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