The Muslimah Physique
This is a podcast for muslim women who love being in the gym, lifting, honoring their health, strength & physique but tend to end up falling to their own perfectionist all-or-nothing mindset that's holding them back from looking and feeling their best hottest selves while also enjoying the rich culture they so often feel they have to sacrifice.Rona is a personal trainer and online coach with over 5 years of experience in the industry.🔗 Apply to Seha Coaching - https://forms.gle/HVyWaqB7gtGC9K5d6
38 - Why group classes haven't helped you get your goal physique
Having the burst of motivation to sign up to the gym and work on your physique is an exciting feeling! But standing in the middle of the gym, unsure how to train for your dream physique, leaves you feeling confused. So you join group classes because at least that way you get some structure when you show up to the gym.
Whilst group classes have their place, in today's episode, I speak to the woman who wants to build a toned, lean & strong physique & take you through what you can focus on to guarantee progress...
37 - How to aggressively cut without losing your period
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 your period in pursuit of a leaner physique.
⚡ Keep an eye & ear out on my Instagram to hear more about my secret project coming soon! ⚡
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36 - How to manage big life changes and your physique goals
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, travelling) as well as how I coach my clients through those hectic times to ensure we're still progressing!
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35 - How to stop relying on motivation to get to the gym
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 showing up to the gym a lot easier for those rougher times in your strength & physique journey.
<...34 - How to speed up fat loss
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 coach my clients through their deficit progress and how you can find out if your fat loss progress is too slow (and how...
33 - How to know if your workout split is good or trash
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 training split is setting you up for success with your strength and physique journey, or if you'll need to rejig things to...
32 - How sneaky food labelling is stopping you from losing fat
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 actually progressing with your fat loss and glute growth journey.
👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6
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31 - How to eat to maintain a 20% body fat physique without tracking
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 maintain 20% body fat leanness without tracking calories.
👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6
⚡ DM Rona on Insta...
30 - Is the kind of protein you're eating helping you put on muscle & get lean?
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 actually matters for you and what else you can turn your attention to to actually put on muscle if you feel like you've been stuck with your progress in growing your muscles...
29 - How to break out of the constant state of starting your fat loss journey over and over - 5 simple steps
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 5-10kg in the next 3 months and NEVER have to 'start' ever again.
👸🏻 Online coaching with Rona: https...
28 - How much flexibility exactly do you have at maintenance after losing fat?
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, I discuss the reality of maintaining a leaner physique, what factors increase and decrease your flexibility with food at maintenance...
27 - How counting calories can be helpful vs harmful to your strength & physique progress
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 physique journey, costing you your fat loss goals, glute growth goals or just setting you back with your relationship with food, making your fitness more...
26 - The difference between losing your first 5kg vs your last 5kg
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 continue seeing fat loss progress in pursuit of your dream lean physique.
👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6
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25 - How to stop snacking for a leaner physique
"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 what seems like an unstoppable force of snacking behaviours.
As someone who has snacking tendencies myself, I can tell...
24 - Fat Loss Review - My first deficit married & how I managed it
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-or-nothing' mindset.
In this week's episode, I talk you through how I navigated my first-ever deficit whilst married, the specific sticking points I...
23 - Why "eat less, move more" doesn't work + 4 things you can implement from today to make your deficit exciting & fun
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 your deficit exciting and fun - enjoying company, social events and cultural foods while also honouring your goals.
👸🏻 Online coaching with Rona: https...
22 - Should you turn to pilates and ditch lifting heavy when you have an injury or want to tone up?
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://forms.gle/ayEzcKmqoo5RwYJT6
⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching
21 - Friends & Fitness - How I manage both and where I compromise?
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 know more about how you can navigate these situations, this episode has your name written all over it.
👸🏻 Online coaching with Rona: https://forms.gle/ay...
20 - Is joining the gym enough to lose fat?
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 share with you why only joining the gym isn't enough and what you can do (without adding much extra time or effort) to achieve fat loss in a...
19 - What to do after you've messed up your deficit
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 overnight and how to show up the next day to ensure I'm on track to becoming the...
18 - "80% Nutrition & 20% Training" is BS - do this instead:
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% every day looks like when we're moving away from perfectionism!
17 - "The amount of effort required for a mid physique"
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 doing!
16 - Are you going to be the 60-year-old who's young, or the one who needs help going to the bathroom?
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 40 years time.
15 - Stop doing group classes if your goal is to have a toned physique
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,
14 - Should you cut out sugar for the most optimal fat loss?
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 with you how you can actually pursue fat loss while also enjoying the food you love by maintaining realistic...
13 - How I meal prep for this cut, my fav proteins & carbs, how I don't get bored of eating the same thing everyday
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.
👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6
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12 - What I wish I knew about fat loss before I started my fitness journey 8 years ago
We're told that fat loss is about eating less and moving more and whilst that is true, that isn't all you need for a successful fat loss journey!
I've coached women who felt the need to exercise several times a day and eat extremely low calories in hopes to achieve a physique they love - to now the same women maintaining a body they love with more food flexibility than they ever had.
In today's episode, I discuss the core requirements that no one really talks about when it comes to...
11 - Ozempic & Retatrutide - What I think about GLP-1s
When you're struggling with your fat loss journey and a new "magic" pill comes out and you're questioning if it's worth all this struggle when it could be "so much easier" that you get caught up in how easy it can become rather than focusing on the journey itself or the potential long term risks it may have on not just your progress but your body.
In today's episode, I walk you through my thought process on GLP-1s as a coach who works with muslim women to achieve strength & physique goals.
<...10 - How I coach my clients around eating out & their physique & strength progress
🎁 🥳 🎉 ENTER A DRAW TO WIN A $25 GYMSHARK GIFT CARD 🔥 👸🏻 ⚡️
Subscribe to The Muslimah Physique PodcastShare you listening to this podcast on your instagram story and tag me (@sehacoaching)WINNER ANNOUNCED ON WEDNESDAY 1st April 👸🏻 🎁 🥳 🎉
I am way too familiar with the feeling of wanting to make progress with your strength & physique and going well but then being invited out and being sick of having to throw in the towel every time. You think you either have to give up your social life, fun and cultural foods or give in to never getting your dream physique and be the fit girlie...
9 - No, you don't need to do more research, you just need to do it
🎁 🥳 🎉 ENTER A DRAW TO WIN A $20 GYMSHARK GIFT CARD 🔥 👸🏻 ⚡️
Subscribe to The Muslimah Physique PodcastShare you listening to this podcast on your instagram story and tag me (@sehacoaching)WINNER ANNOUNCED ON WEDNESDAY 25th March 👸🏻 🎁 🥳 🎉
It can feel confusing giving your all to your fitness journey only to come out confused as to why you're not making the progress you feel you should've gotten. Then opting for more research to troubleshoot that and only feeling more confused than you were before and feeling like your motivation to commit to the journey has worn out.
In this episode I cover why info...
8 - What I'm struggling with these days as someone who's a online coach & has been a gym girlie for over 8 years
Sometimes we can get caught up in feelings of hopelessness & helplessness when we struggle with our strength and fat loss goals and protocols. Especially when it causing us to throw in the towel and give up on our journey for a "breather" from the self expectation to be perfect & for the journey to be as easy as it seems for others.
In this episode, I share what I've been struggling with lately and my strategies to tackling these obstacles and my raw thoughts and feelings when it comes to these struggles even after having almost a decade...
7 - What "intuitive eating" & "listening to your body" ACTUALLY mean
🌙 Join my Private Ramadan Broadcast Channel: https://www.instagram.com/channel/AbYNdC5LTWXWzm9B/?igsh=MWV1bGw1Y2c4eHQzOA==
You decide you want to lose weight and take your health & fitness seriously, so you decide to intuitively eat because tracking calories feels too much. Before you know it, you haven't made the progress you wanted (maybe you've gained a few kgs) and that leaves you feeling helpless, frustrated and doomed for life in a physique you're not happy with.
In this episode, I discuss what the issue is with intuitive eating and how...
6 - 3 realisations a maintenance phase gave me that a fat loss phase could never
🌙 Join my Private Ramadan Broadcast Channel: https://www.instagram.com/channel/AbYNdC5LTWXWzm9B/?igsh=MWV1bGw1Y2c4eHQzOA==
If you keep trying to lift heavier and the weight isn't moving not matter how hard you try or you try to lose the 5-10kg and your weight just stays the same no matter how little you eat or how much you exercise then this episode is your sign to hop into a structured maintenance phase.
I know a maintenance phase can sound unattractive or even scary, maybe the idea of eating 2000 cal...
5 - How you set boundaries tells people more about you than you think
It doesn't get any worse than making progress on your strength & physique goals, going to the gym, eating healthy, hitting your steps and then your environment pulls you back to old habits making it seem impossible to achieve any kind of fitness goals with your lifestyle.
In this episode, I discuss the leading factors that contribute to you struggling to show up for yourself when you're not surrounded by family and friends who value health like you do (because lets be honest, most people aren't going to share the same goals as you so naturally they'll speak...
4 - Ramadan Q&A - Iftar Slump, Long Lasting Energy Tips, How to Train, etc
It can be so exhausting trying to navigate your strength & physique protocols all while trying to maximise ibadah/worship during Ramadan, going taraweeh, reading Quran and spending time with family & Allah and also worrying about how you feel like you have to pick one to prioritise and ditch the other which of course isn't realistic.
In this episode I answer the specific questions you guys sent me and share how I would navigate these issues during Ramadan to be able to maintain my strength & physique progress while also allowing time for more ibadah during this blessed meal.<...
3 - What I'm doing differently this Ramadan to stay on track with my strength & physique goals
If every Ramadan slips you up and gets you of track, then this episode is for you. I know what it's like to lose your momentum during and after Ramadan, that by the time you get back in the swing of things Ramadan is right around the corner again and you're stressing, making you wonder if having fitness goals is possible considering Ramadan.
In this episode, I discuss the steps I'm taking this year, to maintain my protocols and strength & physique during Ramadan and navigating the challenges we all face during this time of the year.
<...2 - When your all-or-nothing mindset gives you nothing, do this:
Your all-or-nothing mindset always ended up giving you nothing - never the "all" - and it feels frustrating because you don't know what else to do to make strength & physique gains that are here to stay.
In this episode, I talk you through how to make the shift to a growth mindset as someone who's had perfectionist & self-sabotaging tendencies and coached may women who experienced the same to give you progress that lasts.
👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6
⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching/
1 - 7 changes I've made that changed the way I work towards my physique goals
Nothing sucks more than the 24/7 mental fatigue & heartbreak when you're in the groove with your strength & physique goals only to realise there's something missing and you have no idea what it is. This is why in this episode I share with you 7 changes I've made in the past year that have made chasing strength & physique gains so much funner & efficient for me as someone who used to struggle to keep progress long term.
👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6
⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching/
