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 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.

2016 Summer Olympics

Posted on January 17, 2016 by Fit Muslim Girl

As we delve into 2016 we’re that much closer to the Summer Olympics. In 205 days more than 10,500 athletes from around the world will be lined up in Rio de Janerio, Brazil competing for their Olympic title. Rio will become the first city in South America to host the Summer Olympics. The other finalists included Madrid, Spain; Chicago, United States; and Tokyo, Japan.

The opening ceremony will take place on August 5 at Maracanã Stadium. While the opening ceremonies are often known to be quite extravagant, especially the ceremonies put on earlier in London (2012) and Bejing (2008), this year will be a low-budget production based on the countries current recession.

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This year the Olympic program will feature 28 sports. The sports include: Aquatics, Archery, Athletics, Badminton, Basketball, Boxing, Canoeing, Cycling, Equestrian, Fencing, Field Hockey, Football, Golf, Gymnastics, Handball, Judo, Modern pentathlon, Rowing, Rigby sevens, Sailing, Shooting, Table Tennis, Taekwondo, Tennis, Triathlon, Volleyball, Weightlifting, and Wrestling. I don’t follow too many Olympic sports but I absolutely love watching track and field, gymnastics and diving. I love the athleticism and determination that radiates off out of these sports. I know I’ll never be an Olympic athlete, but watching them definitely gets me motivated to be my best.

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Will you be watching the Olympics this year? And if so, what are your favorite sports!?

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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.

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

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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.

Lessons from Experience: Tips for Living a Healthy Lifestyle

Posted on December 9, 2015 by Fit Muslim Girl

My knowledge of health and fitness stems far less from any education or certification than it does from my own personal experience. I will never consider myself a master in this field because I believe that there is always more to discover. However, I have learned quite a bit through my journey. The road to where I am today was long and hard. I started off not knowing a single thing about healthy eating or exercising, and just began learning on my own, step by step. I experienced many falls and discouragements. There were times when I didn’t believe in myself at all. I even fell into some very unhealthy habits in a desperate attempt to look good. But each time I fell I got back up. And these falls have taught me some of the most beautiful lessons.

I truly believe that the lessons and the strength one gains through a healthy lifestyle permeate into even the most intricate facets of life to allow for growth in all senses of the word. For this reason, I want to share with you some of the important lessons I’ve learned on my path to a healthy lifestyle.

Lesson 1: Listen to Your Body

Beginning a healthy lifestyle is really a decision to respect your inner body. It’s about a desire to feel good, to age well, to set an example. We should always take the greatest care in paying attention to what our bodies are telling us. Whether you get injured, or are feeling discomfort in a certain area, take the time you need to recover. Don’t ever force your body into something that doesn’t feel right. Injuries, pulled muscles, pain and other restrictions are inevitable with regular exercise. Be sure you understand your body and treat it with the respect it deserves.

Lesson 2: Practice Consistency

If you are not consistent with diet and exercise, your results will be inconsistent as well. Fitness is a lifestyle, which means it needs to become a habit in order for us to reap it’s amazing benefits. Coherence to a regular routine of balanced eating and exercising is what will get you feeling your best. Practice a healthy lifestyle everyday to form that habit. Of course you will get off track from time to time, maybe a lot at first, but keep bouncing back and with time you will start to notice the changes to both your inner and outer being.

Lesson 3: Find Your Why

A healthy lifestyle is not possible without a why. You need a reason, a motivation to push your body and mind to their limits. What is your why? Try to find a deep-seated incentive, rather than a superficial one. Of course, we all want to look good, but there needs to be something more. If it’s all about looks, trust me, it won’t stick. Maybe you want to be in-shape so you can run around with your children. Maybe you are at an unhealthy weight and you want to become healthy enough to live a longer life. Maybe you want to set an example for your children or your family. Maybe you want to feel more energized and full of life. Whatever your reason, make sure it is unique and important to you.

Lesson 4: Be Patient

Patience is a virtue. There is a reason why Allah (swt) puts so much emphasis on sabr. Patience is the key to unlocking opportunities and doors; it is the foundation of a deep-rooted faith. In terms of fitness, the most common reason for giving up is that people don’t see results quickly. There is nothing fast about change; it happens slowly, overtime, with a lot of effort, hard work, persistence, and PATIENCE. The body needs time to adapt and grow, and in listening to our bodies as we’ve already discussed, we need to give it the time it needs. Be patient and don’t give up on yourself.

Lesson 5: Don’t Sweat the Small Stuff

Please, don’t stress out about small things. So you ate a chocolate when you weren’t supposed to. SO WHAT? We all make mistakes and no one can be perfect, no matter how much they might seem so from the outside. A healthy lifestyle is no easy task, and by adding unnecessary stress into the mix it becomes dreadful. Enjoy it, have fun, and don’t sweat the small stuff. Missed a workout? No problem, make it up later in the week or, if you don’t have the time, try to improve yourself the next week. Cheated on your diet? That’s OK it happens, food is delicious! Don’t use it as an excuse to beat yourself up and ruin all of your hard work; simply start fresh with your next meal. Take the edge off and enjoy the ride, no matter how bumpy it may get.

Lesson 6: Love Yourself First

Don’t begin a healthy lifestyle because you hate your body, or you hate something about yourself. Begin a healthy lifestyle because you LOVE yourself so much so that you want to become the best version of yourself that you can be. It’s fine to have ideas of what you want to work on, but counteract those negatives with some positives. Make a list of things you want to change and also a list of things you love about yourself, or things you are good at. You will never treat yourself good if you do not like yourself. Find your beauty and watch yourself blossom.

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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.