Bahar Fitness

Hey guys,

Will be starting a mobility class on Tuesday 7:15pm

Working on range of motion, and basic mobility drill to get to target tightness and stability. All exercises are adaptable and suitable for all levels.

Female only class. Based at the women on wheel hub in Govenhill.

Any questions or want to book in, give me a shout.

WhatsApp or DM 😊

Bahar

Salam Everyone.
Ramadan Mubarak.

I’ve been looking for a challenge for myself and my fitness and have been looking at base camp treks! And I finally decided to go for it, I'm heading to K2 in August this year! And whilst I’m at it I thought wouldn’t it be great to fundraise for charity when I train myself up to go for the trek.

I am collecting 2k for # .
Charity is where they help get children mostly orphans off the street, and give them food, education and resources for a better future.

For the Muslims out there, this is *Zakat applicable too!*

I will be paying for the trip myself, and all the funds will all be given to charity.

Please donate to: https://giving.muslimcharity.org.uk/pf/baharun-nessa

I’ll be training up, with exercise and treks, if you’ll like to follow my journey, pass me your email or give me a follow stories.

My training plan will be endurance and strength. And most importantly getting out there and trekking. I have Been Nevis, Snowdonia, Scafell etc on my list.

Please donate generously to help me get to my target! Link on bio too!

*Please share with everyone!*

It's been a total pleasure to coach small group sessions! I've learnt loads, got experience working with postnatal, and thank you Lyndsey for the experience.

Loved teaching you all and seeing you grow, and hope to see you guys around in the gym!

It's time for me to step back and regroup. I have a few personal projects coming up and want to refocus on my business and growth. It's been a few rough year's.

Upwards and onwards!

How do I split my workout days?
That really depends on how many days you're training...

1 x week Full Body workout

2 x week Go for 2 x Full Body
Aiming to hit the full body twice and get the same muscle groups working twice a week.

3 x week
Choose from:
3 x Full Body or
Full Body, Full Body Push, Full Body Pull or
Upper, Lower, Full Body
or
Full Body, Full Body Posterior, Full Body Anterior
This is the ideal minimum amount of training days. This ensures you hit each muscle group 2 to 3 times a week.

4 x week
Choose from:
4 x Full Body or
Upper, Lower, Upper, Lower or
Upper, Lower, Full Push, Full Pull or
Upper, Lower, Full Body, Isolation (Full Body)
Ideally not 4x full body to allow the body to recover between sessions.

The aim is to get the full body working! A balanced body with each muscle working at least 2 to 3 times a week. Have a certain goal? You can always bias that muscle group for a few blocks of training but still get the full body working.

Fattoush Salah

One of my favourite salads of all time. This recipe is for the full bang and around 2-3 portions. If I’m trying to make a less rich salad, I would minimise the oil and bread and go with a massive protein source.

Dressing
20ml olive oil (164 kcal)
2/3 tablespoon lemon juice (26 kcal)
2 garlic cloves grated (10 kcal)
1 teaspoon sumac ( it's in the dried spice area of Arabic spices most Arabic shops have it) ( 8 kcal)
25 pomegranate molasses ( you can get that from Arabic shops) (73 kcal)
Half a teaspoon of dried mint or fresh mint
Sea Salt and black pepper to taste


Main ingredients
200g Romaine or Iceberg Lettuce (33 kcal)
300- 400g Cucumber (35 kcal)
2 Vine Tomatoes (52 kcal)
150g Red Peppers (50 kcal)
100g Radish (12 kcal)
3-4 Green onion (23 kcal)
A hand full of fresh parsley finely chopped

Can pretty much add most veggies but these are the traditional ones.

Topping (optional)
100g Lebanese flat bread cut into cubes ( Arabic shop or I even got it from Asda) (263 kcal)

Option 1: a few tablespoons of oil in a pan, fry (200 kcal)
Option 2: spray oil on bread and air-fry/ oven until crispy (60 kcal)

Garnishing ( Optional)
30g Pomegranate (23 kcal)

Method :
1. Mix all the dressing and set it aside.
2. Chop all the main ingredients into cubes and place in a bowl
3. Mix the dressing and vegetables together, taste for seasoning
4. Optional Just before serving add flatbread ( so it doesn't get too soggy) and top with some fresh Pomegranate

Calories (if the recipe full recipe was split into 2):
388 kcal
Protein 10g
Carbs 60g
Fats 12g

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One of the easy recipe that I like to keep going to l... Is pulled chicken! Easy and full of protein! Also so diverse... Can wrap it up... Eat it with rice... Or make a sandwich!

For the pulled chicken (2 serving)
400g Chicken Breast (440 kcal)
2 tsp Mexican spices ( paprika, cayenne, pepper and oregano) (25 kcal)
1 tsp of Tomato puree (27 kcal)
1 cube Chicken stock (30kca)
2 garlic (5 kcal)

1. Add the chicken breast and all the ingredients together minus chicken stock. And let it marinate for 10/15 min (optional)
2. Add chicken stock (cube plus 250ml water)
3. If you have an electric pressure cooker cook for 15 min with the seal closed. Or in a pan but mix in... Slowly cook it with the lid closed for around 30 mins (until chicken is cooked)
4. Remove the chicken from the pan (of quick release on pressure cooker) and shred the chicken.
5. Reduce the remaining stock for 5 min or until it's thickened.
6. Add back the chicken and mix
7. Enjoy!

Calories for shredded chicken:
Protein 48g
Carbs 5g
Fats 4.5g
265 kcal

The picture shows 1 serving... A brioche flatbread (122 kcal), 10g low-fat mature cheese, plus salad

Massive portion for:
Protein 57g
Carbs 35g
Fats 11g
490 kcal

Let me know if you try it!

Bahar x

Fat loss (yes we are looking for fat loss, not weight loss!) takes a lot longer than expected! And what's harder than losing weight... Yup maintaining it!

Most people are the red line! They decide that that's it... They need to do something about the extra fat... And want a linear loss! And I'm not saying that's not possible and fast weight loss can work for some... But when you go into that mindset especially when you have a lot to lose... Most likely you're looking for fast results... And ooo I'll work out how to maintain after the loss? Let's just get it off first? And the habit change never appear? And the frustration can kick in!

When a coach looks at a fat loss journey we are looking at a different story

✅ The loss will happen... Need to teach them habit change
✅Maintenance - when diet fatigue happen... To build up energy... And give a powerful blast on your workout
✅ Head back on a loss when ready mentally and physically
✅ Reverse up the calories when deeper into the deficit to boost up calories and energy
✅Loss and maintenance and be more careful the leaner a person gets

✔️✔️✔️Always work on new habits... the joy of food... Deficit food isn't for life!.. and build on the excitement of working out✔️✔️✔️

Remember guys enjoy the journey... Trust the process... And learn the life habits... Because living with the fear of food isn't helping anyone!

***Of course both the lines on the graph are showing ideal scenarios... Life happens and the graph does some funky stuff... And each person have their unique journey!****

Anyone heard the saying... Food is for fuel?

Yeh, who else think these people are mental?... Because food is a lot more than fuel... It's one of the blessings to have the taste buds to enjoy a variety of food... And also enjoy food as a social event (you know when covid goes to hell 😂 😂)...

So yeh guys... You don't need to demonise food... And yes you can still be fit healthy and kicking enjoying food.

Of course, that doesn't mean eating takeaways and fry ups all day and every day... Remember health comes first.

But you can be flexible with your approach to eating... Eat the 80% nutritional dense food... And the rest 20% got for the food you want...

Remember there isn't anything such as 'bad' or 'good' food... It is all about enjoying everything in moderation. The more labels you give... The more likely you'll feel the restrictions.

Enjoy food! Because food is awesome!

Bahar x

So everyone thinks getting nutritious dense food is hard to make or time-consuming! But it doesn't have to be! Here's a very simple recipe... I randomly made it up in the electric pressure cooker, you can probably just cook it on the stove too! And yup I love prawns and easy proteins for low calories!

This was 1 portion for me... But I like my prawns and love a big portion!

250g frozen King prawns (263kcal)
20g Lahori fish seasoning (national) (57 kcal)
200g courgette (32g)
110g Pepper (40 kcal)
45g onion (19 kcal)
150g cherry tomatoes (27 kcal)

1. Chop all the Veggy into small piece
2. Add frozen prawns, the chopped veggies and the spice into the pressure cooker bowl, add a little water
3. Seal and pressure cook for 7 mins
4. Quick release the pressure cooker
5. Take out the cooked prawns and veggies and let the soup cook down (if you like it a little thicker)
6. Add everything in a bowl and enjoy!

For the stove... Cook the prawns for a few minutes and remove them... Add veggies and spices with some water... Cook down... Add prawns and enjoy.

Done in less than 15 mins!

All that massive portion for:
440 kcal
Protein 58g
Carbs 36g
Fats 7g

Let me know if you try it! And share the picture! And tag me on it so I can see the creation!

Total Daily Energy Expenditure (TDEE):
Is the sum of the energy we use daily... But what is it made out of?

The largest portion 60-70% is something we can't control and that is:

Basal Metabolic Rate (BMR): this is the energy required to keep us alive at rest... This is the basic function of keeping us alive including breathing, circulation, cell production, nutrient processing.

Non-Exercise Activity Thermogenesis (NEAT): ~15% this is all the energy burnt during non-exercise activities, which can include walking, cleaning, stairs climbing etc (anything that isn't intended exercise).
NEAT can play a massive role in our daily energy balance

Thermal Effect of Food (TEF) ~10%: This is the energy required for digestion, absorption, and excretion of food we consume. Different food has different energy expenditure i.e. Protein requires more energy to digest than Fats.

Exercise Activity Thermogenesis (EAT) ~10%: This is the energy burnt whilst doing intended exercise.

Summary:

The highest % of daily energy burn is just from keeping us alive, and exercise is just a small percentage! So use exercise as a way to bring a strong body and mind! And nutrient for the rest of the physical changes!

So how are you guys balancing your body?

Exercise for the mind and body!

Bahar x

Things people should avoid doing when starting a fitness program ...

1. Making unrealistic goals... "I'm going to exercise everyday"

Having a goal is great, but make it something you can achieve... "I'm going to start exercising 2-3 times a week and build up exercise tolerance ". Remember the body needs to adapt to new movements.

2. Jumping to do all the cardio and gym classes.

Working on your cardio is great! Classes can be very high impact so start slow and add more slowly. Have a plan and work towards it. Remember lifting weights will give you that toned look you're looking for not just endless cardio

3. Jumping to heavy free weights without learning the skill! Or avoiding weights!

Using free weights, is a skill. Learn the movement patterns, don't be shy to use machines and build them up. Remember Rome wasn't built in a day!

4. Doing only what you enjoy or are comfortable with!

Remember we all have to do things we don't enjoy to get the results we went! Try something new and explore!

Mobility and learning body awareness is vital for any strength training foundation.

Can you get stronger without mobility work? Sure... But will it become a limitation... Yes for most people.

Can't to get a deeper squat? Work on range of motion and hip, ankles and knee mobility!

Mobility work and understanding how your moves is a skill to be learnt.

With the general lifestyle nowadays, where we are sitting watching screens all day... It's becoming increasingly important to get out and do some movement!

I'll be honest... I find mobility work pretty boring too... And didn't truly understand the importance.... Now that I'm getting older I see that I need it much more now.

So guys are you getting your mobility work in?

Bahar

'

A little late post (since I've been hiding from social media 😅) but I've moved back to an independent gym.

It was interesting to see the ins and outs of a commercial gym but I missed the atmosphere and privacy of an independent gym.

The lovely clients have already seen me around since the summer, when I came in for some experience and ended up staying😂

You can now find me
and I'm taking on new 1-to-1 clients too.

*Get more confidence in the gym
*Workout to feel better and reduce stress
*Take the stress out of working out
*Independent gym with privacy to get more comfortable in a gym environment
*No gym membership is required

Send me a message if you're interested in getting booked in.

Just had MyFitnessPal get in touch with me regarding my journey. If anyone fancies a story... and thanks to myfitnesspal for the write-up.

https://blog.myfitnesspal.com/how-bahar-lost-120-pounds-after-a-travel-disappointment/

Share, if you think it will inspire anyone :)

How Bahar Lost 120 Pounds After a Travel Disappointment | Inspiration | MyFitnessPal Bahar realized her weight was holding her back from the life she wanted, she made major changes.

Bahar Fitness updated their business hours.

Now available for all clients free,
Full of pilates, yoga and recovery moves,
Meditation and mindfulness.
To aid recovery and help with mental health.

Access on laptop, Andriod and Fire TV.

Just a little extra to help you along with your journey to fitness.

Bahar

Three-month progress for one of my 1 to 1 clients!

I've known Caesar for a few years now, and he had put on some weight in lockdown and wanted to get it off... So he started to ask me questions about calories etc... And wanted to try calorie counting, I began advising him. Thus, naturally, when I started taking 1 to 1 clients at the gym in November, I asked him to come and try me out.

He was reluctant at first... He wasn't sure he would have the time and didn't appreciate the importance of resistant training, and he is already starting to run and only wanted to get some stamina for his football. 'I just want to do cardio, don't want muscles...'... I remember him saying.

Afterwards, he decided he would try two sessions out per week and see how he does. And I have to say he's done amazingly well. And was one of the first clients to text me asking me what we would do when the lockdown hit again... I guess resistant training wasn't so bad after all 😉. The session was a combination.

The three months have had their ups and down... With lockdown and going to zoom and then him having to take a break because of his back issues. But the improvement in his form and exercise technique was amazing!

But of course, fat loss all comes down to calorie deficit! And he's been excellent at learning about tracking calories and listening to the advice I gave him, and asking loads of questions. We started with a higher deficit... Primary since I knew the inaccuracies in calorie counting when you first start. And we slowly increased the calories... Now we are in maintenance... Until the next stage.

He wanted to see progress slowly, and we only took measurement and scale weight once a month. He was consistent and learnt to adapt his food choices!




Caezar Al-ameri
Bahar

In the world of intermittent fasting and other 'dieting' hacks, maybe it's time to do the simple things and eat regular meals. Something we are born to want to do?

Yes, as an adult we are more in tune with our bodies and can keep ourself reminded from food. And sometimes, that's good for self-discipline. But mainly if you're using it to minimise calories or keep away from the treats, it can backfire.

Rather than adding restrictions, work with yourself. Only you will know what works and what's not.

Suppose you're finding that not having regular meals is negatively impacting you. It's time to make a change, and eating regular meals can help you!

➡Less thinking of food due to hunger levels
➡No angry outburst or losing your temper
➡Not getting so hungry that you're mindlessly eating
➡The body is hungry, so craving for fast energy increases - in comes the sweets and quick snacks
➡Lack of energy to work or daily activities
➡Not enough power for workouts and so training is sub-optimum
➡No routine and meal planning, so not eating a balanced diet
➡The body is feed, so more self-control on food and choices made!

Social media is full of many things and advice... Just because it works for someone else doesn't mean you need to force it upon yourself.

Sometimes just doing the simple things are the best of ideas

Work with yourself and be your best friend...

Not against it... Remember, willpower is nothing against your body's natural status to keep you alive!

So guys, do you eat regular meals?

Bahar

Before writing off cardiovascular training because you're too busy? Or think you don't need it? Or simply thinking of it as a calorie-burning exercise, understand the many benefits of cardiovascular training!

It's proved to help reduce many chronic diseases - including but ot exclusive to cancer, heart attack, diabetics, obesity etc...

Cardio training - trains the heart, keeping it active and able to strength! Like another muscle, the more you use it, the better it gets!

Lung capacity increase! Better at getting oxygen into the body, by around 5-15%!

It's proven to increase mental health and lower stress levels! Activity is good for us. Releases the happy hormones.

Improved memory and reduces stress!

It gives you confidence, be able to daily chores better and without getting breathless!

So many positives there!

So get your cardio in there...

And nope, it doesn't mean hours and hours in the cardio dive,

Bahar