The mental load of deciding what to eat 3 times a day but also making it taste good and fit your macros in a timely fashion can be overwhelming and make a deficit harder than it needs to be - trust me, I've lived that!

In this episode, I take you through the behind the scenes of my deficit, what I do to make my nutrition so easy that I don't ever think of going off plan when it comes to my deficit.

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

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We're told that fat loss is about eating less and moving more and whilst that is true, that isn't all you need for a successful fat loss journey!

I've coached women who felt the need to exercise several times a day and eat extremely low calories in hopes to achieve a physique they love - to now the same women maintaining a body they love with more food flexibility than they ever had.

In today's episode, I discuss the core requirements that no one really talks about when it comes to achieving and maintaining a leaner physique and what I wish I knew years ago when I first tried to lose the weight (and failed so many times before I learnt the hard way).

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

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When you're struggling with your fat loss journey and a new "magic" pill comes out and you're questioning if it's worth all this struggle when it could be "so much easier" that you get caught up in how easy it can become rather than focusing on the journey itself or the potential long term risks it may have on not just your progress but your body.

In today's episode, I walk you through my thought process on GLP-1s as a coach who works with muslim women to achieve strength & physique goals.

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🎁 🥳 🎉 ENTER A DRAW TO WIN A $25 GYMSHARK GIFT CARD 🔥 👸🏻 ⚡️

• Subscribe to The Muslimah Physique Podcast
• Share you listening to this podcast on your instagram story and tag me (@sehacoaching)

WINNER ANNOUNCED ON WEDNESDAY 1st April 👸🏻 🎁 🥳 🎉

I am way too familiar with the feeling of wanting to make progress with your strength & physique and going well but then being invited out and being sick of having to throw in the towel every time. You think you either have to give up your social life, fun and cultural foods or give in to never getting your dream physique and be the fit girlie you've always wanted to be - the reality is - you can have both IF you have the right plan.

In this episode, I show you exactly how I coach my clients (and myself) when it comes to eating out, enjoying time out with friends & family and my mindset when it comes to take out to allow you to have true food and physique freedom and never have to deal with 24/7 dialogue in your head when you could be enjoying your company!

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

🎁 🥳 🎉 ENTER A DRAW TO WIN A $20 GYMSHARK GIFT CARD 🔥 👸🏻 ⚡️

• Subscribe to The Muslimah Physique Podcast
• Share you listening to this podcast on your instagram story and tag me (@sehacoaching)

WINNER ANNOUNCED ON WEDNESDAY 25th March 👸🏻 🎁 🥳 🎉

It can feel confusing giving your all to your fitness journey only to come out confused as to why you're not making the progress you feel you should've gotten. Then opting for more research to troubleshoot that and only feeling more confused than you were before and feeling like your motivation to commit to the journey has worn out.

In this episode I cover why information is conflicting & confusing and how you can avoid all the confusion by all the information out there. I also talk you though how to ake progress with what you already know.

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

Sometimes we can get caught up in feelings of hopelessness & helplessness when we struggle with our strength and fat loss goals and protocols. Especially when it causing us to throw in the towel and give up on our journey for a "breather" from the self expectation to be perfect & for the journey to be as easy as it seems for others.

In this episode, I share what I've been struggling with lately and my strategies to tackling these obstacles and my raw thoughts and feelings when it comes to these struggles even after having almost a decade experience in the gym.

🌙 Join my Private Ramadan Broadcast Channel: https://www.instagram.com/channel/AbYNdC5LTWXWzm9B/?igsh=MWV1bGw1Y2c4eHQzOA==

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

🌙 Join my Private Ramadan Broadcast Channel: https://www.instagram.com/channel/AbYNdC5LTWXWzm9B/?igsh=MWV1bGw1Y2c4eHQzOA==

You decide you want to lose weight and take your health & fitness seriously, so you decide to intuitively eat because tracking calories feels too much. Before you know it, you haven't made the progress you wanted (maybe you've gained a few kgs) and that leaves you feeling helpless, frustrated and doomed for life in a physique you're not happy with.

In this episode, I discuss what the issue is with intuitive eating and how you can make it work for you to lose fat and build a physique you look and feel confident in.

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching

🌙 Join my Private Ramadan Broadcast Channel: https://www.instagram.com/channel/AbYNdC5LTWXWzm9B/?igsh=MWV1bGw1Y2c4eHQzOA==

If you keep trying to lift heavier and the weight isn't moving not matter how hard you try or you try to lose the 5-10kg and your weight just stays the same no matter how little you eat or how much you exercise then this episode is your sign to hop into a structured maintenance phase.

I know a maintenance phase can sound unattractive or even scary, maybe the idea of eating 2000 cals sounds anxiety inducing so in this episode I talk about the aspects of a maintenance phase that not many women get to experience because they let the fears of maintenance hold them back form reaping the benefits!

👸🏻 Online coaching with Rona: https://forms.gle/ayEzcKmqoo5RwYJT6

⚡ DM Rona on Instagram: https://www.instagram.com/sehacoaching