Exercises That Women Should Do










when i first started going to the gym i was performing some really easy exercises that made me loose weight but i did not really see the “Toned”  body I’ve always wanted to have. After a couple of month and after i actually lost the weight i always wanted to loose, i had my new subscription to a totally new gym. The most important equipment that should be available in any gym is the squat smith machine and of course, weights, and barbells so you could lift weights and reach your “dream body”, since i’m sadly living in a small country, i wasn’t really able to find the Fully- organized gym that offers weights for women and this is because sometimes they have notion that women aren’t supposed to lift weights because of the bulkiness that will result. This “Concept” is actually wrong and the reason behind this is women have estrogen besides men they have testes tron and there is a big difference on how they get bigger, women will just have their toned body. Moreover, you will actually look in the mirror and notice the difference you’ve accomplished after a good period of time within taking care of your nutrition which the main part and the reason why your body will change.

In this post i would like to tell everyone the exercise and the program i was actually working on to find results even if they were not that huge at least you’re finding some results after the tremendous effort you actually put in everyday in the gym, so let’s get straight and describe them for you, most of you guys might probably know them but ASSURE you these are the kind of exercises you wake-up the day after, dying from the cramps and the pain you feel weather it was leg day or chest day, here are they!

  1. Dead lifts! 

Ladies, if you stick you you aerobics classes you might also wanna try this exercise which mainly focuses on your hamstrings. To do the exercise, stand with feet hip width apart in front of a bar loaded with quite a bit of weight. Trust me, you can probably lift more than you think. Grip the bar and stand up straight. Keep good form to avoid injury.

2. Barbell back- squat 

Squats are just the best when it comes to working your gluts and quads,  but kick it up a notch by adding a barbell on your back! Make the exercise safer by starting at a squat rack, then put your feet at just wider than shoulder width and come up under the bar and stand up. Step back and squat down until your thighs are parallel to the ground for a deep burn

3. Bicep curls 

Biceps curls can be done with kettlebells, dumbbells or even a weight bar. Whichever one you choose, keep your elbows close to your body to avoid injury and get the best workout. If using a bar, try changing your grip to work out your muscles in different ways.

4. Pull-ups

Let’s get things straight to be honest i’m still a beginner so i don’t have enough muscles to actually lift my body up, but trust me i’m working on it. Men with huge muscles often like to do pull ups to show off at the gym, but why should they have all the fun? This exercise that works out the lats and shoulders is pretty hard so you might not be able to just jump right into doing one right away. Try building up to one by first practicing the move on a weight machine that removes some of your weight or by using a chair to help until you can finally do one on your own.

5.Squat Jump onto Box

Have you ever seen men do squat jumps onto a box and marveled at their athleticism? Well, you can do them too, ladies! And they are great for your legs! Start low to get the hang of it, but don’t let it stop you from trying a taller box (or weight bench, step, etc). You can probably jump higher than you think!

6. Bench press

Bench press is really known for men in their chest day but they are not tough to perform them. I would suggest you finding a spotter  to stand beside you and show you the proper form without damaging your joints, especially if you’re going to load up with some heavy weights as it can be dangerous. Simply lift the bar up and lower it until it reaches 90 degrees or hits your chest. Then lift and repeat. 

7. Kettlebell Leg Raise

Kettlebell leg raises will work out your hip flexors, quads and shins better than any machine will. Simply hook your foot through a kettlebell of appropriate weight and slowly lift your leg in front of you and then to the side.

8.Running Stairs

When it comes to losing fat, it’s all about burning calories and building muscle and all of these exercises are great for both of those! Some of these workouts can even burn 1,000 calories an hour or more!

While using a stair machine is a pretty good exercise and can burn about 600 calories per hour for women, nothing even remotely compares to hauling your behind up the real thing! An average woman running up real stairs for an hour will burn about 1,050 calories and an average man will burn 1,225. And your toned butt will thank you for it, too!

9. Lunges 

Everyone knows lunges they are part of the leg day, i find them really effective. Lunges are performed with a bar or a barbell, you catch heavy dumbbells or any weight you’ll be able to walk with and start by Stepping forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.

10. cardio 

Cardio is really killing after you’re done with your exercise. i personally do cardio on the treadmill or the cycling machine for half an hour to forty-five minutes with a 7-8 incline. You burn calories and this something that really makes your workouts worth it after finishing. You can definitely search about the different types of cardio and perform  the most effective, un-boring one for every type of body and get the most out of it, i would love to suggest it early in the morning before breakfast or you could just have a protein shake. These are just some tips  to get your day fired up and ENJOY your day and love your body whatever the stage your currently in!



reasons to lift weights


Here are some of the reasons why women should include lifting weight in their daily routine workouts beside cardio! 🙂

  1. Fat loss 

It’s the weight loss world’s biggest dilemma, the answer lies in lifting which leads to a greater percentage of fat loss. 

2. Calorie burn 

Lifting increase the number of calories you burn, All that repairing of torn down muscle costs a lot of calories. And the effect can last for almost two days.

3.Eating urges

Willpower not doing it for you? Lifting weights has been shown to tweak your grey matter towards eating clean. In a study at the University of Pittsburgh, overweight adults who followed a three-hour-a-week training program stuck to their allocated calories (around 1,500 a day), while a group that didn’t lift blew their calorie budgets. Researchers put the nifty twist down to the reinforcement of health and weight loss goals provided by lifting.

4. Stress relief
Dumbbells are the new antidepressants, according to academics at the University of Sydney. Regularly lifting weights was shown to lift symptoms of major depression in 60 per cent of patients in a trial. That’s on par with success rates from pharmaceutical antidepressants.




Chicken Fingers With Honey Mustard


Tired of your boring normal Grilled chicken meal that you eat everyday with the bordem that is brought with it. I would love to tell you that I’ve personally tried this recipe and i totally loved it, juicy, crispy and tasty. I can guarantee you, You will always enjoy preparing it unable to wait to INDULGE! 


  • Four (4) boneless and skinless chicken breasts
  • two eggs (2)
  • 1/2 teaspoon of crushed garlic
  • 1 cup of grated Parmesan cheese 
  • 1 cup of Panko breadcrumbs 
  • 1 Teaspoon of Oregano 
  • 1/2 teaspoon of salt
  • pepper
  • 1/2 a teaspoon of paprika
  • 1/4 a cup of butter melted 

Honey Mustard sauce 

  • 1/3 cup of light mayonnaise
  • 2 tablespoons of mustard
  • 1 Tablespoon of Liquid honey


  1. In a small bowl, stir together mayonnaise, Djon and honey, Cover and Refrigerate up to 1 day!
  2. Between sheets of plastic, pound the chicken with flat side of meat pounder or with a rolling pin until 1/2 inch thick
  3. In a bowl whisk eggs and garlic
  4. In a shallow bowl combine cheese, breadcrumbs, oregano, salt, pepper and paprika 
  5. one at a time, dip chicken strips into the eggs, letting excess drip back into the bowl. Dredge in cheese mixture, coating generously and pressing to adhere   
  6. Arange them all in greased baking sheet, drizzled with butter
  7. Bake them in 425F oven until golden, crispy and no longer pink from inside for about 15 to 20 minutes. Serve with the prepared dipping sauce 

Raw Chocolate Smoothie

A great, tasty Raw chocolate smoothie in the morning 🙂




  • 1  Tablespoon of honey
  • 1 banana
  • 2 tablespoons of peanut-butter
  • Half a cup of milk or almond milk! 
  • 1 and half tablespoons of raw coco-powder 


All the ingredints are poured into the blender and that’s it, Gulp a healhy, Yummy smoothie in the morning!

My Source:  🙂

Quick Fitness Snack!



I have searched the internet and Found a quite amazing healthy snack that you can indulge before your workouts and get that energy you’ve always wanted, so here’s the recipe, really easy and it takes only 5 to 15 minutes of your time!


  • Frozen peeled bananas
  • Raw soaked almonds


  • In a food processor, blend your soaked almonds into a creamy smoothy texture
  • Then Add your Frozen Bananas and then blend
  • This basically it, but if you need to add some extra flavor, you can definitely Add some ( Strawberries, peanut butter, or Dark chocolates)


  • NBA:
  • It’s very important that your almonds must be soaked in water before for 2 hours to get this creamy results
  • and peeling your bananas is a must in order for them to get frozend!

and that’s it, Quick , easy and a MUST try Snack 🙂


Chest day (Part 2)


I have started sharing information about the chest day a couple of days ago, describing how to perform them and the different type of exercises done. so let’s complete them down below!

  1. Bench Press
    •  Lie on your back on a flat bench, keep your buttocks in contact with the bench and your feet flat on the floor
    • Take an overhand grip on the barbell with your hands more than shoulder width-apart 
    • inhale and slowly the barbell until it reaches your chest
    • press the weight back, exhaling as you complete the movement
    • This exercise focuses on pectoralis, and a secondary emphasis on the triceps, and the anterior deltoids 

    2. Dumbbell press

  •  Lie flat on the bench with your feet on the floor for stability, your arms extended and your hands facing in towards each other holding the dumbbells
  • inhale and lower the dumbbells to chest level, bending your elbows and rotating your forearms to bring your hands in pronation
  • Press the dumbbells back up, and do an isometric contraction to isolate the stress on the upper pectorals, exhale as you complete the movement
  • The triceps and the anterior deltoids are also involved

3. Push ups

  • lie prone with your arms straight, your palms flat on the floor and your hands shoulder-width apart or (wider). Hold your feet together or slightly spread
  • inhale and bend your elbows to bring your torso near the floor avoiding extreme hyper extension of your spine
  • push yourself back to an arms-extended position, exhaling as you complete the movement

These are the complete basis of the chest day and these exercises are very effective in reaching your goal and building a much healthier stronger body!


Healthy Salad Recpie (Skinny Taco Salad)


This a recipe of a healthy Salad that you can indulge without the fear of gaining unwanted weight.

1 head Romaine lettuce, washed and roughly chopped
1 avocado, peeled, pitted and diced
2 cups cherry or grape tomatoes, halved (if desired)
2 cups fresh cilantro leaves, loosely packed
1 cup shredded sharp cheddar cheese (I used the 2% lowfat cheese)
1 cup tortilla strips <– I use organic whole grain flax chips
1 can black beans, rinsed and drained <– no cans*
1 can whole kernel corn, drained <– no cans*
1 can black olives, drained <– no cans*
half of a small red onion, halved and thinly sliced

  • Skinny Cilantro Lime Dressing Ingredients:

1 cup fresh cilantro, loosely packed
1/4 cup orange juice
3 Tbsp. lime juice
1 Tbsp. honey (optional sweetener)
1/4 tsp. ground cumin
1/8 tsp. salt
1/8 tsp. freshly-ground black pepper
2 Tbsp. olive oil <– cold pressed, extra virgin 

*No cans because cans contain the endocrine disrupting chemical BPA 🙂

Try it and you’ll love it!





Chest Day (Part 1 )


After leg day, comes the Chest day which most men really find it mandatory in order to get the results they always dreamt about on their upper body, so here I’ll discuss the different training strategies and how to perform them

  1. Dumbbell pullovers
  • Lie on the bench with your feet on the floor hold a dumbbells with both of your hands, palms against underside of the of the upper set of plates, thumbs and forefingers encircling the handle
  • Inhale as you lower the weight behind your head, slightly bending your elbows
  • Return to the starting point exhaling

This exercise develops the entire pectoral muscle and works the triceps long head, teres major, lats, serratus anterior, and the rhomboids. you can do this movement to stretch your rib cages

2. Curls

  • sit on a bench holding a dumbbell in each hand with your palms facing inwards
  • inhale and rise one arm at a time turning the palm up
  • Raise your elbow to continue curling the dumbbell
  • This exercise involves the brachioradialis , biceps, anterior deltoids, and to a lesser extent and upper pectorals
  • NOTE:  Bio medically, This exercise is excellent for emphasizing the biceps in all it’s actions

3. Dumbbell Triceps extensions 

  • Lie on a flat bench holding a dumbbell in each hand with your arms extended straight up from your shoulders
  • Inhale and slowly bend your arms
  • Return to the staring position, exhaling as you complete the movement
  • This exercise equally works all three heads of the triceps (Medical head + Lateral head + long head) = Triceps Brachii

4. Incline Dumbbell press

  • lie on an incline bench, set an angle less than 60 degrees to avoid placing to much lobbying on the deltoids, with your elbows bent. Hold the Dumbbells with an overhand grip
  • inhale and extend your arms until the weights touch
  • Exhale as you complete the movement

Part 2 is to be competed soon to give you a full focus on the upper  effective body exercises.



Nutrition facts

One of the most necessity for being fit is taking a very good care of what you EAT. This part of fitness which is eating is extremely important, and this is because you won’t be able to find any results if your food is not really matching the workouts you perform everyday, so this discussion will focus mainly on the type of food you should eat and how does it affect you.

how and when you eat makes a huge difference, first of all don’t eat with your mouth full, if you already have food in your mouth, wait until you have properly chewed it and swallowed the previous bite, and try ti take zips of water in between the bites. This will allow some time to let your mouth absorb some nutrients in the food, rather than sending the food directly to the stomach It allows the food to be properly chewed and digested.

Most importantly it gives your body time to let your brain know when it;s full. It can take the digestive system 10-20 minutes to send the signals to your brain letting it know it’s full, so eating too quickly will easily lead to overeating and weight gain

Secondly, breakfast is one of the most important meals of the day, Eat a well balanced breakfast within 1 or 2 hours of waking up. Doing so, jumps your metabolism and helps provide energy for your morning, Don’t eat a large meal before 3 hours of bedtime, food is more likely to be digested when your standing up right, so lying down strains the digestive process, if you are more likely to eat at night, eat a light snack, such as , protein shake, cheese or some fat free yogurt!

Eat within 45 Minutes of finishing your workouts, at least eat a meal full in protein or drink a juice full of vitamins and minerals which is of course fat free as well, or a Granola bar! It’s very important to replenish your body storage of Fuel, not doing so will slow down fat loss and muscle gain!


CARBS– it’s important role in the nutrition functions of our body, when carbs are digested the body converts them into 1- Glucose 2- Glycogen and it is to be used immediate or stored energy, they fuel many body functions such as the brain, heart , muscles and nervous system

Carbs are generally broken into two categories 1- complex Carbs and 2- Simple Carbs. Complex carbs include whole grains,nuts, beans ,vegetables, fruits and beans. These promote good health by containing vitamins, minerals and fibers which necessary for a healthy digestive system and metabolism

Simple carbs include Whole bread, pastries, sodas and other highly processed and refined food. High intake of these products can contribute to weight gain, interfere with weight loss and even promote type 2 diabetes and heart diseases

Be conscious about the kind of carbs you intake to decrease your fats and help build a healthier body and decrease fat gain, some people insist to limit the carb intake for the purpose of fat loss, This can be effective since the body uses the carbs as a primary energy source, it is forced to convert it’s secondary energy source Fat into ENERGY. Low-carb diet can drain the body with a lot of water, which can have many negative side effects including headaches, muscle cramp , so drinking enough water throughout the diet, avoiding high sodium foods can prevent this.

While Low-carb diets can be effective for fat loss, they are not recommended to maintain for a long period of time. Diets that are high in protein and fat can be straining on the digestive system and heart and can lack many nutrients that are beneficial to the body. thoroughly research & plan any diet you try to ensure doing what is best for you and your health.


Fats– Believe it or not, fats is a nutrient! it’s crucial for normal body function and without we could not live.

  • Fat plays a vital role in insulating body organs, maintaining body temperature, promoting healthy cell functions and even preventing  diseases. One of the purposes of fat is as a source energy, the body can pull on its body fat and convert it into glucose. BUT too much fat can definitely be un-healthy Excess fat can negatively affect many of the body processes including digestion, respiration, circulation, and even brain function.
  • Large amount of excess fats can lead to many types of lifestyle disorders, including low energy, low self-esteem, joint muscles & nerves pain, asthma, diabetes, high cholesterol, and high blood pressure, heart attacks and even death
  • the human creates Body FAT from EXCESS CALORIES. Excess calories are calories that have been consumed and NOT burned through daily living and exercise. To BURN excess fats, you MUST BURN more calories than you CONSUME. The best way to do this is by following a low calorie nutritionally balances diet and exercise
  • Example:  1Ib= 3,500 calories. An average individual can healthily burn fat a minimum rate of 1-2Lbs/ week by creating a DEFECT in Daily calorie intake and burn. to burn 2lbs/ week (7000 cals). Create a 1,000 cal/day calorie deficit
  • There are many online and mobile apps that can help you track down your calories such as “My Fitness pal” to track fat and weight loss
  • Always remember that ABS are also build in the kitchen and Fed in the Gym, so if you want Abs start Applying those facts and  follow these rules to reach your goal!