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No Gym, No Problem

Not everyone has access to the gym, especially during this time of the Coronavirus national lockdown. Now more than ever people are looking for ways to stay active in their own space. 

Home gyms are also becoming more popular in recent years because it saves on time as you don’t need to drive anywhere and women can train at home and not need to leave their children or babies. Not to mention that some women generally don’t like to train in public or infront of men. Some are even still weary of the weights section in the gym so they stick to the treadmill and miss out on the incredible benefits that weight training has to offer. The above are just some of the reasons why I created my ‘women only’ gym and later my fitness app, called RushTushFit. I believe that fitness should be accessible to all women who want to train and lead active lives. 

So, how do you train at home and still achieve major results? 

When planning a fitness programme, I recommend that you keep in mind factors like structure and progression. There is a lot of free content out there, which is why I appreciate each and every woman who uses my Glow Guides or my fitness app. But, the problem with working out with free content willy nilly is that it usually isn’t worked out by a personal trainer who has built a programme with proper structure. This allows you to grow with the programme and progress to new levels by adding weight or more complex moves as you go along. For example; a beginner gym-babe programme might begin with a basic chair squat , but by week five that women should be able to do weight-bearing squats and even jump squats while not compromising on form. It is also important that preventative strengthening and prehab movements are incorporated into your programme, no matter what your fitness level or skill level is. This reinforces stabilizers and builds a rock solid foundation. One that isn’t easily injury prone.

Build a solid foundation

Cardio should be the foundation of your routine and should be performed at least three times a week at first. Aim for 30 minutes to an hour. You can then add more sessions and add High Intensity Interval training as your fitness improves. HIIT training can be done for up to 20-30 minutes. You can even do 10 minute HIIT workouts! Cardio doesn’t have to be complex or done on a machine like a treadmill. So, you definitely don’t need access to a gym to complete your sweat sessions. 

For cardio, it’s important to choose what you enjoy so that you don’t skip any sessions. You can try skipping, Zumba, a home workout video, walking, jogging, yoga, dancing or running on the spot or around the block. You can also incorporate all of these options so you never get bored! Also, for the ladies that are looking to lean out their legs and tone their butts, a great tip is adding stairs and walking uphill. Getting out into nature is wonderful for your body. I love taking my sons for walks in the fresh air! Fresh air always does the body good. 

Take your body to the next level

I also recommend 2-3 weight-bearing sessions of around 30 to 45 minutes. If your focus is on weight loss then it is best to make all of them full body workouts. If you want to focus on building your glutes, then up to two lower body sessions are recommended. 
You can use the following home items as weights: 

  • Filled water bottles
  • Filled milk cartons
  • Filled detergent bottles 
  • Canned goods
  • 2kg to 5kg packet or rice or flour 
  • Fill an overnight travel bag with clothes and use it when performing front-loaded squats. 
  • Get creative and pick up chairs and ottomans if you have too.

You can also use paper plates or towels as gliders during leg exercises as well as books during yoga workouts if you do not have yoga blocks and need to work on a specific asana (yogi word for stretches). Be creative but keep in mind that in order to grow your muscles, including your booty ones, you’ll need to add resistance. 

Create your own Sweat Session Section 

Having a home gym means no driving to the gym and no time wasting. So you will have more quality moments with family. It is also great because the equipment is yours forever. It needn’t be expensive and you can also build on your sweat section over time by purchasing one piece of equipment every month. If you are ready to take the p[lunge] and purchase your own gym equipment then look out for these pieces and consider it an investment towards creating a healthier sexier you. 

Glow Girl Gym essential list: 

  • Skipping rope for cardio. There’s a reason why boxers use it! It is such an inexpensive tool for slimming. 
  • You can also add an aerobic step. 
  • They are great if you want to take things to the next level with at home step workouts. They are also great for leg exercises like elevated one-legged lunges. 
  • Medicine ball. Look out for one of about 3kg.
  • 2 x light dumbbells. You can also add a medium and heavy set. Please don’t be afraid of weights ladies! Use dumbbells that are 3, 4 or 5kg.
  • Ankle weights. They are great for leg workouts.
  • Booty bands. They are affordable and you can take them anywhere! They create resistance for leg workouts and activations. Look out for the material version as the latex ones tend to slip down your legs during training. 
  • Kettlebells! Kettlebells and more kettlebells! Of course they would be on the list. Get a medium weight of about 8kg and something heavier, such as a 10kg or 12kg.
  • Music. Make workout playlists to keep you motivated. You can also listen to my Getting Started and Doing it playlistson Spotify. 

If you need help creating a structured routine at home and tips on how to use the above equipment effectively then I have a few options available. These three options can definitely help you achieve your goals- whether that is weight loss, maintenance, building lean muscle or firming your butt. 

The Newbie Body Guide

This is an 8-week programme specifically designed for those new to fitness or those who want to brush up on techniques. The guide will show you what exercises to do, when to do cardio and HIIT training sessions and how to create a routine moving forward. And, the best part is that the sessions are only 30 minutes long! Yes, that’s all you need when you are training effectively. 

The Tush Sculpt

They call me RushTush for a reason! That’s because I know how to get any booty into shape. Tush Sculpt is designed for advanced babes with gym experience that are looking to take their bodies to the next level. It is a six week DIY weight training programme that lifts the booty and slims the legs so you don’t have to worry about them becoming bulky. You will need an instagram to follow the videos.

The RushTushFit app

In the app you can choose from different options and workout programmes according to your goal and fitness level. So pick your programme and train with me from as little as R250 per month for the year. Or you can choose the pay as you go option for R299.99 per month. Your first two weeks are free!

All of these options are exactly how I have trained my ladies in the gym as well as how I train myself. Now I can bring you my methodology in an accessible and easy way. I can not wait to train with you at your home and show you how to create the body you deserve by stepping into your higher self, through regular training.

Don’t forget to share your results with me. I would love to celebrate your achievements with you. Join the Be a Badass with a Great Ass Facebook page and tag me @rushtushand @rushtushlife on Instagram. Remember I am also around if you need assistance or have any questions during your journey. 

All the best, 
RushTush
Xoxo

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Preparing For Pregnancy by Rushda Moosajee

Becoming a mom has been the most rewarding experience of my life. It’s therefore not surprising to me that I would want to help other women on their journeys to motherhood. During my career, women have shared the good news of becoming pregnant while being on my Glow Cleanse, some had been yearning to be a mom for a long time, while others fell pregnant without even trying. I’ve even had women who finally had their period, for the first time in years. It’s amazing how the body reacts, both internally and externally, when you start living a healthier lifestyle. 

Take the first step 
If you’re looking to become a mom, the first step is to seek medical advice. Doctors, clinic sisters, and gynaecologists can advise you – taking into account your age and medication or contraceptives you’ve been on, while also taking a look at your sexual and medical history. Other things they’re likely to chat with you about are your weight, exercise and the correct way of eating – now that is where I come in! 

Why is your weight important? 
Yes, unhealthy weight can indeed hinder your pregnancy efforts and if you have diabetes, the baby could pick up weight, and might be more challenging during delivery. Being overweight may also increase your risk of miscarriage, gestational diabetes and complications from high blood pressure. There may also be higher levels of leptin (a hormone that is produced in fatty tissue) in your body. This may disrupt the hormone balance and could lead to reduced fertility. Many women with excess weight can still ovulate, but research suggests that the quality of the eggs produced seems to be compromised. Now, I don’t claim to know it all. These are just my findings based on my experiences and that of other women I have trained. I am no expert, but love to share insight on lifestyle changes that I believe can assist you. Remember the healthiest you delivers the healthiest baby. 

What changes do you need to make to be at your healthiest? 
Toned tummies are made in the kitchen – and so are babies, well so to speak at least. A proper diet can actually increase your chances of conception. Eating antioxidant-rich foods can improve fertility. Your diet should be rich in vitamin C, E, D, fish oil, and folic acid. Also, consume less refined carbs as the pancreas releases insulin into the bloodstream after a sugar spike and high insulin levels may hinder ovulation. Focus on eating foods to boost egg quality, your womb lining, fertility, and your overall health. Munch on protein (preferably from white meat), cruciferous vegetables, salmon, quinoa, and leafy greens like spinach. Kale is another powerful vegetable because it contains elements needed for estrogen metabolism. The Glow Cleanse is centred around these foods and you can increase your green vegetable intake even further by slurping up some Hulk Juice, featured in the cleanse. 

Get physically strong
To prepare my body for pregnancy, I wanted to be in the best shape possible and always advise other women to do the same. Training is not just about the scale, as the benefits for your body and mind extend further than the running track or gym floor. You see, pushing yourself through a marathon while you’re out of breath shows you that you’re capable of pushing your body and overcoming the bumps along the way as things aren’t always steady and smooth. Also, during training sessions you might set goals (be it deadlifting 20kg or doing your first pull up) and when they are achieved you begin to realise that all things are possible. Our bodies are creations that can deal with many challenges – even the ones that could come with pregnancy. I have seen that women who are physically active tend to deal better with pregnancy as through training you begin to understand your body, and with this comes the knowledge that pain is temporary and rewards are on the other side – this is much like the labour process, the daunting c- section operation, and recovery after birth. Physical training also assists with your pre-pregnancy journey as it will help you maintain a healthy weight, improve your circulation, and reduce stress. Stress and poor circulation can also impact your fertility, so get the blood flowing, and calm the body and mind. Starting with exercise now also makes it easier to continue during pregnancy, albeit less intensely. 

Don’t forget about water
In my Glow Cleanses I emphasise the need to drink PLENTY of water. Water is crucial, even pre-pregnancy. Dehydration can interfere with ovulation, affect cervical mucus, and embryo implantation. I also advise using glassware as plastic can affect the body and fertility. 

Ready to get going? 
Here is my “preparing for pregnancy prescription”. 

Cleanse the body of built-up toxins as you eat your way to increased fertility. You can follow a guided eating plan if you need assistance you can purchase one of my Glow Guides below. 
Purchase the Glow Cleanse here: https://rushtush.com/product/the-glow-cleanse/
Get glowing with a cleanse to transform your body in as little as four to eight weeks. The Glow Cleanse promotes pregnancy as it rebalances your hormones and kick-starts the body’s natural functioning. 
Get the Winter Glow Cleanse here: https://rushtush.com/product/winter-glow-cleanse/
This eating guide is perfect for the colder months where you’re looking for comfort without increasing your waistline. It features delicious and healthy meals like Muscle Pancakes, flavoursome soups, Glow Tarts, and even roti and curry. 

For help with fitness, look no further than your mobile phone. 
Download my fitness app here: https://apps.apple.com/za/app/rushtushfit/id1484784716
Train with me from as little as R250 a month, as I take you through various exercise programmes based on your goals. The best news is that your first two weeks are free! 

You can also purchase Newbie Body, for a beginner’s guide to getting fit and feeling amazing: https://rushtush.com/product/newbie-body/
Both of my fitness options are exactly how I’ve successfully trained myself and my Glow Girls in the gym, and now I cannot wait to workout with you from the comfort of your home. 

My methodology is tried and tested, and it works. That’s the other reason why my eating and fitness plans help increase fertility – there’s nothing more attractive to a male than a female who is feeling confident and sexy. You glow girl! 

I wish you all the best on your journey to motherhood. Give your body time and don’t feel pressured to race to conception. If things aren’t happening as fast as you’d like, there are lots of options available. Remember, I am always here if you need help along the way. 

Enjoy the journey to discovering your most fertile and sexy self 😉 be careful what you wish for,
Rush xoxo

DISCLAIMER: RushTush content is based on her own experience and that of her clients and Glow Girls that she has successfully trained and assisted during her career. This is meant to help and guide females and is not intended as a replacement for medical advice.

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Bad Bitch Juice

It’s my favorite boss energy veggie juice, that has a plethora of benefits, yielding the most amazing glowing results! We are hooked on it here, and I know you will just love it too!

Fight immunity, protect and lift your skin, heal your gut, enjoy shiny hair, melt fat and improve your eye sight with this bad boy life tonic, Bad Bitch Juice!

INGREDIENTS:

1 grapefruit 
1 lemon 
Thick piece of ginger 
3-4 carrots 
Half a cup of coconut water

Peel your citrus fruit and ginger, pop it into your juicer.
Add the coconut water for extra electrolyte VIBRANCE and enjoy!

TAG ME ON YOUR BAD BITCH JOURNEY!

For more delicous recipes, purchase any of my eBooks
here.

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Slim Thicc: Cookie Dough Overnight Oats

Slim Thicc is not about body trends and glorifying one build over another, it’s about standing tall and embracing – and enhancing – your natural body. Clever nutrition (plus the right workouts) is the key to building a fuller, curvier physique. 

Cookie Dough Overnight Oats will get you on the right track from the first meal of the day.

INGREDIENTS:

1/3 cup of oats
2/3 cup of full cream, plain yogurt
Half a cup of almond milk
1 tablespoon of peanut butter
1 scoop of Rushtush Whey Protein
A teaspoon of honey and raisins

Combine all ingredients and place in an airtight container. Refrigerate overnight and serve cold the next morning.

Purchase the Slim Thicc here for this recipe and more.

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QUICK TRUTHS on How To Lose Belly Fat by Rushda

1. How does a diet help in losing belly fat?

I strongly dislike the word ‘diet’, I prefer the term ‘lifestyle guideline’, but yes a structured eating plan of controlled calories will result in fat loss over time. Time is the most important factor here, which is why I stress on the term lifestyle.

The aim of a diet is to re train the mind to develop good habits over a long period of time, and hopefully forever. This is how one decreases fat. Note that you cannot target fat loss areas. Your body will shave off fat from everywhere. Although there are definitely ways to get a more toned flat tummy. Start by cutting out processed foods. I call it fake food. Go back to basics, eat your macros (proteins, fats and carbohydrates) as they were intended by God. Keep it clean and simple, enjoy real food, eating healthy is fun and exciting. Over the years humans have complicated food and drink. Drink plenty of water. Cut out sugars.

2. What are the best exercises to lose your belly fat?

Many people think that toning your mid section and achieving a flat stomach has everything to do with ab routines. Remember your waist and abs are muscles and if you train them hard enough, you create trauma and following trauma is growth. So you could create a thicker more swollen mid section if you don’t know what you’re doing and most importantly negligent with your nutrition. These are my 5 TIPS on how to beat the bloat and drop body fat.

1. Make a healthy shopping list, have your menu and meals planned for the next few days. This makes healthy eating and snacking easier.

2. Exercise mindful eating. Less stress and emotional eating. Address your trigger and manage your emotions better. Eat when you are hungry, not needy.

3. Eat smaller portions. Don’t have seconds. Eat until comfortable, not full.

4. Cardio 4-5 p/ week. Examples of cardio: Brisk walking, jogging, running, hiking, dancing, cycling, skipping, swimming, yoga, boxing.

5. Weight training at least twice per week. Full body workouts operating at moderate to high intensity. This will add muscle mass onto the body and burn fat even when you’re not in the gym.

TRAIN WITH RUSHTUSH here https://apps.apple.com/za/app/rushtushfit/id1484784716 only available for iPhone at the moment. Android version drops end of September.

3. What nutrition advice do you have to maintain a flat belly?

1. Try to eat lean protein at every meal. It will keep you fuller for longer and help you add muscle. We lose muscle as we age, even if we are keeping active. We need to put in the work to maintain our bodies strength and prevent us from falling apart. It’s not only about having a tight mid section. Healthy eating should go beyond the aesthetic and address longevity.

2. Load up on your GREENS. Try to eat GREENS everyday. Spinach, green beans, broccoli, asparagus, brussell sprouts.

3. Hot water with lemon upon rising is a great way to feel energized and regular.

4. Avoid anything that is a liquid that’s not water lol. Juice, fizzy drinks, “health drinks,” and even miracle shakes. It’s all a set up. Enjoy a herbal tea, I have been loving Detox Tea blends with licorice root, fennel, mint, ginger, dandelion and the mixes!

5. You may be hungry if you’re not getting enough protein in. Make sure you supplement with a good quality whey protein. Make sure you trust the brand, I would recommend Rushtush Whey, which comes in a 350gm bag, in flavours chocolate and original. Also consider adding a collagen supplement to your daily diet. Rushtush Collagen is pure protein and provides 17gm of protein per serving.

4. What advice can you give for new moms on how to get their belly fat back to pre pregnancy?

Wrapping and binding your belly post partum is so important. I wrapped and slept in spanx. Your skin has gradually been stretching for 10 months, it will take time to shrink back to what it was before. Over time the bloatedness will leave you just hang in there.

Get moving asap. Listen to what your body says, don’t be afraid to do some movement, the road to recovery is gentle, all you need to do is start! I started with light weight movements, moving throughout the body before I started aggressive cardio.

I also have MOMMA GLOW DIET for NURSING MOMS, that will assist with mothers to get their healthy eating back on track. http://rushtush.co.za/shop/glow-guides/breastfeeding-diet/

If you are not nursing, then my Glow Cleanse is the 8 week nutrition cleanse your body needs. available here: http://rushtush.co.za/shop/glow-guides/glow-cleanse/

To lean out even further once you’ve completed the Glow Cleanse, Momma Glow and Winter Glow a few times, Naked Glow is the one for you for lifestyle long term maintenance. You can shop this here http://rushtush.com/product/the-naked-glow/

Love Rush

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Weight gain after marriage? Does it have to happen?

Many couples gain unnecessary weight when they become comfortable in love. Not only the newly weds but the couples in serious relationships. Why do men and women get into their best shape before their wedding and after a break up? Why does it mean that you have to be single to respect and appreciate your body? Who says you have to add on weight after marriage? Just because society tells us so, we see our mothers, aunts and friends “letting go” a term others use, “I lost myself” etc, once they are “comfortable,” ask yourself what does this even mean? Loving someone else, and making room for love in your life doesn’t have to mean YOU STOP LOVING YOURSELF. These concepts blow my mind. Subconscious brainwashing without you even being aware of the subtle hints everywhere. From where I’m standing I see so many women who give up on themselves and sacrifice themselves to be a wife, a partner, a mother and a member of her a community. When you are giving so much to everyone, why are you not giving yourself just a little bit more?

It’s never too late to make a change. I’m asking these questions so we can all think about the role FOOD and MOVEMENT have in your life, as a FEMALE, especially after MARRIAGE.

How Do We Understand This Better?

Post Traumatic Stress lol
I’ve seen it before, the drama and wedding trauma from the big day. Its just one day. The stress and build up of one day is insignificant when we need to focus on the bigger picture. I always focus on the bigger picture, the longevity in anything I put my attention to. So for me personally, one day (wedding day) will come and it will be spectacular and magical, and then it will go. This is something that applies to any big event, occasion and something that might be a big deal to you at the time. Post wedding trauma almost always results in a big CRASH. Lol. Again, I’m using a wedding as an example, it could be your matric ball or your 40th? When you crash, you will need to recover, your immune system may be down, your routine is thrown out, you need to re adjust and settle. These are things that many women and girls don’t have the luxury of. Time in 2020 is something we cannot create, life is moving and we need to keep moving. Which means our stress levels spike and cortisol goes up. Our bodies will hold weight due to hormones created by stress levels.

Victory Eating
I call it Victory Eating / Celebratory Eating – because it’s a lot more self destructive than EMOTIONAL EATING. Because you’re happy now, right? I mean your married, you got your man, life can begin. With many things in this modern day world, we celebrate our birthday, achievements and holidays with over indulgent food. Why not do the same now? We MUST eat. Because on a subconscious level we have achieved something great! This is bull shit. Another way society has brainwashed you. How many goals and deadlines and deals and projects have you closed so far this year? In a goal driven society we are bound to kick back and celebrate with friends over food and drink. My friends, the food and drinks have become more and more indulgent as people learn how to create more poisonous versions of fake food for you to consume and Victory Eat.

Your kitchen Your life
The best thing you can do for yourself as a wife, a partner and a leader, is to control your kitchen. Plan your meals and shop accordingly. If it isn’t your kitchen you can still control your eating. When I lived with my folks I shopped for myself and always made my own food, because I had goals for myself and changed my lifestyle. We all need to respect each other, and that’s okay. Your husband / boyfriend / fiancé will have different goals to you. Men cannot live on a female “diet” and a woman cannot eat like a man. This is one of the factors contributing to female weight gain. Of course when eating out the portions are all the same, and on a hungry day I’m not ashamed to say I’ve finished my meal. BUT, always remember that your partner will always eat double if not more than what you should, and that’s okay for them. I’m not saying half your meals, everyone’s goals are different. I like to pack on protein and avoid starch some of the time. Keep in mind I’m eating plenty of protein throughout the day. I’ll enjoy healthy carbs when my body tells me to, it should be no problem. When cooking at home always include a starch for your partner. You don’t HAVE to eat everything you make. Enjoy some green vegetables instead. Im not advocating a life of salads, if any of you follow my eating on Snapchat or Insta Stories, you will see I’m eating ALL DAY. Veggies are my friends and I know for a fact I’m eating more meals than my husband does. Less in one sitting and different macros.

For example;
Husbands Breakfast: Oatso Easy pre training am and 3 whole eggs, mayo, 2 slices of toast

Rushdas Breakfast: Hulk Juice or 8 Egg whites, 1t lite mayo and Bulletproof coffee

Training
Respecting each other’s training schedule is essential. Don’t sabotage your partner by preventing them from having necessary sleep before an early am training session. When you love someone you should want the best for them. You should create an environment that is supportive enough for them to flourish and achieve their goals. This is why in my opinion, when you’re married, it’s the perfect time to fly. Even though you and your partner are eating differently and training differently, support structure for each other will make or break your healthy lifestyle. You don’t always have to go to train together, run together and go to the gym together. There can be a balance of independence.

Don’t eat a male portion

Don’t eat a male MACROS

Cook your own food

Pile on the green vegetables

Keep MOST meals CLEAN, 80/20 rule

Don’t eat ALL your food when eating out

Choose the Protein + Veg opt when eating out

Don’t celebrate everything as a couple around TREATS and FOOD

Eat before family functions if there is nothing healthy to eat

Take your own food with if you have to

Start healthy habits together throughout the day, for eg start juicing. make smoothies, enjoy herbal teas and don’t get into the habit of eating snacks before bedtime

Exercise together

Allow each other to enjoy their own physical activities

Buy lingerie

Cook in heels and explore your confidence

Get healthy take out

Book a beach vacation

Support each other but never POLICE each other

I hope this article helped. I could go into so much more detail so if you have any questions, leave them in the comments section below xxx

Yours in Health and Fitness
Rushda xoxo

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Bump Glow: Pizza by Mommy

Pregnancy is an amazing process, but the miracle of carrying life is also a huge task and great responsibility. You want your body to be in its best shape to house your growing baby. You want to strive to be your healthiest and strongest self to prepare for the birth and set you up for a speedy recovery. 

This nutritious Pizza by Mommy from my Bump Glow Guide still feels like a special occasion;

INGREDIENTS:
1 cup whole-wheat flour
1 tsp baking powder
1 cup double cream yoghurt
Butter (melted)

FOR THE BASE:
Mix all ingredients except butter to form a soft dough and form small balls and roll out, brush with butter and fry on a non-stick frying pan.

FOR THE TOMATO SAUCE:
Heat olive oil in a pan, add 2 cloves of chopped garlic, one chili, and one chopped onion until translucent. Add one tinned of chopped tomatoes and simmer. Add 1 teaspoon of xylitol / brown sugar, 1 teaspoon of black pepper. Cook until it forms a nice thick sauce. You may liquidize the sauce using a stick blender.
Set oven to 180 degrees celsius. Spray cook oven tray. Spread tomato sauce on the rolled out the base. Add protein toppings, and veggies, add cheese on top. Add fresh herbs and crushed salt.

TOPPING OPTIONS:
Shredded chicken fillet, mushroom, cheese and avocado.
Rinsed tin tuna, piquante peppadews, red onion and cheese.
Steak, green peppers, olives, cheese and feta.
Viennas, mushroom and cheese.

Purchase the Bump Glow here for this recipe and more.

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Winter Glow Recipe: Detox Soup

I’m living proof that, over the colder months, you can still achieve weight loss and muscle preservation. Who says you can’t eat a comforting meal and still get the body you want? More importantly, the spring panic can be avoided by maintaining a nutritious and consistent winter diet. This hearty Detox Soup from my Winter Glow Cleanse is not only low in calories, but helps detox the system. I’m talking about keeping your engine running smoothly, taking it back to basics and pulling macros from real whole foods. It’s really nothing fancy, just food that works!

Flush out toxins thanks to all the greens, turmeric and ginger. Garlic and cayenne pepper will hike up your metabolism on cold days, while the vit C from tomatoes will reinforce your immune system. 

INGREDIENTS:

1/2 red onion, diced
2 cloves garlic, minced
3 celery stalks, diced
3 medium carrots, diced
1 small head of broccoli, florets
1 cup chopped tomatoes
1 Tbsp fresh ginger, peeled and minced
1 tsp turmeric
1/4 tsp cinnamon
1/8 tsp cayenne pepper, or to taste (optional)
Sea salt and black pepper, to taste
6 cups water (or 4 cups vegetable soup & 2 cups water)
2 cups kale, de-stemmed and torn into pieces
1 cup purple cabbage, chopped
Juice of 1/2 small lemon (or a whole lemon, depending on how much lemon flavour you prefer)

METHOD:

In a large pot, add the water and set the heat to medium-high. Once hot, add the onion and garlic. Sauté for 2 minutes, stirring occasionally. Add the celery, carrots, broccoli, tomatoes and fresh ginger. Stir and cook for 3 minutes, adding extra water or stock as needed. Stir in the turmeric, cinnamon, and cayenne pepper, and add salt and pepper to taste. Add in the water or vegetable stock and bring to a boil. Reduce the heat and simmer for 10-15 minutes or until the vegetables are soft. Add the kale, cabbage and lemon juice in the last 2-3 minutes of simmering.

For more recipe’s like this one, shop the Winter Glow Cleanse eBook here

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Almond & Coconut Flex Bowl Recipe

Each meal in my Ramadan Diet has been designed to help you sustain your energy levels and is high in protein, keeping you feeling satisfied for longer. These protein-rich meals will also help prevent cravings for the delectable Ramadan fare your family and friends are bound to bring into the home. Each recipe contains a higher-than-usual amount of calories as you are unable to spread them throughout the day during this time.

Start off your day on the right foot with this Coconut and Almond Flex Bowl from my Ramadan Diet, which has been designed to help you sustain your energy levels, and is high in protein to keep you feeling satisfied for longer – plus it’s packed with familiar flavours you love, like dates, almonds and coconut. 

470 CALORIES
Serves 1

3 and 1/2 Tbsps rolled ats
1/2 date (cut up)
2 egg whites
20g whey protein (vanilla or chocolate)
1/2 cup water
8 chopped almonds
5 Tbsp desiccated (unsweetened) coconut

METHOD:
Cook oats in the microwave or soak in boiling water, add 2 egg whites to oats and stir, microwave for 5-10 seconds at a time, stirring well, until egg whites are cooked into oats. Egg whites cannot be seen or tasted at this stage as the oats have fully absorbed them. In a shaker, mix whey protein with 1/2 cup water or coconut water. Add dates, coconut, and almonds to oats and stir well.
Pour whey protein over oats. Enjoy!

For more recipe’s like this one, shop the Ramadan Diet eBook here. Babes and guys can use this eating plan, which is balanced, flexible and sustainable – not to mention full of deliciousness! 

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Post-Partum​ Hair Loss & RushTush Collagen

The postpartum hair loss struggle is literally the last thing you need to deal with. It can create unnecessary panic and stress when you find your hair thinning or falling out in clumps big enough to block the shower. Women often ask me how to doctor their way back to hair health. The first thing to remember is that losing hair after pregnancy is very common. While some report losing a few strands, others say they are losing balls at a time. For most women, it usually happens around 3 months after their baby is born and can continue for up to a year and then returns to normal. That said, everyone is different, and many women feel like their hair growth remains slower than before falling pregnant or that their hair is still thin, dull and lifeless even though their kids are toddlers or older.

Why is your hair falling out?

To get down to the root of the problem, the reason your hair is thinning is because your body is trying to get back to normal. During pregnancy you may have noticed that your hair was on luscious, glossy and bountiful – and you can thank estrogen and progesterone for your show stopping mane. Your hair was stuck in the growth phase during pregnancy. A normal hair cycle has a growth phase, then a transitional phase, followed by a resting phase, where hair will be released and fall out. After labour, hormone levels drop drastically, and hair rapidly sheds because it’s making up for the lost time in the other phases.

What can you do about it?

I experienced hair loss after my pregnancy with Haydar. I wasn’t focussed on taking collagen and didn’t fully understand the importance of supplementing with it during this crucial stage. I also didn’t develop my RushTush Premium Hydrolyzed Collagen yet, and back then I was looking for a suitable brand I could trust. When the opportunity came to develop my own collagen, I jumped at the opportunity to educate women and help them (and myself) through postpartum hair loss. Women often ask me how I’ve grown my hair after two pregnancies and I believe that supplementing with collagen is playing a big role in my hair growth.

How does RushTush Collagen benefit your hair?

Collagen is an amino acid powerhouse. Amino acids are to hair, what spinach is to Popeye and what almond butter is to a banana RushTush protein shake. Hair uses collagen to create keratin protein which promotes hair growth, elasticity and strength. It is also essential to regenerate and grow hair as it is a natural antioxidant. And the best news is that it is super easy to fit into your busy mom schedule. Simply add it to water or your Glow Cleanse smoothies. I’d take a total of 15g per day. Either all at night before bedtime, or 1 teaspoon in my morning coffee before my workout, another teaspoon in my tea etc. You can even add to your meals!

Don’t neglect your diet

Hair health begins beneath the skin and nutrition is the most important aspect.

Make sure you are getting in enough vitamins and minerals to support your hair goals. In my Momma Glow Guide, I have taken the guesswork out of your meal plans and carefully created a diet that ensures you (and your baby, if you are breastfeeding) get exactly what’s needed to be healthy and live your strongest, happiest lives. Excessive dieting and neglecting nutrition will also cause rapid hair loss. Also remember the quality of the food your eat is directly linked to your hair, skin and nails and not only your waistline.

How long do I have to use it to get results?

Everyone is different, but many people see huge differences in six weeks and some notice changes from as little as two weeks. Remember that Rapunzel locks were not grown in a day. Be consistent and use your collagen twice a day for best results. The Momma Glow Guide for Breastfeeding Moms and RushTush Collagen is a hair doctor duo that you can use to revitalise your locks after pregnancy. You can also use it to reap other benefits, which includes better bone health and smoother firmer skin- goodbye post-baby cellulite! You may also want to use it when you’re kid reaches teenage years, and physical stressors become more demanding, as collagen is also said to delay the greying of hair!

You can shop my Mama glow cleanse here: http://rushtush.com/product/momma-glow-diet/

Click here to download my app and purchase my collagen: http://rushtush.com/rushtush-life-app/ The 450g bag retails for R630. The 200g bag retails for R315. Deliveries are nationwide. RushTush Hydrolyzed Collagen is halaal and we will gladly email you our suppliers halaal certficate upon request. It is 100% pure protein derived from bovine. one sevring per day of 15g will give you 17g of protein. It has additives and it sugar free.

I also believe that the stress of returning to work after my first pregnancy was a major factor of my hair loss. As women, if we think we’re dropping the ball- especially as a mom- we tend to feel guilty stepping away for a few hours to go to work. We put so much pressure on ourselves to be a career woman and supermom at the same time, while also working hard to regain strength by trying to pick up on the physical momentum we left off before the last stages of our pregnancy. Let me remind you that you’ve created, grown and birthed an entire human! Whether it was via c section or vaginally, both life events taking everything from you. Give yourself a break momma, you’re amazing! I got you!

If you want to start your fitness journey and you don’t know where to start you can get two weeks free upon sign up to my fitness app, RushTushFit iOS https://apps.apple.com/za/app/rushtush-fitness/id1484784716?ign-mpt=uo%3D2 I would recommend Beginners Program to allow yourself to ease into it. Be kind.

Lots of love,

RushTush