Workout with Salma

A good dip makes veggies so much tastier!
This is my go-to dip. The main ingredient is Greek yogurt which is high in protein. Then I add a couple squirts of mayo, lemon juice, dill, garlic powder, dried parsley & salt.
Another favorite dip is hummus.
Do you dip your veggies?

Sharing my Sunday Circuit Workout: 1. Goblet Squat.
2. Single Arm Bent-over Row. 3. Chest Press.
4. B-Stance DB Deadlift.
5. Ball Slam.
6. Ball Crunches
Do each exercise for 8-10 reps, (with as little rest as possible b/w exercises.) Rest after the circuit. Than repeat 2-4 times.
If you have any questions or need an alternate exercise, let me know!

Send a message to learn more

On the last day of the year, after a month of holiday parties and family celebrations, I’m sure there are thoughts of big changes or resolutions on some minds.
Like, “ I have to start eating healthier in 2023!”
Or, “I’m going to start exercising more.”
And, “I want to lose X pounds this year.”
I completely understand these thoughts and resolutions. However, in my experience, resolutions rarely stand the test of time and don’t make it farther than a month or two.
What if, instead a blanket statement like the ones I shared above or a big sweeping resolution, you think about one or two habits to add into your life?
Something specific that could help you work towards your goal of being healthier or exercising more.
It’s hard for me to explain it all in a small post on IG, but I did write a short post explaining it (the link is in my bio.)
If you have a few minutes, go read it. I promise it’ll be so helpful and give you an idea on how to be more successful with whatever you want to change or add in 2023.
After reading it, if there’s a habit you want to add or change and you don’t know how to start, message or email me and I’ll help you get started, just like that.
No catch, no cost. I just want to help.
Is there a habit you want to add or change for the new year?
#2023

It’s almost Black Friday and I wanted to share my special Black Friday Promo I have going from now until this Sunday. It’s great if personal training is something you’ve been wanting to try but aren’t ready to make that full commitment. This is just 3 sessions and at a great price!
If you have any questions at all, leave them in the comments or send me a dm 💕

I’m so excited to share with you that I will be coaching a one-time group session on Tuesday Oct 25 from 9:30-10:30am KIDZ VENTURE CLUB]] in Port Moody.

If you’ve been wanting to start exercising more at home but don’t know where to start, or maybe you don’t have any equipment, this session is for you.
You will get your heart rate up with a full body workout that requires no equipment! You will learn how to do a dynamic warm up before a workout as well as stretch after. On your way out, you'll take a cheat sheet with you, of a full body workout that you can do at home with no equipment
Best of all, KIDZ VENTURE CLUB]] will have childcare so you can bring your littles with you.

The cost of the session is $20 and for the first 10 people who book a spot, will get to bring a friend to workout with them for FREE!
Let me know if you’d like to come or book directly with KIDZ VENTURE CLUB]].
If you have any questions, let me know.
I can’t wait to workout with you!

When someone says let’s get healthy, do you automatically think weight loss and diets? If so, you’re not alone. What if, instead of restricting to get healthy, you added?
It’s possible! Here are 4 things to add to your life to get healthy. Which one are you going to try first?

4 Ways to Get Healthy by Adding, not Restricting - Workout with Salma Here are 4 ways to get healthy by adding, not restricting. Getting healthy is always about weightless or making your body smaller.

Are you working out in this heat wave?
If so, here are some things to keep in mind:
1. Try & workout early in the morning or later in the evening when it’s a bit cooler & shadier.
2. Try doing low impact or low energy workouts like yoga, Pilates or walking.
3. Drink lots of water, before, during & after your workouts. Also fuel your body after your workouts.
4. And lastly, it’s okay to miss workouts.
The most important thing is to listen to your body ❤️
How are you moving your body during this heat wave & what precautions are you taking?

Have you ever gotten dressed, felt great about your outfit, hair, the whole shebang? But then you see a picture of yourself or look in the mirror and it all goes away?
Instead of feeling yourself, now the good thoughts are replaced by thoughts like:
“I look so fat.”
“I was feeling so good about myself but I look so bad.”
“I need to change or I should have just stayed home.”
I struggle with this too. Years ago, I remember thinking, why can’t I just go with how I’m feeling rather than going by how I look in the mirror or in a photo? Now that thought is circling in my head.
Why don’t we? Why don’t we just let ourselves feel good? Rather than allowing diet culture to make us feel bad about our bodies because they don’t look a certain way?
I know it’s easy to say and actually doing it is a lot harder. But I’m going to keep trying.
I’ll share this quote I heard from .nutritionist podcast that really made me stop and think:
“What are some of the things women do on a day to day basis…that are keeping them stuck in how they feel about their body instead of how they feel IN their body.”
Read it again and think about it.
I’d love to hear your thoughts; let’s start a discussion on the path of respecting and appreciating our bodies.

I’ve been struggling; with my body, with my body image, with my peri menopause symptoms, with exhaustion, with life as a mom of a teen & a tween; things have been challenging.
The one thing that is consistent, is moving my body each day. And it looks different depending on the day and how I’m feeling. It could be strength training, it could be a walk, it could be a stretch, maybe playing pickleball or foam rolling.
But moving each day is what helps me get through it, it helps with my mental health.
When I am working out or moving my body, that is when I have the most energy and it’s when I care the least about what my body looks like, what I do care about is how it feels.
What is the one thing you do that always makes you feel a bit better when you’re having a challenging time?

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I didn’t know until I start scrolling my feed today, that May 6 is international No Diet Day.
This is something close to my heart & mind, so I wanted to quickly share some thoughts.
I’m pretty sure most of us have been on some kind of diet or another, throughout our lives.
Personally, I’ve done the atkins/high protein diet, the rotation diet, some kind of weird egg & tomato diet, the vegetable soup diet, there’s been lots.
The one thing theses diets all have in common, is that diets don’t work for the long term for weight loss but they can impact our mental health for the long haul.
And although it’s hard to break up with diet culture, take a step today, in that direction:
- Start being kind to your body
- Separate weight & body size as an indicator of health
- diversify your feed with different bodies
- respect the body you have right now, for all the things it does for you, not what it doesn’t.
The journey is a struggle & a roller coaster, but it’s a ride worth trying, for us and for our children.

What diets have you tried and left behind? Do you remember how old you were when you tried your first diet?

Happy Monday! I had this baked oatmeal for breakfast & it was so good, that I just had to share!
Baked Oatmeal Recipe:
-1/2 cup of oats
- 1/3 cup milk of choice
- 1 egg
- 1/2 banana (ripe is best)
- 1 tbsp maple syrup
- 1 tsp each baking powder, vanilla & ground cinnamon
(- optional: add 1 tbsp vanilla protein powder)
- Blend it all together
- Pour half of the batter in a small ramekin dish
- Scatter some mini chocolate chips.
- Spread 1 tbsp of peanut butter.
- Then pour in the rest of the batter & sprinkle in some more mini chocolate chips.
- Bake in a 350 degree oven for 25-28 minutes. Then enjoy!
This was so good, I throughly enjoyed every bite. And it’s a yummy & satisfying meal that has a good amount of protein, carbs & fats.
Do you like oatmeal? And does this sound like a recipe you’d like?

FREE March Fitness & Wellness BINGO Challenge! (I know the picture says February 🤦🏽‍♀️)
Who is up for a fun challenge? If so, join me in this BINGO Challenge that starts on March 1st! You will be emailed a BINGO card that you can print out.
There will be 24 squares to mark off. Each square will have a simple fitness, wellness or self care challenge. Cross off all the boxes by the end of March for bragging rights & you will be entered to win one of three prizes:
1. A one-month workout plan, written specifically for you.
2. One free personal training session
3. A Stronger Not Smaller Branded reusable tumbler.
Make sure to join my Workout with Salma FB group (link in profile) or my newsletter, to stay accountable & keep track of your BINGO card.
If you want to join the BINGO Challenge, let me know in the comments or send me a dm with your email address.
I hope you join in and I can’t wait to workout with you!

I came across this a few years back and it really had a strong impact on me, especially the last line. I wanted to share it with you.
How did you feel after reading it?

Happy Tuesday, hope you had a wonderful thanksgiving weekend!
If you have a fridge full of leftovers, I thought I share some leftover recipe ideas.
What is your favorite way to use leftovers? Share please!

7 Ways to Use Your Thanksgiving & Christmas Leftovers - The Write Balance If you've enjoyed your turkey dinner but have lots of leftovers, don't worry. Here are 7 delicious ways to use your Christmas and Thanksgiving leftovers.

{10 Minute Workout}
Here’s a quick and easy 10 minute workout for you to try. Set a timer for 10 minutes and then do each of these 5 exercises without rest. Do as many rounds as you can in 10 minutes:
10 Minute Circuit Workout:
- 10 Jump Squats
- 10 Body Weight Squats
- 10 Burpees
- 10 Alternating Reverse Lunges
- 20 Mountain Climbers
Keep repeating this circuit for a 10 minutes. You’ll get your heart rate up and a full body workout!

{Who is ready for a new FREE fitness challenge?}
Do you want to move your body more? Or even just get started? Maybe you need some motivation or you need a new challenge?
Starting July 26 I have a new FREE Exercise Challenge for you.
Everyday for 5 days, I’ll send you a new 5 minute workout to your inbox.
It’ll get you moving, get your heart rate up and it’s only 5 minutes of your day!
If you’re ready for this, let me know in the comments and I’ll sign you up!
I can’t wait to workout with you!

{Heat Wave!}
Let’s see your creative ways to beat the heat, share them in the comments.
School got cancelled for my kids so they decided to blow up a giant floatie and fill parts of it with cold water to soak their feet while they eat lunch.
Let’s so your pictures and ideas!

I just finished reading this book , “Health at every size.”
It’s a good read, especially if you’re working on trying to be kinder and more accepting of your body. It gives you a different perspective. There were some great quotes in there, so each week, I’ll share one. Let me know your thoughts on it or how it made you feel to read it.

“It’s way too easy to believe that a thin body will right everything wrong in the world. It won’t. Moving toward self-acceptance and taking power away from your weight will do much more to improve your life.”

Do you have a mini band? Here’s a full lower body workout to try, just using the band!

Loop Band Workout - Lower Body - The Write Balance Getting in a workout or some movement, doesn’t always have to be complicated or use tons of equipment. One of my favourite ways to exercise at home or when I’m…

Happy Monday!
If you love matcha, I finally mastered how to maybe a yummy matcha latte at home!
Do you like matcha?

Salma Dinani on TikTok If your matcha latte never tastes as good when you make it at home, try it this way

We hear the term Body Positity alot. But often it's used incorrectly or interchanged with other terms like Positive Body Image. There is actually a big difference between Body Positivity and Positive Body Image.
A couple years ago, I had no idea and just thought everything was under the umbrella. But it’s not, and it’s important to understand the difference.
Body Positivity: Is a ‘social movement’ that believes all bodies are good bodies; all shapes, sizes, ethnicities and disabilities. It’s about freeing all bodies from body shaming and diet culture. Body positivity strives to defeat the discrimination of marginalized bodies and encourages people to love their bodies just as they are and not try to change their body. .
Positive body image, body acceptance, health at every size: These are all different from 'body positivity.' Although there may be some overlap, they have different definitions.
Health at Every Size: Supports people in developing healthy lifestyle habits, regardless of their size. It reinforces that health does not come in just one size.
Body Acceptance & Positive Body Image: accepting your body as it is, even if you don’t love it all the time. It’s about shifting your focus from how your body looks to what your body can do, treating your body with respect, kindness understanding, and care, despite your insecurities. It believes it’s okay to accept your body now while still wanting to make changes.
I know that’s a lot of info, but I hope it makes sense and makes us all think before using the Body Positivity Hashtag. It’s not an umbrella term. It shouldn’t be used to promote weight loss or diets, it’s not for fitinspo, and it’s not for thin, socially acceptable bodies. .
Did you know there was a difference between all these terms?

{28-Day Workout Challenge}
If you want to move your body more, need some motivation to exercise, you want to get stronger, feel less tired or need a challenge? My 28-Day Challenge is starting on Monday May 3.
For only $1 a day, you’ll get a new workout video emailed to you every morning. The workouts range from only 12 minutes to 25 minutes so it can be done quickly!
There's a wide variety from dumbbell workouts, cardio & yoga stretching, to strength training, tabata and more, so you’ll never get bored!
There’s also a FB motivation & accountability group. All this is to set you up for success. I promise you’ll feel so good after completing the 28 days.
If you want more info or have questions, feel free to dm me or click on the link/image below.
I can't wait to workout with you.