R.Shaheen Health Coaching

When your life turns upside down...Do a HANDSTAND 👊🏻

Creamy Garlic Shrimps
Super Delicious..very easy to prepare
3 servings, 365 Kcal! 20 mins to prepare
*Ingredients
- 600g Medium Shrimps(cleaned)
-4 cloves garlic (minced)
- 2 Tbsp. butter
- 1 cup cooking cream
- 1 Tbsp. GF flour(any type)
- 1/2 tbsp. Lemon zest
- 1 Tbsp. Italian seasoning
- 1 tsp. Cayenne pepper
- 1/4 cup sun-dried tomatoes
- sea salt & pepper,chili flakes

*Method
1- Melt butter on high heat, add the garlic for 30 seconds
2- whisk flour with heavy cream then pour in the pan
3- Stir in lemon zest,Italian seasoning,chili flakes,cayenne powder and sun-dried tomatoes.
4- Lower the heat, let simmer for 3 minutes
5- Add the shrimps and cook for 5 minutes
6- Take of the heat, add salt and pepper to taste & Enjooy!
Note: serve with white rice on the side.

Can You Build muscles while losing fat??
Definitely it is more than possible, I experienced this myself two times, the first time I was on intermittent fasting for 2 months and the second time it was these two months.
I stopped training in March and returned back in 1st June, It took me two months of hard core training and a nutrient dense diet plan (3000Kcal/day)and I was able to reduce my fat percentage % from 10% to 7% and increase my muscle mass around 1.5 kg.
So glad to have achieved this, It is the maximum muscle mass I have ever reached and the lowest body fat% as well.
How was that possible?
1- Very high intensity weight training 4-5 days/week
2- Good amounts of high quality protein, Maintained 1.1g protein/lb of body weight
3- Zero processed and junk food
4-Gluten Free diet(No wheat=no bread)
5- Zero sugar except for 2 spoons maple syrup once a week on my pancakes
5- Supply of vitamins &Minerals: Vit.D, B complex, Zinc , Magnesium..etc.
6- 7-8 hours of sleep daily
7-Most important factor: Feeling joy, confident, and happy for what I do.

It take hard work to change, but in the end it’s worth it.

Join me for customized workout and diet plan that will work specifically for you and weekly calls for health coaching that will get you the results you always dreamed of.
“DM” for more info. @ Dubai, United Arab Emirates

The only game changer is YOU, it is all about keep beating the older version of yourself and getting up with a new upgraded more powerful version. You are not doing it for anybody else, it is only You Vs. You, look in the mirror and keep seeing the change day by day. It is about progress, not Perfection! Have a great weekend and keep following your dreams.

Being & eating healthy will never happen by chance, you have to be ready for it.
Focus on adding more healthy food into your diet rather than pushing yourself to stop eating unhealthy food, with time you will find that healthy food items you added are taking out the unhealthy food items.

Being ready means 👉🏻 next time when you are going for a grocery shopping, try to buy only one healthy item to add to your diet like Quinoa, nuts, vegetables, fruits..etc
Every week try adding one item only to your weekly meals, by time you will find yourself getting used to eat healthy food and without an extra effort from your side, they will take away the unhealthy food one by one.

Things you may add to your next grocery list:
👊🏻Raw unsalted nuts like Cashews,almonds and walnuts: perfect as a snack to avoid chips or other unhealthy options
👊🏻Dates : perfect when you have a sugar craving
👊🏻Ready chopped mixed lettuce: Easy to add to any of your meals on the side if you don’t have the items or time to make a proper salad.
👊🏻Rolled oats: Makes a perfect and quick breakfast
👊🏻Natural peanut butter: can be added to the oats, protein shakes & healthy pancakes.
👊🏻Ready Tuna: a quick meal, can be mixed with quinoa & some vegetables to make a tuna quinoa salad

There are tons of options, just take baby steps and add one every week and within few months you will see a Difference!

حابب تستهدف حرق الدهون بشكل أكبر؟ لما تكون عم تمشي عالتريد ميل أو حتى بأي مكان، اذا عم تعمل كارديو شو ما كان نوعه..في معادلة بسيطة بتخليك تستهدف حرق الدهون أكتر من استنفاذ مخازن الكلايكوجين و بالتالي تخسر عضلات و المعادلة إنك تحاول تخلي معدل نبضات القلب بالدقيقة ما بين ٦٠٪؜ - ٧٠٪؜ من الحد الأعلى لنبضات قلبك...عشان أسهلها:
٢٢٠ - عمرك = الحد الاعلى لنبضات قلبك
الحد الاعلى لنبضات قلبك * ٧٠ /١٠٠ = المنطقة لحرق الدهون
يعني ناخد مثال: انا عمري ٣٠
٢٢٠ - ٣٠ = ١٩٠ هو الحد الاقصى لعدد نبضات القلب بالدقيقة
١٨٠* ٦٠٪؜ = ١١٤ نبضة / دقيقة
١٨٠ * ٧٠٪؜ = ١٣٣ نبضة / دقيقة
رح احاول اخلي مستوى النبض بين هدول الرقمين.
من السهل هاي الايام تتابع نبضك عن طريق الساعات الذكية زي أبل و غيرها.

Would you like to target burning more fat? When you are doing cardio of any type, there is a simple equation will let you target burning fat instead of emptying glycogen stores that will let you lose muscles.
Try to keep your heart rate between 60% to 70% of your maximum heart rate, how to know your maximum heart rate
Max. Heart Rate = 210 - Age
For example, I am 30 years old
Max. Heart Rate = 220 - 30 = 190 bpm
190 * 60% = 114 Bpm
190* 70% = 133 Bpm
So I will try to keep my heart rate between 114 and 133 bpm when doing cardio
And It is easy nowadays to track heart rate using the smart watches

اذا لعبت أوزان و تمارين القوة جسمي رح يعضل؟ و يصير شكلي زي أبو الشباب؟

سؤال كتير بنسأل و هاد البوست خصصتو للموضوع.

على العكس تماما، لعب تمارين القوة للبنات من الصعب إنو يكونلك عضلات كبيرة أو حتى بشكل سريع..ليش؟
أحد الهرمونات المسؤولة عن تحفيز نمو أنسجة العضلات هو هرمون التستستيرون إو هرمون الرجولة الموجود عند الرجال بنسبة أكبر بكتير من النساء.بالإضافة لوجود هرمون الاستروجين اللي بيقلل فرصة العضلات لتكبر.

ليش لازم تبدأي تمارين القوة و شو فوائدها؟
* شد الجسم و الحصول على جسم متناغم منحوت بشكل جميل من غير زيادة بحجم و شكل العضلات
*زيادة القوة الجسدية و الحفاظ على الكتلة العضلية مع تقدم العمر
*تحسين اللياقة و زيادة مستويات الطاقة خلال اليوم
*الحفاظ على وزن مثالي
*تقليل فرص حدوث هشاشة العظام
*تقليل مستويات التوتر و الشعور بمزاج جيد

كيف تبدأي؟ و بشو تتمرني؟

١- أوزان حرة : دامبلز / بارات
٢- ماكينات : الموجودة بالجيم
٣- احبال المقاومة : resistance bands

ممكن تخصصي ٣٠ دقيقة كل يوم من مكانك بالبيت أو بالجيم اذا عندك اشتراك...دايما كل شي صعب بالبداية بس بعد فترة رح يصير اشي ما تقدري تستغني عنو.

First, it is the weekend..time to relax, enjoy and spend good quality times around the people we love and doing things that we value.

Second, I started a gluten free diet 3 days back and I will do this experience for continuous 3 weeks time. After that I am so excited to share with you how it feels, advantages - disadvantages and my whole thoughts about it.

So, what is Gluten?
Gluten is a type of protein found in few grains : Wheat / Barley & Rye, and it means Glue in latin, used to keep bread, pastas, cookies..etc from falling apart (works like a glue)

What is the problem with Gluten?
Many people may have gluten sensitivity without even knowing that they have it, more dangerous than that if you have a disease called Celiac disease and gluten is part of your diet, gluten may damage your intestinal lining and gluten start to pass through the lining to your blood stream, then the immune system start fighting this outsider body as it thinks it could harm the body.

What happens when your immune system fights gluten?
Inflammatory markers increase which can cause the development of many diseases like:
*Arthritis
*Eczema
*Anemia
*Malabsorption
*Anxiety/Depression/Mood disorders
*Fatigue & Brain fog

Where is Gluten Hidden?
Bread / Cakes / Pasta / cookies / Gum / Muffins / Cereals and so many.

How to protect yourself?
The number one rule, choose the unprocessed food , and go for food with gluten free (GF)labels.

I know it is not easy to take gluten out of your diet, bread is used widely in our diet, that is why I decided to try it myself first to know how it feel and how to alternate bread before recommending it to my clients.
Stay tuned in few weeks for the results of my experience!

“Superfood”
Some food is much more nutritious than other, and that’s the reason it’s called super food, small quantities with high nutrients amount.

Among these superfoods, Chlorella and Spirulina.
Both are types of fresh water Algae and are rich in:
1- Protein : complete protein which has the 9 amino acids needed.
2-Vitamins : All B vitamins
3- Minerals : Loaded with Iron, Zinc, Magnesium, Potassium & Calcium.
4- Antioxidants

Their benefits :
1- Take your daily shot of nutrients in one tea spoon
2-Boosts your Immunity
3-Regulates Blood sugar and decreases blood pressure.
4-Detoxify the body from heavy metals
5-Anti Inflammatory

I Enjoy adding one tea spoon (2 grams) of each one to my green smoothie.

You could easily order it online from any trusted health store or online herbs shop.

This Smoothie is super powerful, and an Immunity booster.

I enjoy having smoothies at the start of the day before my breakfast to kick off the day fresh and healthy.

Immunize Smoothie Ingredients:

200 ML cold water
juice of 1 large lemon
1 Handful of Rocca leaves or Spinach Leaves
1 Kiwi
1 cm fresh ginger root
1/2 cm Fresh Turmeric
1 Tsp Chlorella, 1 Tsp Spirulina ((I will make separate post about these gorgeous superfoods)

Mix them all in the blender and Enjoy!

You will have Your vitamin C and anti inflammatory compounds that keep you protected.

It is About making Progress, It is not about Perfection

We are all humans, we are created to live our life happily, share love and joy with our family, friends and the people we love.

Some moments need celebration, some times we have family gatherings, other times we are invited to some friends house and all of those moments will never be enjoyable with a kale and quinoa salad bowl.

Treat yourself with love and avoid feeling guilty if you eat something you love, and at the same time try to learn ways to make the healthy food tasty and delicious.

Again, the main road block to a healthy balanced life is the progress over perfection.

كيف تقسم وجباتك و شو لازم يكون فيها؟ أنا بحب الوجبة تكون متكاملة و متوازنة...الأشياء الأساسية بكل وجبة: ١- بروتين : أي نوع بروتين من لحمة/دجاج/سمك/بيض و ما بفضل يكون في نوعين بروتين بالوجبة الواحدة. البروتين فيو الأحماض الأمينية اللي بتبني و بتصلح خلايا العضلات ٢-كاربوهيدرات: خاصة بعد التمرين الكاربوهيدرات مهمة لتعويض النقص بمخازن الجلايكوجين في الجسم و امداد الجسم بالطاقة، بحب الكاربوهيدرات المعقدة اللي بتاخد وقت لتنهضم و ما بترفع مستويات الأنسولين زي الكينوا و الشوفان و بعض الأحيان الرز الأبيض المسلوق بس كل اشي الو توقيت خاص ٣- حصة من الخضار: يعني صحن سلطة أو خضار مقطعة اللي فيها نسبة ممتازة من الألياف اللي بتساعد على الهضم و بتقلل من أثر الكاربوهيدرات برفع مستويات الانسولين و السكر بالدم. ٤- دهون صحية : الدهون مهمة جدا بتكوينات الهرمونات بالجسم و وظائف الدماغ و امتصاص الفيتامينات، الدهون طبعا انواع و انا بحب اشياء مثل زيت الزيتون، الافوكادو، المكسرات. أهم إشي انو نحافظ على التوازن و نهتم بنوعية الأكل اللي داخل على جسمنا.