FOOD TALK : 1 ingredient Ice Cream

FOOD TALK WITH Farah Nadhirah
[1 ingredient Ice cream: Banana]

Hey everyone,

So this morning i was craving for an Ice cream, lately the weather is a bit hot that makes me want to eat some cold,creamy and delicious ice cream.

But, i'm currently on my diet :0 how? Make your own ice cream!

Not only its FREE FROM ADDITIVES, it's also LOW in CALORIES ,& LOW in SUGAR & suitable for those who have lactose intolerant and Vegan.

etc: Ice Cream 100 gm = 126 calories
Banana 100 gm = 89 calories

INGREDIENTS:
1. BANANA - (1 whole banana is enough for 1 person)
2. any other fruits or chocolate you like to add.

here's 5 simple steps for making your own ice cream :

1. GO BANANAS! - Go to the nearest supermarket and get your own banana

2. SLICES IT UP REAL NICE ! - Peel it and cut it and make sure cut it in uniformed size

3. FREEZE! U'RE UNDER ARREST! - After done cutting it, freeze it in the freezer at least 2 hours, but better do it overnight, I will store it in air-tight container.

4. MIX IT UP REAL GOOD! - Now, the process begins, after freezing the whole night or 2 hours, bring it out, put in your blender, and blend it until it reaches the consistency of an ice cream.

5. A LIL SOMETHING ON THE SIDE - If you like, you can add chocolate chips, cut up strawberries or blueberries, or chocolate syrup or anything u want! and blend it a bit with the ready ice cream.

6. IN MA BELLY~ - Now, your ice cream is ready to eat. the whole process takes about 10 minutes or less. depend on how good your food processor or blender

For more Healthy food recipes, LIKE my page or if have any request, feel free to PM me

XoXo

Farah Nadhirah
Expert in Female Body Transformation & Nutritionist

#fitmalaysia #healthydiet #xclusivefitnesz #farahxf #farahnadhirah

FOLLOW MY FACEBOOK PAGE : FARAH NADHIRAH

Hey everyone,

I got my own page now! Hooray!

click LIKE for more up-to-date info on FOOD TALK and PERSONAL TRAINING for LADIES

XOXO

Farah Nadhirah (a.k.a Farah XF)

DIET TIPS OF THE DAY: JANGAN MAKAN SEBELUM TIDUR

[DIET TIPS OF THE DAY: JANGAN MAKAN SEBELUM TIDUR]

Good Morning semua!

Okay, yang ni mmg byk contribute kepada kegemukkan yang pernah saya alami dulu. Masa muda-muda dulu (cewah~ muda la sgt..) time college, ada la satu phase tu.. saya berubah dari saiz XS pergi saiz M. dalam tempoh 3 bulan. Sebab lepas kelas, makan terus tido. makan terus tido.

Tak sedar pun naik badan sampailah ada suara-suara sumbang yang tak reti tengok cermin kata " wei~~ asal kaw da gemuk da farah wei~~ gemuk sgt la kaw farah ~ Weiii" setiap kali jumpa siap cucuk-cucuk perut beta. Siap ngaku dia lagi kurus ni! (walhal tidak..) pergh..ayat dendam sgt~ pula. Kalau ikut hati mmg nak saja bagi penampar, tapi tak sampai hati pula kan. Pendek cerita , saya turun balik ke saiz XS lepas 3 bulan kemudian huha!

Paling cepat nampak kalau makan lewat malam atau before tido, akan naik kat pipi korang dulu. Masa tido.. Metabolism akan slow down sebab badan berubah daripada Fat burning phase pergi ke Fat Storage phase.

KESAN-KESAN BURUK MAKAN SEBELUM TIDUR:

1. HEARTBURN - oh yang ni memang tak best, sakit bila tengah-tengah tido terasa.

2. NAIK BERAT BADAN - da kata da tadi, berat badan akan naik

3. INSOMNIA - Kesukaran untuk tidur sebab perut rasa senak, ataupun da terlalu biasa makan sebelum tidur so tak sah kalau tak makan before tidur. Katanya susah nak tidur kalau tak makan.

Lepas ni, sibuk macamana pun kena tunggu sekurang-kurangnya 1 jam 30 minit selepas makan untuk tidur.

Untuk mendapatkan custom diet program - PM saya

XOXO

Farah XF
Expert in Female Body Transformation and Nutritionist

http://farahxclusivefitnesz.blogspot.com/
IG: farahxfnadhirah

#FitMalaysia #Xclusivefitnesz #farahx

DIET TIPS OF THE DAY: NAK MAKAN APA SELEPAS BERSENAM?

[DIET TIPS OF THE DAY: NAK MAKAN APA SELEPAS BERSENAM?]

Good Morning semua!
Okay, yang ni memang ramai selalu tanya, nak makan apa lepas workout?

So hari ni saya akan bagi 3 cadangan makanan!

1. AYAM
- Lagi bagus kalau dada ayam untuk dapatkan sumber protein yang lebih sihat kerana kurang lemak tapi penuh dengan nutrisi yang badan anda perlu untuk membaiki otot. cuba masak grilled ke, atau pun makan dgn roti kalau tak nak makan dengan nasi.

2. OATS
- Oats bukan maksud saya oats yang banyak sangat orang beli baru-baru ni yang pek kecil2 tu. sebab yang tu tinggi sangat kandungan gula. tapi oats yang buat sendiri, Rolled oats atau pun instant oats. Oats ringgi dengan karbohidrat, fiber dan protein. Oats tidak menganggu kadar gula dalam badan berbanding makanan berkarbohidrat yang lain seperti nasi atau pun roti. Senang ja, bancuh dengan susu, letak buah-buahan dan makan! ni kalau malas nak masak.

3. BUAH BUAHAN
- Buah-buahan juga merupakan pilihan baik sebab mempunyai kandungan gula natural yang tidak terlalu tinggi (melainkan anda makan dalam kandungan yang banyak). ianya dapat membantu meningkatkan balik tenaga anda. contoh buah-buahan , pisang, apple ataupun orange.
okay, now selamat mencuba.
Untuk mendapatkan custom diet program - PM saya


XOXO
Farah XF
Expert in Female Body Transformation and Nutritionist
http://farahxclusivefitnesz.blogspot.com/
IG: farahxfnadhirah
‪#‎FitMalaysia‬ ‪#‎Xclusivefitnesz‬ ‪#‎farahx‬

[Diet Tips of the day: Timun]

Good Morning semua!

Lama dah tak update Diet tips! So nak rajinkan balik.

okay! hari ini jom cerita sedikit tentang kebaikan timun! I sebenarnya tak berapa berkenan dengan timun kecuali kalau makan dgn ayam roasted, atau pun masuk dalam air jadi water infused drink, atau cicah dengan sambal belacan. Paling tak pun letak kat mata bila tidoq! okay chop! Aku berkenan pula dengan timun! Kalau x berkenan mesti tak makan langsung kan ? ceh~

Dah lari topik pula.

Ada beberapa kebaikan timun !

1. Perasan tak selalu orang hidang timun dgn ayam bakar, atau pun sate camtu! Sebab timun mempunyai Cucurbitacins yang dapat membantu mengelakkan cancer! Tahu kan kalau apa-apa makanan yang dibakar, yang kaler2 hitam yang sedap tp kalau byk sgt pahit (ala~ yang hangus tu!) yang tu adalah carcinogenic! ia menyebabkan cancer!

2. Timun juga membantu mengurangkan masalah jantung, dan untuk wanita, mengelakkan breast cancer, uterus dan ovary!

3. Timun mengandungi Vit B5, K & C, yang dapat membantu memberi tenaga yang lebih,menyihatkan tulang dan Detoxifikasi badan!

so amalkan timun dalam diet seharian!

XOXO

Farah XF
Expert in Female Body Transformation and Nutritionist

http://farahxclusivefitnesz.blogspot.com/
IG: farahxfnadhirah

#FitMalaysia #Xclusivefitnesz #farahx

HANYA MEMERLUKAN 6 JAM UNTUK KEMBALI MUDA?

Ingat lagi tak Kak Hailen yang berumur 51 tahun, yang telah berjaya menurunkan berat badan sebanyak 5 kg? Ini adalah gambar yang di ambil dari sesi ke-7 sehingga tamat sesi ke-12.

6 JAM SAHAJA!

JANGAN BIARKAN UMUR MENJADI PENGHALANG UNTUK MENDAPATKAN TAMPIL LEBIH SIHAT DAN FIT!

Kepada mereka yang ingin menjadi seperti beliau, Hubungi saya di 0132547295 atau PM saya

HARAP MAAF! SAYA HANYA MENGAMBIL CLIENT PEREMPUAN SAHAJA.

XOXO

Farah XF
Expert in Female Body Transformation and Nutritionist

#FitMalaysia #xclusivefitnesz

PERSONAL TRAINING WITH FARAH XF TESTIMONIAL

[PERSONAL TRAINING WITH FARAH XF]

Remember Zalelawati?

Now this is the latest update after finished 12 session (12 hours) Training with me. You can be like her too!

She managed to lose from XL to M in size!

For more info on PERSONAL TRAINING with ME,
PM me or TEXT me at 0132547295

Murad Zaidi Melvinder Kaur Dhaliwal Akmal KZ El Fattah Ben Trainer Khairul Brava

#FitMalaysia #Xclusivefitnesz

Farah Nadhirah
XF Female Personal Trainer & Nutritionist
Tel No: 0132547295

I ollz da ada IG da~~

XOXO

Farah XF

#Fitmalaysia #xclusivefitnesz

LAPAR BUKAN SESUATU JENAYAH

Berasa lapar atau cuba menghilangkan rasa lapar adalah bukan sesuatu yang salah. Ada dikalangan kita yang boleh ja tak makan sehari, tapi ada juga mereka yang bergantung dengan makan sekerap mungkin untuk HIDUP!

Mungkin anda tidak tahu tapi mereka yang HYPOGLYCEMIA (tekanan gula rendah dalam darah) lebih cenderung berasa lapar, dan mudah lemah jika tidak menjaga masa untuk makan. Dimana tekanan gula rendah daripada 70 mg/dl.

Bagaimana saya tahu? Sebab saya merupakan salah seorang yang diagnosiskan Hypoglycemic. :) Sedar mahupun tidak, anda mudah menganggap rasa lapar, pening, atau pun mengigil kalau lambat makan tu sebagai sesuatu yang remeh. Hypoglycemia lebih dikenali dikalangan mereka yang menghidapi Diabetes Type 1 atau Type 2. Tapi juga sebahagian cases seperti saya yang mengalami Hypo walaupun tidak menghidapi Diabetes.(Sebab tulah dalam beg saya selalu ada gula atau makanan)

SIMPTOM TEKANAN GULA DALAM DARAH RENDAH ADALAH SEPERTI BERIKUT: (akan berlaku secara tiba-tiba, tapi kalau da biasa, boleh agak da timing)

1. Penglihatan kabur
2. Degupan jantung yang cepat
3. Perubahan mood secara tiba-tiba
4. Gemuruh tiba-tiba
5. Keletihan yang tidak dapat dijelaskan
6. Pucat
7. Sakit kepala
8. Kelaparan
9. Mengigil
10. Berpeluh sejuk
11. Kesukaran tidur
12. Kehilangan daya fokus dan memberi kesukaran dalam melakukan kerja harian
13. Pengsan ataupun coma
14. kehilangan berat badan yang cepat

Bila saja simptom-simptom ni muncul mmg sakit dan tidak selesa. Kadang-kadang boleh tahan frust juga sbb bila saya kata " I kena makan sekarang" orang lain sedap mulut kata " Dah lapar sgt ke x boleh sabar?" Bukan sebab x boleh sabar, sebab sakit la pandai!

Tak semua faham,tak semua laluinya.

Sebab tu saya, mementingkan masa untuk makan, begitu pantang sekali bila ada orang kata SAYA NAK DIET SO SAYA MAKAN SATU HARI SEHARI JA. Ni golongan yang tak sedar,dan  tak tahu sakit mereka yang bergantung sgt dgn makanan untuk hidup.

Ini adalah salah satu sebab saya berada dalam dunia Fitness dan kenapa saya mempunyai SEMANGAT & MINAT yang sangat mendalam untuk Nutrition. Sebab saya, INGIN MEMBANTU MEREKA yang berada ditempat sama dengan saya.

Jika anda mempunyai masalah yang sama ataupun lain tetapi ingin hidup sihat dan normal seperti yang lain tapi tidak tahu bagaimana caranya, saya dengan rendah hati ingin membantu anda.


XOXO

Farah XF
Expert in Female Body Transformation and Nutritionist

#FitMalaysia #Xclusivefitnesz #farahxf

I refuse to drink water eventhough I'm working out because I feel bloated

Being in fitness industry for almost 4 years, one of the many little fear of those who working out especially from the ladies is DRINKING MORE WATER. All for the same reason, concern of feeling bloated, worried they might gain weight from drinking water. *facepalm*

First of all, what we need to understand is the importance of WATER to our body system. All of our body functions are depending on water. Human can live longer without food compared to without water.

However, some of us concerned over bloated and water retention as a result, they drink less.... water.
But the MAIN CULPRIT for bloated and water retention is Drinking LESS WATER :D

Lack of water affects your kidney and  liver. Which basically it has to stop doing it job of burning fat. Not only that, your body doesn't have the fluid it needs to flush out waste, so it holds on to what water it has, causing you to feel fat and bloated. 

The best way to take water is to drink small amounts continuously throughout the day. If u drink way too much water in one time, most of it will go out as urine and only little amount will be absorb by the body.

So ladies,
Don't be afraid of the water. Drink a lot and be creative with it too!

XoXo

Farah XF
Expert in Female body transformation & Nutritionist.

XF Personal Training with Farah XF : Hailen

[ XF Personal Training with Farah XF : Hailen]

Say hello to Kak Hailen! She is 51 years old. Start training with me for 12 session.

Initial Weight was: 75.1 KG
After 10 sessions: 70.1 kg

Due to her age and she also having a knee injuries of both ACL & Meniscus, It's a challenge for her to workout however, she's now more stronger then the first time she starts with me! Am proud of her, Gonna make her more hotter than now!

Dear ladies, Health is beautiful, strength is beautiful. Starvation is not. Work with your body, don't war with it. Love your body

XoXo
Farah XF
Expert in Female body transformation & Nutritionist.

#personaltrainerperempuan #personaltraining #femalepersonaltrainer

Just another day and a client feedback that made my day :)

Someone so happy with her training with me today! Sharifah Azurina

 

XoXo
Farah XF
Expert in Female body transformation & Nutritionist

FARAH XF PERSONAL TRAINING TESTIMONIAL: ZALELA

One of the great feedback from one of my dedicated personal training client " Zalela"

The first time she met me was when she already given up on trying to lose weight as she tried a lot of methods etc going to a slimming centre, trying slimming products but not seeing the result.

After the 6th session training with me
Her weight drop from 63.1 KG to 61.7 KG
Fat % from 45.2 % to 43.8 %
Muscle % from 22.6 % to 23.3 %

Now, she dropped from size L to size M. She able to wear her old clothes without being it too tight.

For more info on PERSONAL TRAINING with ME,
PM me or TEXT me at 0132547295

Farah Nadhirah
Expert in Female body transformation & Nutritionist
                                                                       Tel No: 0132547295

Food for Thoughts: Almonds

[Food for Thoughts: Almonds}

Selalunya, bila kita stress, kita mula mencari ketenangan dan kegembiraan melalui makanan. COMFORT FOOD. Saya pun sama juga, bila murung ataupun stress teramat, masa tu juga la saya rasa mcm nak makan tu, nak makan ni, asyik nak mengunyah je.

Tapi kalau makan benda yang salah, nanti makin stress pula sebab badan da naik! 어떡해?!

Jom kunyah-kunyah dan telan-telan kacang Almond! Almond dapat membantu mengurangkan stress kerana ia tinggi dengan Vitamin B2 dan E yang mempengaruhi immune system ketika tertekan atau pun stress.

Makan sebanyak 1/3 cup kacang almonds setiap hari dan rasai perbezaannya. kalau penat sangat nak mengunyah kacang hari-hari, beli almond butter makan dengan buah seperti apple atau yang lain-lain.

Mahalnya almond... mesti korang fikir camtu kan? Hah! Beli borong kat kedai jual bahan-bahan untuk bakery. sangat murah!

XoXo
Farah XF
Certified Nutritionist & Female Personal Trainer

XF Feedback & Testimonial : Laila A.

Gembira bila dapat Good feedback from Clients!

This text msg was received from Kak Laila Akma. One very dedicated lady and she always come and give her support to every one of our events .

Happy & Proud of her achievement! Lets everyone give their support to kak Laila to reach her fitness goal!

5 CARA MUDAH UNTUK MAKAN SECARA SIHAT

[5 CARA MUDAH UNTUK MAKAN SECARA SIHAT]

Selalunya yang menjadi masalah atau membuat kita merasa leceh untuk berdiet adalah hanya satu "MACAMANA NAK MASAK?"
Belum lagi start nak masak tapi sudah mula stress fikir macamana nak masak? Mahalnya bahan-bahan nak masak. sebenarnya MUDAH sahaja.
Hanya perlu berfikir secara kreatif, dalam bahasa English depa kata " Think outside the box" HEHE

Jangan berdiet secara mengejut. contohnya "I tak nak makan nasi lah, I x nak makan malam lah" Tak payah nak poyo dengan saya, sebab nanti kalau tengok orang lain makan nasi , kemain mengigil, Kan?

Kita ubah sikit-sikit lama-lama akan menjadi habit. Tak gitu?

1. Rajinlah Memasak. - Cuba kurangkan sikit makan diluar, Kalau dah berkahwin boleh minta Isteri tersayang untuk siapkan bekalan ke tempat kerja. Bagi mereka yang masih single, Sediakan makanan untuk esok pada malam sebelumnya. Bukan sahaja kita boleh mengawal makanan yang kita masukkan ke dalam badan, ianya bersih dan sekaligus boleh mengurangkan perbelanjaan untuk makan kat kedai mamak gitu.

2. Gantikan Minyak Masak anda! - Yang ini best sikit, Ganti minyak kepada Olive oil, Sunflower oil ataupun Air! Air?? ya! cuba try masukkan 2 sudu besar sekali masa nak tumis tu

3. Ucapkan selamat tinggal kepada Garam! - Wargh! kalau anda seperti saya ,Suka sangat makan savoury dan masin-masin camtu, memang dugaan paling tinggi untuk tinggalkan garam. Dulu kalau makan pizza orang bubuh tabesco sauce mahupun cheese, saya bubuh garam Tapi sekarang saya langsung tidak memasukkan garam dalam makanan saya. Tapi saya suka menggunakan lemon,blackpepper dan herbs. (blackpepper yang bulat2 bukan yang sauce) Juga jangan hairan kenapa saya tidak suka menambah gula dalam tea saya

4. Kurangkan Karbohidrat - Rakyat Malaysia tidak asing lagi dengan makanan tengahhari seperti "NASI CAMPUR" Sedapkan? Ala-ala Buffet gitu. Saya pun suka. Tapi perlu diingatkan Nasi tidak perlu memenuhi pinggan anda, Cuba penuhkan dengan lauk dan sayur-sayuran. contohnya 20% karbohidrat , 50% Sayur-sayuran, 30% Protein. Trust me! You tak akan rasa lapar. Jangan beranggapan bahawa Kalau Nasi tak banyak nanti lapar. Kalau Tak bersenam dan bakar balik kalori nasi tu, nanti makin lama makin kembang spare tyre.

5. Jarangkan penggunaan Deep Fryer atau Frying pan - Ada banyak lagi cara untuk memasak seperti Grill, Tumis, Bakar, Rebus, ataupun Pressure cooker. Cuba elakkan masakan yang memerlukan minyak yang sangat banyak!

MUDAH KAN? Tak payah nak fikir sangat bahawa nak berdiet kena makan makanan mat salleh. TIDAK! Untuk bantuan selanjutnya, Rajin-rajin lah PM saya, Insyallah saya boleh membantu.

MOTTO saya "DIET ITU BUKAN BERLAPAR"

Tomato tomato tomato

[Tomato tomato tomato]

All Tomatoes are a great source of lycopene, a fat-soluble phytonutrient that helps protect vital brain fat, and a nutrient that actually stops the buildup of pro-inflammatory compounds linked to depression. because lycopene lives in tomato skins, the best way to get it is through cherry tomatoes, whose smaller surface area means you'll eat more skin than if you eat a full-size tomato,

To maximize the amount of lycopene your body absorbs, drizzle some olive oil over the tomatoes and enjoy!

Fruits Fun Fact: Papaya & Oranges

Fruits Fun Fact!
Oranges & Papaya are high in vitamin B6, And folic acid, both of which have been found to be lacking in patients who suffer from anxiety. Not only that the most important proteolytic enzyme in papaya aids in the digestion of meat also plays an important role in controlling premature ageing and stimulates the digestive system.
The anti-infective property of Vitamin C in orange is greatly reinforced due to the presence of bioflavonoids.

BENEFITS OF HERBS TEA

Good afternoon everyone!
I'm not a coffee type of person. But i do loves Herbal Tea! Here's MY favourite Herb Tea brand! I bought this one back in Sabah.

[BENEFITS OF HERBS TEA]
1. Pomegranate tea - Contains high levels of antioxidants that protect the heart and reduce bad cholesterol(LDL) & Lower blood pressure. Increase immune system and helpful with improving depression symptoms.

2. Lemon Tea - Drink warm Lemon tea in the morning and it will help kick start the digestion process for the day. Let it be known that lemons’ strong antibacterial, antiviral, and immune-boosting powers and it is use as a weight loss aid because lemon juice is a digestive aid and liver cleanser.

3. Spearmint & Peppermint Tea - The best time to drink this is, Right before you go to bed! Drinking peppermint herb tea before bed is a great way to prepare yourself for a good night sleep. Also have you have any experience of stomach aches while asleep? yet just a cup of this tea should settle your stomach just fine.

4. Orange & Cinnamon Tea - Drinking this spiced tea stimulates the body and mind, increases concentration and memory levels. The spice tea is just great to be consumed at any time of the day, be it with your breakfast, after lunch, dinner or at midnight.

5. Chamomile Tea - Chamomile tea is innately instilled with amazing healing, anti-oxidant, cleansing and moisturizing properties and is considered a full fledge skincare treatment.It's an excellent all-natural skin bleach. It lightens your complexion and renders it a healthy glow naturally.

DON'T SKIP YOUR MEAL!

[JOM MAKAN]

Apa Menu Makan tengahhari korang ari ni?

"I diet lah so i tak nak makan tengahhari"
ITU SALAH!
Tahu tak kepentingan makan tengahhari?
Makan tengah hari membantu dalam membekalkan tenaga yang diperlukan untuk mengekalkan kami sepanjang hari tanpa menganggu body's reserve.

Kalau anda menahan lapar untuk tengahhari semata kerana "Diet" konsep yang anda cipta maka:

1. Kandungan gula dlm darah akan turun mendadak dan menyebabkan anda rasa letih yang teramat dan menganggu insulin badan anda
2. Anda tidak membekalkan nutrisi yang mencukupi untuk badan anda
3. Metabolism akan turun kerana anda tidak memberikan ia makanan untuk 'dikerjakan' oleh metabolism

Kenapa tak boleh makan goreng-goreng bila diet?

[Kenapa tak boleh makan goreng-goreng bila diet?]

Cuba Tengok gambar kat bawah, especially untuk korang yang tengah berdiet. Nampak Sedap kan?
MEMANGLAH SEDAP!!
(dalam hati dah sumpah serana sbb stress xboleh makan makanan goreng-goreng)

BOLEH KE TAK BOLEH NI?
jawapannya.. BOLEH

Biar betul Farah XF betul lah..

TAPI bila goreng makanan :
1. Gunakan Olive oil atau Sunflower oil - kerana ia bukan terdiri daripada Solid Oil & tidak mengandungi Lemak tepu atau Trans fat yang menyebabkan kenaikan kadar LDL(BAD) kholestrol dalam badan. Kebanyakan minyak yang digunakan untuk deep fried food kat restoran adalah yang sebaliknya.

2. Bila menggoreng gunakan minyak dalam jumlah berpatutan - Janganlah anda rendam sehabis mungkin dalam minyak. ini untuk mengawal kadar kalori

3. JANGAN RAJIN NAK RECYCLE MINYAK - hah ni yang penting. Faham sangat kadang-kadang kita tak nak membazir. Tapi perlukah mengadaikan kesihatan badan kita hanya untuk berjimat beberapa ringgit? kita boleh berjimat dengan menggurangkan makan-makanan yang kurang sihat contoh air berkarbonat. Jangan beli langsung. Selalunya di restoran mereka lebih suka kitar semula minyak sampai minyak tu dah gelap sangat dah, baru berhenti pakai.

gambar hanya sekadar hiasan

WATER INFUSED DRINK recipes and benefit

[WATER INFUSED WITH FRUITS]

GOOD MORNING! What a lovely monday morning! Because of the recent too sunny weather and limited water supplies due to "catuan" kinda inspired me to write this awesome-delicious drink that has become one of healthy trend!

Not all of us love to drink plain old water, For those with sweet tooth will have a hard time to say goodbye to sweet-flavoured drink. Am i right?

According to Dr. Robert Parker, BS, DC (Parker Health Solutions), “there are three essential elements necessary for our bodies to sustain life.
1.Oxygen
2. Water
3. Nutrition
Basically with this Water infused, You'll get the proper water and nutrition from the fruits

The most basic water infused recipe is Water+Lemon

BENEFITS OF WATER INFUSED DRINK(according to recipes):

1. Cucumber:

- Help with metabolism, helps rejuvenate the skin and has anti-inflammatory properties.

2. Lemon:

- also aid in metabolism, rejuvenate the skin and is packed with antioxidants.

3. Mint:

- Help with digestion and contains antioxidants. The menthol in the mint relaxes the nerves, is a painkiller and produces cooling sensations in the body.

4. Lemon+Lime+orange:

- Have tons of antioxidants for detoxifying the body & weight loss and rejuvenates the skin while fighting acne.

5. Blackberries+Raspberries:

- Combination of these two created the highest level of antioxidants,have anti-aging properties and in disease prevention.It may also assist in the deterrence of some cancers.

FOR more diet & nutrition info , PM me for details

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

AWESOME SALAD DRESSING 101

Okay while i was surfing the internet a while back, I found this. and THANK YOU to whoever make this awesome guide. It has been a great guide and make my Salad less boring and full with flavors!

Now i'm sharing it with everyone!


Xoxo
Farah XF

XF Personal Training Testimonial : Farah XF

Check out this video of one of our personal training client's Nadia who is currently in session with Farah XF.


Say hello to Erma Nadia. First time i met her she said she wanted to lose weight but the problem is previously she had a surgery for ACL.
I said no problem, but i wanted to fix your posture first and she said okay. Now on 8th session you notice the differences on her back. the same clothes she wore now are not as tight as it was back then.

On 5th session we measured her weight:
Fat % original 51.6% after 4th session 46.5%
Muscle % original 20.9% after 4th session 23.9%

Excited to see her transformation?
Me too!

For more info on PERSONAL TRAINING with ME,
PM me or TEXT me at 0132547295

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 0132547295

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Welcome to the FIT COOKISS!

Hi everyone, this is Farah from Xclusive Fitnesz.

Welcome to my own blog, will update and share with you all of the knowledge i have in fitness and nutrition.

For those who don't know me, here's a little info about me.

I'm a certified Nutritionist, fitness professional and also an expert in female body transformation.

Attached with Malaysia's No.1 High Performance Training Camp "Exclusive Fitness" located in Seksyen 13 Shah Alam, I have a 4 years experience in Nutrition and My client for personal training are consists of female from the age 26 years above, some of them are diagnosed with ACL, Slipped disc and more.


Your's in health,
Farah Nadhirah
Xclusive Fitnesz