream over milk

Believe it or not, milk is filled with more sugar than cream. Whole milk has 12 grams of sugar per cup, which is equal to 3 teaspoons of sugar (that’s half of the recommended daily sugar intake for women!).

And don’t be fooled by skim milk. Once all of the healthy animal fat is taken out, skim milk is essentially a sugary water. It may have less fat but it doesn’t have less sugar. Next time your drinking coffee or tea, add cream instead of milk. Unsweetened almond milk is also a good choice but may not give you the sweet taste you are looking for.

6. Contemplate complete avoidance

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Some people are great with moderation. Other people have a hard time exercising willpower and can’t stop at just one. If you are one of these people, you may consider completely avoiding sugar altogether.

Sugary foods stimulate the same areas in the brain as drugs do. For this reason, people who would consider themselves ‘sugar addicts’ may lose control upon consumption. Instead of cutting back, consume healthy versions of your favorite sweets. You can use things like cocoa nibs, mashed banana, whole wheat flour, nuts and dark chocolate to make up healthy desserts.

7. Reduce or eliminate processed carbohydrates

Most processed carbs – like white bread, pasta, rice, crackers etc. – are loaded with added sugars and spike blood sugar levels quickly. Complex carbohydrates – things like brown rice, sweet potato, and whole grains – have less sugar content and release a longer lasting energy, so you don’t see that spike in blood sugar. Replacing simple carbohydrates (processed carbs) with complex carbohydrates will help reduce overall sugar intake.

8. Kick out trigger foods

Stay away from foods that will make you lose control! Nutella and ice cream are my triggers and I cannot keep them in the house. 1 tbsp of nutella turns into half of the jar and a bowl of ice cream turns into 4 heaping scoops. Get these foods out of your house and stay away from them at all costs.

9. Cut back slowly

Unless you are a sugar addict who can’t control themselves, your best bet is to cut back slowly, otherwise, your cravings may worsen. For example, if you can’t imagine life without soda, start by drinking half regular soda and half diet soda. As time goes on increase the diet soda until that’s all your drinking, then start cutting back on that until soda is eventually eliminated from your diet altogether.

If you like your coffee sweet, start by using half of your normal sugar amount and half stevia or truvia. Use the same process with the soda and eventually you may even come to enjoy a sugarless cup of coffee.

In conclusion

While sugar may taste delicious and give you a temporary feeling of pleasure, it’s not worth the health risks. Cutting back on sugar and getting as close to the recommended daily servings as possible is one of the best things you can do for your health.

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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11 Ways to Stay Healthy All Year Round

Posted on December 31, 2015 by Fit Muslim Girl

It’s that time again; time to get ready for the New Year. Out with the old and in with the new. It’s really a refreshing feeling to be able to reflect on the previous year and look ahead to something new and exciting and different. Write out goals, create a plan, take advantage of a fresh start, begin your journey and start the things you haven’t gotten around to.

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The New Year is not about becoming a new you, rather it’s about becoming a better, healthier version of you. We often get confused by the word health and think it means weight loss or exercise. In reality, health encompasses all aspects of human nature from physical and mental health, to spirituality, to human relationships, even to hygiene. An important New Year’s resolution is to cultivate a well-rounded health plan to help you look and feel your best. Here are 11 ways you can maintain complete health and well-being all year round.

Eat right

Commit to healthy eating. Choose real foods over packaged foods, cook with fresh herbs and spices rather than overloading dishes with salt, cut back on sugar, drink more water and shop at your local farmers market whenever you can. Want help getting started? Download my Free E-Book here which includes everything you want to know about healthy eating along with a Free Meal Plan!

Exercise

That’s right it’s time to get moving. If you’re already into working out, set some goals that will keep you motivated and challenged throughout the year. If you’re new to the game, commit to at least three times per week of any type of workout you enjoy. The fun part is exploring. Try a yoga class, hit the weights, take a fun group fitness class, get together with some friends for a hike and a picnic. Make it enjoyable and you will be more likely to stick to it year round.

Sleep well

A good night’s sleep is essential to your health. Sleep is your body’s time to recharge and to build the immune system back to where it should be. Sleep helps ward off fatigue, depression, anxiety and laziness. Turn off your phone, drink a hot cup of sleepy time tea, and devote 8 solid hours of your night to sleep.

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Floss daily

Flossing once a day is extremely important in terms of dental hygiene. Not only does it help with fresh breath, but it removes plaque from the areas between your teeth that your toothbrush doesn’t get. This helps to prevent cavities and gum disease. It doesn’t matter when you floss, as long as you do it daily and do a thorough job you are on your way to having healthy teeth.

Skin care

Developing a regular skin care routine will help you to look and feel beautiful and clean. You can even develop a regimen based on your personal skin care needs. Everyone should wash their face twice per day (morning and evening) and should use a minimum of a face wash and moisturizer. Adding serum and toner to your skin care routine will provide added benefits. For oily skin use gentle cleansers as harsh ones that dry out the face can trigger the production of more oil. For dry skin use gentle, fragrance-free washes and use warm rather than hot water. Anti-aging products are great to slow down the appearance of those unwanted lines.

Stay hydrated

Water is not just important during the hot summer weather. It’s imperative to stay hydrated all year round. Water acts as a lubricant in the body and helps ease the process of digestion. It also regulates body temperature, removes harmful toxins from the body and transports oxygen and other valuable nutrients throughout the body. Everybody is different and may need different amounts of water, but in general it is recommended to drink about 2 liters of water per day (this is equal to ½ gallon or eight 8-oz glasses).

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Care for your hair

Hair care is crucial not just for keeping it looking nice but to avoid damage to hair that may result in hair loss. So how do you take proper care of your locks? It is recommended to trim dead ends every 6-8 weeks to prevent the look of unhealthy and frizzy hair. Use a shampoo that is designed for your hair type. Brush your hair daily but do it gently by starting with a wide-tooth comb and never brushing while it’s wet. Avoid using a hair dryer, curler or flat iron as much as possible. A healthy diet will also promote healthy hair.

Grow spiritually

Don’t just use Ramadan as the one time of the year where you work on your relationship with Allah (swt). As Muslims we should be in a constant state of becoming better, seeking more knowledge, and getting closer to Allah (swt). Set some goals that you can perform all year round, such as reading Qur’an every day, not missing prayers, making dhikr, and memorizing some Qur’an.

Fix relationships

Relationships and human interaction are an important part of our health. Use this year to work on those relationships. Fix broken friendships. Apologize to those who you lost touch with. Visit your relatives, especially those that are old or sick. Develop strong trust and communication within your relationships. Foster new friendships by introducing yourself to new people when you’re out or at social events. Good, healthy relationships play a key role in mental health as well as influencing our actions. Surround yourself with those who you can learn form but who also share some common values and interests.

Perform good deeds

There is a reason why zakat is among the five pillars of Islam. Charity and good deeds have been linked to health, happiness and longevity. Not only do good deeds help you grow religiously, but they are beneficial to your health, subhanallah! While zakat refers specifically to payment to the needy, Islam stresses the importance of all types of righteous acts. Performing good deeds all year round is very easy. Visit the sick, volunteer at a local children’s hospital, set up a fundraiser, donate to your favorite charity, adopt a cat that has no home. Let your year be filled with kindness and good acts.

Keep your mental health in check

This is the aspect of health that is often left to the side. With our busy schedules, stressful jobs and heavy responsibilities we forget to tend to our emotional well-being. This coming year, pay attention to how you are feeling. Take some time each day to do something for yourself. Whether it’s lying down for 15 minutes in silence, reading a book with a cozy pair of socks and a hot chocolate, spend some time caring for yourself. Use some relaxation tactics when things are getting stressful, talk to someone you trust when you’re having a tough time. Pay as much attention to your mental state as you do your body.

May we all constantly work to become better in each aspect of our lives. May the New Year bring on an abundance of health, happiness and laughter…and many more years to come. Ameen.

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 tips to gain weight the healthy way

Posted on December 22, 2015 by Fit Muslim Girl

The words “fitness,” “health,” and “dieting” are often associated with weight loss, although they do not apply only to those who want to drop pounds. Fitness and health refer to keeping the body and mind in a state where it can function optimally, and dieting is defined simply as the types of foods one eats, whether healthy or not-so-healthy.

Whether one wants to lose weight, gain weight or simply maintain their current state, these goals can all be reached through the fundamentals of a healthy diet and exercise.

1. Define your why

The first thing you want is to identify your why. Why do you want/need to gain weight? Some people are naturally thin and want to increase their weight, while others may be recovering from an eating disorder or other disease.

Do you want to put on muscle? Do you want to reach a healthier weight? Are you trying to overcome a bad relationship with food? Defining your reason will give your journey a purpose and thus make it more meaningful.

If you suffer from an eating disorder such as anorexia, bulimia, binge eating disorder, or any other medical condition, you should always consult a professional first. These are tips that are meant to be used as a general guideline.

2. Set small and realistic goals

Setting small and realistic goals can help you to stay on track without overdoing it. Acknowledge each goal you reach by giving yourself a reward.Gaining weight may not be as easy a task as it seems. Just as with weight loss, weight gain can be a slow process. Take everything step by step and rather than trying to reach one big goal, set small, reachable goals along the way.

Don’t try to go from eating 1200 calories to 2,500 in one day. Increase your calories slowly and overtime you will reach the larger goal.

Setting small and realistic goals can help you to stay on track without overdoing it. Acknowledge each goal you reach by giving yourself a reward.

For example, your goal might be to increase your calorie intake by eating 200 more calories everyday for a week. Once you hit this goal you might ask some friends out to dinner or go shopping and buy yourself the outfit you’ve been wanting. This will help you to stay motivated and keep going.

3. Supplementation

I’m not a huge advocate of supplements. Sure there are some out there that are great, and individuals who experience nutritional deficiencies can certainly benefit from supplementation. But in general a healthy individual can usually get what they need from their diet.

However, for individuals who are underweight supplements can be a great tool to start with until you build up your diet. For example, many people who are under-nourished often experience iron, potassium and calcium deficiencies.

I recommend getting a check up from your doctor to identify any nutritional deficiencies, if any. From there decide if you need to take any supplements until those levels get back to normal.

4. Exercise

To exercise or not to exercise? Depending on your starting weight, you may want to hold off. If your body is quite weak I would suggest starting with a few days a week of exercise. Definitely stay away from any high-intensity cardio as that burns a lot of calories.

I am a huge advocate of yoga as it is low-impact and works on strength, flexibility, relaxation and endurance all at once. Start with some easy beginners yoga workouts. If you’re not a yoga fan then start with some light weight-lifting and/or bodyweight exercises.

Once you’re body starts getting used to the extra calories you may feel your strength is improving as well as your energy-levels, sleep, skin, hair and mental state. Once you get to this point, maybe after about one or two months, you can begin to add to your workouts. Start to do more intense versions of yoga such as ashtanga yoga or power yoga, or begin lifting heavier weights.

Make sure you are still taking it slow and work your way up over time. It’s still a good idea to stay away from high-intensity training or long bouts of cardio.

5. Eat frequently

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Eating frequently, about 5-6 meals a day will help ensure you are getting in enough food. There will be times when you don’t feel hungry but want to make sure you are eating enough calories. Eating every 3-4 hours is a great way to not only get all of your calories in but also to get your body used to eating regularly.

Here is a sample meal plan:

Breakfast: 2 whole eggs, oatmeal with all natural nut butter, piece of fruit
Snack: whole fat Greek yogurt, sprinkle of granola, some berries
Lunch: lean beef, sweet potato, side salad
Snack: handful of nuts with fruit
Dinner: salmon, brown rice, vegetables
Snack: glass of milk and a dark chocolate bar

6. Go for full-fat

In weight loss diets you are always hearing about “low-fat” “non-fat” and “sugar-free” options. Remove these words from your vocabulary for the time being and focus on full-fat yogurt, milk and cheese. If you enjoy juice go for the sugary variations rather than the chemically altered, sugar free drinks.

7. Healthy but dense foods

Although you want to nourish and repair your body with healthy foods, you always want to get the best bang for your buck. Choose healthy foods that are rich in calories and pack a lot of protein, carbohydrates and fats into a small amount.

Here are some options:

Nuts and nut butters
Healthy oil
Dried and fresh fruit
Starchy vegetables

For a quick and delicious snack make a homemade trail mix by combining some nuts, seeds, coconut flakes and dark chocolate chips.

A few last words

Weight gain will take time. The best advice I can give is to go slow and let the process happen with time. Listen to your body and never move onto a bigger goal until you’ve mastered the smaller one.

If you end up gaining a little too much weight, just cut your calories back by about 200 until you get where you want. You can also add in some HIIT training and cardio if too much weight gain occurs.

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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