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Why are we so scared of cellulite?

It is important that all women know that cellulite is perfectly normal to have. I don’t know where or when it was sold to us that it was “bad” to have cellulite, but somehow along the way the beauty and health industry has profited off the backs of normal women anatomy by selling us unrealistic ideas of women’s bodies. I know it will take a lifetime of unlearning what is considered “beautiful” and “acceptable” in society, but the thinking will never shift if leaders in media and marketing continue to deliver the same outdated messages. One thing to consider, apart from how we as women feel about cellulite, is the males reaction to it. Not that I ever cared about what a man thinks, but many men react a certain way to things according to the way they think women want them too. Lol. Can we blame them? They’re just listening to us complain and they don’t know any better. I’ve written this piece so that women can understand a bit more on what cellulite is, how to live with it and also how to improve the smoothness of their skin. I hope to remove the thought that cellulite is “ugly”. My job is to empower you with knowledge about the phenomena and how to address it, if that’s what you want.

For those who want to know, yes it is possible to improve the appearance of cellulite.

Cellulite…what is this phenomena that we were taught to hate?
Cellulite is sometimes called the orange peel or cottage cheese syndrome. It’s also referred to as the mattress phenomenon and that’s because the layer under the skin looks similar to a mattress. In your mind, picture a mattress that is filled with balls and covered with a sheet of material. Between the balls there are short bands that hold everything tightly together. The thin sheet of material is the skin and the balls are fat cells filled with toxins. Every time you pick up weight the balls get larger causing the dimpled appearance of the skin as it pushes up against the surface while the bands still try to hold everything down. The thinner your skin, the more visible the cellulite or dimpling can be. It’s basically the texture of the skin and the quality of the layered skin.

Who can get cellulite? 
Women, and even men, can get it and it usually affects the abdomen, legs, buttocks and pelvic region and occurs mostly after puberty. Cellulite is less visible in men, only because their skin is thicker than female skin. Female skin also tends to lose elasticity as we are said to age faster than males.

What is the cause? 
There are many causes of cellulite, but eating too much fatty, processed food, simple carbohydrates as well as salt and sugar are the main factors. Other cellulite-causing culprits include genetics, hormones, lack of exercise, little to no muscle tone, toxins within the body and whether you have a high fat percentage as this leads to more fat cells that are also larger in size. Have you ever seen an olympic sprinter with cellulite? But, you will see many longer distance regular runners with cellulite. You also need to choose your panties wisely as tight elastics around the butt is said to cause cellulite as it may constrict the blood flow in the area. 

Can I do anything to get rid of it? 
Unfortunately, there is no “cure” for cellulite. You can however manage cellulite with lifestyle changes. Personally, I go through phases with my cellulite. If i’m adding weight, there will be cellulite. However, I have zero cellulite when I’m eating clean, supplementing with collagen, powering through leg routines, lifting weights, doing inclines, sprinting, hiking, running and doing stairs. But, if you squish your skin together, sit funny or get a different angle of course you’re going to see cellulite- it’s totally normal!

Here’s the plan I use to minimise the appearance of cellulite!

Get Moving:

Training regularly will increase circulation and that will lead to firmer skin. It also stimulates collagen and the amount of human growth hormone released by your body- both of which have thickening effects on the skin thus reducing the appearance of cellulite. Exercise increases blood flow to the skin, providing it with more oxygen and nutrients. This also provides a detoxing effect so any toxins in your cells will be released. Furthermore, your training will also help you reach and maintain a healthy weight, which makes the fat cells become smaller, and that will make the skin’s surface appear smoother. Now, don’t rush off to perform hours on the stationary bike, as cardio alone is not the answer to the end of cellulite! You need to do some sort of resistance training as well. Weight-bearing exercises provide the muscles under the skin with oxygen, allowing it to remove toxins from the body efficiently- and to remove cellulite, we must target the toxins that are stuck in the fat cells as well as to increase overall muscle mass.

I would recommend three weight training sessions per week of about 45 minutes. You’ll want to include exercises such as squats, deadlifts, step-ups, leg raises and my favourite exercise- the kettlebell swing! Running will also help you, but incline walking is the key to minimising your cellulite as it tones your muscles and creates circulation in the lower body while also increasing the quality of muscles, allowing them to push the cellulite-causing toxins out of the body. Try skipping, training using the stairs, and incline sprints also work well.

If you need further help with your training plan, you can always turn to my 8-week Newbie Body Guide and my 6-week Tush Sculpt, which focuses on the lower body if that is your concern and you don’t have an Apple device. If you do, download my fitness app, RushTushFit.

You also need to focus on what you put in your body:

Real fat loss is slow and steady, so resist any urges to try fad diets in a desperate attempt to drop the kilograms. Yo-yo dieting confuses cells and leads to them becoming irregular in shape, which makes the cellulite appear more pronounced. You see, yo-yo dieting may lead to weight loss, but then you gain it again and decide to try another crash diet, and so your fat cells are filled, emptied and then filled again. Remember it’s not just fat accumulation that causes the cottage cheese effect, but also the structure of the fat. So ladies, you simply have to maintain a healthy eating regimen because consuming simple carbs, sugars and fatty fast food doesn’t help you achieve smoother skin. Cutting down on sugar will have a massive effect on lessening cellulite! Also, drink lots of water to flush out the toxins from the body and change the texture of your skin. Water retention is known as one of the biggest contributors to cellulite. We are always told that we should up our water intake in cases of water retention and you might think that that is counterproductive, but consuming water will allow the body to eliminate the amount of water that is stored under the skin. Try fresh lemon in hot water every day upon rising. You can also have my Bad Bitch Juice which contains grapefruit and lemon- ingredients are known to minimise cellulite. 

You can also try the famous Hulk Juice from my Glow Cleanse. It is loaded with lemon and greens as it helps emulsify the stubborn fat deposits so that they can be flushed out more easily. 

Add the following food to your plate, as they may help minimise cellulite. 

Berries as it helps flush out toxins.
Papaya as it prevents irregularity under the skin’s surface.
Grapefruit- eat one a day. 
Ginger 
Oily fish  
Avo 
Banana 
Green leafy vegetables- actually eat plenty of any veggies for that matter! 
Diuretic fruits such as pineapple, celery, cucumber, onions and asparagus.

Start supplementing with collagen…today already.

Collagen is the “cellulite smoother” that you just have to add into your diet! I talk about the amazing benefits of collagen all the time because I want women everywhere to experience the magical results of this powerful powder. Yes, your body does have collagen, but as you age you start to lose your natural supply. The hormonal change also results in collagen loss and skin becoming thin. But, as your collagen level increases through supplementation your skin walls will begin to get stronger again and will hold onto more moisture. The skin will also become firmer, thicker, more hydrated, more elastic and smoother than a baby’s bottom. This makes cellulite less noticeable. Many studies have shown that supplementing with hydrolyzed collagen peptides every day for 10 weeks can smooth uneven skin, increase skin density, and reduce fine lines and wrinkles. Hello, cellulite-free body! 

Women have reported seeing results on my collagen in less than two weeks! Isn’t that amazing? Replenish your skin’s collagen by simply adding RushTush Hydrolyzed Collagen to your smoothies, water or Hulk Juice. It’s a best seller because more women are catching on to its wonderful benefits. It is an essential nutritional supplement used for smoother skin. Shop my hydrolyzed collagen via the RushTushLife app. A 200g bag retails for R315 and the 450g costs R630. Take 15g per day and while you’re at it, add protein-rich food which contains collagen such as; bone broth, beef, eggs, chicken and beans as well as foods high in zinc, copper and vitamin C (from citrus fruits, peppers, tomato, broccoli and greens) to your meals. 

Lastly, rigorously massaging the area and applying topical creams do have some effect as it stimulates blood flow. Dry brushing is also great as it improves blood circulation and lymphatic drainage and helps break down toxins. Here’s the problem though, the effects are temporary! Even the latest technology, such as radiofrequency, body-firming treatments and laser lipo can only help to a certain extent as the skin has a turnover period and is constantly being renewed. So, if you are going to go this route, just know that it won’t be permanent and you’ll soon realise that exercise, increasing collagen and making healthier food choices is the only way to really combat cellulite. That is why I can only advise that treatments be done as an addition to a healthy lifestyle, not as the only way to rid the body of cellulite. 

I know all of this sounds like hard work, but what amazing success story didn’t require effort? I hope you use these tips and share your RushTush Hydrolyzed Collagen purchases and cellulite-control journey with me on social media. Tag me on Instagram @rushtush and @rushtushlife. Remember to do this for yourself and only if cellulite is causing you distress because trust me, nobody actually cares. For me, there’s nothing better than a babe rocking her favourite outfit with confidence! I look forward to seeing your skin-firming results! 

Love, RushTush xoxo

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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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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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Ramadan Training & Fitness

Fitness and wellbeing have finally engrossed almost all of the Muslim population in South Africa. I see more young families that have made more positive lifestyle changes in their homes than our parents and their parents have. I see more hijabi runners and young moms making more educated decisions regarding nutrition with their kids and within their homes. Even though traditions will always be stuck here in Cape Town, don’t let the culture interfere with the changes you are trying to make or have made, now during the holy month of Ramadan.

With the Ramadan approaching many newbies are faced with a new dilemma of whether not to exercise in Ramadan and when is the best time to exercise… Yes to those of us who have always kept up our training and healthy eating know that its just a matter of 1) timing our sessions and 2) what type of training when.

Yes, during the holy month the focus shifts from your physique and fitness goals and sacrifices are made, but its my PERSONAL OPINION that this does not mean you need to put a halt on all your hard work. An entire month of inactivity will cause significant setbacks in strength and cardiovascular endurance, not to mention the mental and emotional effort it would take to get back on track again. Maintaining fitness and some sort of muscle mass will make it easier to resume your regular schedule after Ramadan. Goals like cutting and building muscle mass will definitely prove difficult, so instead we should focus on overall well-being and maintenance. Also striving for balance, looking at the month on a holistic level.

With so many schools of thought and opinion on weight training and cardio during Ramadan I’ve concluded a few tips and guidelines based on my personal experience on how to manage your fitness regime.

TRAINING

Training when your schedule allows it might not be the best for your body during the fast. Sacrifices and adjustments might need to be made. I’m here to explain a clever and more sustainable approach for you to cover an entire month.

The best time to do cardio for maximum fat loss is 1) just before fast break 2) before Fajr.

CARDIO

Perform 45-60 minutes of moderate intensity cardio like a brisk walk on a treadmill or a run if you’re feeling up to for it. I wouldn’t recommend too much running during the month as you will just be burning MORE muscle. If fat loss is your goal you will need to make your diet a priority, you would be wasting your time doing long runs. Also the benefit of waking up early to perform your cardio before Fajr means you can get extra water in for the day.

If pre Fajr is not an option for you, then I would suggest breaking your fast with a smoothie and getting a 30-40 minute interval session in on your legs. Be creative, the point is to work really hard for short burst of time and recover ie: sprints, skipping, machine cardio, bodyweight is also an option here as you can touch up on some muscle and train your cardiovascular system at the same time! Imagine? Make sure 5 minutes is attributed to warm up and 5minutes to cool down and don’t forget to stretch after. Provided your belly is not full.

WEIGHT TRAINING

The best time to do weight training is not while fasting. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength significantly. This does not mean that you wont see me lifting weights while fasting. I’m educating you on the BEST solution for muscle preservation and fat loss that will be sustainable all month.

I would recommend hitting the weights after taraweh prayers at night. This will insure that you will have had two meals and plenty of water in your system before going to the gym. This will also give you time to get an extra snack in before bed. If this is too late then 30-45 minutes after fast break before taraweh a short 30min weight session is all you need.

So you can easily rotate your cardio evenings and your weight lifting sessions throughput the week.

NUTRITION

We always start off with good intentions, but our desires and emotions get the better of us during this time. Often I find that we associate certain types of food with specific occasions. Most of the time the food we reach for isn’t actually what we are craving for what we need to eat for our bodies at the time. But more of an emotional desire being met and memories of childhood and its traditions that has brought us together as a community. If you remove this deep subconscious desire for belonging and joy from the foods we eat it will be so much easier to eat wholesome natural and nutritious foods.

Many people I know suffer from constipation during this month. I would suggest hot water with fresh lemon in the mornings and evenings, monitoring your fibre intake and limiting processed foods. Try to make water a priority and include some physical activity after supper, which will aid digestion.

I’ve drawn up the Ramadan Diet with My Dietitian based on these concerns and questions many women are faced with as what to eat at fast beak and in the mornings.

Shop the Ramadan Diet here.

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Mom Guilt by Rushda Moosajee

I’m a modern woman. I make the rules I like, work for me, the ones I don’t, I chuck. My husband always says I push limits, test things and see how far I can take something unorthodox. I guess I married a man that would subtly remind about boundaries, but at the same time support me as I break societal norms and cultural expectations. As far as MOMMYING and DADDYING GO, we are both doing our best. People often ask. How do you deal with MOM GUILT? lol. This is a whole new concept to me. I didn’t know I was supposed to feel guilty for being alive with basic human needs, once I became a mom. At the same time, how come no one was throwing around DAD GUILT? Turns out modern day moms feel guilty, when they leave their kids to go to work, run errands, perform tasks of personal grooming, have lunch with friends, a date night and so forth. I don’t recall my mom feeling guilty having to work and contribute to a better life for me and herself as a kid. I was grateful my introverted mom has her independence, her own life with friends and maybe the odd hobby. I understand many of us moms have to go to work. For me its non negotiable. My career is who I am. My independent financial freedom is something I will always keep investing in. I can do as I please with my money, spend it however I wish on my son and my family. Running your own business means no maternity leave, no medical aid and no sick leave. Everyday I work on building enough for all my maternity leave in the future. Time and memories with my family is what I grind for every day. I went back to work 3 months post birth. IT WAS HECTIC. For many reasons. One being I WAS EXHAUSTED. You only really get out of the woods after 4 months. The woods is a term I use to describe the fight or flight survival instinct as new parents. Being exhausted means your body and mind cannot recover. It can’t overcome stress and can’t succeed physical trauma (birth). 

The second reason was the stress of BREASTFEEDING, especially because I wasn’t a successful pumper. I was rushing home between sessions with the girls and my own training and some life to repeat. I feel these two reasons were the major contributing key elements resulting in my HAIR LOSS. Of course not to mention the halting production of Growth Hormone once you’re no longer preggy. 

SO STRESS AND EXHAUSTION. How do I combat stress? I make sure things are being managed.

I stopped breastfeeding for several reasons, I don’t want to go into too much detail. My milk supply wasn’t keeping up. I wasn’t getting any rest, I was drained, my body wasn’t recovering due to zero sleep. My husband being an excellent father stepped up to do every single night shift when I stopped nursing. He wakes up to this day when Haydar cries. He soothes him and offers him his bottle. Haydar loves falling asleep on his chest and they have endless cuddles. Some people just cope fine with less sleep than others. I don’t, he does, lucky me. He understood how important it was for me to sleep and recover. Do I feel guilty about this? No. Not at all. I’m taking care of myself so I can take care of Haydar.

In the beginning its easy to cart a baby with you to gym, the salon, errand running and lunch. Once they grow into their own independence, they want to do their own thing. Since day 1 I’ve tried to be as easy going ad adaptable with Hay. Taking him everywhere with me, making him feel comfortable and confident in different environments. I’ve also allowed him to sleepover at his grandparents and visit family often, many play dates with cousins etc. I want him to live his best life, and that doesn’t always mean he wants to run errands, hang out at the gym or sit with me having lunch. We are lucky enough to have family support and eager hands to spend time with him. It’s beyond just babysitting. His days are filled with activities like walks, play dates, art, park outings, garden visits, swimming, the aquarium and school. I don’t want to bound him to me. I want him to be independent and free thinking. Am I guilty when I go to get my hair done? No. I am not. Wrestling a toddler who wants to clearly play at home with all his toys is far happier in his own routine. Am I happier once getting my hair done? Absolutely! We both stay winning. Lol

I’m also very lucky that I work for myself, I can take Haydar with me anywhere. To the gym, important events, on shoot, radio interviews and to train my girls, he’s on the beach when we train and on the prom with us when we run. When I was ready to fall preggies, I had established a work routine that would allow me to take time off. Being a personal trainer is demanding, as you have to be available for people outside of their working hours. Early hours of the morning and late at night. Being in control of my hours, I don’t work on Fridays. It has always been my time to run the mountain, be creative, catch up on marketing, new projects and do meetings I can’t fit into the week. Friday mornings has now become Rush & Hay Swimming Mornings. eish. I hate the pool but I love my son. He is part of my life and I’m lucky I created my business to include him. He is the original Glow Baby and has inspired so much of what I do and have created. MOMMA GLOW DIET is because of my breastfeeding journey with Hay. I hope to build many more products in the future, with my next pregnancy inshallah. My first pregnancy I was too focused on other things, but going forward, I am to create projects around a holistic approach to healthier families.

Do I suffer from MOM GUILT? NO. If I suffered from anything it would be FOMO. Lol. I need to remind myself that I shouldn’t smother him, but allow him to grow too, and spend time with other people that love him. Its selfish for me to want him in my space 24/7 when I am working on my own agenda, perhaps dragging him along, when he is tired or he could be galavanting with family members living his best life. All this time, I thought my kids would wait on me, when I’m out here waiting on him! Haydar, living his best life!

Love, new mom Rushtush

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Rush, what are YOUR body goals?

Although my business is helping you achieve your body goals, I’m often asked what I am training for and the goals I have for my body. My desires for my aesthetic is pretty much where I want it to be. Yes, I’m not the most buff, the most ripped and the fittest ever, but for me, I’m just right. Some people may have just started following me, or maybe come on to Rushtush the last couple of months. You might not be aware that the way that I train and the volume of training I do is in fact just who I am. I’m not training to achieve anything specific. I train for peace of mind, therapy, release, endorphins and to enjoy myself. It’s part of who I am. Through the past ten years and some more, I’ve evolved with my thinking of what I expect from my body. I’ve evolved in my idea of what my body should look like. I’ve stopped forcing my body to be what it does not want to be. I’ve done crossfit style training, I’ve been a runner, I’ve put in some bodybuilding work, been religious with my Muay Thai, and then boxing, I mean I’ve also been a yogi. All of these phases and styles have highly impacted the way I understand what womens bodies react too and adapt too and how we feel about what we look like.

Striving for a physique that doesn’t exist will stand in the way of your happiness and gratitude for your able body. Body types: Some women have high hips and broad shoulders, other women have fuller upper bodies and carry more belly fat than others. We all have different genetics and racial builds, and often a mix of some. It might sound like common sense to many, but I need to make sure I’m highlighting all the factors, so we can cancel out most of the struggle so many women are chasing. Hormones: Some women have more natural testosterone and therefore appear more lean as its easier to display athleticism. For example I can do 100 pushups and bench every day of the week. Yes I’ll be super strong, but my upper body just won’t appear as toned. But, my legs look insane on the daily. Functional Training: We need to fortify our bodies yes, and it doesn’t mean we have weak imbalances just because the aesthetic isn’t visible. For example you can have a strong core but no visible ab definition. That is purely body fat percentage, also the length of your actual torso lol. If you’re incorporating functional training int your weight lifting schedule you will definitely see tone. If you don’t know where and HOW to START I wrote this guide for you: http://rushtush.com/product/newbie-body/

I’ve always loved lifting heavy weights. To maintain a lean, natural but strong physique I don’t have to lift heavy weights often at all to achieve this. Especially because I am very short. My quads, back, forearms and shoulders grow wide very quickly. This is the main reason why incorporate so much body weight movement and odd lifting into my routines. I hardly get the time to do the cardio I’d like to do, because I have other priorities now. I’d rather snuggle with my kid than be on the treadmill. Get an extra hour of conversation with my son before I rush to get cardio in before my sessions. I’m doing enough for my body right now, so when I train I have to do the most. I also love doing the most when I do what I do. My body goals aren’t so much about a certain aesthetic, it is about how fast and light I feel with the right amount of power in the speed I’m operating. Feeling powerful in my own body is what I’m after. Obviously as we age we become a lot slower, and thats okay. I’m not the fastest. But I feel pretty fit when I’m going fast. I can wake up at any day of the week after not having run the mountain or done sprints in the beach in ages, to comfortably achieve a pleasurable fitness experience, no matter what I decide to do with my body. My recovery is excellent. I can go and go and go for days on end. Being your fittest means recovery is a gem. This is also what I’m after. This for me is body goals. I don’t compare myself to anyone else. I haven’t walked in another’s shoes, I don’t know what she sacrificed and did to get to walk in those shoes. We all have our own story and journey, and things unfold and become priorities at different times in our lives, that too is okay. I just wanna feel lekker, be injury free and happy when I train. I want to move well and accurate while enjoying every breathe in this body. That is goals for me! Its just a bonus that I look as good as I feel!

Love Your Coach, Rush xoxox

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Maintaining your Sexy During the Holidays

We trained hard all year, some over several years, we ate all our protein and green veg, drank all our hulk juice, only for our routines in the office to take a pause and festivities to take over. This means less time in the gym and more time with family and friends. Catching up over cocktails and mocktails snacks upon snack and preparing all the traditional meals families love. In this article I’ll be covering MY APPROACH to the holidays lol and then also WHAT YOUR APPROACH TO STAYING SEXY should be. These are techniques and strategies I use and live by. Depending on where I am in may life, I use what is relevant to me. There is no all or nothing approach. We need to adapt and evolve.

My Approach:

I’ve booked myself off on a sabbatical since November, so I’ve been on vacay for almost two months already lol. Naturally training is part of my life so that was never going to stop. But I also just needed a break from my routine. I did not derail my eating, but I’ve made a point to enjoy experiences, especially on my holiday in London. Even though my sabbatical is more focused on me resting more than training, these are my tips on how to travel healthy.

Travelling Healthy:

1. Pack running / training shoes and socks
2. Pack 2 x pairs of workout tights, 2 x long sleeve tops and 2 x bra built in vests
3. Buy washing powder on arrival so you can wash your training kit and alternate outfits
4. Pack in mobile running strap and ear phones
5. I always take my GREEN VIBRANCE POWDER with. You can get sachets or any green powder, the Green Vibrance is my favourite. I’ll have it with some water on my trip or add to 1/3 of a green juice I could find at the shops. You’ll be surprised how easy it is to locate green juice. Just watch out for high fruit content. Most of them don’t compromise mostly of leafy greens like spinach, kale and celery and will have more pear, apple and pineapple varieties. I use what I can find and I’ll add water to 1/3 of a juice and will save the rest.
6. Have 1 Green Vibrance / Green Powder Tonic and Green Juice mix per day. This will be ONE of your meals. This is a strategy I use to keep myself in check.
7. Make sure you have control over all your meals, and plan your eating schedule ahead. When travelling with a bigger family group you’re not always in control of your eating because everyone has different demands. Make sure you factor in eating a heavy meal, by keeping your other meals light on the day during holiday. Don’t get set up by spending your entire vacation held hostage by others eating needs. If you don’t want to eat a big breakfast, learn to say no thank you. Family members understand that ones personal health is now a priority for many, more so than ever before. I always packed my boiled eggs from my holiday brekkie to carry over into a lunchtime snack. This way I had space to eat a decent dinner. After all I am on holiday.
8. Don’t fall into the self sabotaging myth of “but I’ll be walking so much on holiday!” I can eat what I want. No you cannot. Be kind to your body and give it the nutrition it deserves. Your body isn’t a rubbish bun.
9. You don’t need to eat EVERYTHING on your plate. Its okay to eat until you are comfortable not until you are stuffed. Get a takeaway.
10. Google / Insta Google lol local gyms. Try out a new class nearby, yoga studio or a new concept. If you’re going to Thailand, why not seek out a Muai Thai gym? If you’re heading to Europe, there will always be new concept gyms and hype training styles we haven’t experienced yet in SA. If the views are breathtaking schedule in a hike.
11. City Location (no hotel gym): What I usually do is run for 30 minutes away from my location and turn around on 30. Lol run done for the day.
12. Resort Gym: depends on my mood, I’ll do treadmill work, incline walk, flat run, jog, sprints total 30 minutes. Then I’ll do a top up weights, medium weight, 12-15 reps 2 sets, because I’m lazy. Just something to let the muscle know its still there. Nothing too aggressive. I love traditional deadlifts, 1 leg deads, bent over rows, squat variations, plank rows, shoulder presses and tricep extensions. I like to look lean on holiday and I don’t want my muscles getting too stimulated and puffy because I’ll be eating a lot carbs.

What happens if you don’t have a nanny and your trainer is on holiday? UGH. I hate not having my scheduled sessions booked in my diary. I thrive on routine. No one fuxks with my session times, but me. PLAN AHEAD. I make sure I either arrange a family member or I do a run on the promenade where I can take Haydar in his jogger pram or take him to V Club. I call on friends and clients and book runs with them. This way I know I will get it in. I schedule trail runs with my husband, he will make sure I get on that mountain. But more importantly, he prefers me when I’m on a steady consistent training rhythm as I’m just so much more pleasant and lovely. Lately I’ve been very sick and have rested to get my health back. Sometimes, for some, rest is more valuable than time in the gym.

TIPS FOR THE HOLIDAYS
1. You don’t have to EAT EVERYTHING YOU SEE. Be selective.
2. Wake up early and work out even for 30 minutes in the lounge. If you don’t know what to do YOUTUBE. If you need help I have my BODYWEIGHTSERIES WORKOUTS available for Beginner, Intermediate and Advanced. You don’t even need weights
3. Never skip a Green Juice as a meal.
4. If you’re on Naked Glow you can even do OFF DAYS for two days, then one STRICT DAY. OFF DAYS on Naked Glow are better than ROGUE DAYS. If you don’t have Naked Glow you can get it here.
5. Arrange a hike or a fitness family day with family members.
6. Always ensure there are salads and greens at family functions. Always take your own, just in case. You don’t need to eat bread and other starch. You don’t need to do anything you don’t want too.
7. Its okay too be hungry. Its not long until your next meal. Try to get comfortable with the idea of not always needing to be full. Consider intermittent fasting, especially if your meal was heavy the night before. You wont die of hunger. Everything will be okay.
8. Don’t restrict yourself too much and be too strict on your lifestyle. There is no need to be hard on yourself. Causing stress over missed sessions only leads to an unhealthy obsession with working out. It also increases your cortisol levels which makes it difficult for you to lose weight anyway. Life is short and you’re meant to be happy on whatever “diet” you are following. Your journey is meant to be enjoyed and should be one of longevity. Intense courses of deprivation will only lead to a negative relationship with food and yo yo dieting. Be flexible, because soon the festive season is over and we are back into our routines!

Happy holidays and enjoy it!
Love Rush

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Is there a cut off time to eat at night?

I often get asked, “Rush when is the latest I can eat? I’m working / studying late / I’m on a night shift, will my ‘diet’ still be effective?” Yes. Somewhere along the line people got brainwashed into thinking if you eat your carbs at night it’s going to get stuck. Many have the thinking that because we are less active in the evenings, that this theory could be true? For whatever reason, I’m here to tell you it aint true!

The problem with late night eating is we are often indulging in high calorie foods late at night. Ask yourself, am I eating for comfort? Stress? Is it a habit to have something sweet before bed? Address emotional and habitual eating issues first, before beating yourself up about “sticking to diets.” My advice here would be to replace unhealthy snacking and meals with healthier options, or omit a snack altogether and start new rituals and habits. Some hot water with lemon, herbal tea and a catch up with a family member. Meditating, praying, reading or watching your favorite show. There are many things to do beside mindless eating.

What happens after you eat any meal? Your stomach is filled with food and water. You have a food baby, right? This is going to happen any time of the day that you decide to eat. DUH. Unless you’re Beyonce on world tour performing in a leotard, only then are you going to eat teeny tiny meals throughout the day. This is not functional for many. It is normal to be a bit bloated after a meal. It is normal to feel heavy. This natural occurrence won’t affect your result over all.

CALORIE ALLOWANCE & TECHNOLOGY
I don’t want to get technical here. I don’t want you to measure, track, log or weigh your food. That is madness. I do however think when you are educating yourself on what foods carry what weight in the calorie department it is a fantastic way to learn about calories. Balancing your calorie expenditure vs your calorie intake is no way to live. Many people get caught up in how many calories did I reach today? How many calories did I burn today? Tracking absolutely everything can have a negative affect on your long-term stress for many reasons. We are so quick to turn to technology to give us answers that we completely unlearn ourselves. What is your heart rate? Are you reaching it? Are you recovered? Are you in the safe zone? You need to be present and alive in your body, listen to it and adjust yourself appropriately. Knowing when you are full, listening to specific cravings and performing moderately in the gym are things we need to be in tune with within ourselves. We don’t need apps and technology to track our worth.

A TYPICAL DAY
If you’re observing a healthy diet on any given day, it doesn’t matter what time you eat what. You need to look at your total days worth of meals, snacks and drinks. If you’re controlled with your eating and you’ve been diligent with exercise and movement, there is no need to be concerned with what time you eat what meal. It’s not going to matter. Your body doesn’t know what the time is. Your metabolism will act the same in the morning, as it would at night. Yes in the morning your stomach is its flattest, you will feel your lightest. This is because you had a night of ‘fasting’ ie sleep. Lol. So you will feel light. Address your gut and your digestion and that will only ensure that you are regular throughout the course of the day. If you feel “fat” by the end of the day you are eating the incorrect food for your body and your digestive system is whack. Eating allergens that cause inflammation in the gut is a culprit here too. If you eat whole natural foods, have enough water and get movement in, you wont feel sluggish, heavy, bloated. Food should be used as fuel and pass through your system efficiently. If you don’t know what to eat, start with a CLEANSE, to teach you how your body responds to whole foods. Check out my two CLEANSES here http://rushtush.co.za/shop/glow-guides/glow-cleanse/and http://rushtush.co.za/shop/glow-guides/winterglow/ for a detailed plan.

LOOK AT THE BIGGER PICTURE
Don’t forget its not about ONE DAY. Its about a collective of days, for how long can you repeat those days? That’s what yields results. For me, I like to look at my day as a whole. Then I look at my week. Roughly I know which days my body will require more nutrients. I know which dates I’m going on with friends to enjoy a meal I’ve been wanting to eat, and which days will be physically and emotionally draining. Those days I need more. For the rest of my meals and snacks I’m to the point clean. You need to be real, honest and relaxed about this journey. If you added 8-10kgs over years, you cant expect to lose it in a few days or weeks. You need to enjoy the journey, discover your healthy side and eat a few meals at night without sweating it. You will still achieve results, over time, focus on the bigger picture.

Happy holidays and enjoy it!
Love Rush

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I want to GET FIT but I don’t know where to START? By Rushda Moosajee

START AT HOME, like I did.

How to build a home gym

You don’t need to have a membership to START a fitness change. All you need is yourself, some space and a plan. If the weather isn’t favorable for an outdoor mission, don’t fret, your lounge and a playlist will do. You can start off with BODYWEIGHT movements and exercises. Try collecting odd dumbbells from siblings and family members. Buy a pilates ball, a medicine ball, ankle weights and even a kettlebell, if you’re planning on getting serious. I love a jump rope, they’re so affordable as well. None of this equipment will ever go to waste. A training inventory is essential in every household!

HOW DO I START?

CREATE A VISION BOARD

Build your visual, your mood board. Be realistic. Don’t compare yourself to other people. It’s all about focusing on traits, elements that you envision for yourself. It’s not about becoming someone else. Its about creating a better, stronger, fitter and healthier you. Be very specific about the visuals you use.

DRAW UP A SCHEDULE

Drawing up my workout schedule for the week gave me butterflies, every single time. Planning out the days you would do WEIGHTS, REST and CARDIO will give you a clear outline what is required bare minimum. Setting small goals week by week build in second nature habits for the rest of your life. It also puts your schedule into perspective. Am I training too much? Am I resting enough? Is this unrealistic? Will it create self-loathing if I don’t make my sessions? These are questions we often overlook. Don’t be over ambitious. Do what you can. Training too much is counter-productive and very unhealthy to anyone’s goals. Also learn to be flexible. Being too rigid can create more stress. We want happy stress free carefree babes.

DRAW UP YOUR WORKOUT

Know exactly what you’re going to do before you get there. Before you enter the gym or start your workout make sure you have a plan. Even I draw up a small workout on my phone. Why go to the supermarket without a list, then get home and cook off the method? It is vital to stick to rep ranges and sets, set out for the workout and the day. Congratulations for working out and getting to the gym yes, but even your workouts need structure and progression. If you’re unsure on how to do this I’ve drawn up NEWBIE BODYhttp://rushtush.co.za/shop/glow-guides/newbiebodytrainingguide/ If you are working without weights especially at home or on travel I’ve drawn up BODYWEIGHSTERIES to help http://rushtush.co.za/product-category/bodyweight-series/ it features Beginner, Intermediate and Advanced workouts.

ONCE I GET STARTED,

How long should my workouts be?

30-45 minutes is enough. From start to finish. 30 minute workouts should be more intense. Consistency is better than intensity. I would prefer my clients trained consistently over a long period of time, rather than too intensely for a short period of time with many breaks in between. Training intensely for 90 minutes and doubling up on sessions only causes stress on the body, disrupts sugar levels in the body and cause hormone imbalances.

How often should I weight train to see results? What do I do for the rest of the week?

Twice per week weight lifting at a very intense and structured program is perfect. The rest of the week should be cardio, fitness and mind workouts. For me running outside is considered mind and cardio. Biskop would be fitness. Boxing would be fitness and upper body. Trail running falls under mind and body. Best results for females would be training split body parts twice per week. This gives the muscles enough time to grow and recover to reap optimum muscle definition. I prefer splitting legs with glutes and then upper body and abs. All workouts are functional with a few isolated free weight movements. 2 x WEIGHT sessions, 2 x CARDIO sessions, 1 x FITNESS session and 1 x MIND session = 6 sessions out of a 7 day week. is more than enough. If you’re looking to trim down and your body bulk is your biggest concern, then CARDIO & FULL BODY workouts should be your focus.

How long before I see results?

12 weeks of consistent training. If you miss a day here and there, catch a cold or just taking care of your health, its no big deal, just start every day new. Get back on the track. after 1 week you will feel the difference but only after 2 months (8 weeks) you will start to see a physical change. A significant difference will occur after 3 months. You should look at 500g of healthy weight loss per week. Give yourself a chance in your new routine before you give up and throw in the towel, saying “things aren’t working!” the magic happens day after day. Give yourself a chance. *TIP* take before pictures. Front, back and sides. Make collages and compare your progress.

If you feel you need more help, beyond kicking it on your own. I’m more than happy to help. If you’re in Cape Town my private ladies only studio will be the perfect place for to get nurtured and guided along the next steps of your journey. MORE DETAILS http://rushtush.co.za/glowstudiocpt/

Love Rush