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

Picture Credit

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

Posted on December 15, 2015 by Fit Muslim Girl

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

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

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

1. Cinnamon

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

2. Sage

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

3. Rosemary

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

4. Turmeric

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

5. Cayenne Pepper

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

6. Ginger

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

7. Saffron

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

8. Mint

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

Tips on how to use spices and herbs

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

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

Fit Muslim Girl Recipe: Blueberry Pecan Protein Pancakes

Posted on December 12, 2015 by Fit Muslim Girl

First off, don’t mind the super amazing photograph of my pancakes…I have awesome photography skills if you can’t tell ;). Just kidding, I try to take professional-looking pictures but my lack of artistic skills always stands in the way. But they still look delicious right? I hope so!

Anywho, if you’ve ever taken a look at my recipes on fitmuslimgirl.com you know that I am in love, maybe a little obsessed, with protein pancakes! I love them because you can really do so many different things with them and they taste so good…you would never know they are healthy! I experiment with different kinds of pancakes all of the time, and these may be one of my favorites.

Blueberry Pecan Protein Pancakes

Yeilds 1 serving (2-3 pancakes)

Ingredients

1/2 cup wheat four
1 tsp baking powder
3 tbsp non-fat blueberry flavored Oikos Greek yogurt (you can use any kind of yogurt but I find this brand tastes
1 egg
1/2 cup fresh blueberries
1/4 cup almond milk
2 tbsp Stevia in the raw
1 tsp halal vanilla extract
dash of cinnamon
small handful chopped pecans

Instructions

In a mixing bowl, mix together flour, baking powder, stevia and cinnamon.
Add the yogurt, egg, almond milk, and vanilla into another bowl and mix.
Then add the wet ingredients to the dry ingredients and mix until everything is incorporated together.
Fold the blueberries into the batter (put a small handful off to the side for topping later).
Take two or three even scoops and scoop the batter onto a hot griddle sprayed with non-stick cooking spray.
Cook on one side until the batter on top starts to bubble, then flip and cook on the other side.

Toppings

Sprinkle the chopped pecans and leftover blueberries over the top of your cooked pancakes.

As for pancake syrup you can really use any kind of syrup you’d like but I prefer to stay away from sugar free. You can also replace syrup with honey or agave. A good idea, is to heat up some maple syrup (or honey/agave) in a small saucepan mixed with the leftover blueberries to create a compote. So delicious and it’s a great method for using less of the sugary syrup because you get all of the juices from the blueberries!

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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What Is the Best Time to Exercise?

Posted on December 5, 2015 by Fit Muslim Girl

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

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

Morning Perks

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

Advantages of Later Workouts

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

Listen to Your Body

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

Be Realistic

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

Consider the Social Setting

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

The Bottom Line

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

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A Proper Cool Down

Posted on December 2, 2015 by Fit Muslim Girl

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

The Importance of a Cool Down

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

The benefits of cooling down include

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

How to Cool Down

Step 1: Light Activity

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

Here are some examples:

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

Step 2: Stretching

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

Here are some examples of stretches:

Front Shoulders Stretch

Triceps Stretch

Standing Side Stretch

Chest Opener Stretch

The Forward Hang

Upper Back Stretch

Quad Stretch

Calf Stretch

Forward Fold

Glute Stretch

Hip-Flexor Stretch

Lower Back Stretch

Cobra Stretch

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

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

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

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A Dynamic Warm-Up

Posted on November 25, 2015 by Fit Muslim Girl

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

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

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

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

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

Knee Highs

Glute Kicks

Alternating Knee Hugs

Alternating Ankle Grabs

Alternating Leg Kicks

Walking Squats

Lateral Lunge Stretch

DESCRIPTIONS & VIDEOS

Knee Highs

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

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

Glute Kicks

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

Alternating Knee Hugs

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

Alternating Ankle Grabs

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

Alternating Leg Kicks

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

Walking Squats

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

Lateral Lunge Stretch

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

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Healthy Stir Fry

Posted on November 22, 2015 by Fit Muslim Girl

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

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

Your Base

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

Protein

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

Vegetables

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

Sauce and Spices

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

Putting It All Together

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

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

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

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

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

The Ladder Workout

Posted on November 18, 2015 by Fit Muslim Girl

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

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

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

5 Push-ups

10 Burpees

15 Crunches

20 Jumping Jacks

25 Squats

30 second rest

25 Squats

20 Jumping Jacks

15 Crunches

10 Burpees

5 Push-ups

1.2.

PICTURE CREDITS

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

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

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

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

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

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