Meal Plan Like A Boss

OK, so it’s not rocket science. There is a systematic and effect way of planning your meals ahead of time AND being good at it. Take it from me, being organised with food, groceries and meal time is waaaaay easier than frantically brainstorming what to cook while running through other chores. Well, I know that you know how that feels and that feeling of distressed brainstorm is more stress then we could ever imagine. I got tired of feeling that way…daily…3 times and more. And since we are very serious about eating right, clean and on time, meal planning is just another part of the lifestyle we have developed and stuck too. But I will be painfully honest witchya : it takes time and a bit of hammering in the skills. You might just forget to meal plan for the upcoming weak on a designated-meal-planning Sunday. This sudden occurring event should NOT demotivate you from ever meal planning again. Anything good, especially habits, take time and patience. So with this being said, here are the procedures (tried and tested) to be followed for thoroughly meal planning.

mealprep.001.jpeg

1.Write down your macro’s. Know your specific needs. 

The basic principle of nutrition is this : the human body needs a specific quantity of food to meet it’s daily needs of energy. Not enough food or too much food can lead to storage of body fat and chronic illness. To lead a healthy life with a fit body, you need to feed your body the required amount of food for energy to carry out it’s function. So what does your body actually need? Basically: protein, carbohydrates, fats, fibre and water. All these combined is known as macro-nutrients. But how much does your specific body need? Well that depends on a few variables such as age, weight, height, medical conditions and daily activities. To get fit, healthy and strong you can eat right and follow your own macro plan. Knowing your specific needs allows you to decide what to eat and how much of it. Working out your daily macro needs makes your life a whole lot transparent. This will help you to buy, prepare, cook and store your meals for the next following days. There is absolutely no peep whole for you to over eat if you understand your macro plan. Best part is, it is absolutely tailor-able to your specific needs.

2. Make a daily meal plan. Break down your macro / calories into 5 or 6 meals.

Now that you know how much you need to eat daily, you can break down the calories / macros into smaller meals. I have 6 meals a day, so that gives me 6 times to refuel and meet my body’s needs.

  • breakfast
  • snack
  • lunch
  • snack
  • dinner
  • dessert

The best part of meal planning is the option to adjust your carb intake to fit your favourite foods. If you like brownies then make a clean version, count the macros and fit it in when you like.  If you need to have 120 grams of protein daily then try including the larger protein in your lunch and dinner while keeping smaller proteins in snack and dessert. For example, chicken steak for lunch and fish curry for dinner, eggs for breakfast and fresh curd for dessert. You can quickly google the nutritional content of everything and find the macro count. Make the meal plan for the next few days, or try the whole week. Now it is also easier to rotate dishes and meals through out the weak. Just try it!

15942076_1717986235179325_643946304_n.jpg

3. Make weekly grocery list according to your meal plans.

Now that you know what you will eat the next couple of days, making a grocery list is easy and economical.  Knowing how much of what you eat means you can buy in bulk and store safely for use in the week and even for the month. It’s much easier to buy rice, chicken, beef, and fish in bulk. Try this with most all other items on your grocery list. Did I mention that now you can start to prepare dishes with your own unique recipes? There is no mystery of unknown calorie or hidden fats and sugar. Weekly grocery shopping and storing gives you a head start to eating clean and being more involved with the food you eat. There is a special focus, inspiration and motivation you receive when you spend time buying raw food and preparing it.

4. Batch prepare dishes. 

Now that you know what your macro’s are, and you have made a grocery list, and you have gone shopping it’s time for an applause. How the heck did we accomplish so much theoretically? Well in this moment of delusion let’s not underestimate our true capabilities. If you are making chicken for tonights dinner, then why not make a little extra for tomorrow’s lunch? If you really love that new recipe for chocolate energy balls then why not roll a few more for the next couple of days? Cooking and storing rice is the easiest. You can refrigerate rice for 3 to 4 days, along with some steamed veg. You can crispy bake fish for Tuesday night and have it Wednesday lunch and Thursday dinner. Wash, cut, dry and store fresh veg for salads. Wash, cut and freeze your fruits for smoothies for the entire week. See, I told ya it’s not too good to be real. You just needed to keep an open mind.

Well ya done it! Actually, I done it and I am doin it even now. These four steps are now intuitive and second nature. I hope you find will power to power through the first few days and make meal planning a habit. Cool thing is, you probably have been doing it already! Now just tweak it here and there to make your health a top priority!

 

Infused Hair Oil

This slideshow requires JavaScript.

Oiling your hair is super good. Surprise if you ain’t know yet. Oiling provides essential minerals and vitamins which are easily absorbed by hair. It revitalises and disinfects at the same time. With so many natural oils so choose from, it’s really hard to decide which to use first. But I found it best to switch it up and rotate around all of them. So this is my favourite infused hair oil that has the 3 best ingredients for hair growth, and healthy maintenance. Infusing the oil requires nothing but a bit of patience as you will need to let everything simmer away for a few little bit. The heat and simmer allows everything to combine well. I recommend to use a designated small pot that you will not be using for cooking later on.

Gooseberry (amloki), henna and methi (fenugreek) are super helpful at instantly giving your hair a good boost of life. Here is a quick run down of their benefits to hair. Now you will need a basic oil. This oil will be infused with the vitamins and minerals from the gooseberry, henna and methi. I used coconut oil and it has great disinfectant properties already. You can go with natural olive oil, or any other healthy oil you prefer. Just make sure it isn’t any hydrogenated garbage or fake stuff.

Gooseberry (amloki)

  • a fix for dandruff
  • best source of vitamin C
  • helps give natural shine
  • rich in vitamin A

Methi (fenugreek)

  • good source of protein and nicotinic acid that strengthen the hair shaft and prevent breakage
  • Fenugreek seeds contain lecithin, an emulsifying substance that gives shine to hair.

Henna

  • maintain the natural acid-alkaline balance on your scalp and cleanses it of dirt without altering the natural balance unlike chemical-based products
  • adds shine and volume to it, and also shields it from further damage by forming a coating on it
  • great for adding color and sheen to your hair

Recipe

Soak methi seeds over night. Cut the amloki into halves and but keep the seed in. Add the oil and three ingredients to a pot and set on stove on low heat. Slowly increase heat and bring to simmer. Reduce heat so the oil still simmers slowly. Allow it to stay this way for about 30 to 45 minutes. Once it is near done, you’ll notice the color of the oil has darkened. The methi should have melted down along with the amolike and kenna. When it is done, the oil will be nice and darkened. You can strain now and pour into a container. Don’t worry about it spoiling but do use it up quickly. I oil my hair  2 times a week, leaving it on for an hour then washing it off with a mild shampoo. No conditioner !

infused-oil-003

Oil is ready ! You might have some sticky bits on the bottom. Make sure to stir often so it doesnt burn from the bottom.

infused-oil-001

Smells very nice too. After a few uses, I have already seen a great change to my hair. There is less breakage and hair feels healthier.

Make sure to let me know how it worked out for you !

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Green Chicken *easy*

Actually called Hariyali chicken, this is a indian dish made with a few exotic ingredients. Well, since most of the time I dont have time for the fancy shmancy stuff that takes times here is a quick recipe for hariyali chicken, which I call Green Chicken. Guess what the secret ingredient is…to make it green…cilantro!

Oh and green chicken tastes BOMB 💣 in a wrap…so hop on over and try my gluten free “flat bread” for all your wrapping needs…sort of like this…

20161230_155255.jpg

Or you can add cabbage to the pan and stir fry…like so

20170103_153354

Either way, this chicken is very versatile and the exotic taste goes well in any way. Hope you like it !

Ingredients

Serves 2

  • 200 grams chicken stripes
  • 4 to 5 sprigs of cilantro (along with roots)
  • 3 to 4 cloves of garlic
  • fresh black pepper
  • salt to taste
  • 1 tblspn butter

Recipe

In a blender or processor, grind the cilantro and garlic and make into paste. You will need to add some water to get it going. Make into paste, mine was a bit runny. Now you have green paste. In a bowl, mix the chicken with the green paste, salt and black pepper. Heat a pan and add butter, add the chicken and fry until cooked. Wrap this in a flat bread for that yummy taste!  Or add cabbage on the pan for chicken cabbage stir fry !

20170104_195706

20170104_195729

20170104_200154

20170104_200608

 

 

Flat “Bread” w/ Black Seed Gluten Free

BOO-YAH!

Yup yup, your girl (me) created this amazing recipe for “flat bread” which is extremely “rollable” for your wraps and rolls. And now I would like a standing ovation in regards to the simple fact that I DID NOT look up or imitate other recipes.If this recipe corresponds to or is similar to any other recipe out there, then thank coincidence. It took me a couple days of crying over to finally perfect it. As if that wasn’t enough to celebrate over, I threw in some raw black seeds and……

landscape-1445262691-970.jpg

THE TASTE IS BOMB. Besides the fact that black seeds (cure to everything but death) are so powerfully healthy, the sudden burst of flavour is mind-blowing. And this rant can go one for days but let’s just get to this recipe. Recipe first as usual, and you can keep sliding down to view all the blog worthy photos 😀

Ingredients

For 1 flat “bread”

  • 1/4 cup besan or gram flour
  • 5 tablespoons of water
  • 1 egg
  • 1/2 tspn black seed
  • 1/2 tspn chilli powder
  • dash of salt to taste
  • 2 tspn melted butter to fry in pan

Recipe 

In a bowl mix the water and flour until combined. There will be no lumps as this flour is easy to mix. Add in the eggs, salt, chilli, black seeds and mix well. Mix will be smooth and pancake batter consistency but no lumps. Heat a pan, mins about 6″ in diameter. This makes for a nice thin rollable bread. Add the butter and once melted add the batter. Fry until golden brown on both sides. Lay on a plat to cool before topping and rolling. Enjoy!

Here is the series of photographs I thoroughly enjoyed taking.

img_1601
combining these amazing flavours
img_1602
about that much butter
img_1603
cooks really quick actually
img_1604
flip over when it’s golden on one side
img_1605
perfectly done
img_1607
perfect for those chicken rolls, wraps or shwarma’s
img_1621
here’s an idea! search CHICKEN WRAP WITH SMOKED CHILLI for recipe

 

 

 

 

 

 

 

 

 

 

 

Basil Beans Stir Fry

Flat Beans to be exact, this was a result of another experiment when we were really hungry and I had to come up with a meal quick. I always try to add a side of greens to our meals (and if not a quick green smoothie it is). If you ever come across these flat beans in your local market then I hope you try this recipe of mine and like it too. Oh and don’t remove the beans from the inside!

broad-beans-in-their-pods.jpg
Flat beans look like this, they can also be a bit more flattened out. 

Ingredients 

  • 2 cups sliced flat beans
  • 1 medium onion chopped
  • 4 cloves garlic chopped
  • 1 teaspoon dry basil
  • couple dashes black pepper
  • 2 teaspoon melted butter

Recipe

Heat a skillet to medium heat and add butter, onion and garlic. Stir fry until onion is wilted and garlic is aromatic. About 3  minutes. Add the beans and salt. mix well and cover to cook, about 5 mins. Add basil and black pepper. Cook for about 2 more mins. Taste for salt and tenderness. Try not to over cook and keep a bit crunchy. Enjoy!

PS- sorry I don’t have more pics of this. Will add again later 🙂

20161214_154057

Ep 1: The Silent Companion

The moment a child becomes a teenager, things start to become extremely baffling. Well, it’s not literally one moment but more like a serious of episodes. With a sudden flow of unexplained emotions, and developments in the physical side (for some and not so for others) – life in general starts to feel almost too heavy to hold. I’m on a pursuit to figure out who it is that I really am or in better terms, who am I destined to be?

If a few years ago someone were to ask me what it felt like to be a “teen” I would mindlessly say that it feels like complete destruction to the mind, body and soul. This might sound like a bit of an exaggeration, but at that time it really wasn’t. Isn’t it funny how grown-up’s ask us how it feels to grow up although they did it themselves? It’s like they forgot. As a child we so eagerly look forward to growing older and living the life of a teenager. On my 10th birthday, I couldn’t wait until I was 13 because apparently the suffix ‘teen’ makes life savvier. At 13, I couldn’t wait to have my sweet sixteen because that’s the night all fairytales come true. And it continued wth something new to hope for every year (major eye role). Along with so much expectation during every birthday, came all the misleading role models. Sadly, I (and everyone else) looked for inspiration in places like television, magazines and celebrities where the teen years are so falsely glamorised. All we’ve seen are the parties they attend, the people they’re allowed to date and the places they get to go unchaperoned. Unfortunately, nobody ever talks about the hellish emotions we tend to feel, the hardships we face alone and the identity crisis that we’re so damn perplexed by. Why the heck aren’t there any tv shows about this?

64091680

However, if someone were to ask me how I felt about it today, I could only say that even though it is such an overwhelming cycle of life; it is, in fact, the most significant time of your life.

From a young age, I found it difficult to be happy. I don’t know what it is about this generation, but we tend to jump into things sooner than we should. As a result we grow up faster than intended. By the time I was 13, depression seemed to be a trend. It was like if you weren’t posting about the most depressing quotes on social media, you hadn’t experienced life and if you hadn’t experienced life, you were just an immature, sore loser. But I didn’t feel it to gain any kind of social acceptance, I felt depressed because I didn’t know what else to feel. Not only did I not know what else to feel, but it was almost like the feeling had been etched into my heart.  Like I was destined to feel this way. While I wanted verbalise my emotions, I was only reminded that I’m  numb to any other kind of feeling.  I felt cornered into this darkness and no one seemed to be able to penetrate this sadness. The one thought I knew was “nobody will ever understand.” I recall the times I spent lying in bed, blankly staring at the ceiling with the sound of the fan circling above me. The walls felt like they were caving in with no regards to the fact that I was always there, living, breathing, disintegrating. I had lost any kind of will to live a life. I submerged in my own misery. I told myself it wasn’t my fault I felt like this. I was a victim to the unhappiness surrounding me. In a way, I looked at the pain as a physical being living inside of me. At times I thought I could beat the residing pain out of myself and if I did it would release itself.

tumblr_n049dco4To1snvcyio1_500.jpg

Fortunately, I never went as far as to actually hurting myself. The worst part was not knowing whether this depression would end. I questioned myself if life is meant to be a roller coaster ride. Feeling like I’m on cloud nine one moment and then absolutely nothing at all the next moment. I kept to myself long enough that my heart wilts until it dies out. Skies get greyer, the clock ticking constantly and the only thing that satisfied my insensible soul is sleep.

Depression didn’t bother me as much as being worried bothered me. Worried about being depressed. Scared that I might just be this way forever. This fear of permanent sadness blinded me to the daily joys of life. It made me question and doubt even the smallest moments of happiness. I was scared to be happy because I know it wouldn’t last. And why wouldn’t it last? Didn’t I deserve it? Was depression a part of being an adult? Was this a prerequisite? As if some form of hidden message or lesson were trying to talk to me. BUT WHAT IS IT?! Why are you here depression and what am I supposed to learn from you?!

A constant scream in my brain and a confusion in my heart. If I hadn’t known any better I would have diagnosed myself with a cognitive illness. But looking back at it now, depression was just a part of growing up. It was a silent companion every one had. I don’t mean to lighten the fact. I mean to highlight it. I don’t mean to make it less important. I mean to remind all adult folks that teens need hand holding. I mean to remind everyone who asks me about my teens that it was just as gloomy for a few years like every body else. And it wasn’t the only perplexing milestones in my life. There were so much more…


Next time on Episode 2 – Body Image …Uffff 

Fish Curry Super Easy

Fish curry is such a traditional dish in Desi culture, it’s hard not to love it. For me it’s been comfort food too. I cooked with Silver Carp, but you can try with any other fish as well. Curries may seem really difficult but I promise you it’s really EASY! Basic fish curry is basically a two part job. Part 1 you fry the fish in oil, part 2 you make curry gravy and add the fish. Eating is part 3 and that’s the best part though 😀

img_1347

Ingredients

  • 6 pieces of Silver Carp steak or any fish you prefer
  • OGG Paste (1 medium onion, 1 teaspoon ginger, 2 teaspoon garlic processed into paste)
  • 1 medium onion chopped
  • 1 teaspoon turmeric powder for curry / 1 teaspoon turmeric powder for frying fish
  • 1 teaspoon chilli powder (adjust this to your taste)
  • 1 teaspoon coriander powder
  • Half teaspoon cumin powder
  • 1/4 cup oil and 2 tablespoon oil for frying fish
  • 3 medium potatoes sliced into wedges
  • salt to taste
  • fresh coriander to garnish

Recipe

Frying Fish First :

Put fish in a pot that has lid, add 1 teaspoon turmeric powder and 1 teaspoon salt. Cover pot with lid and shake to coat the fish in spices. Heat a frying pan and add 2 tablespoon oil. When oil is hot, add the fish to oil and fry until golden yellow on both sides.

Curry Time:

Heat a pot, does not need to be too deep but wide and deep enough not to crowd the fish and allow curry gravy to simmer. Add the 1/4 cup of oil and heat on medium heat. Add the chopped onion and OGG paste. Stir and make sure not to burn. When aromatic (darkens slightly in color) add the spices : turmeric / chilli / cumin / coriander. Stir and do not let burn. Curry paste will deepen in color and become dark reddish brown. This takes about 5 to 7 minutes. Add 3 cups of water and bring to boil. Add the fried fish and potatoes. Add salt to taste. Increase heat to medium high and cover half way. Reduce gravy until it is just slightly covering the fish. When gravy is reduce, garnish with fresh coriander and cover lid. Enjoy !

20161217_201659
onion – garlic-ginger for making OGG paste
20161217_202206
tempering onion in oil
20161217_202248
OGG paste in onion and oil
20161217_202632
this basic blend of curry spices that give super taste
20161217_203131
curry paste deepens into this dark color after tempering for 5-7 mins
20161217_203251
fried fish and potatoe ready to simmer in 3 cups water
img_1341
the reduces gravy
img_1342
coriander for the final taste
img_1351
ok dig in! and let me know how you liked it

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Soul Soup Healthy Version

I really couldn’t think of a name for this dish. Soul Soup – although it’s not really soup- is the only thing that describes this properly. It’s a lentil pumpkin puree with smoked peppers topped with pan grilled chicken, pan fried shrimp and garlic stir fried greens. Well that about sums up the whole recipe, lol. I can eat this EVERY SINGLE DAY all throughout the year. Just warms us up from the inside during these chilly evenings. So I hope it warms your soul just as it did ours ! Oh and this is the healthy version because everything is pan grilled instead of fried. Here is another version of Soul Soup that will really knock your socks off!


Ingredients +Recipe : serves 2

Puree:

  • 1 cup lentils
  • 1 cup chopped pumpkin
  • 1 tablespoon chopped onion
  • 1 tablespoon chopped garlic
  • 1 large dry red chilli
  • salt
  • dash of sugar
  • Half teaspoon turmeric
  • oil
  • blender / food processor

Boil lentils, turmeric  and dash of salt in 3 cups water until lentils have softened and cooked. Turn off heat and set aside. Heat pan and add oil. Add onion and garlic and stir fry until aromatic. Add chopped pumpkin and fry until cooked. Heat pan and add 1 teaspoon oil, when hot drop the dry red chilli. Fry a few seconds until chilli is dark red and puffed. Remove from heat quickly. In a blender add the lentils, pumpkin and smoked chilli. process on high until pureed through. Heat fan and add puree, heat through until flavours have combined. Add a dash of salt to adjust taste.

Pan Grilled Chicken:

  • One whole chicken
  • 2 teaspoon garlic powder
  • 2 teaspoon onion powder
  • black pepper and salt to taste
  • chilli powder

Add all the spice to the chicken and coat well. Heat pan to high and add 2 tablespoon oil. Add chicken and cook until browned on all sides (about 5 minutes). Lower heat, cover and cook through.

Pan Fried Shrimp : 

  • 500 grams of medium sized shrimp
  • garlic powder
  • squeeze of lemon
  • black pepper
  • salt
  • 1 tablespoon butter

Coat shrimp in garlic powder, black pepper and salt. Heat pan and add butter. Add shrimp quickly, don’t let the butter burn. Fry until shrimp is cooked through. Add a squeeze of lemon before turning off heat.

Garlic stir fried greens :

  • 3 cups Spinach (any type, I used water spinach)
  • 2 teaspoon chopped garlic
  • 1 teaspoon chopped onion
  • salt
  • 2 teaspoon oil

Heat oil in pan, add garlic and onion. Fry until aromatic and light brownish. Add spinach and salt. Stir fry and cook through. Remove from heat quickly.

Assemble !

This is my favourite part mostly because I get to eat soon and also because I feel like I’m creating a work of art. Laddle puree onto a wide bowl, place the chicken, shrimp and drop spinach bits here and there. Add squeeze of lemon juice. Enjoy!

img_1110

The Power of Correct Exercise

A busy lifestyle is the new trend for success in todays time. Being busy means you are getting somewhere. While you may be getting somewhere, you are probably going to reach their very tired, stressed and at the lowest of your health.  Lack of sleep, back pain, and not enough energy to get through the day are all side effects that we have taken as normal way of life. It seems ordinary to get tired easily, to suffer from various body aches, and hate that spare tire. Tummy fat anyone? This exact harmful thought pattern has become the unseen poison of our society. Everywhere we look, we see people suffering from obesity, malnutrition and diseases caused due to unhealthy lifestyles. Undoubtedly, unhealthy lifestyles are what is hindering our progress.

There’s no shortcut to getting more fit but there sure are more effective ways. The key is to activate your metabolism and burn more fat throughout the day. But there is something we can do to increase our calorie burn even when we rest or are not working out. The key lies in your muscles. At rest, 1 pound of muscle burns three times as many calories every day just to sustain itself—and a lot of those calories that muscle burns off come from fat’s storage units. That’s why fat hates muscle (and why you should love muscle), because muscle is constantly burning fat off.

The right combination of cardio training and strength-building exercises is the key to burning fat and turning it into muscle. With so many options of exercise and advertising all over the place how the heck do we know which exercise to use?! SHEESH. Well, here is a list / breakdown of different types of exercises which will help you to combine them all into a fat burning routine.

exercise What is it? Does it burn fat? How it should be used
Yoga Yoga is a discipline that originated in India about 500 years ago. It includes practice of spiritual and mental exercise. Physical exercising includes mainly flexibility in stretching and holding poses. Yoga burns the least amount of fat / calories compared to other forms of aerobic or anaerobic exercise.  Yoga is an excellent for warming up your muscles and increasing blood flow. When exercising for fat burn, you need to have proper oxygen. Doing Yoga stretches before your workout can help with mobility. Yoga is great for core strength.
Aerobics Also known as cardio are exercises that use medium to high intensity movements. Mostly include dancing, and other cardio that increases heart rate. High intensity aerobic exercise done for a steady period of time is helpful in burning fat. Aerobics can be done daily as a method of increasing heart rate and getting into the fat urn zone.
Cardio Cardio is exercise that increases your heart rate, and requires a lot of oxygen. It includes spinning running, swimming, walking, hiking, aerobics classes, dancing, and kickboxing, HIIT. High intensity cardio burns fat When keeping your heart rate steady for a considerable amount of time. Burns calories during exercise. To get into the fat burning zone, push your heart rate into its aerobic zone—60 to 85 percent of the maximum heart rate and hold is for as long as possible. Ex: fast paced walking for 45 mins.
Weight lifting / strength training Weight training exercises are a type of strength training exercises in which you use the force of gravity to build muscle strength, by using fitness equipment such as dumbbells, barbell bars or gym equipment. Strength training provides remarkable results in those who have tried and failed with just diet or cardio. Burns calories during exercise and while resting You can target pretty much every muscle in your body using weight training exercises, provided you are using a wide variety of weight training equipment and are using many different exercises

Effective Exercise Circuits

Here is an effective circuit using all forms of exercise to maximise your fat burn. You must have been doing this already without even knowing it. Breaking down your workout time into parts will give you more “control” and satisfaction over your routine. For example, here is how I break down my workouts into 3 parts:

  • PART 1: warm up : stretching and yoga – 15 minutes
  • PART 2: intense fat/calorie burn : weight training  – 60 minutes
  • PART 3: heart rate elevation : HIIT (cardio) – 15 minutes

Seeing Results

Well duh I’ve seen it. Its not a ghost and you can see it too. Keep consistent at working out and eating right. Eating right  is the other half of the equation you just CAN NOT miss.  Alot of people complain about not being motivated enough. Well I say motivation is already in you. You just need to focus on it. Seeing results is a great deal of the motivation you are lookin’ for. Once you see results then you will see all the motivation you need to get going. You just might need to kick yourself for that jump start.

Combining exercise with a proper eating routine puts your body into a fat burn / higher metabolism mode. With so much option and ways to mix things up, I really wonder what excuse you could come up with NOT to try something new.

Join our exclusive women only Fit Squat Total Transformation with Marina Farook.

Did you see our currently running Detox Programme? Start your cleanse today!

Leg Day Routine

Build booty, tone legs or die trying. That’s the goal. Here is my leg day routine, perfected and adjusted over the last 12 months to finally suit my leg day needs PLUS actually give results. Yes, now GAINS is my middle name. I thank my constant self bashing that actually led me to create this routine. I don’t advocate self hate, but months of hating my poor squat posture, and weak legs actually helped me to develop my own leg day routine. How did yelling at myself work? Well I realised what works for everyone may not work for me. Most importantly, I was mislead by all those instagram models and youtubers who start their video by squatting a trillion pounds. THEY ARE NOT BEING TRUTHFUL , PEOPLE!

LEG DAY requires proper warm up and glute activation (👈). Do that first, folks, or else any leg day is gonna be self hate day for ya’ll. For me, Leg day is my favourite day of the week.

legday-001

legday2.001.jpeg

 

  • I have 2 leg days a week and each day is a bit different from the other. I found this to be the most effective in gaining strength by mixing up isolation and compound movements.
  • How much you lift depends on your strength and form. DO  NOT compromise form trying to lift heavy. It’s better to lift light rather than suffer a few weeks from a knee injury. But also, challenge yourself within safe limits. With a gym buddy to help, increase weights progressively  and find your comfort zone. Read THIS (👈) for help.
  • Drink enough water before, during and after your workout. I workout in the morning fasted which has proven best for me  but this may not work out for you. Best time to workout is 2 to 3 hours after a big meal.

Building strength is a result of constant hard work and determination. So stick in there and focus being successful in each rep rather just just finishing up leg day. Put in the werk and results will show themselves !