PODCAST · health
The Muslimah Physique
by Rona Aly
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
Episodes
-
39 - How I manage a deficit & PMS
In my experience of coaching women to become the strongest and hottest version of themselves, the number 1 obstacle that gets in the way is often PMS symptoms and periods. Your period comes, cravings are through the roof, you feel like a bottomless pit and nothing is filling you and cramps are...
-
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…
more -
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....
-
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 &…
more -
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...
-
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…
more -
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...
-
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...
-
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…
more -
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...
-
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...
-
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...
-
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…
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...
-
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…
more -
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…
more -
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…
more -
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...
-
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…
more -
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…
more -
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,...
-
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...
-
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...
-
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...
-
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...
-
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...
-
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…
more -
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…
more -
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…
more -
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 Podcast Share 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…
more -
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 Podcast Share 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...
-
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…
more -
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…
more -
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...
-
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…
more -
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...
-
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...
-
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…
more -
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...
We're indexing this podcast's transcripts for the first time — this can take a minute or two. We'll show results as soon as they're ready.
No matches for "" in this podcast's transcripts.
No topics indexed yet for this podcast.
Loading reviews...
ABOUT THIS SHOW
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
HOSTED BY
Rona Aly
CATEGORIES
Loading similar podcasts...
Frequently Asked Questions
How many episodes does The Muslimah Physique have?
The Muslimah Physique currently has 39 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Muslimah Physique about?
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...
How often does The Muslimah Physique release new episodes?
The Muslimah Physique has 39 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to The Muslimah Physique?
You can listen to The Muslimah Physique on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Muslimah Physique?
The Muslimah Physique is created and hosted by Rona Aly.
URL copied to clipboard!