The Muslimah Physique

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!

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!

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.

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

There's a lot of fad diets or trends out there on social media that promise fat loss and it's so easy to get caught up in them especially if you're chasing what's most optimal for your health and your fat loss.In todays episode, I share a more nuanced perspective on this question and how paralysing it can be chasing whats optimal over what will help you get results in the long run and I share with you how you can actually pursue fat loss while also enjoying the food you love by maintaining realistic standards.👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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⚡ DM Rona on Instagram:https://www.instagram.com/sehacoaching

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 achieving and maintaining a leaner physique and what I wish I knew years ago when I first tried to lose the weight (and failed so many times before I learnt the hard way).👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram:https://www.instagram.com/sehacoaching

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.👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram:https://www.instagram.com/sehacoaching

🎁 🥳 🎉 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 you've always wanted to be - the reality is - you can have both IF you have the right plan.In this episode, I show you exactly how I coach my clients (and myself) when it comes to eating out, enjoying time out with friends & family and my mindset when it comes to take out to allow you to have true food and physique freedom and never have to deal with 24/7 dialogue in your head when you could be enjoying your company!👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

🎁 🥳 🎉 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 information is conflicting & confusing and how you can avoid all the confusion by all the information out there. I also talk you though how to ake progress with what you already know.👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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 experience in the gym.🌙 Join my Private Ramadan Broadcast Channel: https://www.instagram.com/channel/AbYNdC5LTWXWzm9B/?igsh=MWV1bGw1Y2c4eHQzOA==👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

🌙 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 you can make it work for you to lose fat and build a physique you look and feel confident in.👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

🌙 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 cals sounds anxiety inducing so in this episode I talk about the aspects of a maintenance phase that not many women get to experience because they let the fears of maintenance hold them back form reaping the benefits!👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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 to you based on their perception of fitness).🌙 Join my Private Ramadan Broadcast Channel: https://www.instagram.com/channel/AbYNdC5LTWXWzm9B/?igsh=MWV1bGw1Y2c4eHQzOA==👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching/

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.👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching/🌙 Join my Ramadan Broadcast Channel before I close access on the first day of Ramadan: https://www.instagram.com/channel/AbYNdC5LTWXWzm9B/?igsh=MWV1bGw1Y2c4eHQzOA==

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.👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching/🌙 Progress in Ramadan without Panic: https://forms.gle/BYXphtZixauECSuU6

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/

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/