Noha Fitness

I wish I could tell that girl on the left that food is not the enemy.

That girl was afraid to eat. She thought having both plain oats and an egg breakfast was too much, fruit had too much sugar, she could only have protein (which was 2 eggs) on a day when she did body pump.

She was at the gym 6-7 days, doing body pump, Pilates, yoga and Zumba.

Nothing was working even though she though she was doing the right things - eating as little as possible and going to classes consistently.

Months went by, I was hungry in the day, binging at night.

I decided it was time to try it a different way. I started lifting weights, followed a program, started tracking my macros which taught me how I should eat and that I needed to eat more protein and that carbs weren’t the enemy (who would’ve thought?).

I was consistent.

I fell in love with training in this way.

Years later I’m the strongest I’ve ever been. No I’m not the leanest I’ve been in this left photo but I am the strongest, I have the most muscle mass, and I actually treat my body with the respect it deserves. I don’t see food as the enemy anymore. Training isn’t something that is overwhelming but something I look forward to so much.

The biggest transformation is that I can now appreciate that food isn’t the enemy. I move my body because I love being strong not because I want to burn calories. As cringy as it sounds I genuine love myself and appreciate my body for all that it does, which is something that girl on the left never did.

I know this transformation isn’t extreme like ones you find online but I hope you can appreciate that the emotional and mental growth is just as important 🤍

Do your goals seem just as far away now as they did when you first started?

You’re showing up, you’re spending time at the gym in the weights area but nothing has really changed.

This is often why most people will just throw in the towel.

Swipe through to find the main reasons why this may be happening to you…

Because you deserve to achieve your goals and feel empowered in your training!

Let me know if any of these resonated with you or shoot me a dm so we can overcome this and get you seeing progress 🫶🏽🚀

Your glutes aren’t growing because you’re not actually training them probably…

Stair master, 100 reps of banded exercises and Pilates classes don’t build the glutes you want, lifting heavy weights at the gym does.

Heavy is relative to each individual, but you must be pushing yourself and not using a weight that you can do endless repetitions with, 8-12 is a great range to begin with. Movements like hip thrusts, deadlift variations, squats and split squats will get you much further than doing 3 minutes of pulses at Pilates. Because feeling the burn doesn’t correlate to building muscle.

On the left in 2019 I was 1 year into doing Pilates, body pump (high reps, low weight) and slaving away at the stair master. Then everything changed when I started lifting… I saw changes that I had never seen. And 3 years later that’s me on the right (end of 2022).

And you may be thinking “I don’t want to build muscle, I just want to tone up”. This is exactly what toning up is, building muscle and uncovering that definition by shedding some fat. If you want to gain more shape to your glutes but not necessarily increase the size too much, you still need to lift weights, this will create that shape you want.

So this is your sign to go lift heavy weights whether your goal is to “tone up” or build your strongest glutes.

If you’re ready to finally start seeing the results you desire, check out my pinned post on how to start training AND dm me for my FREE beginner’s guide to glute growth (includes a cheeky workout) 🍑

Are you sick of not achieving your fitness goals? Not knowing what to do in the gym but wanting to start?

Are you looking for someone who genuinely cares about you, your goals and your “why”?

If you want to:
• actually see progress this year
• enjoy your training
• gain confidence inside and out of the gym
• be your strongest self
• learn how to do all of this while eating the foods you love

If you related to wanting any of the above, shoot me a dm to see how we can get you achieving your goals 🚀🦋

It took me 21 years to work up the courage to wear a bikini to the beach, and I grew up going every day 🥲

Last summer was the first time I wore a bikini to the beach and gaining the confidence to do so had nothing to do with any physique changes that I’ve had, but the ability to appreciate and love my body for what it is and what it does for me. I know that sounds clique but truly, if you don’t start loving yourself how you are now, no transformation will make you love yourself 🫶🏽🫶🏽

Why you’re not feeling your glutes during hip thrusts ⬇️

Feet positioning and therefore the angle of your legs!

The main reason why your feeling it in your hamstrings (photo 1 right side) is due to legs being too far out.

If you’re feeling it in your quads, this is due to your legs being too close (2nd photo, right side).

Legs forming a 90 degree angle is where you’ll engage your glutes the most!

To avoid feeling lower back - make sure your ribs are down through looking forward and having your chin tucked.

Which one does your hip thrust usually look like?

5 REASONS WHY YOUR GLUTES AREN'T GROWING 🍑 ⬇️

1️⃣ You’re not training them enough

You should be training them at least twice/week (so if you’re following a full body split, ensure you’re hitting glutes throughout those sessions).

2️⃣ Exercise selection and variation

Yes kickbacks are great and I love the abductor machine but if you genuinely want muscle growth, not just a pump, prioritise hip thrusts, Romanian deadlifts, squats, split squats, step ups, and then go into your abduction and kickbacks.

3️⃣ You’re not training with enough intensity!

You want the last few reps to actually feel hard - a good rule of thumb would be ending your set 1-3 reps from failure (meaning you can’t do anymore).

4️⃣ Poor recovery

Your glutes, like any muscle, need time to repair after the damage caused from training! Prioritise sleeping at least 7 hours and look at strategies to reduce stress.

5️⃣ Not enough protein or food in general

If you’re constantly under eating and not eating enough protein, your glutes won’t grow as much as they could

Hope this helps you on your way to building your 🍑😅