FARAH XF PERSONAL TRAINING TESTIMONIAL: ZALELA

One of the great feedback from one of my dedicated personal training client " Zalela"

The first time she met me was when she already given up on trying to lose weight as she tried a lot of methods etc going to a slimming centre, trying slimming products but not seeing the result.

After the 6th session training with me
Her weight drop from 63.1 KG to 61.7 KG
Fat % from 45.2 % to 43.8 %
Muscle % from 22.6 % to 23.3 %

Now, she dropped from size L to size M. She able to wear her old clothes without being it too tight.

For more info on PERSONAL TRAINING with ME,
PM me or TEXT me at 0132547295

Farah Nadhirah
Expert in Female body transformation & Nutritionist
                                                                       Tel No: 0132547295

Food for Thoughts: Almonds

[Food for Thoughts: Almonds}

Selalunya, bila kita stress, kita mula mencari ketenangan dan kegembiraan melalui makanan. COMFORT FOOD. Saya pun sama juga, bila murung ataupun stress teramat, masa tu juga la saya rasa mcm nak makan tu, nak makan ni, asyik nak mengunyah je.

Tapi kalau makan benda yang salah, nanti makin stress pula sebab badan da naik! 어떡해?!

Jom kunyah-kunyah dan telan-telan kacang Almond! Almond dapat membantu mengurangkan stress kerana ia tinggi dengan Vitamin B2 dan E yang mempengaruhi immune system ketika tertekan atau pun stress.

Makan sebanyak 1/3 cup kacang almonds setiap hari dan rasai perbezaannya. kalau penat sangat nak mengunyah kacang hari-hari, beli almond butter makan dengan buah seperti apple atau yang lain-lain.

Mahalnya almond... mesti korang fikir camtu kan? Hah! Beli borong kat kedai jual bahan-bahan untuk bakery. sangat murah!

XoXo
Farah XF
Certified Nutritionist & Female Personal Trainer

Murad Zaidi's Fit tips of the day: KNOW YOUR PAIN!

[MURAD ZAIDI'S FIT TIPS OF THE DAY]

Hey Guys, how's everything going?

When we're working out, it's normal to feel the pain on our body. However how to identify how serious the pain actually is?

Here are the pain you shouldn't ignore:

1. Joint pain or discomfort

Joint pain of any degree of severity or type should not be dismissed or ignored. Pain in the ankle, knee, elbow or wrist joints are the one to be concern bout because these joints are not covered by muscle and rarely muscle related

2. Localized pain

If the pain occurs at a specific location, it is likely an early indicator of some type of injury. If the pain does not occur in the same location on the opposite side of the body, consult a doctor.

3. Persistent pain

If the pain persists for longer than 2 weeks or gets worse, see a healthcare professional-especially if the pain doesn't respond to standard treatment methods (e.g rest, ice, over-the-counter pain medication)

4. Swelling in or around the area of pain

Swelling is a classic sign of an injury and should never be ignored. it is no uncommon for swelling in or around a joint to cause pain and stiffness

Always identify your pain to prevent worsen the condition.

Strength & Honour,
-MZ-
No.1 High Performance Lifestyle & Fitness Coach
03-55139619

FAT or MUSCLE?

Did you know?
For every 1-pound of muscle you gain, your body will burn an extra 50 calories per day?

So for those who afraid of lifting weight or think that it is unnecessary, Try add weight or resistance training to your workout routine & burn extra calories all day long!

By looking at the photo below, you can see that five pounds of muscle is going to take up less space in the body and be a lot less “lumpy” under your skin and in between your organs than the same weight in fat.

So which one will you choose? 10 pounds of Fat? Or 10 pounds of Muscle?

Most people more concern on their weight. "I'm 80kg i wanna lose 10kg" But do you really know what you actually want to achieve? is it the decrease of weights or you want to be lean and Fit??
Some people concern of "WHY does my weight still the same but i can fit in my jeans better?"
Its because your muscle increase and you decreasing the fat.

There are a lot of Benefits of Having More Lean Muscle Mass 

Benefits of Having More Lean Muscle Mass   

Having more muscle mass in your body will:

1. Create a leaner physique
2. Reduce your risk of injury
3. Increase strength, stability, power and endurance
4. Improve balance and mobility
5. Improve the way you feel about yourself
6. Increase energy and vitality
7. Improve athletic performance
8. Create metabolic reserve in times of traumas such as (car accidents and burns)
9. Increase your metabolic efficiency
10. Improve insulin sensitivity and improve blood glucose control

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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.

WRONG!

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.

 

7 WAYS TO TREAT A STRAINED MUSCLE

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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5 REASONS WHY YOU FAILED TO ACHIEVE YOUR FITNESS GOALS & WHAT TO DO ABOUT IT!

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.

Solution:
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.

Solution:
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.

Solution:
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.

Solution:
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?

Solution:
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,
MURAD ZAIDI
No. 1 High Performance Coach.
IFA Certified.
03-55139619
XCLUSIVE FITNESZ
Xclusive Fitnesz!- Where Champions Are Made.