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Q & A: Is a VEGAN PROTEIN POWDER okay to drink during Ramadan? (NOTE: This is a very long answer to a seemingly simple question. Skip to the end of this article if you don’t care about the science and just want a straight answer) Protein is an essential macro nutrient and adequate protein is […]
Fasting for Mental Health [2:185] Ramadan is the month during which the Quran was revealed, providing guidance for the people, clear teachings, and the statute book. Those of you who witness this month shall fast therein. Those who are ill or traveling may substitute the same number of other days. GOD wishes for you […]
#1 Eat Pancakes For Sahoor (Breakfast) Pancakes and syrup, even the all-natural Maple syrup from the tree, are simple sugars that’s going to give you an insulin spike then a crash. The little bit of energy you would have had until 12-noon will be cut short and you will find yourself feeling fatigue and brain […]
Ramadan is coming…RUN! By Mubarakah Ibrahim As a health and fitness coach one of my biggest concern for Muslims during Ramadan is dehydration. Because Ramadan will occur during the longest and hottest days of year it is inevitable that every fasting person will become dehydrated at some point in the month. It only takes one […]
Yesterday I gave a speech at the Shaykha Fest and a woman stopped me as I was walking by and said “you hate fat people.” (As a statement not a question)- That really had me thinking about what I said and why I said it and here is my response to MUSLIM women. I have been […]
With the long hot days of July coinciding with the annual Ramadan fast health concerns arise in the minds of Health and Fitness Professionals who fear lack of awareness for proper eating and hydration may be a deficit in Ramadan. It is estimated that 70% of American walk around on a daily basis dehydrated. In Ramadan […]
DARK URINE AND 5 OTHER UNUSUAL SIGNS OF DEHYDRATION IN RAMADAN DARK URINE: If you’re well-hydrated your urine will be mostly clear with a tinge of yellow. Yellow, chardonnay, and orange are the “warning” colors to watch for. When your body is about three percent dehydrated your urine will be noticeably yellow. When your body […]
Today is the first day of spring and with it comes a renewed birth of energy in nature. The once dormant branches and grounds transform into a vibrant energy. For those of us in colder climates, like the northeast United States are happy to see the cold, grey days of winter transform into bright warmer […]
BOOK REVIEW: THE LONGEVITY PROJECT So I just finished The Longevity Project and it was one of the most interesting reads in terms of health and longevity I have read in a while. Yall know I am all about the research and this one was one that will certainly weave it’s way into my future […]
ABOUT THIS SERIES: This is part of an ongoing series in which we will explore “The Science of The Sunnah: Health and Longevity. – Islam is a religion which is “designed” with the Fitra (natural inclination) of the human being in mind. When the human being follows it’s teachings and philosophies they will naturally achieve […]
The Messenger (Sallallaahu alayhi Wasallam) said: “Eat olive oil and anoint yourselves with it, for it is from a blessed tree.” (Tirmidhi At’ima, 43) Health Benefits Cancer Prevention Evidence suggests that olive and olive oil consumption as part of a healthy Mediterranean diet has cancer-protective properties. Research also found that active ingredients in olive oil […]
When President Obama won the election in 2008 my family and I was among the millions that shuffled through the crowded subways of Washington DC to catch a glimpse of the first African-American President. We stood among the brave souls who gathered along the road side on that frigid January day to catch a glimpse […]
Nuts are a great source of heart-healthy fats, protein, vitamins and minerals. If you eat no more than a couple of ounces a day, they can be a healthy addition to your diet. Plus, because eating nuts tends to make you feel fuller, on top of their health benefits, they can actually help you […]
As I near 40 I am becoming more interested in the science behind aging, or rather delaying the negative effects of aging as long as I can. I don’t mind getting older, as long I can still look good and feel great. Part of that interest…which translates as research to me is around “brain plasticity” […]
SHARE: 5 Reason we SHOULD NOT be impressed with @Dolce and Gabbana new Abaya line. #1. Muslim Designers have been making chik and beautiful modest clothes for Muslim women for years. You can’t just come and bum rush your way on the screen and take Muslim business from the like of Amirah Aulaqi, and Nzinga […]
An Open Letter from Black Muslim Women Earlier this week, Larycia Hawkins, a tenured Professor of Political Science at Wheaton College was placed on administrative leave following remarks she made about the “relationship of Christianity to Islam.” The specific remarks in question, “We worship the same God,” were shared on Dr. Hawkins private Facebook account […]
Over the years I have improved my recipe for Delicious Crispy Oven Fried Chicken. With 4 children and a husband that I am always trying to convince that eating healthy doesn’t have to to bland or “nasty” it’s always a personal sense of accomplishment when my teenagers say “YUM” or “that was good, mommy” after eating […]
I think these turkey breakfast patties are the best I’ve made yet. YOU’VE GOT TO TRY THEM Homemade Turkey Breakfast Patties Ingredients 2lbs Ground Turkey 1/4 cup minced onion 1/4 cup minced Granny Smith Apple (remove skin) 1/4 cup minced red pepper Homemade Seasoning Seasoning * 11/2 teaspoons rubbed sage * ½ teaspoon thyme * […]
Mu’mine Activewear Review When reviewing activewear for Muslim women I look for several things. I workout outside as well as in the gym so I am often in a coed environment so I look for clothes that are comfortably loose, long enough to cover my butt. In addition one of the main things I look […]
Dear Muslim Parents We are once again placed in an inexplicable situation since they have identified the shooter in recent Mass-Shooting incident San Bernardino California as someone with a “Muslim name”. You like me as a practicing Muslim who abhor not just the act of killing innocent people but even more so that someone who […]
By Mubarakah Ibrahim Once again Muslim all over the west are subject of increased Islamaphobia. Muslim women who wear hijab (Islamic headdress) is the public symbol of Islam and as such are the subject of steers, jeers and out right physical attacks. Even if your own circle of friends and colleagues are supportive and […]
Meet my new friend. I am all about the shortcuts to maximize my nutrition and my health. I got so excited when I found this. I had been buying pure BLUEBERRY JUICE for its antioxidants and been painstakingly cutting GINGER up for each every smoothie because it’s an appetite suppressant. I was looking to add […]
Let me first start out by saying that there are different bone structures and body types – and not everyone was meant to be the same size. But “Big Bones” exist only on dinosaurs. Being overweight doesn’t mean you’re not beautiful/handsome. It doesn’t measure your awesome-ness. It doesn’t measure your value and worth. However, your […]
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A diet plan should match your eating personality. Everyone has his or her own strengths and weaknesses, likes and dislikes when it comes to weight loss. Finding a diet that best supports your needs is key to finding success. Weight gain happens for a host of various reasons, but if you had to pinpoint the […]
Stop dreading your workouts and start enjoying them. What words run through your mind when you think of exercise? If words like hate, dread, pain, or boredom come to mind, it’s time to redefine or reinvent your idea of exercise. You know exercise is needed for health and weight control, but the chances you’ll stick […]
I give the shirt a 7 out of 10. It’s loose, just the right length and stretchable. I would love to see a thinner more breathable version for summer heat. Find their full line of sportswear on their website http://www.jysmfitness.com
SOMETHING DIFFERENT My Chef Friend Tagan said to me one day – “Oats, Molasses and Smashed Avocados” I said “ewww” – She replied “Just taste it”. I did then I said “Ohhh” This combination is a traditional Brazilian countryside breakfast. MOLASSES: It has the lowest sugar content of any sugar cane product. The wonderment of […]
“DIRTY NECKS” LIKE DIABETES DON’T JUST WASH OFF If you have friends, parents, children who are overweight and have these symptoms then this may be the most important post you read today. This is not dirty, or developed for lack of hygiene!! In this brand is known as Acanthosis-Nigricans. You can get it on the […]
Healthy Halal Stir-Fried Chicken and Vegetables UPDATE: It was brought to my attention that dispite the ingredient list of Soy sauce being halal it is actually fermented and has 1% – 2% alcohol in it. Here is a Halal Soy Sauce substitute —- In a saucepan over medium heat, stir together the beef bouillon, balsamic […]
Mind Body Stress and Wellness workshop done for Healthy Family Initiatives [Providence RI]
Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber. Servings: 36 Here’s what you need: […]
Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet? You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals… A healthy dose of motivation coupled […]
Watch a documentary about people who lift weights and you’ll likely be watching some of the world’s elite body builders hone their physique to abnormal largeness. Take a peek into your local gym and you’ll see something quite different. Sure, there may be a handful of body builders there, but they’re lifting right next to […]
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Muslims do not believe we can “speak” things into existence. Islam is a religion of action. We look at three sources from Quran and Hadith that instructs us how to achieve Transformation and Change. For weekly fitness and motivational tips in your inbox subscribe and sign up for the newsletter http://fitmuslimah.com/newsletter/
LADIES DO NOT DO ANOTHER SQUAT WITHOUT WATCHING THIS FIRST. There is physiological difference between females and males that can result in injury if women do squats incorrectly. #fitmuslimah #training
YOU NEVER GO BACK You already know that brown rice is a nutrition powerhouse compared to white rice. But you can do even better. Discover the benefits of black rice . But I must warn you ONCE YOU GO BLACK … RICE, YOU NEVER GO BACK! Brown rice is rich in fiber, vitamin E compounds […]
OMG! Not only is it delicious but the nutritional value is off the charts! Black rice has more antioxidants than blue berries and of course more fiber. With only 261 calories per serving, I am in heaven. Asian Black Rice Salad: (Serves 4) Ingredients: 1/2 cup black rice 1 carrot, shredded 1/2 cup green bell […]
We live in very turbulent times. Islam is a religion of peace, in foundation, action and in prayer. I often think of this when I what the news and feel a flood of emotions from worry to anger to helplessness. But I believe that being a person of peace and kindness requires my own foundation, […]
What you need to know about the lemonade diet. Also called the Master Cleanse, the lemonade diet has gained spotlight attention from celebrities like Beyoncé and Jared Leto. The diet claims to detox your system, improve health, curb cravings, and shed pounds over the span of 10 days, but does it work? On a diet […]
Someone messaged me recently and asked me what I think about the ALL WOMEN MOSQUE in California. I do not know anyone involved in this organization, and all I know if what I have been reading online. With that said, I think it’s a great idea. It gives women the space to feel respected, comfortable […]
New research is revealing that many cases of depression are caused by an allergic reaction to inflammation. Tim de Chant of NOVA writes: “Inflammation is our immune system’s natural response to injuries, infections, or foreign compounds. When triggered, the body pumps various cells and proteins to the site through the blood stream, including cytokines, a […]
My new delicious guilt free clean eating protein shake. And I love pineapple because it naturally boosts your body’s ability to heal post-workout inflammation. Ingredients 1 cup low-fat cottage cheese 1 cup crushed pineapple, drained, or 1 cup pineapple juice ½ frozen banana ½ cup skim milk 1 tbsp shredded coconut ½ scoop vanilla whey […]
By Mubarakah Ibrahim I am a professional, independent, Muslim woman. I give lectures internationally about self-esteem, and self-empowerment for women. I am known for educating Muslim and non-Muslim women alike on the importance of fitness and weight management for health. But for the duration of this “rant”, I mean “article”. I want you to put […]
For months you were committed to exercise. You got up early before the kids, went for an early morning jog, and felt great all day. You even lost a few pounds. Then, something happened to throw you off track. Maybe it was an illness, an injury, a new work schedule, or summer vacation. You know […]
In deep thought is morning ….and this came out To My Children Who March..Again By Mubarakah Ibrahim I let you march with a heavy heart because you are history repeating itself – Montgomery – Selma I kiss you good bye and tell you “be safe” but what a really want to say is “don’t go […]
My husband and their dad is a Police Sargent and still we let them March. Because Islam teaches “Speak out against injustice even if it be against yourself” I am not a marcher but my children want to march. I believe everyone has to find their own part to do so I am letting them […]
As-salamualaikum I am starting to prepare my presentation for the RIS Convention and I couldn’t help but sit back and reflect with a smile how far the Muslim community has come since I started this mission of bringing awareness of how physical fitness effect spiritual wellness as Muslims. When I began getting my first certifications […]
How to help a friend lose weight and stay friends The struggle to lose weight is often a battle you can’t win alone. It can make a world of difference to have the support and encouragement of those around you. If you have a loved one or close friend that’s trying to lose weight, it […]
DIET WARS “My sister Lost 30lbs on Weight Watchers” “My brother’s wife went gluten free for 30 days” “My co-worker says following the paleo diet is the best way to lose weight” Paleo, Gluten Free, Weight Watchers, Biggest Loser , Calorie counting…. We will explore these plans and break through all the rhetoric and […]
Benefits of Sunnah of Intermittent Fasting For Weight Loss Calorie-restricting diets have been around for centuries. To lose weight it makes sense: the fewer calories you eat, the more weight you’ll lose. But eating too few calories can be dangerous for your health and makes it hard to keep weight off long-term. So what should […]
Can a food be “healthy” if it’s high in sugar? You know there are lots of sugars in sweet foods like cakes, cookies, puddings, pies, and soda. But you may be shocked to learn how much sugar is found in some of the foods you deem to be healthy. What’s the big deal with sugar? […]
Before buying into a new diet plan, validate its claims. All you want to do is lose some weight. How hard can it be? When you hear of a new diet plan or supplement that promises great results, you can’t help but be hopeful. Could this be the one that works? When considering a […]
What are you doing to hurt your heart? It’s the only one you’ve got, so you better take care of it. Your heart is an amazing organ with the important job of pumping life-giving blood to all parts of your body. On average, the adult heart beats 72 times a minute. That’s 100,000 beats a […]
Could your pain be due to gallstones? You’ve heard of kidney stones and the horrible pain they cause, but have you heard of gallstones? Under your liver, there’s a pear-shaped sac called the gallbladder. This small organ has the job of storing bile (a digestive juice made by the liver) and secreting this substance into […]
As if a healthy pregnancy wasn’t hard enough. Around week 24 of pregnancy, many women develop high blood sugar levels. When this occurs, it’s known as gestational diabetes mellitus—a.k.a. GDM. This doesn’t mean a woman had diabetes prior to pregnancy and it doesn’t mean she’ll necessarily have the disease after the baby is born. But […]
Turkey Kebabs Here’s a great recipe for a busy weeknight dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt. Servings: 4 Here’s what you need… 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips […]
You’d like your eating plan to work for you – to get you the results that you want without lots of complicated steps. The good news is that lean eating does not mean complicated eating…it just means eating smart. Read on for the NEW rules of lean eating that will make fat loss second nature. […]
YOUR ABILITY TO MAKE SALAT MY MEAN YOUR LIFE! ****LITERALLY**** MIDDLE AGED AND ELDERLY PEOPLE WHO NEED ASSISTANCE GETTING UP FROM THE FLOOR ARE 7X MORE LIKELY TO DIE IN 6 YEARS! A simple test that looks at how easy — or difficult — it is for you to sit down on the floor and […]
makes: 10 patties Ingredients: 2 ½ cups cooked quinoa, cooled 4 cups kale, cleaned, deveined, chopped small 3 large eggs, beaten 1 tsp sea salt ½ yellow onion, diced small ½ cup chives, chopped ½ cup Parmesan, grated 2 cloves garlic, minced ¾ cup finely ground bread crumbs (use gluten free breadcrumbs to make this […]
Call it “extra padding” or “love handles.” Or just tell yourself it just means there’s “more of you to love.” No matter how you spin it, the fact remains that a big waistline puts you at risk for a variety of health problems. According to the WebMD website, many researchers describe belly fat as an […]
OMG! Not only is it delicious but the nutritional value is off the charts! Black rice has more antioxidants than blue berries and of course more fiber. With only 261 calories per serving, I am in heaven. Asian Black Rice Salad: (Serves 4) Ingredients: 1/2 cup black rice 1 carrot, shredded 1/2 cup green bell […]
PRIVATE ISLAND Retreat Exclusively for Muslim Women >>>Click Here http://fitmuslimah.org/fitmuslimahsummit/
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Coconut oil is a must “supplement” for all my clients. It is one of nature’s cure to a slow metabolism. Here’s how it works… Anytime you eat, the process of digesting food burns off about 10 percent of the calories you consume. For example, if you consume 500 calories in a meal, your body uses […]
When weight management is apart of your journey every calorie counts. Not just the calories you take in but also the calories you burn. I believe in multitasking, and getting more bang for your fitness buck every chance we can get. So since we have to eat and drink use food as fat burning friend […]
Cod with spicy orange and cherry compote INGREDIENTS: 10 oz couscous Olive oil cooking spray 1 medium yellow onion, thinly sliced, divided 4 cloves garlic, finely minced, divided 2 large carrots, peeled and diced 4 green onions, diced, divided 1 tsp dried cilantro Sea salt and fresh ground black pepper, to taste 2 large navel […]
Clean eating stuffed peppers with ground chicken and black rice. Because flat abs are made in the kitchen not the gym. Gettin my six pack ladies, you down? Clean Eating Stuffed Bell Peppers with Black Rice(Makes 6 stuffed peppers) Ingredients 6 bell peppers – any color.1 1/2 lbs. lean ground turkey or chicken meat 3 […]
Contact Information BALANCE fitness LLC 370 Davenport Ave, 3rd Floor New Haven, CT (203)-624-9999 (Office) info@balanceCT.com www.balanceCT.com www.NewHavenBootCamp.com Balance Fitness was founded in 2001 by internationally recognized health and fitness expert Mubarakah Ibrahim, as fitness service and education company who’s mission is to create a “healthy world, one woman at a time”. It’s function […]
okay I am totally gonna write a blog about the difference a gluten free life has made. The truth is My daughter really struggled with both behavior and grades in middle school. She would say things like “I feel like my head is buzzing” when it was time for her to do a test. Or […]
Original recipe makes 6 servingsChange Servings 1 onion, chopped 1/4 cup olive oil 2 carrots, diced 2 stalks celery, chopped 2 cloves garlic, minced 1 teaspoon dried oregano 1 bay leaf 1 teaspoon dried basil 1 (14.5 ounce) can crushed tomatoes 2 cups dry lentils 8 cups water 1/2 cup spinach, rinsed and thinly sliced 2 tablespoons vinegar salt to taste ground black pepper to taste Directions In a […]
Legs are one of the most common problem areas that clients complain about. Can you relate? Do you avoid wearing shorts and hate the thought of a bathing suit?If your thighs rub together, buns jiggle and dimples appear, it’s time to step up your leg routine. Whatever you’d like to improve about your legs, […]
Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Grain-Free Zucchini Muffins is packed with nutrients, vitamins and minerals. It’s the perfect way to turn fresh, organic zucchini into a delicious treat.Serving: 12 Here’s what you need… 11/2 cups almond flour 11/2 teaspoons baking soda 1/2 […]
This speedy shrimp dish gets you whole grains, protein, vegetables and fruit all ready to go in 5 minutes (Pro tip: prep the couscous while the shrimp broils.) Ingredients 1 cup whole wheat couscous 1/4 cup dried apricots, chopped (or golden raisins) 2 tablespoons olive oil 1/2 cup 2-percent plain Greek yogurt 1 tablespoon prepared […]
Making noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles. Serving: 6 Here’s what you need… […]
Working out hard is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist and gives you functional strength and endurance. The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There’s nothing quite as frustrating as when […]
2 teaspoons lime juice 3 tomatoes, chopped 1/2 cup finely diced onion 5 serrano chiles, finely chopped 1/2 cup chopped fresh cilantro 1 teaspoon salt In a medium bowl, stir together tomatoes, onion, chili peppers, cilantro, salt, and lime juice. Chill for one hour in the refrigerator before serving.
Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. To make simply run a head of cauliflower through a food processor with the grating […]
So you went away, saw a new part of the world, and now you’re back. You ate, you drank, you relaxed, and then you ate some more. And now it’s time to face the music. As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your […]
Dinners like this will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. Servings: 6 Here’s what you need: 12 large Romaine […]
A toned, lean stomach is the ultimate sign of a fitness plan that’s working. It’s also one of the hardest things to achieve.Maybe you’ve given up on your abs after doing thousands of crunches only to see zero results. I honestly don’t blame you. It’s time that you forget everything you’ve heard about how to […]
2 cups low-fat vanilla yogurt 1 teaspoon vanilla extract 1 tablespoon fresh lemon juice 2 cups fresh summer fruit, such as raspberries, pitted cherries, etc. 1. Place yogurt, vanilla, lemon juice, and 1 cup fruit in blender or food processor, and puree until smooth. Add remaining fruit, and pulse 3 or 4 times, or until fruit is broken down into small pieces. […]
Desserts are a delicious and fun part of life that most of us enjoy. That is until you start working towards a fat loss goal. Then dessert becomes the enemy that pops up at birthday parties and get-togethers in the form of cake, cookies, cupcakes and candy, tempting you to give in. So what do […]
Boxed brownie mixes are filled with refined sugars and grains, so make with this recipe instead. It’s always a good idea to make these brownies in a mini muffin pan since this really forces portion control. Just eat one brownie and you’ll be able to enjoy this wholesome treat guilt-free! Servings: 24 Here’s what […]
Paella is a rice dish that hails from the Valencia region on the east coast of Spain. If Valencia rice is not available, use Arborio rice, but be sure not to stir the dish too much because paella is not meant to be creamy like a risotto. Ingredients 6 ounces meatless soy chorizo (such as Soyrizo) […]
Here’s a great recipe for low carb biscuits. It’s gluten free and uses flax meal and egg whites to create a soft, fluffy texture. When striving towards a fat loss goal it’s important to limit the amount of bread that you eat, due to all the simple carbs. This recipe is a great way […]
If losing fat were easy then we’d all look like fitness models, right? Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.If the number on your scale won’t budge then read on for an explanation: Possibility #1: You’re Not […]
Ingredients 1 cup sherry vinegar 2 tablespoons Dijon mustard 1/4 cup honey 1 tablespoon ancho chile powder Salt and freshly ground pepper 4 salmon fillets, 6 ounces each Directions In a small saucepan over high heat, reduce the vinegar to 1/4 cup. In a mixing bowl, combine the vinegar syrup with the mustard, honey, and […]
The Best Way to Get Fit Talk to 10 people and you’ll get 10 different opinions on the best way to get fit. One will tell you to attend an aerobics class. Another will swear by jogging. Yet another will tell you that dance and biking worked for them. The truth is that there’s really […]
Ingredients 6 ounces multi-grain spaghetti 1/4 cup multi-grain croutons, crushed 1/4 cup chopped fresh flat-leaf parsley 1 1/2 tablespoons grated lemon zest 1 tablespoon olive oil 1 shallot, thinly sliced 1 garlic clove, minced 1/4 teaspoon crushed red pepper 3/4 pound large shrimp, shelled and deveined (about 16 large shrimp, 21 to 25 count) 1/4 […]
Warm summer evenings call for light, refreshing dinners like this light Sesame Chicken Salad. Most sesame salads contain crispy noodles, but I’ve taken those out of this recipe, making it lower in carbs to help you towards your fitness goal. Servings: 6 Here’s what you need… 1/4 cup slivered almonds 1 small organic green cabbage 1 […]
Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap. I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap. There are plenty of strategies and techniques out there for […]
Have you noticed a pattern? You’ll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits. After enough chubby days you’ll get back to your clean habits, and so the yo-yo goes. It’s time to […]
What you eat before and after exercise has a huge impact on your results. Think about that. You could be doing intense workouts, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same. I don’t know about you, but if I’m going to put in […]
Nothing will derail your fitness goals quite as swiftly as a painful injury. In order to stay pain-free and limber, beware of the following 4 exercises: #1: The Slump Machine – One of the most common and easiest ways to get hurt at the gym is by using improper posture when on a treadmill, stationary bicycle, […]
Are you eating the wrong foods? I see it happen all the time…fitness results that are thrown away by eating the wrong foods. Don’t let this be you. You workout hard, so keep your results by avoiding the following 7 foods: 1) Don’t Eat White Pasta White pasta will never be OK to eat when […]
The $3,000 Transformation Challenge July 13, 2013 to October 5, 2013 The 90 Day Challenge Where You Lose Weight and WIN $3,000 The Team That Loses the Greatest percentage of their combined body weight WINS What is the CT Fitness Challenge? The New Haven Fitness Challenge is a 12 week weight loss competition for CT women […]
This chicken has awesome flavor and is quick to make on a weeknight. Serve with a leafy green salad and a side of asparagus or broccoli for the perfect flat abs meal. Makes: 4 Servings Here’s what you need… 4 bone-in, skin-on, organic chicken thighs 1 teaspoon smoked paprika 1 teaspoon garlic powder 1 teaspoon ground […]
As much as I love exercise (and you know I do!) exercise alone will not get you a toned stomach. Your diet is a huge part of the equation. Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn’t have a toned, beach-ready tummy.While your diet […]
You wouldn’t put unreliable fuel in your car, so why put harmful food into your body? Here’s a list of the foods that should NOT meet your standards: Sugar-filled beverages like soda pop, sweet coffee drinks or sweetened tea. Packaged snack foods, like chips, crackers or popcorn. Baked goods containing gluten and/or sugar. Sweets or […]
I recently heard a quote that’s worth sharing:Motivation is what gets you started, Habit is what keeps you going. This is very true. When you first start an exercise program you are filled with motivation. It’s what got you into the gym in the first place. It’s what gets you up out of bed and […]
I know it’s summer and you have exciting places to go and things to do. But wait! Did you forget about your workout? Again? Lots of people fall off the exercise wagon during summer months due to vacations, taking care of kids home for the summer months, and other warm weather distractions. I get it, […]
Avoid eating trigger foods by enjoying wholesome homemade versions of your favorites. When you have the urge for salty, crunchy snack foods make some of these whole food plantain chips. Cut processed and packaged snack foods completely out of your diet and you’ll find that whole foods snacks like this more than satisfy your snack […]
Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you’ll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart – it’s delicious. Makes: 6 Servings Here’s what you need… 1 Tablespoon olive […]
Ever notice how one seemingly insignificant poor decision snowballs into another, then another, then another? Let me give you an example… Monday morning at 6am your alarm starts blaring. Instead of getting right up and arriving to your scheduled workout on time, you hit snooze and arrive 10 minutes late. During the workout everything feels […]
Many people who struggle with their weight feel powerless to cravings. Have you ever experienced this? When the urge to eat something bad comes over so strongly that you feel you have no choice but to give in? Then, when it’s over, you feel awful that you’ve eaten all those calories and set yourself up […]
This version of the traditional North African dish gets its protein from both the braised chicken and the quinoa that takes the place of the usual couscous. Carrot and raisins lend a sweet flavor. Ingredients 1/2 teaspoon whole cumin seed 1/4 teaspoon coriander seed, crushed 2 tablespoons vegetable oil 6 chicken thighs (about 2 pounds), […]
Most meals are served with some form of carbs – rice, noodles, potatoes or bread. In order to make strides toward your fitness goal, it’s a good idea to eat fewer carbs at dinner. This recipe for cauliflower rice is a great way to still enjoy a side of rice without sacrificing your results by […]
You don’t need to be a chef to whip together this delicious, nutritious meal – it’s quick and easy. Organic turkey is a great source of protein. Pair this meatloaf with a fresh, green salad for the perfect, fitness-approved meal. Makes: 12 Servings Here’s what you need… 2 teaspoons olive oil 2 garlic cloves, minced 1 […]
Have you ever wondered if those minutes you spend in the gym are burning fat or just time? Unfortunately if you are like 80% of gym-goers, time is the primary thing you’re burning. I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout. […]
Elevate plain old roast chicken with the addition of thyme, pomegranate seeds, and a pomegranate-juice glaze. Ingredients 1 cup pomegranate juice 3-pound whole chicken Extra-virgin olive oil Kosher salt and freshly ground black pepper 1 cup low-sodium chicken stock 1 tablespoon fresh thyme 1 cup pomegranate seeds Directions Heat pomegranate juice in a small saucepan […]
A great way to avoid eating junk food is to enjoy wholesome homemade versions of your favorite processed foods. Fast food chicken nuggets are filled with MSG, sugar, gluten, sodium phosphates and other toxins, but not these healthy homemade nuggets. Enjoy these nuggets guilt-free!Servings: 80 nuggets Here’s what you need: 3 boneless skinless chicken breasts […]
The Junk Has Got To Go Today I’m going to dole out a little tough love, so brace yourself and know that this is for your own good. It’s time that we had an uncomfortable little talk about a very important issue… That junk food in your house. You know the stuff that I’m talking […]
Moroccan flavors abound in this meal, which is both spicy and sweet. Ingredients 1 1/2 teaspoons ground cumin 1/2 teaspoon cayenne pepper Coarse salt 1 pound chicken cutlets 1 cup dry whole-wheat couscous 2 garlic cloves, smashed 1 teaspoon finely grated peeled fresh ginger (from one 1/2-inch piece) 2 teaspoons safflower oil 10 ounces […]
Cumin and cayenne give this Southwestern-inspired grilled chicken cutlet in this dish heat, while pumpkin seeds and cabbage make it crunchy. Ingredients 1/3 cup pepitas (green hulled pumpkin seeds) 2 ears corn, husked 1/2 medium red onion, thinly sliced 1 1/2 teaspoons ground cumin 1/2 teaspoon cayenne pepper Coarse salt 1 pound chicken cutlets […]
Salmon is a fish full of delicious flavor and nutritional value. It’s packed with healthy fats, plus plenty of vitamins and minerals — and yet it lacks the high mercury levels that taint some of its seafood kin. Learn how to roast, poach, glaze, and grill your salmon with some of our favorite recipes. Cooking […]
A little balance in life is important. So while eating healthy most of the time is essential for flat abs, it’s OK to enjoy a weekly cheat. The rules of the cheat day are simple: control your calories but loosen up on the content of your diet. So you’ve been craving pizza all week long? […]
This upgraded version of a classic grilled-chicken sandwich packs in a heart-healthy avocado spread and antioxidant-rich veggies. Ingredients 1/4 avocado Coarse salt 2 slices seeded multigrain bread 3 ounces grilled boneless, skinless chicken breast 1/4 mango, sliced 1/4 small red onion, sliced 1/4 red bell pepper, sliced 4 to 5 dandelion greens Directions Mash […]
After a rich, filling meal, indulge in something simple and fresh. Broiling caramelizes the sugar-dusted citrus and gives this winter fruit salad a sophisticated feel. The cranberries deliver a tart punch and cleanse the palate. Ingredients 1 tangerine, peel and pith removed, sliced or segmented 1 ruby grapefruit, peel and pith removed, sliced or segmented […]
In this salad, peppery, dark-green arugula contrasts with sweet, crisp red-leaf lettuce and light-green, lacy, bitter frisee. If you prefer a lighter dish, simply omit the walnuts and goat cheese. Prep Time35 minutes Total Time35 Minutes Yield Serves 4 Ingredients 4 teaspoons balsamic vinegar 3 tablespoons extra-virgin olive oil 1/2 teaspoon minced fresh thyme leaves Coarse […]
You’re going to love me for this tip because it’s so simple and yet it makes all of the difference when it comes to your fitness results. The sad truth is that more than 90 percent of gym goers fail to achieve the level of results they want—even after a full year of faithfully going […]
The salsa does more than bring a spicy kick; along with the spinach and whole-wheat tortilla, it contributes fiber. The beans do, too — and they also lend a protein boost. Prep Time10 minutes Total Time10 minutes Yield Serves 1 Ingredients 1/2 cup canned black beans, drained and rinsed, mashed with a fork 2 whole-wheat tortillas […]
The chickpeas in this recipe count toward the daily dietary requirements for both vegetables and protein.Greens, sugar snap peas, and carrots give this soup its lively taste (and colors) and add to its satisfying heartiness. Ingredients FOR THE SOUP 4 ounces sugar snap peas, thinly sliced on the bias 2 carrots, cut into 1/8-inch […]
Packed with protein and the free-radical-fighter selenium but containing virtually no fat, shrimp belongs in a health-conscious diet not just for its nutrients, but also because of its ability to pick up the flavors and seasonings. Since shrimp can also absorb cooking oil, stick to lower-fat preparation methods, such as grilling, sauteing, and poaching. The […]
These nutritious combos of fruit, veggies, proteins, and healthy fats make delicious snacks or quick lunches on the go. 2 cups ripe mango chunks (from 1-2 mangos) 2-3 tablespoons fresh lime juice 2 cups unsweetened coconut water Pinch of cayenne powder Combine all ingredients in a blender, and blend until smooth. Serves 2. Per serving: […]
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Soup’s on. Instead of ice cream, serve bowls of beta-carotene-rich chilled cantaloupe soup with tarragon syrup. YieldServes 6 Ingredients For The Soup 1 large ripe cantaloupe (about 4 pounds), seeds and rind removed, cut into chunks, plus thin wedges for garnish 1/4 cup sour cream 2 tablespoons honey, or to taste 4 teaspoons fresh lemon […]
Moist, tasty cookies. Categories: Low Carb, Desserts, Snack, Low Calorie, Low Sodium, Low Fat, Low Cholesterol, Dairy-Free, Vegetarian Here’s What You Need 3/4 cup stone ground whole wheat flour 3/4 teaspoon ground cinnamon 1 1/2 cups quick-cooking oats 1/2 cup honey 1 apple, cored and chopped 1 teaspoon vanilla extract 1/2 cup margarine, softened 1 egg […]
Cranberries make these muffins a bit tart; sliced almonds add some crunch and heart-healthy unsaturated fat. Prep Time20 minutes Total Time1 hour 20 minutes YieldMakes 16 Here’s What You Need Vegetable oil cooking spray 1 1/4 cups sugar 1 cup whole-wheat flour 3/4 cup all-purpose flour 1/4 cup almond flour 1 teaspoon baking soda Coarse […]
Here is a very different and simple way of enjoying avocados. Use low sodium soy sauce if desired, but full flavored is best. Categories: Low Carb, Snack, Appetizers, Low Calorie, Low Sodium, Low Cholesterol, Dairy-Free, High Fiber Diet, Vegetarian Here’s What You Need 1 avocado 1 teaspoon soy sauce 1/2 teaspoon minced fresh ginger root 1/2 […]
Join us for an informative discussion on a mind-body approach to health and wellness, focusing on preventing chronic disease with healthy habits, the significance of emotional health, and the responsible use of complementary and alternative therapies. Dr. Ali will discuss healthy and unhealthy habits from the perspective of Integrative Medicine (the fusion of […]
It happens to the best of us: you’ve eaten right and exercised hard for weeks, and then one slice of cake at a party sends you into a downward spiral of eating too much and exercising too little. It’s common to experience temporary relapses back to unhealthy ways of eating and lack of exercise, especially […]
Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy. Servings: 20 Here’s what you need: Caramel Topping: 1/4 cup coconut oil, melted 1/4 cup coconut crystals 1/2 teaspoon ground cinnamon 2 organic […]
Sprinkle chicken breasts with garlic powder, onion powder and seasoning salt – then sautee and enjoy. Couldn’t be easier! Great recipe for quick and easy meal, even for the pickiest eater! Categories: Low Carb, Lunch, Low Calorie, Dinner, Sugar-Free, High Protein Here’s What You Need 1 teaspoon seasoning salt 1 teaspoon onion powder 4 skinless, boneless […]
Be Consistent: exercise at least 3 times each week. Be Challenged: keep your routine intense. Be Patient: true fitness results take time. Be Excited: find a form of exercise that you love. Be Advised: call in a professional, like me, for premium results.
Here’s a delicious weeknight dinner recipe that’s quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6 Here’s what you need… 2/3 cup coconut aminos or low-sodium soy sauce 1 1/2 Tablespoons fresh ginger, minced […]
This is a simple and delicious recipe. After making them the first time my husband said ‘no more’ to beef burgers. These are really good – any cooking method may be used, and they freeze very well. The recipe can also be used for meatballs or meat loaves.” Categories: Low Carb, Lunch, Low Calorie, Dinner, Sugar-Free, […]
There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals. And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories. Most people have no […]
Who doesn’t love ordering crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results. Servings: 6 Here’s what you need: 1/2 cup orange juice concentrate (no sugar added) 3 […]
Fluffy pancakes with ground flax seed and blueberries for a healthier, fiber filled pancake. Categories: Breakfast, High Protein, High Fiber Diet, Vegetarian Here’s What You Need 1/2 cup flax seed meal 1 cup skim milk 1 1/2 cups dry pancake mix 1 cup fresh or thawed frozen blueberries 2 eggs Instructions Set a nonstick skillet over […]
We’ve all heard that snacking is great for the metabolism…but have you taken it too far? In other words, your excessive snacking may be killing your fitness results. Let’s face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat. Even if you’re eating […]
Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack. Servings: 5 Here’s what you need 1 […]
Processed foods, additives and chemicals are inferior to real food and are potentially harmful to your health. So why do you still eat it? Why do you still eat that packaged granola bar and snack on those whole grain crackers? You may think that heart healthy label means something, but it doesn’t hold a candle […]
You wouldn’t believe the number of excuses that I get from people on why they don’t exercise. Often times their reason is self-inflicted: I don’t have the time. Sometimes it’s procrastination: I’m going to start as soon as tax season ends. And occasionally the reason is downright funny: I don’t like to sweat. As you can imagine, I […]
Turkey, Mint and Spinach Salad Fresh orange juice, mint, apple and grapes make this turkey salad something special. This recipe is perfect to use leftover roasted turkey from your holiday meal, or even leftover chicken. Be sure to use organic ingredients to get the most flavor and nutrients.Servings: 4 Here’s what you need: 2 cups […]
Making 2013 Your Best Year What are you going to do differently in 2013? Are you going to reduce your stress level? Are you going to improve your diet? Are you going to take exercise more seriously? Or will you allow the next 365 days to pass by without changing a thing? If you haven’t […]
Sounds too good to be true, right? Fast food that is healthy? Fast food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days. However, […]
Your strong back will be strong if your back is strong. Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will […]
Your strong back will be strong if your back is strong. Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will […]
Your strong back will be strong if your back is strong. Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will be strong if your back is strong.Your strong back will […]
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1. Whole grains and oats – a five-year Insulin Resistance Athersclerosis Study showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.” 2. Blueberries – a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with […]
Frozen Chocolate Yogurt Mud Pie By Kiera S. Campbell Are you looking for easy kids recipes to keep your children busy? Kids just love to help out in the kitchen and cooking is a great and fun way to teach your children the importance of eating healthy. This is one delicious and nutritious dessert recipe […]
Raising Healthy Eating Kids: 9 Ways How You Can Encourage the Healthy Eating Habit In Your Children. By Kiera S. Campbell For a lot of parents, raising kids who are conscious of choosing healthy food is a lifelong mission. Given the massive health advantages attributed to healthy eating, kids who are trained towards it stand […]
Recipe courtesy Michael Gintert /Source: FoodNetwork.com Ingredients 2 cups black beans, cooked, rinsed 1 ear corn, boiled, kernels removed from the cob 1/2 medium red onion, diced 1/2 medium red bell pepper, diced 1/2 medium poblano pepper, diced 1/4 cup chopped cilantro (leaves and stems) 1/2 cup lime juice 1/4 cup olive oil 1/2 tablespoon […]
Courtesy of Ellie Krieger for Food Network Magazine Ingredients 1 cup quinoa, rinsed well 1/4 cup pine nuts 2 tablespoons extra-virgin olive oil 2 cloves garlic, thinly sliced 1/3 cup chopped fresh parsley 1/4 cup raisins 1 tablespoon fresh lemon juice Kosher salt and freshly ground pepper Directions Place the quinoa in a saucepan and […]
If you’re wandering down the laundry aisle of your local grocery store, you may have seen a product called 20 Mule Team® Borax. What is Borax?
Do YOU have any idea what are you serving for dinner tonight? Any ideas on lunch or brunch this coming weekend? It can be a very discouraging…
It’s important for every member of your family to get their share of physical activity in their daily lives. Exercise is not only a ‘must’ for people
Many of us are relatively new to the whole “Recycling” thing, and aren’t quite sure of the basic rules around the whole process. The point of this post is to get everyone started
Many people, especially those who live in congested cities, work in office tower blocks. They use the elevator every day of their
Running is a highly beneficial form of exercise, can easily be turned into a HIIT routine and also costs very little to achieve. It provides a great workout for weight loss, toning and cardiac health.
When many Americans hear the term “green living”, they might just get an image in their minds’ eye of hippies from the 1970’s, living in communes while making everything they use.
There’s a lot of general information about fitness, dieting and weight loss that people, especially women, aren’t aware of. Being that my goal is
Anybody who already owns a Wii console claims that it is the greatest thing since sliced bread. It is what we have all been waiting for- a true virtual reality for the entire family. As we move, so do the characters on the television.
I was talking to a friend of mine recently, and we got to discussing this whole cold and flu topic. Her family is hit with it as well, and we were exchanging ideas (and each complaining a little about spring colds), and she had an idea. She wanted to make today her’s on my blog, […]
We all know that one of the secrets to living a long and healthy life has a lot to do with the foods we eat. With not all foods being created equal, making choices…
While most people worry about cold and flu season beginning in October or November, some of us end up feeling miserable,
here is one thing we never seem to have enough – time. When time gets away from us, usually the first thing that gets skipped is meal time.
While it’s true that many people will purchase hundreds, if not thousands of dollars worth of training equipment for use in their home, not all of us have…
If you’re like many other women out there, you have already made that oh-so-easy to make decision that you just don’t have the time to exercise. Why, there are the kids, your…
As many of us already know, it’s not always easy to get exercising and/or cooking into our busy schedules every day. We have jobs, we have families, we have
High Intensity Interval Training (HIIT) is a theory of exercise that pushes the body to reach a maximum performance for short spurts of time.
I spent Saturday and Sunday Morning recording more than 50 videos in preparation for the workout club membership site I am launching this week. I am so proud of the program I have put together. After years of people asking me what to do, how to lose weight, how to shape this body part and that body part, I found a way to answer them ALL… at once.
Making sure you and your family are eating the right foods is an essential part of working towards good health. Too much fat and sugar in the diet can cause many different health problems, as well as the difficulty you will have maintaining a healthy body weight. We also need to get in all of […]
6 Steps for Quick and Healthy Cooking The easier you make the cooking experience, the quicker you will find you can create healthy meals. Simple steps will help you fix meals that you will enjoy and give you the health energy you need – all in fewer than 30 minutes from start to finish. Make […]
Not that long ago, the term “boot camp” was normally reserved for those entering the military or police force, or a location where parents sent their delinquent children and teens to get them ‘straightened out’. Things have changed quite a bit since then. Today just about anyone can go to “boot camp” to get in […]
Exercise is an important part of our lives. Staying in shape is one way to increase your life expectancy.
Eating is a part of life. Your body gets its nutrients from food. Sometimes we can go overboard with our eating habits, and it can result in gaining weight.
Okay I am trying this blogging thing. Mostly because I realize that many people get their inspiration and information from online resources. Today was the beginning of my yearly “Get Ready for my Birthday” routine. Yeah even trainers do it too. My birthday is March 13 and that’s right after the winter hibernation period. I […]
In keeping with our theme of whole grains, I thought I’d provide you with a few recipes today so you can start slowly incorporating them into your diet…
For many women, finding the right amount of protein for their diets can be challenging. Especially if you’re not particularly fond of meat, you prefer to eat…
Protein packs quite a powerful punch when it comes to your diet. It’s an important part of each cell housed in your body. Both your nails and hair are created of mostly protein, and your…
A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential part of a healthy nutrition regimen.
A Womans Weight Loss After Pregnancy It’s an obvious truth that after giving birth most women’s bodies make considerable adjustments. Broad hormonal changes are common and mood swings are not unusual. But one thing that many women will focus on (sometimes too much) is losing that weight and body fat gained during pregnancy. In order […]
It’s amazing just how perfectly we have been provided for, with food which is naturally healthy, taking care of all of our needs for heart, blood sugar, weight maintenance and other health situations.
Remember the days when it seemed everyone was saying “Do slow cardio exercises. They’re better for your health?” If you’ve been exercising for some time, or have followed some sort of routine in the past, chances are…
HIIT stands for High Intensity Interval Training, and is one of the best ways to retain muscle while losing fat. It’s by no means…
As a woman who may have a family that includes your husband and children things can be complicated enough some days.
Prescribing exercise for pregnant women needs to be handled with … care. Consideration needs to be made for the type, intensity, frequency, and duration of the physical activity.
We’ve probably all heard the term “postpartum depression” at some point or another. But do you really understand enough about it to be able to help a friend, family member or even yourself when suffering from this illness?
A brief outline of the call that consists of:
Eat Right w/ Yaqutullah Ibraheem MS, RD, LD
1. Making smart choices from everyday food groups
2. Finding a balance between food and physical activity
3. Getting the most out of your calories
It’s not always the easiest task to get your family interested and willing to participate in weight loss and healthy eating. But once you do get them involved, they can be the best support you’ll find when you’re working on losing weight and getting healthy together.
There’s good news. It’s never too late to get started, and regular exercise is one of the best (and easiest) ways to start controlling your diabetes.
Vitamin D is the only one in the vast group of vitamins which isn’t available in any food that we eat on a regular basis.
Infants can easily end up with food allergies. As parents, it’s our responsibility to prevent our sweet babes from joining the many others who sweep the world with one or several allergies. The following guidelines can help protect your child from this type of complication.
These days, when you get sick you go see your doctor. In turn, your doctor will probably prescribe medicine which you will need to purchase. You’ll then take the medicine and hope you get better. And the same thing will happen the next time you get sick…and the next time after that.
Almond Honey Oatmeal Looking for a variation on your usual oatmeal? Try this one! It’s simple and yummy. Ingredients: 1/2 cup rolled oats 1/2 cup skim milk 1 Tbsp. natural peanut butter or almond butter 1 tsp. honey 2 TB Cranberries (optional) Instructions: Bring all ingredients, to a boil in a small saucepan. […]
Almost every culture around the world agrees – when a baby cries, it’s his or her way of communicating with you that they need your attention or care.
Once you return home with your new baby, there will probably be days when feel like you’ll never get sleep again. Other times, you may be worried whether or not your baby is getting enough, or too much sleep.
Many women ask the same questions after having given birth to their wonderful new baby. “How do I get my old body back?
“With cold winds and below freezing temperatures, a woman’s face can take quite a beating during the winter.”
Finally a Body Reshaping Program for Busy Women Who Want To Shed Unwanted Fat “If You’re Longing To Wear The Clothes You Want But You Settle For Whatever Fits Because You’re Disgusted and Embarrassed With How You’re Body Looks But You Think You Don’t Have The Time to Exercise Then This Is The Most Important […]
Dumbbell Hammer Curls Difficulty Level: Beginner Muscle Groups Worked: Biceps Equipment: Dumbbell Movement: Stand or sit, grasping a dumbbell in each hand with your palms facing inward. Curl the dumbbells to your shoulders (alternating arms or simultaneously). Lower the weight slowly to the starting position to complete one rep. Make sure upper body is stable […]
Incline Curls Difficulty Level: Beginner Muscle Groups Worked: Biceps Equipment: Dumbbell Movement: Lie back on your stability ball at an incline bench and hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in toward each other. Slowly curl the weight in your left hand as […]
Triceps Kickback Difficulty Level: Beginner Muscle Groups Worked: Triceps Equipment: Dumbbell Movement: Hold a dumbbell in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side, and allow to bend to […]
Dips Difficulty Level: Beginner Muscle Groups Worked: Triceps Equipment: Dumbbell Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet about 12 inches out in front of your knees. Slide your bottom off the bench holding yourself up with straight elbows. Bend […]
Dips: Level 2 Difficulty Level: Beginner Muscle Groups Worked: Triceps Equipment: Dumbbell Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet straight out in front of your knees. Slide your bottom off the bench holding yourself up with straight elbows. Bend […]
Dips: Level 3 Difficulty Level: Beginner Muscle Groups Worked: Triceps Equipment: Dumbbell Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet on a second chair. Slide your bottom off the bench holding yourself up with straight elbows. Bend your elbows and […]
Lateral (side) raise Difficulty Level: Beginner Muscle Groups Worked: Shoulders Equipment: Dumbbell Movement: Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward. Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent. Lower slowly with control to the starting position […]
Overhead Shoulder Press Difficulty Level: Beginner Muscle Groups Worked: Shoulders Equipment: Dumbbell Movement: Stand with feet slightly apart, back straight. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level. Push weights overhead until arms are straight and in line with shoulders. Don’t lock elbows […]
Front Raise Difficulty Level: Beginner Muscle Groups Worked: Shoulders Equipment: Dumbbell Movement: Sit or Stand holding a dumbbell in each hand. Raise one weight straight forward and up in a wide arc until in front of you till its higher than your head. Lower the weight slowly while concurrently lifting the other weight, so that […]
Arnold Press Difficulty Level: Intermediate Muscle Groups Worked: Shoulders Equipment: Dumbbells Movement: Sit on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them in near the front of you shoulders, palms facing in toward your shoulders. Next, simultaneously lift or ‘press’ the dumbbells up over […]
Modified Pushup (Wide) Difficulty Level: Intermediate Muscle Groups Worked: Chest Equipment: Dumbbell Movement: Begin by getting down on your hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position. […]
Modified Pushup (Neutral) Difficulty Level: Intermediate Muscle Groups Worked: Chest Equipment: Dumbbell Movement: Begin by getting down on your hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position. […]
Bent over Dumbbell Row Difficulty Level: Intermediate Muscle Groups Worked: Middle Back Equipment: Dumbbell Movement: Put your feet close together and grab two dumbbells. Bend foreword as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. […]
Dumbbell Pull Over on the Ball Difficulty Level: Intermediate Muscle Groups Worked: Middle Back (Latissimus Dorsi) Triceps, Chest Equipment: Dumbbell Preparation: Sit in an upright position on a stability ball with feet flat on floor while holding a single dumbbell in both hands. Walk feet forward allowing the stability ball to roll underneath of your […]
Dumbbell Back Fly Difficulty Level: Intermediate Muscle Groups Worked: Upper back, Shoulders Equipment: Dumbbell Movement: Grasp a dumbbell with palm facing in. Bend over at a 70-80 degree angle. Try to create a flat back. Keep upper body steady. Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the […]
High Flying Superwoman Difficulty Level: Beginner Muscle Groups Worked: Lower Back Equipment: Bodyweight Only Movement: Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. Lower back to […]
Low Flying Superwoman Difficulty Level: Beginner Muscle Groups Worked: Lower Back Equipment: Bodyweight Only Movement: Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. Lower back to […]
Forward Lunge Difficulty Level: Beginner Muscle Groups Worked: Quads, Glutes Equipment: Bodyweight Only Movement: Stand with legs slightly apart and a dumbbell in each hand, palms facing in, arms to your sides. Take a big step forward, keeping upper body as straight as possible. Lunge until the front thigh is parallel to the floor and […]
Back Lunge Difficulty Level: Intermediate Muscle Groups Worked: Hamstrings, Glutes Equipment: Bodyweight Only Movement: Stand with legs slightly apart and a dumbbell in each hand, palms facing in, arms to your sides. Take a big step backwards, keeping upper body as straight as possible. Lunge until the front thigh is parallel to the floor and […]
Side Lunge Difficulty Level: Intermediate Muscle Groups Worked: Quad, Glutes and Inner-thighs Equipment: Bodyweight Only Movement: Begin by standing with your feet shoulder width apart, hands on hips. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit […]
Butt Tap Squat Difficulty Level: Beginner Muscle Groups Worked: Quads, Hamstrings and Calves Equipment: Bodyweight Only Movement: Stand directly in front of a chair. Stand with your feet wider than shoulder width apart and your toes pointed forward. Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on […]
Dead lift Difficulty Level: Intermediate Muscle Groups Worked: Hamstrings Equipment: Bodyweight Only Movement: Stand with a shoulder width or narrower stance. Grasp dumbbells to sides. With knees straight, Lower dumbbells to the top or sides of feet by bending hips. Bend waist as bar approaches feet. Lift the dumbbells by extending hips and waist until […]
Sumo Squats Difficulty Level: Advanced Muscle Groups Worked: Quads, Glutes Equipment: Bodyweight Only Movement: Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body. Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair. Squeeze […]
Step Ups Difficulty Level: Advanced Muscle Groups Worked: Quads, Glutes Equipment: Bodyweight Only Movement: Begin by standing in front of a steady chair facing forward. Place right foot in the middle of step and step up as you balance your body for 1-2 seconds on the right leg. Your left leg should be behind your […]
Adductor (Inner-Thigh) Lift Difficulty Level: Advanced Muscle Groups Worked: Quads, Inner-Thigh Equipment: Bodyweight Only Movement: Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right leg keeping it slightly bent. Lift left leg slightly forward in front of right leg, […]
Abductor (Outer Thigh) Lift Difficulty Level: Advanced Muscle Groups Worked: Quads, Inner-Thigh Equipment: Bodyweight Only Movement: Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right leg keeping it slightly bent. Lift left leg slightly forward infront of right leg, […]
Standing Calve Raises Difficulty Level: Beginner Muscle Groups Worked: Calves Equipment: Bodyweight Only Movement: Stand with a dumbbell in each hand. Your feet should be hip-width apart, with your toes on a platform, weight or block a couple of inches off the ground. Your heels should be on the floor, with your arms extended at […]
Seated Calve Raises Difficulty Level: Beginner Muscle Groups Worked: Calves Equipment: Bodyweight Only Movement: Sit down on a chair or a bench, grasp a dumbbell and place it on the end of your right thighs, near the knee area. Underneath your feet you should have a block to elevate them with. You can use anything […]
Level I Floor Crunch Difficulty Level: Beginner Muscle Groups Worked: Abdominal Equipment: Bodyweight Only Movement: Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest. Raise your chest until your shoulder blades lift […]
Level II Floor Crunch Difficulty Level: Intermediate Muscle Groups Worked: Abdominal Equipment: Bodyweight Only Movement: Movement: Like on the floor with your hands either crossed over your chest or behind your head. Bend your knees and hips to form right angles. Keep your lower legs parallel to the floor and your feet crossed. Lift your […]
Oblique Crunches Difficulty Level: Muscle Groups Worked: Abdominals Equipment: Bodyweight Only Movement: Works your side oblique. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the right until your left […]
Side Lying Oblique Crunches – On the Floor Difficulty Level: Beginner Muscle Groups Worked: Abdominals Equipment: Bodyweight Only Movement: Lie on your left side with your legs on top of each other with your knees bent a little. Loosely cup your head with your right hand. Crunch up as high as you can go, keeping […]
Russian Twist Difficulty Level: Intermediate Muscle Groups Worked: Abdominals, Back Equipment: Bodyweight Only Movement: Secure your feet either by placing them under something that won’t move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of you. Moving only at the trunk, […]
Scissor Kick Difficulty Level: Intermediate Muscle Groups Worked: Abdominals Equipment: Bodyweight Only Movement: Start by lying on your back with your arms by your sides and your palms facing down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid cross scissor-like […]
Side Jackknife Difficulty Level: Intermediate Muscle Groups Worked: Abdominals Equipment: Bodyweight Only Movement: Works your oblique. Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head. Bring your torso and left leg toward each other […]
Seated Flat Bench Leg Pull-In Difficulty Level: Beginner Muscle Groups Worked: Abdominals Equipment: Bodyweight Only Movement: Sit on the end of a flat bench. Place your hands behind your butt and grab the sides of the bench. Extend your legs straight out. Bend your knees and pull your legs into your midsection. Return to the […]
Seated Leg Tucks Difficulty Level: Beginner Muscle Groups Worked: Abdominals Equipment: Bodyweight Only Movement: This is a great exercise for overall abs exercise. Sit across a bench and extend your legs so that your abs are contracted. Now slowly bring your legs to your torso/ribcage and return them to their original position.
Side Bridge Plank Difficulty Level: Intermediate Muscle Groups Worked: Abdominals, Oblique Secondary Muscle Groups: None Equipment: Bodyweight Only Movement: Works your oblique and helps stabilize your spine. Lie on your side and support your body between your forearm and your feet. Hold position for two to four seconds. Repeat on the other side. Build up […]
Sit-Up Difficulty Level: Intermediate Muscle Groups Worked: Abdominals, Hip Flexors Equipment: Bodyweight Only Movement: Lie on your back on the floor with your feet about shoulder width apart. You may find it easier to put your feet under something to hold them down. Lift your upper body, bending at the waist, until you’re sitting up […]
Toe Touches Difficulty Level: Intermediate Muscle Groups Worked: Abdominals Equipment: Bodyweight Only Movement: Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your foot or leg will […]
Tuck Crunch
Difficulty Level: Intermediate
Muscle Groups Worked: Abdominals
Equipment: Bodyweight Only
Video Fitness Tip: Intro to an Exercise Ball
Video Fitness Tip: Back Lunge Tap (Level II)
Video Fitness Tip: Push Ups on an Exercise Ball
Video Fitness Tip: Pilates Push-up variation
The Fit Muslimah Workout Series begins with a Fat Burning Circuit that allows you to build muscle and burn fat. Cardio and resitance training are equally important and when you can get both of them at the same time, you get more bang for your buck. The video below will show you 3 exercises that will give you a full body workout. Complete this workout 3 times a week on non-consecutive days. Even though the workout can be done with no weights at all do not underestimate the importance of adding weights to held build strength and muscle.
[public_post] Prep Time: 10 minutes Cook Time: 50 minutes Ingredients: 1 tbsp olive oil 1 medium onion, finely chopped 1 large carrot, sliced 2 garlic cloves, finely chopped 1 tbsp cumin 1 tsp paprika 1 tsp cinnamon 1 tsp ginger 1/2 tsp allspice 6 skinless, boneless chicken thighs, trimmed of fat (about 1 1/2 lbs) […]
[public_post] Prep Time: 5 minutes Cook Time: 10 minutes Ingredients: 4 skinless, boneless chicken breasts Cooking spray 4 tbsp salt-free Cajun seasoning Preparation: Remove tenderloins from chicken and reserve for another use. Place chicken breasts between two sheets of plastic wrap and flatten to a 1/4-inch thickness with a rolling pin.Preheat broiler. Spray both sides […]
[public_post]Prep Time: 15 minutes Cook Time: 45 minutes Ingredients: 8 chicken thighs 1/2 cup teriyaki marinade 2 tsp of fresh grated ginger 1 tbsp clear honey 4 chopped scallions 2 medium red peppers, quartered and seeded 3 small zucchini, cut into quarters lengthwise Preparation: Preheat the oven to 400 degrees.Place chicken thighs in a roasting […]
[public_post]Do you remember when you were 6 or 7 years old and you first learned how to jump rope? Did anyone ever tell you this simple childhood pass time could whip you in shape in no time? Many athletes use jumping rope for event conditioning like a boxer preparing for a big fight or tennis […]
[public_post]Most people who suffer from high cholesterol fail to eat the proper foods, to lower cholesterol levels as well as lessen the risk of future heart diseases. Besides the fact that eating foods to lower cholesterol levels, these specific foods can also help you to lose and maintain your ideal weight. For this fact alone […]
[public_post]Your metabolism is an internal system which works much like a motor. It is responsible for how well your system works and how much caloric intake is exhausted during normal activities. Your metabolism has levels and when it working at optimal capacity your burn calories and running efficiently, if you’re not running at optimal levels […]
[public_post]There comes a time when avid exercisers reach a point in there routine where they’re at a training plateau. A training plateau is when your work out is no longer effective. It is not effective because you’re doing it regularly but because your body is conditioned to that level of exercise and can not benefit […]
[public_post]It is a known fact that exercising to lower cholesterol is highly recommended. Physical activity may be the best method to lower cholesterol levels and many women can enjoy working out, since it has other great health benefits. Although exercising has been broken down to a science as it relates to the actual impact on […]
[public_post]Muslimah fitness depends on a variety of influences in your life. When you’re trying to find out why you’re having trouble losing weight you should factor into the equation the number of changes your body has gone through. From the age of puberty our bodies are set on a course of many changes at multiple […]
[public_post]Besides having an efficient and effective Muslimah fitness workout, adding a cooling down program to finish up the workout is just as important. Although many people who work out regularly fail to include a cooling down routine to their workouts because they don’t see the necessity of cooling down the fact still remains you should […]
[public_post]When considering Muslim women’s fitness and weight loss, Iodine is one of the most overlooked, yet one of the ‘essential’ minerals with proven health benefits. These benefits include leveraging the activity of the thyroid gland in the body. A healthy functioning of thyroid gland is critical in maintaining body weight by preventing the accumulation of […]
[public_post]Sports drinks are not commonly part of most Mulsimah fitness programs. Maybe we should rethink their purpose! Are you one of those with the common notion of sports drinks being a mere wastage of money? If yes, then think again. Here is why. It is crucial for the body to stay hydrated always, especially when […]
[public_post]Muslim women’s fitness depends on Glutamine. Glutamine is one of the most abundant amino acids, occurring naturally in our muscles. Amino acids are the building blocks of proteins that in turn are responsible for the growth, repair, and the strength of our body tissues. With women being physically & mentally quite active today, they need […]
[public_post]Muslimah fitness tips can help you identify one of the several reasons why you may have trouble sleeping throughout the night. Some studies shows that insomnia occurs more in women than men and can be caused by a number factors such as stress, depression, anxiety, poor eating habits or an unpleasant resting environment. No matter […]
[public_post]By V.C. Murray Muslim women’s fitness experts acknowledge that obesity is an ever challenging issue. Beside the fact that you are uncomfortable with being obese and your love ones constantly urge you to lose weight; you still lack motivation to lose weight. Maybe if you were clearer on the health risk that come with obesity […]
[public_post] Motivation: Key to Fitness Success By Sumayyah Meehan “Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas A. Edison When embarking on a new Muslimah fitness regimen it is easy to get excited about the prospects of slimming down and getting healthy. […]
[public_post]Muslim women’s fitness experts make it clear we need to take our vitamins. We’re told from a very early age to take our vitamins and eat foods that are rich in vitamins and nutrients. We know that for each vitamin there is a unique benefit provided to our body and our overall health. As women, […]
[public_post]There are many nutritional needs that play a part in Muslimah fitness. Let’s face it though, there are certain aspects of our lifestyle where we don’t practice what we preach. We tell our kids to eat their vegetables or to get a good night of sleep, and we may not always do those things ourselves. […]
[public_post]A positive attitude can do wonders for you in many aspects of your life – including Muslimah Fitness. Making the choice to stay positive and smile rather than frown can not only assure that you have better days but that your approach to things is more effective. Positive attitude can do a lot for your […]
[public_post]Muslimah fitness experts realize as much as anyone that most women struggle with their weight in some capacity at some point in their lives. Whether struggling to look thin as a teenager or working hard to take off the baby weight after pregnancy, we all have our struggles with weight loss. Women tend to have […]
[public_post]Muslim women’s fitness can affect your health in a way that even reaches your emotions. Sometimes we’re happy and sometimes we’re sad. That’s just the way it goes for everyone as we have fluctuating moods that are often affected by circumstances and the simple course of a day. The fluctuation of moods is not something […]
[public_post]Muslimah fitness depends on getting the right amount of sleep every night. If you’ve ever had a sleepless night, you know just how important a good night of sleep really can be. Yet we all tend to make this a priority quite low on our overall list because we have so many more important things […]
[public_post]In this day of getting in shape, Muslimah fitness is not the only thing that helps us become healthy. Eating right is an important element. Which foods to eat is a challenge for many women. Here are five Muslimah fitness foods. Avocado – This green little miracle helps keep your body strong and helps with […]
[public_post] For devout Muslim Mubarakah, a 30-year-old mother of four, life in her 30s is about family and career. Married for 14 years, Mubarakah never had to worry about the dating scene. “Dating in Islam is forbidden,” she says. “When you meet someone and you’re talking to them, the purpose is for marriage. So you’re […]
[public_post] Ingredients 3 1/2 cups water 1/4 teaspoon salt, optional 2 cups old-fashioned oats 1/2 cup raisins 1/2 cup walnuts, coarsely chopped, optional 1/4 teaspoon vanilla extract Pinch nutmeg 2 tablespoons dark brown sugar, plus more, to taste 1 cup lowfat milk, divided 1/8 teaspoon ground cinnamon Directions In a medium saucepan, bring the water […]
[public_post] 2 tablespoons olive oil 1 tablespoon balsamic vinegar 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed) 1 8-ounce container of strawberries, hulled and sliced 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup) 1/4 cup fresh basil leaves, cut into […]
[public_post]”Metabolism” is the name of the bodily system that converts food calories to energy needed to perform various tasks, like pumping oxygen to muscles during a long walk. Many variables contribute to your metabolism, including heredity, gender and age. But you can quicken yours; here’s how.
[public_post]Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.
[public_post]We all know it’s best to have a healthy snack after working out. Studies have shown that eating a small meal of protein and healthy carbs helps increase the benefits of your workout and speeds up the fat loss process. So what’s your favorite post workout meal?
[public_post]I was talking with a training client today and we got into an interesting conversation about his favorite exercise. It was kind of neat learning about his preferences, likes and dislikes. So I wanted to open this up a bit and ask you… what’s your favorite exercise and why?
For over 20 years, I’ve been empowering women to take charge of their health and in turn, take charge of their life — and the real reward goes far beyond weight loss. The real payoff is the powerful woman you’ll become as a result.
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All Inclusive 5 Days and 4 Nights Costa Rica Retreat for Muslim Women
August 14th -18th 2017
