Strong Arms Workout

Posted on November 4, 2015 by Fit Muslim Girl

Since we worked on our legs last week (and boy did that workout burn!) I figured this week we can counteract that by focusing on our arms. Upper body strength is just as important as a strong lower body. Upper body strength is, in fact, what allows us to perform our everyday activities. It is linked to reduced risk of injury and helps to improve mobility and range of motion. The stronger we keep our upper bodies the more likely we are to maintain health and independence as we age. Besides, who wouldn’t want to have beautifully toned arms!?

For this weeks workout you will just need some dumbbells; it’s better to have a at least two different weight options because some bigger muscle groups such as the back and chest muscles are stronger than other smaller muscle groups like the biceps, triceps and shoulder muscles. This is a circuit-style workout so you will perform each exercise down the list once with little to no rest in between. Once you have completed the entire list you will rest for 30-60 seconds and repeat for a total of 3 times. Let’s get strong ladies!

12 Bent Over Rows

12 Bicep Curls

12 Pushups (drop to knees to modify)

12 Tricep Kickbacks

12 Overhead Press

60 second Plank Hold

Exercise Descriptions & Videos

Bent Over Row – Grab a dumbbell for each hand, keep arms extended downward and face the palms in towards the torso. Bend the knees slightly by hinging at the hips and bring to torso forward until it is almost parallel with the floor. From here lift the dumbbells to your sides, keeping them at the level of the bellybutton. Squeeze the back muscles here and hold for a second, then slowly lower to the starting position.

Bicep Curls – Hold a dumbbell in each hand and stand with feet hips-width apart. Let the arms hang down by the sides with palms facing forward. Contract the abdominal muscles, keep the knees slightly bent, and flex at the elbow to curl both arms forward until they are in front of your shoulders. Hold here for a second and slowly lower down to the starting position.

Pushups – Start in a plank position with hands directly under shoulders and feet hips-width apart. Slowly lower the body down to the ground by flexing at the elbows until the chest just grazes the floor, Hold for a second and slowly extend the elbow to lift back up to the starting position.

Tricep Kickbacks – Hold a dumbbell in each hand and stand with feet hips-width apart. Hinge at the hips until the torso is almost parallel with the floor, keeping a slight bend in the knees.Bend the elbows so the upper arm is parallel with the floor while the forearm is perpendicular to it. This is the starting position. Now straighten the elbows, bringing the forearms back until both arms are completely parallel with the floor. Squeeze the triceps and hold for a second, then slowly bend the elbow to come back to the starting position.

Overhead Shoulder Press – Stand straight with feet hips-width apart and bring dumbbells up up to shoulder height with palms facing forward for the starting position. Now push the weights upward until they touch in the middle overhead, hold for a second, then slowly lower down to starting position.

Plank Hold – Start by getting into a press up position. bend the elbows and rest the weight on top of your forearms, keeping the body a straight line from the shoulders to the ankles. Tighten the core and hold this position for 60 seconds.

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

Full Body Bootcamp

Posted on October 14, 2015 by Fit Muslim Girl

Happy #workoutwednesday everyone! Today’s workout is a Full Body Bootcamp! This workout can be done anywhere with just a small pair of dumbells. As with many HIIT workouts, we will be focusing on a mix of cardio and strength. HIIT is a great, fast and efficient way to burn a significant amount of fat. It’s great for days when you just don’t have the time to put in, as these types of workouts can be done at home and in as short as 10 minutes. To do this workout you should perform each exercise down the list one time with minimal to no rest in between. Once you have completed the list you may rest for 60 seconds then repeat for a total of 3 times. Remember, if you are a beginner you can start off with 1-2 times, but don’t be afraid of the challenge!

Because many of the same exercises are being repeated from some previous workouts I have posted I will skip out on the descriptions. I will, however, provide links to YouTube videos for the exercises that are not as well known. Please note that these are not my personal YouTube videos.

Ready. Set. GO!

30 jumping jacks

10 push-ups

30 squat jumps

10 tricep dips

30 high knees

10 DB shoulder press

30 switch lunges

10 DB back flies

30 mountain climbers

10 bicep curls

30 burpees

10 lateral raises

VIDEOS

SQUAT JUMPS – https://www.youtube.com/watch?v=U4s4mEQ5VqU

TRICEP DIPS – https://www.youtube.com/watch?v=6kALZikXxLc

HIGH KNEES – https://www.youtube.com/watch?v=tx5rgpDAJRI

SWITCH LUNGE – https://www.youtube.com/watch?v=ysXybHNtq2Y

DB BACK FLIES – https://www.youtube.com/watch?v=T1U3yZne1jw

MOUNTAIN CLIMBERS – https://www.youtube.com/watch?v=nmwgirgXLYM

BURPEES – https://www.youtube.com/watch?v=JZQA08SlJnM

5 Tips to Determining the Right Workout For You!

Posted on October 10, 2015 by Fit Muslim Girl

There are so many different styles of workouts, from yoga, to kickboxing, to rowing, to spinning, to running, and so on. It can be hard, and quite overwhelming, to determine what you should be doing in order to reach your goals. So, with hundreds of different ways to exercise, how do you know what is best for YOU? Here are 5 tips to help you determine which workouts are right for you!

1. Determine your fitness goal.

Determining your fitness goal is essential in coming up with a workout routine. Is weight loss your main priority? Then you might want workouts consisting of a mix between strength training and cardio. Do you want to build up a significant amount of muscle? Heavy weight lifting is probably the way to go. Do you have a dream of running a marathon? Cardio and endurance-based workouts are in store for you. Determining your fitness goal is the most important step in determining your perfect fitness regimen.

2. Decide how much time you can invest.

The amount of time per week you are willing and able to invest is also a critical factor. If you are able to dedicate 10-12 hours per week to exercise then it’s possible to mix up your routine with different workouts, such as mixing strength training and cardio. If you are only able to hit the gym 3 days a week for short workouts, you might find that HIIT (High Intensity Interval Training) will work best for you and your schedule. This type of training should not be done more than 3 days per week, and is an extremely efficient way of burning fat as these workouts can be as short as 10 minutes and probably no longer then 30 minutes. You may also fall somewhere in the middle. You may have a few days where you’re able to stay 1-2 hours at the gym, but other days may be so busy that you can only get a quick 20 minute workout in. This is perfectly acceptable as well.

You should always take your schedule into consideration and take the time to plan your workouts according to your schedule. You need to be realistic with yourself. I know we all want to be able to get a workout in 5 days a week but many times this is simply not possible. It is important to be sure you don’t overwhelm yourself with too much otherwise your workout plan will fail in the end. If three days a week is all you can manage you are not shorting yourself in any way; you can get a great work done with a 3 day-per-week workout schedule so long as your workouts are smart. It is recommended to try and get a workout in at least three times per week, no less than twice per week.

3. Figure out what kind of atmosphere you like.

The atmosphere you workout in is more important than you may think. Are you the type of person who enjoys solitude and likes to workout alone without anyone around? Maybe home-based workouts are best suited for you. Do you enjoy the atmosphere of a gym? Would you prefer working out alone at the gym or do you enjoy the camaraderie of a fitness class? Or maybe you are someone who loves being out in nature. If so maybe trail running or hiking would be good for you. Figuring out what type of atmosphere you like being in can really help you to narrow down your exercise options.

4. Do you need accountability?

Some people need accountability or they won’t get it done on their own. Maybe you need to pay for a gym membership to force you to get to the gym. Many gyms have signup slots for their classes. Maybe putting your name down and taking up a slot will help you wake up for the 6 am spin class! Sometimes getting a workout buddy can be a great motivation so long as they are as determined as you, if not they can actually hold you back. Hiring a personal trainer might be another way to hold you accountable for working out. If you enjoy fitness classes or yoga you might find a studio that you love. These studios usually sell class cards that often times have to be used in a certain time frame. There are countless ways to hold yourself accountable for working out, you just have to figure out which way is best for you.

5. Always, always, always, do what you love.

Of course, this is the most important. If there are certain types of workouts that you love, then always do that. There truly is no bad workout. If you love yoga, do yoga. If you love running, run. If you love biking, bike. No matter what your goal, you will never reach it if you are forcing yourself to engage in workouts that you don’t enjoy. Doing what you love comes above anything else. If you’re new to the game and you have no idea which type of workout you like, I recommend trying out a few different styles and eventually you will find something you enjoy.

Bosu Ball Stability Workout

Posted on October 7, 2015 by Fit Muslim Girl

Today our workout is going to focus on strength, stability and balance. The only piece of equipment you will need is a Bosu Ball, as that is what we will use for each of our exercises today. Although this is a full-body workout, you will really be targeting the core in order to stabilize and balance the ball during this workout. Note that any of these exercises can be modified by performing them without the bosu ball. This workout can be done in home, at the gym, or outside at your favorite spot in nature.

As with many of the other workouts we have done, this is a circuit workout. You will perform each exercise down the list once, back-to-back, with little to no rest in between. Once you finish the entire circuit you will rest between 30-60 seconds, and will repeat the same routine again for a total of 3 times! If you are a beginner, start by doing the circuit only once and work your way up to three sets. Remember that these routines can be done and modified by anyone, regardless of fitness level. As always, I will post descriptions of each exercise below. I will also paste some links to YouTube videos showing each exercise (note that these are not my personal videos). Here we go:

30 Second Bosu Mountain Climbers

10 Bosu Push-ups

8 Bosu Burpees

10 Bosu Balancing Squats

15 Bosu Bridges

1 Minute Bosu Plank Hold

Bosu Mountain Climbers – Start in a full (straight-arm) plank with the round side of the bosu ball down on the ground and yours hands on tops of the flat side. With the shoulders staying directly over the hands, begin by bringing one knee in towards the chest, then switch legs. Continue doing this at a fast pace for 30 seconds. Use your abs to stabilize the ball.

Bosu Push-ups – Again you will begin with the round side of the ball down and your hands up on the flat part. With shoulders directly above the hands, perform a push-up just as if you were performing one on the ground. Really squeeze and tighten those abs to keep the ball steady. You may drop down to your knees if this is too challenging. Perform 10 repetitions.

Bosu Burpees – These are just like regular burpees (or should I say death!) only you will be holding the bosu ball the whole way through. Start in a standing position holding the flat side of the bosu ball overhead. Lower it to the floor by putting the round side down. Continuing to grip the flat side, jump your legs straight out behind you into a plank position, then back in and come back to a standing position bringing to bosu ball overheard once again. Complete 8 of these.

Bosu Balancing Squats – Begin with the bosu ball on the ground, round side down. Step your feet onto the flat side of the ball (you may need a wall to help you get onto the ball). Once you find your balance, begin squatting by keeping the weight in your heels and dropping down as if you were sitting in a chair. Go down as far as possible. Note that the ball will shake, this is OK and normal. Tighten your core the entire time for balance and stability. Continue on doing this 10 times.

Bosu Bridges – This time we are going to have the flat side of the ball down on the ground (yayy!)…don’t get too excited yet =). Lay down on your back with your feet on top of the bosu ball, legs bent. Use the heels of your feet to lift your hips up off the ground, squeexing the glutes at the top, then slowely and steadily lower back down. Repeat this 15 times.

Bosu Plank Hold – As if we haven’t worked our abs enough during this workout, we are going to end with a 1 minute plank hold. Perform a full plank with the round side of the ball down and your hands on the flat part and hold for 1 minute.

YouTube Videos (in order by exercise)

The Truth About Dieting

Posted on October 3, 2015 by Fit Muslim Girl

Often times, the first thing that comes to a person’s mind when considering weight-loss is a workout routine. While exercise is extremely advantages both mentally and physically, it is not the top propriety of a well-constructed training program. The most essential and critical part of any fitness regimen is nutrition. This is true for any type of fitness goal, from losing weight to gaining muscle to building endurance and strength, to simply maintaining health. Nutrition is not only going to give you the energy you need to perform well in your workouts, but it will help with optimal recovery as well as aid in better body composition.

Nutrition is likely the biggest reason why people fail to reach, or give up on, their goals. There are so many different opinions out there, all seeming to come from ‘experts’ themselves. Eat clean. Go vegan. Paleo is the way to go. Cut carbs. Avoid fats. Eat this, this, and this, but don’t have this, this, this and that. Catch my drift? People have many different ideas based on what they believe to be the best type of diet. In reality, no one should be forced into someone else’s beliefs. There is a general guideline to proper nutrition and it is up to that person to choose which foods they would like to add into that guideline and which foods they want to avoid. I, for example, don’t eat pork as my religion forbids it. However, if I am training a client who doesn’t hold the same belief as me I would not tell them that pork is off limits. The same goes for vegetarianism. Just because I generally get my protein intake form animal sources does not mean I would tell a vegetarian they should do the same, just as a vegetarian should never prohibit meat to others just because they don’t eat it themselves.

The first step to learning about proper nutrition is to rid your mind of these ‘fad’ diets. If you want to eat organic, go for it. If you want to consume a strictly plant based diet, be my guest. If you want to limit your food sources to what the cave men ate thousands of years ago, that is up to you. None of these diets are wrong, nor are they right for every person as each individual differs in beliefs, tastes, cultural dishes, etc.

Proper nutrition is simple; it is made up of five types of macronutrients (macros), which are nutrients that our bodies need in large amounts, as opposed to micronutrients which are nutrients that our bodies need in small amounts such as vitamins and minerals. When we think of nutrition, we really only need to consider our macronutrients because if we are eating those properly then we will typically get all of the micronutrients we need. So, what are macros?

There are five types of macronutrients which can be divided into two categories. The first category of macronutrients contains carbohydrates, proteins and fats, and these are the macronutrients that provide us with a lot of energy and the bulk of substance we use to build up our tissues. The second category is made up of fiber and water, which provide us with little to no energy but are nonetheless good for our health. Every day we should be consuming a certain amount of protein, carbs, fats, fiber and water. Pretty simple right? You are so close to becoming an expert in proper nutrition! All that’s left to learn is how each of these macronutrients works in the body and how we can appropriately balance them in our diets.

Carbohydrates

Carbohydrates are the preferred energy source for the body and brain. Although they have received a bad rep with all of the ‘low-carb’ diets out there, the truth is your body needs them to run and perform they way you want it to. Cabohydrates are made up of foods such as rice, wheat, oats, barley, beans, potatoes, fruits and vegetables. The majority of your carb intake should come from wholesome carbs such as whole grains, brown rice, sweet potato, ect. The exact amount each person needs will vary based on individual differences and goals, but in general, 45-65 percent of your total diet should be comprised of carbohydrates.

Protein

Proteins are essential for growing and building tissues within the body such as muscles, blood, bones, organs, hair, skin and nails. Protein aids in building and maintaining muscle, satiation, and helps to burn calories due to its thermogenic properties. All foods from meat and poultry, seafood, eggs, dairy products beans soy products, and nuts are considered proteins. It is a good idea to select a different variety of proteins to improve the health benefits. Healthier proteins are those which are lean and lower in fat such as chicken or turkey breast, leaner cuts of beef, white fish, and low-fat yogurt/milk. As with carbohydrates, the amount of protein one should eat will vary by person based on their age, height, weight, etc, but in general, 10-35 perfect of your total daily calories should come from protein-rich foods.

Fats

Lipids, or fats, provide the most energy out of all the macronutrients. The overall diet should consist of approximately 20-35 percent of fats. The majority of your fat sources should come from the ‘healthy’ fats, also known as unsaturated fats. These come from foods like salmon, olive oil, nuts, seeds and avocados.

Fiber and Water

Fiber does provide us with a small amount of energy, but not much. It is, however, good for intestinal health and it influences some metabolic reactions within the body. Women should be eating about 25 grams of fiber per day while men should consume around 35 grams per day. Fiber comes from nutrient-rich plant foods such as whole grains, beans, nuts, fruits and vegetables.

Water is an essential means of survival. There are a lot of different opinions in the diet world about how much water one should drink. The truth is, there is no single rule for everybody; some people need more water than others and some people need less. A general rule of thumb is to drink whatever is comfortable for you, making sure that you are keeping hydrated and are not feeling thirsty. An approximate amount of fluids to drink per day is between seven and eight glasses, but again it will differ based on the individual.

Now you know everything you need to know in order to eat healthy, balanced, and according to your preferences. The world of fitness likes to make everything complicated by using personal beliefs about nutrition or foods and trying to apply these beliefs to everyone. All you really need is this general guideline of macronutrients and you can tailor food choices to your needs. I hope this has inspired you to stop limiting yourself to unnecessary diets and eat the foods you love with balance and control!

Lower Body Blast

Posted on September 23, 2015 by Fit Muslim Girl

Today’s workout is a Lower Body Blast! Strengthening of the legs is very important as they are among the largest muscles in the body. Strong legs can translate into increased metabolism and improved cardiovascular health. Let’s start off this #workoutwednesday with a lower body HIIT routine, and next week we will follow up with an upper body workout.

As always, be sure you are familiar with each exercise and the correct form before engaging in this workout. An explanation of some of these exercises is provided below.

The Routine:

30 Jumping Jacks

45 Second Wall Sit

30 Mountain Climbers

45 Second Squat Pulse

30 Knee Highs

45 Second Jump Split Lunges

30 Squats

45 Second Burpees

30 Calf Raises

30 Supermans

60 Second Plank

RPEAT 2X

*It is a good idea to have a set of dumbbells handy as you may want to use them for squats and/or calf raises.

Wall Sit: With your back supported against a wall, feet slightly in front of you and hip distance apart, lower yourself into a squat position and hold for 45 seconds. Your feet should be in front of you enough so that the knees do not go over the toes while in the squat.

Squat Pulse: Stand with feet hips-width apart. Perform a squat and hold at the bottom with arms out in front for balance and perform small pulses up and down (without coming fully up out of the squat) for 45 seconds.

Jump Spilt Lunge: Start in a split stance with a long stride, keeping the front knee directly over the foot and not over the toe. Lower down into a lung keeping the weight in the back leg, then jump up to alternate legs. Continue alternating for 45 seconds.

Supermans: Lie down on the stomach with arms raised straight overhead and keep the gaze towards the ground. Simultaneously lift both of the arms and legs while squeezing the lower back. Hold for a few seconds then lower back down. Keep repeating this lifting and lowering motion 30 times.

Confidence: What Every Woman Needs

Posted on September 18, 2015 by Fit Muslim Girl

Have you ever wondered why it is so hard to reach your goals? Why it seems impossible to become the healthier person you’ve always wanted to be? Confidence might be the key to finding that motivation you need to reach your fitness goals, and unfortunately this quality is generally low in women. I recently finished reading a very interesting book called “The Confidence Code” by Katty Kay and Claire Shipman, in which these two journalists sought out highly professional women in order to determine what gives them the confidence that most other women are lacking. They interviewed women with leading roles in sports, politics, the military and arts; women who seem to have it all put together. Sure enough, they found that even these powerful, highly educated and determined women are lower in confidence than their male counterparts. Although this can come as a surprise, we realize that when it comes to success women are under the microscope. There is much more pressure to prove themselves worthy and there is a great deal of doubt surrounding their success.

This got me to thinking about the success of women when it comes to their fitness goals. Countless women struggle everyday with their weight, their bodies, their ability to stick to a consistent routine or a healthy eating regimen. We are often quick to blame this on laziness. “You just need to motivate yourself,” we will say, “just get up and do it!” There is no argument that motivation and determination play a significant, in fact crucial role in developing a healthy lifestyle. But what if there’s more to the story than that? What if confidence, this critical quality that many women lack, is the key to developing our success both in the work field and in our fitness life?

I truly believe that in order acquire the motivation and determination needed to reach fitness goals one must be able to see a finished product at the end of the road. I think the problem is that most women don’t actually believe they can obtain these goals and therefore aren’t able to imagine themselves the way they want to be. This absence of confidence creates barriers; if they don’t believe that they can achieve the goal they want, how can they constitute the motivation they need to go out and work hard for those goals. We can dream about the person we want to be, but if we don’t actually believe we can become her then we probably never will.

It sounds completely hopeless, I know, but I have some good news. In their journey to find out where confidence comes from, Katy Kay and Claire Shipman found that confidence is fickle. Although it is partly influenced by genetics, it can be built if it is lacking. It can be built by first making the choice to be confident. It can be built by choosing to please yourself instead of pleasing others. It can be built by stepping out of your comfort zone and taking risks. It can be built by accepting failure and learning from it.

If your struggling with getting to the gym or becoming the healthy person that you’ve always wanted to be, I encourage you to perform a self-check. What are the underlying reasons that you are not fighting for your goals? Are you afraid that you can’t accomplish what you want? You can truly do anything you set your mind to. Start working on building up that confidence. Set an image in your mind of the person you want to be and KNOW that you can get there. It’s going to take a lot of work and a lot of positive self-assurance but I promise you can get there. Every woman deserves to be healthy and happy!

Nashata

Empowering Active Lifestyle

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