The Muslimah Physique

Having a regular period is a vital sign that your hormones and physiological functions are running normally. Today I take you through the crucial considerations you need when looking at doing an aggressive cut while also ensuring we're minimising stress on our bodies and fuelling ourselves well. Those two combined set you up for a smooth aggressive cut, no hunger or cravings, whilst also keeping y...

When you get a new job, get married or have kids, something ends up having to give so you can have time to adjust to stepping into the new lifestyle and the big changes and often that tends to be our fitness. So in this week's episode, I discuss exactly how you can maintain your strength & physique during those busy changes through my personal experience (new jobs, marriage, moving houses, tra...

Getting your period, having a busy month at work or even not feeling like going to the gym, all happen to us and make getting to the gym a lot harder. You've heard of "discipline over motivation" when it comes to showing up to the gym, but what does that actually look like? So in this week's episode, I take you through 6 unique hacks/strategies that I use with myself and my clients that make showi...

The constant battle in your mind- wondering if you're doing the right thing with your fat loss, if you're progressing at the rate you should be or if there's something you're missing that is affecting your fat loss- is something that is costing you a lot of mental energy & taking up a lot of mental real estate, making the process stressful and not smooth! This week, I take you through how I co...

There's a lot of talk about what training splits are best for growing glutes or toning your physique during a deficit. With everyone on social media showcasing their physiques and giving out workout splits, there seems to be a lot of confusion around what is actually going to get you the results you're after. This week I take you through exactly how to detect the BS and how to know if your own tra...

Food companies are legally allowed to deceive you with their nutrition labels and marketing, just so you buy their product, which can leave you feeling stuck and hopeless because your waist isn't getting any slimmer and your glutes aren't getting any bigger. In this week's episode, I tell you exactly what you need to look out for to avoid falling for these marketing tricks and make sure you're act...

Tracking calories is an amazing tool for fat loss and chasing getting lean, but the question is: how do we maintain 20% body fat without tracking? Should you be tracking to maintain the new, leaner physique? What does it actually take to live the life of someone with abs and 20% body fat leanness? I answer all of this in this week's episode, where I take you through what it actually takes to maint...

With collagen getting all the hype these days and people overcomplicating protein quality, it makes you wonder if protein quality actually matters if you're pursuing muscle growth or even want to maintain your muscle mass during a deficit. As with all things in fitness, protein quality is a case-by-case topic and very nuanced, so in this week's episode, I'm sharing with you whether protein quality...

Starting your fat loss journey is a big thing - now doing that over and over after several "failed" attempts can feel overwhelming and pointless, especially if you're going to do the same thing that didn't work before. In this week's episode, I give you the 101 on how you can break out of this constant starting cycle in 5 simple steps you can tick off to make sure you're on the right trajectory to...

Losing fat is 50% of the effort; maintaining the new lean physique is the other half. While most women struggle with fat loss, even more struggle with how to maintain it long-term. What does maintaining actually look like? Is it aiming for a lesser step count? Is it more snacks? Is it more flexibility? How much flexibility is enough and not too much to reverse the fat loss? In this week's episode,...

There's a fine line between accuracy & diligence and obsession & disordered eating when it comes to counting calories, and now it's become a hot debate whether it's actually helpful or harmful for us in the long run. In this week's episode, I share with you how counting calories can be helpful and at what point it can end up doing more harm than good when it comes to your strength and phys...

So you're doing so well with your fat loss journey, you've lost 5kgs so far and your weight hasn't budged for the last 4-6 weeks and you're starting to lose hope, wondering what exactly you're doing wrong with your approach, especially since it was working before... You're plateaued - and in this week's episode, I will break down why you're plateauing and how to break out of that plateau to contin...

"I'm trying to stop snacking to lose fat" - Such a common thing I hear from Muslim women pursuing strength & physique goals and wanting to maintain a leaner physique, but end up chronically dieting or can't remember the last time they ate at maintenance for an extended period of time intentionally. So you feel like the victim and the culprit at the same time and you have no idea how to stop wh...

Often during life changes, whether it be marriage, a new job, a big work project, or starting uni again, Muslim women find themselves in a situation where they have to make sacrifices rather than accommodate both the change and their strength and physique goals. The issue is that the muslim women I speak to think that accommodating both means being perfect/the ideal in both because of their 'all-o...

The understanding of the phrase "eat less, move more" is often misconstrued and mistaken for eating the least and moving the most, which ends up leaving you feeling dreadful, wanting to enjoy the foods you love, but you don't know how to because of your "all-or-nothing" mindset. In today's episode, I take you through 4 things you can implement from today to get the best of both worlds and make you...

With a lot of conversations recently surrounding pilates and lifting weights, there seems to be this idea that pilates is a fit substitute for lifting weights. In today's episode, I take you through the possibilities of lifting with injuries (through my personal experience and coaching my clients through this, too) and the results of substituting pilates. 👸🏻 Online coaching with Rona: https://fo...

Everyone lives such dynamic lives, and with wanting to align with friends but also pursue the best version of yourself - in today's episode, I speak about my experience on navigating friends, fitness and pursuing my best version of myself. If you struggled with managing your fitness, living a life in alignment with the best version of yourself and also enjoying your friends' company and want to kn...

From my personal experience and the women I speak to daily, there's a belief that joining the gym is the go-to solution to lose fat. Often resulting in disappointment for lack of progress with fat loss, even though you're getting stronger, leading you to question your process, want to self-sabotage or binge or even get into guilt & extreme behaviours for a simple result. In today's episode, I...

Fearing the number on the scale after a fun night out is way too common an experience for us women in a deficit, often leading us to feel like we have to choose between fun and having a leaner physique. If the number on the scale dictates how you feel and whether you show up the next day or not, this episode is for you, where I share how I navigate emotional reactions to gaining a few kgs overnigh...

If you have perfectionist tendencies, hearing 80% nutrition and 20% exercise can feel like you're wasting your time in the gym, especially when you feel lost with your nutrition. So you find yourself having an on-and-off relationship with the gym. In this episode, I speak to why this saying is flawed, what you can do instead to make progress on your physique and strength goals and what giving 100%...

A trend surfaced recently where people are realising that simply going to the gym and working on their nutrition isn't enough to achieve a physique like the ones you see on social media. In today's episode, I break down why the physiques we see online are different to the ones we see in our day-to-day and how influencers get those physiques and whether that's "too much effort", realistic or worth...

When you think of the version of you at 60, is she active & putting her health first or is she frail and needs someone to help wash you? Your answer stems from your current belief systems and what you're currently doing for your fitness, strength, physique and well-being. In today's episode, I break down exactly how you can bridge the gap between where you are now and where you want to be in 4...

A lot of women think that the best way to achieve fat loss and a toned physique is by joining a gym or attending group classes. As someone who's coached many group classes over the years, I take you through why group classes aren't the right space for that and how group classes are what's keeping you stuck with your fat loss journey and what you can do differently to break out of that,

There's a lot of fad diets or trends out there on social media that promise fat loss and it's so easy to get caught up in them especially if you're chasing what's most optimal for your health and your fat loss. In todays episode, I share a more nuanced perspective on this question and how paralysing it can be chasing whats optimal over what will help you get results in the long run and I share wit...

The mental load of deciding what to eat 3 times a day but also making it taste good and fit your macros in a timely fashion can be overwhelming and make a deficit harder than it needs to be - trust me, I've lived that! In this episode, I take you through the behind the scenes of my deficit, what I do to make my nutrition so easy that I don't ever think of going off plan when it comes to my deficit...