Friday, 24 January 2014


A strong body leads to a strong life. Strength physically can help you become more assertive, bold, and confident. Being in great shape leads to more energy, and a lower chance of depression. If you want all-encompassing success, you need to take care of your health, and body. If you want to be optimal, and at your best in every sense of the word, you again, have to include your body on the list of important things that will make you successful.

Through my many years of experience, I've observed that as your career grows, you become more successful, you no longer have the time to commit to a fitness routine, some may even have a family, and as a result your body and your health and fitness are put on the back-burner. As your body becomes less healthy, you have less energy, less confidence, and this correlates to a lack of success in other areas of your life as well.

Here are some fitness tips to ensure that you get, and stay, in great shape. These workout exercises will help you build a stronger, more resilient, and better-looking body, that will improve other areas of your life as well. Best of all, you can do these workout almost ANYWHERE, AND EVERYWHERE without consuming plenty of time!

Read on..
Workout Exercise Tip #1: Cardio
There’s amyth, especially amongst women, that jogging is the best form of cardio to burn fat and to get in great shape. The truth is, sprints are far more effective at burning fat, plus it takes a fraction of the time to complete a full sprints workout, get greater benefits, and get back to your busy day. Here’s what you gotta do…Ideally find a hill or a set of stairs to sprint up – a track will also suffice. Use 1 minute as your guideline. Sprint for 10 seconds, recovery for a minute, and repeat this set-up 5 times. Two weeks from now, up it to 7, then 10.. A full sprint workout exercise should only take – at the most – 10 minutes. When was the last time you hopped on the treadmill for a 10-minute walk or jog, and were completely drenched with sweat?
Workout Exercise Tip #2: Walking Lunges
Instead of just going for a walk on a sunny day, add in some walking lunges. Growth hormone is a powerful hormone that is aided by lactic acid. So by increasing the lactic acid in your muscles, you’re naturally going to raise your growth hormone levels which will help you burn more fat and build more muscle. How does this help you being fit as well as successful? Lower body fat will help increase your energy levels, as well as improve your confidence. We all know that confidence is a key characteristic if you want to make it big in business.

Note: When performing walking lunges, keep the majority of your weight on the front heel
Workout Exercise Tip #3: Building a Stronger Core
The plank is not only one of the best core exercises you can do, but you can do it anywhere, even as an office workout.
One of the best ways to give yourself a boost in energy is to get your blood flowing. Try using a plank to save your back from the pains that come with sitting in a chair the entire day, looking at a computer. Start with 30 seconds, then work your way up to a minute straight. Repeat this 3 times every time you get to planking.
Workout Exercise Tip #4: Calisthenics
Next time you’re in the gym, finish your workout with this set that I give to my female clients. This set will not only help you burn a ton of fat, but it will boost your metabolism for up to 36 hours after you’ve finished training.

Here's what you gotta do; Each exercise should be done for 30 seconds. If you don’t know an exercise, search for it on youtube where there are examples for each and every one. The only rest period comes after each exercise has been completed.
1. Plank
2. Mountain Climbers
3. Frog Jumps
4. Push ups

Note: Do this for 3 sets, and rest 60 seconds in between each workout.

**If you are living around Shah Alam are, Subang, PJ, Damansara, Klang etc, make sure you find your way to XCLUSIVE FITNESZ located in Seksyen 13 Stadium Shah Alam for a FREE fitness consultations where you get to meet our trainers and discuss your needs and goals and also while you at it, you may just get a 3 days UNLIMITED GYM ACCESS!**

Good luck with your workouts and training!

Strength & Honor,
MURAD ZAIDI- No.1 HIgh Performance Coach.
IFA Certified.
03-55139619 (Call for a FREE consultation!)

Thursday, 16 January 2014

OUCH! Strained muscle during workout? How do i fix it?

Muscle is highly made of protein. Some assumed "oh i should drink a lot of protein to repair my muscle.

Protein may contribute to up to 50% by helping in recuperation of the muscle. Meanwhile Carbohydrates give energy to the muscle. 

Having strained muscle will prevent you from doing your workout, and that sucks.


1. REST your strained muscle - First thing you need to do is know your limit, when you already injured yourself, give the strained muscle some rest. For example if you hurt your leg, then just do upper body workout and vice versa.

2.  ICE the strained muscle - The best way is 20 minutes pressed it with Ice and then 20 minutes off the ice, until you feel the pain slightly reduce

3.  EAT  a lot food that high in POTASSIUM -  Potassium is the best choice to repair muscle. Examples of food such as Banana,Dark Green leafy vegetables, White beans, and Baked potatoes.

4. APPLY Icy-hot pack on Strained muscle - This will help with blood flow return throughout your muscle.

5. STRETCH & EXERCISE - yes i told you to rest just now, but you need to do some stretching and light exercise just to help it healing process.

6. ELEVATE the strained muscle -  Most people strained their leg muscle compared to other body parts. If you strained your leg, elevate it while rest. rest it on top of Ottoman, or a pillow on a bed.

7. SEEK medical care -  Most clients ask should i go and see the doctor?
                   You SHOULD when
                  a. You hear or feel POP during the time you injured your muscle.
                  b. Severe pain, or abnormal swelling that won't go away & discoloration in the injured muscle.
                  c. You have fever after injury
                  d. You have open cuts from injury
                  e. You cannot walk
                  f.  If it doesn't improved within 48 hours

For More info on Health and Fitness, Kindly seek FREE consultation with our XF team in XCLUSIVE FITNESZ

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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Wednesday, 15 January 2014

3 Foods For a Flat Belly

Try included these 3 in your daily meal to reduce your belly fat.
Legumes are high in Protein that helps with muscle building and help burn fat .
I always recommend my clients to add almonds and other type of nuts (salt free) as their snack because it helps reduce cravings for junk food such as potato chip which high in saturated fat and salt. also because its high in protein it helps build muscle too.
yes. spinach is in the list.Nope I'm not talking about Water Spinach. I'm referring to Bayam. Believe or not, spinach is in the Top 7 vegetables that High in fiber also able to neutralize free radicals and able to fight diseases such as cancer, heart disease, and obesity

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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Friday, 10 January 2014


Feeling blue? Stressed? Anxious? No appetite to eat because of feeling down? So angry that you became green and ripped off your shirt and walla! INCREDIBLE HULK?!

Last year i read this article in health magazine on FOOD that will improve your mood.



EAT CHOCOLATE - People said Diamond is a girl best friend,FACE IT! Diamond too expensive to become our best friend! However, CHOCOLATE is the next best thing! Anyone will agree with me that chocolate is one of the best human creation, no? :D NOT only does it tastes great, it also helps to reduce stress hormones that can make you moody. Try go for dark chocolate, which is packed with more antioxidants than milk chocolate.


EAT SALMON - Foods that are high in omega-3 fatty acids have been shown to help calm nerves and keep you in a happier state of mind in general. Not only it helps you with your anxiety, It makes your skin glow and hair Shiny! Thanks to the Omega-3.


DRINK GREEN TEA - Having a big argument with your boyfriend or hubby? Instead of throwing plates and kitchen utensils, flipped over the sofa and table, throw your phone and cost you more money! Why not go to the kitchen and make yourself a nice hot green tea :D Besides keeping you calm, concentrated and focused too. it can also helps lowering your cholesterol and helping to prevent cancer.


EAT SPINACH - Doing work and really just feel sluggish? Besides being amazing for your health, spinach will also give you a major midday energy boost. It has enough nutrients to help increase blood flow to your brain and help you recall information.So bring some with you to work or to school for lunch.


EAT BERRIES - Eating a handful of blueberries will give you body a big dose of antioxidants, which will keep your neural pathways running smoothly, promoting positive energy. New research even shows that compounds in the berries help to re-write our genetic code so that the body becomes its own antioxidant factory, churning out feel-good enzymes in the brain


EAT A BOWL OF CEREAL - Feeling sad and been bawling your eyes out? "no! i don't wanna eat , i just wanna cry" Stop being such a baby !start being a kid and eat a bowl of cereal (My own favourite is fruit loops!)  However, a bowl of healthy cereal and milk can do just the trick. Sometimes we get sad because our bodies aren’t getting the right vitamins.Vitamin D, which is in milk and healthy cereals, helps to promote happy thoughts in your brain.


EAT A BOWL OF CHICKEN SOUP -  Did you know that Chicken soup not only helps boost your immune system but also helps making you less stressed too? A hearty bowl of chicken soup with veggies has the water-fiber-protein trifecta that fills you up before it fills you out.


Eat a PB&J SANDWICH -  Peanut butter and jelly on a whole wheat bread is a comforting snack that actually helps to raise your levels of serotonin, the brain’s natural antidepressant.

SO when you feel mad and stressed try your best not to starve yourself and surpressed your inner incredible hulk by eating these suggested food! However PLEASE REMEMBER to eat in MODERATION.


Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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Thursday, 9 January 2014


Casein is a protein that is found in milk and used independently in many foods as a binding agent.


There are 3 varieties of the casein protein. Since the quality is different from one type to the other, it is good to know on which one to focus in order to get the best results. The 3 forms are:

  1.     Calcium caseinate
  2.     Micellar casein
  3.     Milk protein

The first one is the less qualitative of the 3 and is more frequently used in food industry. The other 2 have comparable properties, but milk protein isolate contains both micellar protein and whey, and are more economical option. If your goal is to build muscle, milk protein should represent the main ingredient of your supplements.


This protein creates a gel in the stomach that lead to the release of amino acids in the blood stream over up to 7 hours. The peak, however, is reached in 3 to 4 hours.Compared to when taking whey protein, the blood amino acids peak is reached in 40 minutes and the effect wears out in around an hour.

Since casein is released in the blood stream at a slow rate, it does not affect protein synthesis very much. Despite that fact, it plays a tremendous role in blocking protein breakdown. Muscular mass increases when a certain balance is maintained between protein synthesis and protein breakdown. In conclusion, if you want to build muscles faster and more efficiently, you need to increase protein synthesis while decreasing protein breakdown. The first goal is achieved when taking protein shakes based on whey protein and the latter when taking casein.


If you decide to replace meals with protein shakes, then you are recommended to combine whey protein and casein protein in equal proportions. However, if your meals are spread throughout the entire day, each 2 to 3 hours, you can rely on whey protein only.  Casein protein shakes, on the other hand, need to be taken right before going to bed.

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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Tuesday, 7 January 2014



Through all of the stories of great successes, it’s the men and women who found their motivation and consistently used it as their main drive to reach success.

Motivation and excitement about your vision, your ambition, your goal, give you energy and an ability to do what others can, but won’t do. If you’re motivated, you work longer hours, but are also more productive and focused in those hours you work. But what if you’re not internally motivated day after day to hustle, work, and push through the daily tasks that make-up the path to your end goal?

Here are 6 ways that I've personally tried and found to be effective to help me stay reminded towards the main goal and get motivated throughout the journey.

1. Have your biggest dreams written on a massive white board.
-Your dreams and audacious goals should be written where you can consistently see them. I use a big white board right in front of my office table. On the white board are my big goals, my weekly goals, and motivational quotes. This helps me keep the eye on the prize, maintain focus, and ward of the distractions that make their way into my day.

2. Focus only on TODAY
-We can get lost in thinking about the future or regretting the past. What’s terrible about this is that while you’re worrying and wishing you were in a different position in life, someone else is working. Worry does no good. If you truly want to succeed you need to learn how to focus your mind only on the present. Do what you can do in the moment, work on the project at hand, accomplish your daily goals and tasks, and you’ll do the same with your bigger, lifelong goals and dreams.

3. Have only 3 things on your to do list that MUST BE accomplished by end of the day.
-Don’t try and fill your day with too much. Sure, you’d like to get a lot accomplished, but there should be ONLY 3 important tasks that NEED to be accomplished. Focus on these first. When they’re completed, and only when they’re completed, are you allowed to move on to other things. Too many people spread themselves thin. What ends up happening is they get overwhelmed, which crushes their motivation, and nothing gets done. If you’re focused, you’ll stay motivated, you’ll get more done, and you’ll be where you want to be a lot faster.

4. Set mini, measurable goals
-You’ll have your big goals and make sure they’re as clear as possible, but they need to be broken into smaller goals as well. Make these goals measurable and attainable in the near future. Everything should be measurable so you know where you are in relation to where you want to be.

5. Work in 90-120 minute intervals, interspersed with active breaks.
-Your work should be intense, purposeful, and focused. Studies have shown that we can do so for a 90-minute period, but tend to lose focus once that 90-minute period is finished. One of the best ways to regain focus is to do something active. The endorphins release by a quick jog or set of sprints will help you not only gain energy, but regain focus.

6. Workout everyday
-Part of staying motivated is warding off depressive thoughts. Being physically fit helps with that not only from an image and an energy aspect, but hormonally as well. For men, being physically fit will help raise your natural levels of testosterone, which leads to diminished likelihood of depression. So get in the gym at least 4 times a week, and get outside and get active.

Be clear of all distractions. Cut off all those negativities from your life. Set yourself free from anybody or anything that is chaining you down not permitting you to shine. Think positive, stay positive and be positive.

And most importantly, go at it all out, wholeheartedly. Do it 100% otherwise don't do it at all.

Strength & Honor,
No. 1 High Performance Coach
IFA Certified
Xclusive Fitnesz!- Where Champions Are Made.

Monday, 6 January 2014


Whether you did it for health reasons or because you thought it would be cool to be fit, you rushed into the gym, signed up for a membership and went at it “full throttle”. Before long, your motivation fizzled. Days between planned workouts turned to weeks. Your exercise program failed. Here’s a list of the five most likely reasons why your exercise program failed, and what you can do about it.

1. You didn’t have a plan
Most exercise efforts crash and burn quick because most people fail to devise a plan. You had absolutely no idea of what you wanted to accomplish, you just wanted to be in shape – but no plan to get there! You're confused.

Devise a plan! What is your ultimate goal? Do you want to lose weight, gain greater flexibility, and improve your cardio conditioning? All of the above? Determine the answers to ‘what’ and you’ll be off and running.

2. You didn’t have goals (if you had a plan)
If you did have a plan but your exercise program failed, it was likely due to an absence of goals. If a plan is the answer to ‘what’, goals answer the questions ‘how’, and ‘by when’? For instance, how many pounds do you want to lose and by when? Having a plan with no goals is like the skipper of a cruise liner who takes his hand off the wheel and hopes to drift to his destination.

Set goals! Be realistic yet dream big. First determine where you are – what’s your body fat, body mass index – then it will be easier to determine the ‘what’ and ‘by when’. If you're living or working around the Klang valley, hit up XCLUSIVE FITNESZ in Seksyen 13 Stadium Shah Alam for a free assessments. All the trainers there are reputable and will assist you towards setting up your own goals. (03-55139619)

3. You didn’t know how to use the equipment
At any given time, in any given gym in Malaysia, up to eighty percent of the people who are using equipment are doing it wrong. The gym can be overwhelming for most people, including beginners. When you don’t know how to use something, you get frustrated and you quit.

Get some help! Stop acting like you know what you’re doing. Don’t be afraid to seek help. Most gyms have experienced personnel who will gladly show you. Again, ask about a free assessment! At XCLUSIVE FITNESZ, we give out free custom made programs and free 1 on 1 sessions to newly signed members to help them get started.

4. You underestimated your conditioning level
The day after your first workout, your muscles were sore as hell! You made the mistake millions of people make when they decide to launch a fitness program: underestimating how out of shape you are. Sure, you tended to get out of breath when climbing stairs; you always feel irritable and tired throughout your workday. But those were more the results of mental fatigue than anything else. When you’re out of shape, it’s whole different ballgame.

Resolve to push through it – sore muscles and all. You didn’t get out of shape overnight and you won’t get in shape overnight, either.

5. You didn’t see instant results and gave up.
You have two choices when launching a fitness program: the long, slow grind to success or instant gratification. Most people opt for the latter. Twenty-five pounds in two weeks? Really?

Stop looking for the easy way. Think four, eight, and twelve: 4 weeks for you to begin to see minimal changes; 8 weeks for friends and family to see it and 12 weeks for the rest of the world. Settle in for the long haul – you’ll appreciate the results it even more.

Here’s the good news! If you are interested to take it to the next level and see real results in no time, me and my team here in XF will be giving out FREE consultations to help those who are serious about improving their total fitness level. Simply call the club to make an appointment!. In the meantime, you can dust off that exercise program and still accomplish your fitness goals by follow the above tips and I guarantee you totally solid results.

Strength & Honor,
No. 1 High Performance Coach.
IFA Certified.
Xclusive Fitnesz!- Where Champions Are Made.