Diastasis Recti Recovery Abs, Core & Pelvic Floor PDF download


Hi ladies ! Thank you attending the Diastasis Recti : Abs, Core & Pelvic Pelvic programme. Here is the slide show I used during your workshop. Reviewing through it should refresh your memory about what we talked about. Click on the link to download. For assistance and support feel to get in touch. 


DR programme share pdf


Would you like to join our next DR Recovery workshop? Or arrange a workhop with your buddies. Get in touch to schedule your own private group session.


Ladies ! We are having a 10 days #NoMakeUpChallenge to give you skin a fresh new glow. This challenge is free and open to all. All you have to do is join our group Total Transformation with Marina Farook💯 . Details are below:

What to Do:
1. Do not wear anything on your face and body besides a toxic free water based or oil based moisturiser for 10 days.

2. No hair products.

3. No lip products. Use only toxic and chemical free lip moisturiser such as shea butter or coconut oil lip balm. You can also make this at home.

4. Drink 3 liters water daily.

5. Poop every day LOL  If you have trouble pooping then try this:
soak 1 tablespoon isabgul bushi (physillium husk) and add to 1 litre water, and drink this water from evening onwards. You should finish this before going to sleep.

6. Add ghee or coconut oil to your tea or coffee. Yes you heard right ghee and coconut oil are both powerful healthy fats that boost your own hormones and promote hormone balance. Skin issues happen when you have an underlying problem with gut imbalances + hormones imbalances. Healthy fats will improve both.

7. Eat properly. Eat bowl of raw veg salad with lunch or dinner. add some almonds in your salad. Eat enough protein. Stay away from curries.

8. Sleep 8 hours per night. Yes ladies, sleeping is crucial to not only your skin health but to your over all body performance. Your body needs 8 hours of sleep. Lack of sleep will reduce your immune function by up to 40%.

Total Transformation with Marina Farook💯

Use the hashtag #NoMakeUpChallenge to see all out public posts. Private posts are in group only.

This is post #1. Search for post #2 to see more details on why you need to stay away from chemicals !



Tea Tree Oil and Skin Health

 I have oily skin, and I love it. Oily skin is perfect to keep the skin plump and  glossy as I get older – oily skin is truly the secret to healthy skin as you age (for men and women). One very important product I love using to maintain my skin health, gloss and texture is pure Australian tea tree oil. Tea Tree Oil has been  a very popular product in modern beauty trends – and you can reap it’s benefits if you know how to purchase it properly without wasting your money. 

How To Choose Tea Tree Oil:

Make sure that your product meets the below criterion:

  • Determine the percentage of Terpinen 4 OL. It’s the primary antiseptic agent. A higher percentage translates to stronger antiseptic properties. Ensure that the percentage is labeled on the product. However, some individuals may be sensitive to high concentrations;
  • Ensure that the bottle comes packaged in a dark brown glass bottle. Terpinen 4 OL can oxidize when exposed to light. As such, it’ll become useless. Exposure to light will elevate the levels of para-cymene. That’s known as a skin irritant. As such, you should make use of products which have low para-cymene levels;
  • Some tea tree oils come mixed with various other essential oils. Such include peppermint and eucalyptus oils. The diluted mixtures may affect how well a product works; and
  • It’s dependent on your personal preferences whether to purchase a product that’s Certified Organic. Organic products tend to offer higher terpinen 4 OL concentrations and levels of purity.

On the market, you’ll find numerous different tea tree oils to choose from. Selecting the right one will make a difference in the response and effectiveness which you seek. All tea tree oils feature the active ingredient: terpinen 4 OL. The concentration of this primary ingredient and the method used to produce the final product are important factors to consider.

Basic Details:

Tree oil is derived from the fresh leaves and terminal branches of a single plant species, Melaleuca alternifolia, mainly growing in Australia. Tea tree oil or melaleuca is produced by steam distillation of the leaves and terminal branches of a native Australian tree known as Melaleuca alternifolia. It contains mono- and sesquiterpenoid small molecules, among which over are well characterized.

Personal Routine:

Tea tree oil is my daily day time face product. No matter where I go or what I do, I have tea tree oil on my face. My morning routine is pretty simple, face wash with water and apply tea tree oil. Since at night, I wash my face with soap, apply moisturiser and sleep my skin produces more of it’s natural oils to condition my skin. This is the main reason why I don’t wash my face with soap in the morning.  A few splashes of water then I rub in tea tree oil. Using too much soap on the face strips way the oil, and dries out the skin but that isn’t the worst thing. Too much soaps change the pH balance of the skin. This causes the sebum glands to produce more oil to balance everything out – and all the problem starts. So to prevent this deadly annoying cycle I don’t over use soap products on my skin. 

This have been my daily routine for over a year now, and I love it and recommend to you too !

Join our exclusive women only group to lear tips & tricks on how to transform into your best and strongest self – with Strength & Transformation Coach Marina Farook. 

Dairy and Acne


Do milk and other dairy products worsen the acne problem and lead to bad gut health?


That’s a great question and the short answer is YES. but understanding why yes will increase your insight to how the body works and how much we people are being fooled by the food industry. milk used to be a great nurition source for humans, back few hundred years ago. back then, cows were grazing on green pastures like they are supposed to. But now cows are fed with industrial feed such as genetically modified corn – which is definitely not the nutrition a cows / bovines body needs. their feeding, lifestyle and medicine injections have changed their milk and the good bacteria that comes with it. so milk companies have to pasteurise the milk which kills the good and bad bacteria. and nothing essentially useful is left, except the broken up fat particles which are now harmful in our body. Not only this, lactose in the milk needs lactase in the human gut to process. galactose needs galactase – and with the new franken-milk the human body does not process it any more.

70% of the world is allergic to milk – lactose in milk. in short – milk is not a healthy part of our current nutrition plan and there is nothing in milk that we can not get from better sources. protein, healthy fats, good bacteria, micro nutrients like calcium – we can get from beter sources than chemical and puss laced cows milk. yes, this does damage your own gut balance and gut balance in the core of hormone balance which regulates good skin, hair, nails, mood, brain performance etc. so yes, drinking milk on a regular basis not only puts your gut in a state of imbalance, it will surely not help you live and die with clear skin. mind you, your body is different so if you have good skin then you may need to see if health problems are creeping up else where .

Acne and skin issues are not the issue. gut health and imbalance hormones lead to bad skin. so inflammation causing foods like dairy just have to go ! interesting fact, gluten and lactose look the same molecularly, this is why gluten intolerance and dairy intolerance go hand in hand. quite both and in 3-6 weeks you will see considerable changes!


Coffee and Q&A

We had a small and cozy coffee date with a few women who wanted to discuss food, exercise and productivity during fasting. I am so glad all of them came out to join me. I always love meeting women and understanding their perception of life, strength and wellness. It helps me to grow a person, stay grounded and love the amazing network of women I have the opportunity to connect with.


Here is snippets of what we discussed, questions and how we answered them.

I like working out fasted. I do HIIT right before iftar (meal to break the fast). I felt great last year and even saw some weight loss on the scale. Any tips?

Working out fasted is a great way to burn off stored body fat. Infact when you are fasting, the first 10 to 12 hours is needed to burn off the stored glycogen (stored form of carbs from your previous meal) in your liver. Once the stored glycogen is burned off, your body switched to burning stored fat for energy. This is why the last few hours of the fast, you get a headache. So if you are courageous enough, you can workout and HIIT is the most effective in terms of burning body fat quickly. You must focus on your nutrition intake when you break the fast. Since you have worked out, your body is depleted of carbs, proteins, and is looking to refuel quickly. What you eat here will determine your energy levels and how well you (your adrenals) recover. Focus on the following things:

1. Adequate protein intake of fast digesting protein (protein powders) and slow digesting protein (chicken, meat, fish , eggs).

2. Clean carbs that won’t cause inflammation.

3. Healthy fats to keep your hormones balanced – ghee, coconut oil, etc.

4. Water

Tip: do not drink too much tea or coffee – these are diuretics and will dehydrate you by removing water from joints and muscles.

I love eating fruits, especially mango. I like to skip a heavy diner and just stick to fruits instead. Then I eat a dinner like meal for suhoor (meal  before starting fast). Is this ok?

Ok we have 2 issues here.

  1. Skipping a meal
  2. Eating only fruits instead of a meal

Eating Fruits instead of meals

Let’s address the first. Fruits like mangos are super yummy and addictive, especially when you find local grown toxic free ones. But you have to remember that super sweet fruits like mangos are loaded in fructose -fruit sugar. Fructose in the body behaves just like glucose – a form of sugar we get from starch carbohydrates like rice, oatmeal, potato, flour etc. So if you eat carbs in 3 to 5 meals and one of those meals is only high sugar fruits like mangos, you are more than likely over eating carbs again. Too much carbs release too much insulin and not to mention these are quick digesting carbs that hit your blood stream quickly then get used up quickly. So you feel great all the sudden and then hungry all of the sudden too. Yes, fruits do come with micro-nutrients like vitamins and fibre, but you can easily get your fibre from a bowl of raw green vegetables which are not loaded with sugars.

let’s not forget that fruits like mangos are a result of genetic modification which is why they are crazy sweet now days. If you love mangos, I see no harm in having one everyday. The best time to have fruits would be with your first meal when you break fast. The quick digesting sugars are easily used up and reach the places they are needed. Plus if you are working out fasted then the quick digesting sugar in mangos will help you recover quickly.

Do not have fruits after dinner in full stomach. This causes the fruits to ferment quickly and causes bloating. Fruits are supposed to be eaten in empty stomach.

Skipping a Meal

Food is energy for your body. After fasting, which does slow down your metabolism a bit, you need a steady intake of food that provided energy to your body to carry out it’s tasks.  Skipping a meal would be your metabolism slowing down again and worse, your body missing out on the nutrients it need to stay strong and keep thriving. You need to give your body a steady flow of amino acids (which you get from protein), carbs and healthy fats all which keep your hormones balanced and brain performing it’s best.

Break up your macro intake into 3 small meals. You meals during fasting will be just like your meals during normal days. Breakfast, lunch and dinner. You can divide your specific food intake accordingly to make sure you don’t miss out on nutrients which otherwise will weaken you. Need help with a nutrition plan for Ramadan? Check out our Ramadan Programme – My Complete Ramadan and don’t miss out on your nutrition intake.

Fasting Exercise and Brain performance

Physical activity is important to keep your brain performance at peak. We know this by the expression of the BDNF genes in the brain after an intense physical exercise session. BDNF is your ‘miracle grow’ for the brain.

  • BDNF has been shown to have a variety of functions in the brain. It improves the function of neurons, encourages their growth, and strengthens the connection between neurons. It also helps protect and fortify neurons and their connections against the natural process of cell death.
  • BDNF is also a huge factor in learning, as it facilitates more robust connections between neurons. Exercise causes a significant BDNF release in the hippocampus, an area involved in memory, so it also has a huge impact on this.
  • Numerous studies have shown that people learn significantly quicker, perform better on tests, and have better memory in a variety of areas following EXERCISE.

Your brain performance during your entire lifestyle – not just Ramadan – can easily be controlled by you, and improved through intense physical exercise.

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Sleep Hygiene


Not sleeping is the worst mistake we make during Ramadan. Since, the last meal of the night is before sun rise, staying awake a 3 or 4 hours is no biggie, right? Well wrong buddy. You are setting yourself up for fatigue and imbalanced hormones which will not only lower your immune system by up to 60% but also cause you to over eat when you break your fast next time.

Even if you can not fall asleep, it is super important for you to lay in bad, turn of all artificial light and give your brain a chance to settle down. Natural sunlight is what regulated out biological clock known as the circadian rhythm – artificial lights such as cells phones, tabs and tv’s throw our brain off it’s natural cycle of sleep and rest. This is why addiction to gadgets at bed time is so dangerous for your brain function. Compromised sleep and your performance the next day is really going to suck. Here are some studies to prove that:

1. Research has also revealed an association between sleep deprivation and poorer grades. In a survey of more than 3,000 high-school students, for example, psychologists Amy R. Wolfson, PhD, of the College of the Holy Cross, and Mary A. Carskadon, PhD, of Brown University Medical School, found that students who reported that they were getting C’s, D’s and F’s in school obtained about 25 minutes less sleep and went to bed about 40 minutes later than students who reported they were getting A’s and B’s.2. Studies have also demonstrated that reduced sleep quantity can impair glucose metabolism and appetite regulation resulting in increased risk of obesity and diabetes. YOU ARE OVER EATING AND HAVE NO CONTROL.

3. Research from scientists in Japan suggests that a lack of sufficient sleep leads to an increased chance of breast cancer. The findings, published in the British Journal of Cancer, states that women need a minimum of six hours sleep a night. Without this, their chances of breast cancer increase by up to 60 percent.


4. The brains of insomniacs also show increased activity in the motor cortex and several other brain regions, indicates a study from Johns Hopkins University. That may seem like a good thing, but it’s actually a sign that you’re brain isn’t working efficiently, the researchers say. Like a dog that barks at every noise it hears, your mind is overreacting to its workload, and will wear itself out. As that happens, you become worse and worse at handling simple tasks and making smart decisions, the study suggests.

Your sleep cycle is important. You need to practice good sleep hygiene through out the year and begin right now.

So you see we discussed many topics and went through many things! I am looking forward to many more coffee dates and visits together. If you have a fasting related question just ask below!


Do you know the amazing benefits of fasting? Fasting is not for religious purposes only, it has the power to transform you into a stronger version of yourself. Read about Fasting Benefits. 

Join our women only group and start your transformation journey




Foot Health is Important

I was reminded of the significance of foot health. It’s amazing how incredibly disconnected we are that we can’t even recognize what our own anatomy is suppose to resemble.
See the photo slide below.
Everyday, day after day, pain after pain, we cram our feet into footwear that isn’t designed to support the shape and structure of the natural human foot. It’s has gotten to the point where almost everyone is walking around with mutilated and dysfunctional feet.
Not only that, but our normalization of this has fueled the design for anatomically inappropriate footwear and suppressed the production of proper footwear in the mainstream world. Its almost a denial of self in not wanting to embrace our natural anatomy. Some people might even have the perception that a natural foot, being wider at the toes and resembling a shape akin to a duck foot, is an unattractive feature. In fact, through market researcher, large shoe corporations have found that most people will simply not buy a shoe that is designed for the human anatomy and prefer what we’ve been conditioned to believe looks better.
If you were to look at baby feet you would see the shape that our foot is suppose to be and retain into adulthood. So why have we all just accepted this modification of our anatomy without much questions? Simple conditioning I believe. I have been wearing minimalist footwear and barefoot footwear, in addition to being barefoot as much as possible, long enough to notice the discomfort of being anything but barefoot.
Nothing can replace the feeling of having full access to the feet the way they are designed to be used. Even when i put on shoes like fivefinger shoes I still feel the need for my feet to breathe and also make contact with the ground and receive full stimulus through the nervous system. That is something I am not willing to give up for being in the latest shoe that pays no attention to the value of retaining the natural human foot shape.

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Go check out @physioosteogram on Instagram

Don’t forget to check out My Complete Ramadan, and plan your iftar, sahoor and complete nutrition guide + exercise schedule! This includes consultation with Marina Farook while setting up YOUR Ramadan plan. 

Join our women only group and start your transformation journey 😀


Fasting Benefits

Fasting has amazing benefits, and the best is a dramatic increase in autophagy and apoptosis followed by a massive boost in stem cell production. Autophagy is a genetic program that is very important: it clears away damaged cells to use for energy, while apoptosis is a genetic program that causes damaged cells to self-destruct.


Both of these processes prevent damaged cells from becoming cancer cells. When we clear away damaged cells this also means those cells are less likely to become senescent, which is what can happen when too much damage accumulates. A senescent cell is technically a living cell but it is not functioning in a way that is consistent with maintaining the overall health of an organ, in fact, quite the opposite. Senescent cells can accelerate the aging of nearby cells and promote tumor growth by secreting pro-inflammatory molecules and other factors.

Senescent cells are bad news and as we age they are everywhere from our livers to our hearts to our brains and they accelerate the aging process. It has been shown that mice, when given a compound that increases the clearance of senescent cells, it actually extends their average lifespan by 20 percent! Another way that fasting really shines particularly prolonged fasting is that prolonged fasting has a very robust effect on increasing stem cell numbers.

The regenerative power of tissues and organs declines with age. It is the stem cells that provide this regenerative power and because stem cell numbers decline with age so does organ function which means anything that can counter that is a win!


Fasting also causes cells to clear away damaged mitochondria and recycles their defective components for energy, called mitophagy followed by a concomitant generation of new mitochondria (called mitochondrial biogenesis). This is really a great thing because mitochondria accumulate damage with age (just as cells do) and this can accelerate the aging process.

So not only does fasting clear away old, damaged mitochondria, it also generates new young healthy mitochondria to replace the damaged ones. There has been some evidence suggesting a low-carb, high fat diet may modestly increase mitochondrial biogenesis but not mitophagy. Another thing fasting does is it increases the levels of something called nicotinamide adenine dinucleotide (or NAD+ which I will just refer to as NAD). NAD levels always increase during a fasted state and decrease during the fed state (no matter what food type). NAD is a very important cofactor for many metabolic enzymes, which just means you need it for these enzymes to work properly.

Your mitochondria need NAD to produce energy from glucose or fatty acids. Any time there is chronic inflammation or DNA damage occurring, this sucks up the NAD and so the mitochondria suffer. Also, NAD levels decrease in multiple tissues with aging. There are several different compounds which are various forms of vitamin B3 that dramatically increase NAD levels and have been shown to delay aging in multiple tissues in mice.

Fasting activates many repair processes including repair of damaged DNA, damaged cells, damaged mitochondria, and damaged proteins.

You must be in a fasted state to repair damage which is why most repair processes occur during sleep because that is when most people are in a fasted state. Fasting improves blood sugar, insulin sensitivity, and blood lipids and improves inflammatory markers, including C-reactive protein and tumor necrosis factor-alpha (TNF-α), and improves adiponectin, leptin, and brain-derived neurotrophic factor in humans.

With a prolonged fast we see entire organ systems can shrink and then experience renewal during the re-feeding period. So, it should be pretty clear we’re actually talking about a whole different level of cellular clean-up that can occur, which is above and beyond what we get in shorter fasts. There’s still a lot of research going on to better tease out the differences between shorter, let’s say 2 day fasts, and fasts that meet the definition of being a “prolonged fast.”


Did you know that eating right as per your macro intake can either make or break your fasting? Proper nutrition puts your body in a better metabolic position to clean up, restructure and experience the full benefit of the fasting state. Check out My Complete Ramadan programme. This programme offers you full one-on-one consultation to set up a programme that works for you! Click here to get started! 

Join our women only group and start your transformation journey


Orange and Navy Blue Burrito Product Presentation-3




C. A. Lamb, T. Yoshimori, and S. A. Tooze, ‘The Autophagosome: Origins Unknown, Biogenesis Complex’, Nat Rev Mol Cell Biol, 14 (2013), 759-74

R. C. Russell, H. X. Yuan, and K. L. Guan, ‘Autophagy Regulation by Nutrient Signaling’, Cell Res, 24 (2014), 42-57


[viii] http://science.sciencemag.org/content/290/5497/1717



https://www.ncbi.nlm.nih.gov/pubmed/20844186 https://www.sciencedaily.com/releases/2017/06/170621103123.htm

CNN. March 9, 201

Fasting triggers stem cell regeneration of damaged, old immune system. (2014). News.usc.edu. Retrieved 15 March 2016

What are adult stem cells? [Stem Cell Information]. (2016). Stemcells.nih.gov. Retrieved 15 March 2016

Greatist February 29, 2016

Rosenfeldt, M., & Ryan, K. (2011). The multiple roles of autophagy in cancer. Carcinogenesis, 32(7), 955-963

Greatist February 29, 2016

Stipp, D. (2012). Is Fasting Good for You?. Sci Am, 308(1), 23-24.

Journal Of Cancer, 135(7), 1711-1720.

Ketogenic Diet. (2016). Epilepsy Foundation. Retrieved 15 March 2016

The Benefits Of Intermittent Fasting & Exercise | Live Trading News. (2016). Live Trading News.

Mechanisms Of Ageing And Development, 126(11), 1185-1191. Retrieved

Meal frequency and timing in health and disease. – PubMed – NCBI. Ncbi.nlm.nih.gov

How to have ACV


How much of raw unfiltered apple cider vinegar would you recommend per day? At what dosage? And when (Time, after/before meal etc)? Does the same apply for both male and female? And please add anything else that’s important about consuming apple cider vinegar the RIGHT WAY.



ACV is a true superfood which was discovered about 5000 years ago. The active component of ACV is acetic acid. Good quality ACV are the ones that are murky and not clear, meaning that the “mother of vinegar” has not been filtered out. “Mother of vinegar” is a web like amino acid that forms on top of the ACV when it is aged. If your ACV is murky and has “things” settled in the bottom then you now you have the best kind. 


Vinegar is anti-glycemic and benefits blood sugar levels. The acetic acid in vinegar lowers blood sugar by preventing the complete digestion of carbohydrates. This is done by accelerating gastric emptying or increasing the uptake of glucose by bodily tissues.

Acid Reflux

“Acid reflux results from having too little acid in your stomach. You can easily improve the acid content of your stomach by taking one tablespoon of raw unfiltered apple cider vinegar in a large glass of water daily. The pectin in apple cider vinegar may also help to soothe intestinal spasms.

In addition, ACV not only effectively stimulates digestive juices that help the body break down food, but it also contains healthy acids like isobutryic, acetic, propionic and lactic acid that can control the growth of unwanted yeast and bacteria in your stomach and throughout your body.”


Candida overgrowth happens when the body is too acidic from excessive intake of processed foods or sugar combined with insufficient good bacteria in your gut.  Remember, you have more gut bacteria DNA in your body than your own DNA. Gut bacteria regulate every bit of function in your brain and body. Good gut bacteria means you are thriving well, healthy and disease free. ACV is fermented with a beneficial yeast, and serves as a prebiotic for healthy bacteria. Drinking ACV on the regular is essential in to helping good bacteria grow.


  1. How much of raw unfiltered apple cider vinegar would you recommend per day?

In all the studies with ACV, great results were shown after having 1 to 2 teaspoons. These studies include benefits in acid reflux, obesity, heart health, diabetes, sinus congestion and so much more. 

2. Does the same apply for both male and female?

Yes, the studies were done on male and female participants. 

3. The right way to consume ACV

a. You can add 1 to 2 teaspoons in water and have it in the morning. 

b. You can add 1 to 2 teaspoons in water and have it before meals. 

c. You can also drink ACV water at night before bed, this helps with blood sugar levels. 

A study at Arizona State University tested 11 volunteers with type 2 diabetes (diagnosed by a doctor) who weren’t taking insulin but continued taking their prescription medications.

Each participant took 2 tablespoons of apple cider vinegar with a snack — an ounce of cheese — before bedtime. The researchers demonstrated that in the morning, the study subjects had lower blood sugar readings than when they had the same snack with 2 tablespoons of water.

Recipe 1 :

For everyday gut health, a mixture of 2 teaspoons of ACV with a teaspoon of raw honey in a cup of warm water will help. ACV with honey and ginger for a sore throat is a popular and effective remedy. Another mixture for sore throat, recommended by Bonnie K. McMillen, a nurse from the University of Pittsburgh, includes:

  • 1 Tbsp. apple cider vinegar
  • 2 Tbsp. water
  • 1 Tbsp. raw honey
  • ¼ tsp. ground ginger
  • Optional: ¼ tsp. cayenne pepper

With this recipe, tiny sips every few hours or so and swallowing slowly for your throat to get the maximum contact of the mixture is recommended. It works! Rather than drinking ACV straight, for other applications, dilute it in a few teaspoons (or a cup) of water to help mask the flavor, which admittedly is a bit stringent.

Recipe 2 :

A simple and yummy recipe to serve over broccoli, asparagus or salad greens includes: 1 tablespoon each of apple cider vinegar and lemon juice, 1/2 teaspoon of minced garlic, a dash of ground black pepper and a few fresh basil leaves, chopped.

Don’t forget to check out My Complete Ramadan, and plan your iftar, sahoor and complete nutrition guide + exercise schedule! This includes consultation with Marina Farook while setting up YOUR Ramadan plan. 

Join our women only group and start your transformation journey 😀