Aleena

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Aleena

I am a certified trainer and nutritionist, not very active on Facebook, but you can find me on Instagram and become a part of my beautiful community!

13/09/2024

🏴‍☠️Everyone’s chasing the latest skincare product or cosmetic procedure to slow down aging, but what if I told you the true fountain of youth is something we’re all missing? It’s not found in a cream or a needle—it’s in your muscles.

🚨As soon as we hit 30, we hear the constant buzz about slowing down aging, leading many to overconsume supplements and procedures. But, the biological truth of aging is simpler: it’s muscle loss.

💡Scientifically, after the age of 30, we begin to lose around 1% of muscle mass per year. That might sound small, but over the course of a decade, that adds up. To maintain youthfulness, it’s essential to regain that lost muscle. For women, with the right diet and training, you can gain up to 2-4 pounds of muscle per year. That may sound modest, but when you do the math, gaining muscle not only improves strength but keeps your body biologically young.

Increased muscle mass doesn’t just keep your body strong—it also plays a vital role in keeping skin firm and reducing wrinkles. Muscle stimulates collagen production, which gives skin its elasticity and youthful appearance. My top recommendation for clients who want to look good, feel good, and have fun is to follow a structured fitness routine.

🔑This includes strength training at least 3 times a week to build muscle, paired with one day of cardiovascular activity like dance, swimming, or running for heart health. Additionally, I always advise adding one day for mobility and mental well-being, whether that’s yoga or Pilates paired with meditation.

💥This balanced approach is the golden formula to truly staying young and vibrant.

11/02/2023

Some more with the 👯‍♀️

27/10/2022

Even though this picture should be captioned BRB, but I’d like to just talk about something thats been annoying me: Brown Bread vs White Bread 🍞

I get never-ending DMS from people obsessed with fatloss, who always think this one dietary tweak is supposed to make them burn fat overnight 🤷🏻‍♀️

A slice of white bread & brown bread roughly has the same amount of calories (75-77), so eating brown bread instead of white bread will NOT make you slimmer or skinnier.

However, brown bread might be more nutritious and healthier for your gut.

Being fit, being a certain size & being healthy are different from each other!

& the reason most of the desi dieticians will put you on brown bread for starters is that it causes less bloating in most people, which leads you to BELIEVE you are losing weight.

Of course if you have certain nutritional deficiencies you might need to eat a specific bread.
But otherwise, you can eat whatever bread you like 🙏🏼💡

23/10/2022

Just when I thought blue was my color this season, the blues caught up with me 💙💚

06/09/2022

Fat Loss vs. Weight Loss - What is the difference? No matter what weight you are, if your fat percentage is more than 33% of your total body weight, you are prone to A LOT of health problems. Most importantly, hormonal imbalance/PCOS in women.

Your Body Weight = Muscle + Bone + Water + Fat

Clearly Muscle and Fat are the main contributors here. Let’s say we meet two people of the same height, same weight, but one has lesser belly flab vs the other, why?

Because the one with lesser belly flab has LESS FAT and maybe more muscle mass, while being the SAME WEIGHT as the other individual.

A 140lbs heavy person could look like he or she weighs 100lbs or 200lbs, depending on the the muscle and fat percentage in his or her body.

Being underweight or overweight are becoming ancient concepts.
However, clients still come to me and say ‘doctor says I am overweight for my height?’

It is not the weight that can put your health at risk, it is the fat percentage.
On the other hand, maintaining very low fat percentages for prolonged periods of time can also be detrimental, but let’s leave that discussion for another day.

NOW, let’s focus on achieveing a healthy fat percentage, stop obsessing with the weighing scale and focus on holistic fitness goals after, such as stamina, strength, flexibility, balance, posture etc.

——
official can help you achieve your holistic fitness goals, reach out today!

26/08/2022

Is it that time of the year again? 🎬

04/07/2022

I am trying really hard to upload raw fitness content. Its another thing when you dress up - I mean everyone is allowed to have fun - but its also important to remind people what reality looks like.

Nobody is their 100% or photoshoot-ready everyday.

Trust me, if you want to stay real, start working out with a focus on improving your performance everyday. It is a humbling process, because if you don’t embrace your failures & face the music, you cannot progress.

At the same time it is also a confidence-inducing experience. Your growth & the results you see will drive your motivation day by day.

So leave the fakeness, arrogance & complexes at home and try to get that workout in today & if you regularly workout, try to get 5 more reps in the exercises you find most challenging.

____

Contact .official for app-based, virtual or gym-based personal training.

06/06/2022

🌸Do not ask me to put on make-up for another month.
🌸Go watch Kamli in cinemas.

25/05/2022

Thankfully, we are out of the danger zone with the back injury, and we are reverting to back development now.

It is essential to realize that recovery is a technical process, even though the methodology differs with each case, it is important to not be hasty in getting back to heavy lifting.

In my case, light to moderate weight with limited range of motion was the way to go. I am 90% there but will need all your prayers to make the last mile.

In other news, to celebrate this journey I wore some gear sent to me by .pk and I highly approve!

Remember, we need to explore and support local gym gear brands🎗

23/03/2022

💡CELLULITE tips:

There is no specific cellulite reducing workouts, exercises or diets. Please do not fall for these fads. Excessive cardio might actually increase your cellulite. Focus on gaining muscle, that is the only solution.

Through data insight from 312 female clients with the same cellulite concerns, I have deduced that a mixture of bodyweight, weights & banded exercises are the most effective for muscle gain and therefore cellulite reduction.

🏋🏻‍♀️Below is information about one exercise that was common in all of these 312 training plans: THE BENT LEG KICKBACK.

Kickbacks are a great exercise for your glutes (b***y) or hamstring (rear thigh). But, people (even trainers) give up on them after 15 reps of kickbacks become easy. Read below to learn how to progress this exercise:

- You could add a dumbbell to the exercise. You can squeeze the dumbbell between your rear calf and rear thigh. Keep increasing the dumbbell weight if 15 reps at a particular weight become too easy. BUT, once the dumbbell becomes too big or heavy, it is of course very difficult to manage it with this hack.

- My favourite is the banded variation of kickbacks. Put one end of the band under one knee, and do kickbacks with the other leg & vice versa (refer to the picture above). You can always get a band with a higher resistance.

- The power duo from here on could be a COMBINATION of dumbbells and resistance bands. The burn you will get is insane.

- Further, adding tempo (out of words to explain what that is today, but some other day for sure), is another way forward.

❌Mistakes people make in this exercise:

- Don’t round or arch your back, maintain a neutral straight posture.
- Don’t jerk your back 🙏🏼 Your hips are the hinge here. Think of it like you are taking your rear thigh towards the roof.

18/03/2022

Beginner tips! 💡
Follow the below order for your workout progression:

- Start with bodyweight exercises, they are hard. Pushup is one of the most challenging exercises for female clients and it can take up to 6 months to get a full form pushup in. BUT, do not give up. Start with a balance of bodyweight & light weights. 60% bodyweight exercises, 40% weights for at least the first 4-6 weeks.

- The lightweights I mentioned above means a weight you can do 12-15 reps with. Once you can easily do 15 reps with a particular weight, go heavier. (This is not applicable if you are preparing for power-lifting of course, but for all other goals its a great strategy)

- Go Heavy with time, but NEVER at the cost of proper form. Bodies are not built with egos, but rather with humility. Its about accepting your reality first & evolving from that point forward.

- For muscle and weight gain, remember to take longer rest between your sets. If your heart rate is too high throughout, you will lose instead of gaining.

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For a Hyper-Personalised Fitness & Nutrition Journey hit us up .official

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