So you're doing so well with your fat loss journey, you've lost 5kgs so far and your weight hasn't budged for the last 4-6 weeks and you're starting to lose hope, wondering what exactly you're doing wrong with your approach, especially since it was working before...

You're plateaued - and in this week's episode, I will break down why you're plateauing and how to break out of that plateau to continue seeing fat loss progress in pursuit of your dream lean physique.

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"I'm trying to stop snacking to lose fat" - Such a common thing I hear from Muslim women pursuing strength & physique goals and wanting to maintain a leaner physique, but end up chronically dieting or can't remember the last time they ate at maintenance for an extended period of time intentionally.

So you feel like the victim and the culprit at the same time and you have no idea how to stop what seems like an unstoppable force of snacking behaviours.

As someone who has snacking tendencies myself, I can tell you stopping snacking is easier said than done so this week, I share with you the 10 things that you can work on from today to break out of your fat loss rut.

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

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Often during life changes, whether it be marriage, a new job, a big work project, or starting uni again, Muslim women find themselves in a situation where they have to make sacrifices rather than accommodate both the change and their strength and physique goals.

The issue is that the muslim women I speak to think that accommodating both means being perfect/the ideal in both because of their 'all-or-nothing' mindset.

In this week's episode, I talk you through how I navigated my first-ever deficit whilst married, the specific sticking points I faced and how I overcame them!

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

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

The understanding of the phrase "eat less, move more" is often misconstrued and mistaken for eating the least and moving the most, which ends up leaving you feeling dreadful, wanting to enjoy the foods you love, but you don't know how to because of your "all-or-nothing" mindset.

In today's episode, I take you through 4 things you can implement from today to get the best of both worlds and make your deficit exciting and fun - enjoying company, social events and cultural foods while also honouring your goals.

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

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

With a lot of conversations recently surrounding pilates and lifting weights, there seems to be this idea that pilates is a fit substitute for lifting weights.

In today's episode, I take you through the possibilities of lifting with injuries (through my personal experience and coaching my clients through this, too) and the results of substituting pilates.

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

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

Everyone lives such dynamic lives, and with wanting to align with friends but also pursue the best version of yourself - in today's episode, I speak about my experience on navigating friends, fitness and pursuing my best version of myself.

If you struggled with managing your fitness, living a life in alignment with the best version of yourself and also enjoying your friends' company and want to know more about how you can navigate these situations, this episode has your name written all over it.

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

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

From my personal experience and the women I speak to daily, there's a belief that joining the gym is the go-to solution to lose fat. Often resulting in disappointment for lack of progress with fat loss, even though you're getting stronger, leading you to question your process, want to self-sabotage or binge or even get into guilt & extreme behaviours for a simple result.

In today's episode, I share with you why only joining the gym isn't enough and what you can do (without adding much extra time or effort) to achieve fat loss in a non-extreme or on-and-off means - and if you're in that cycle, how to break it to finally see the results without the grief it's costing you!

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

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

Fearing the number on the scale after a fun night out is way too common an experience for us women in a deficit, often leading us to feel like we have to choose between fun and having a leaner physique.

If the number on the scale dictates how you feel and whether you show up the next day or not, this episode is for you, where I share how I navigate emotional reactions to gaining a few kgs overnight and how to show up the next day to ensure I'm on track to becoming the best version of myself!