The Muslimah Physique | Podcast on RSS.com

The Muslimah Physique

The Muslimah Physique

by Rona Aly

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 and how much 'flexibility' ends up being weight gain. 👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6 ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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

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

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 you stopping snacking is easier said than done so this week, I share with you the 10 things that you can work on from today to break out of your fat loss rut. 👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6 ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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 faced and how I overcame them! 👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6 ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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://forms.gle/ayEzcKmqoo5RwYJT6 ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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/ayEzcKmqoo5RwYJT6 ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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 non-extreme or on-and-off means - and if you're in that cycle, how to break it to finally see the results without the grief it's costing you! 👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6 ⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

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 best version of myself!

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