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Detox your Life for Mental Wellbeing

Protecting our peace needs to become a priority in all of our lives. It has not always been easy for me, but I have learned to prioritise my mental health. It’s as important as my physical health. Everything I do, is to ensure that my mind is working optimally, not just for myself, but for those around me.

Below are some of the things I have worked on and have put in place that have assisted me. I hope these tips will help you too.

 

Communicating effectively.

A big part of maintaining my mental health is ensuring that I am on top of things and managing my time productively. I always ensure that my team’s up-to-date and well-briefed on their tasks. Knowing that they can comfortably carry out tasks makes it easier for us to deal with curveballs. Clear lines of communication are crucial to managing work stress for me and my team. It’s also important that everyone is on the same page and that we are working well in advance on our specific tasks and campaigns according to a deadline.

I don’t like to operate in a “last-minute panic mode”. I think that this is a toxic work environment that I don’t want to be a part of nor subject, my team, to. I want everyone to have a healthy working environment as much as possible, that is within our control. It is also important to rest when needed and take time off from work.

Filter out negativity.

It’s taken me a long time to get to this point (and I work at it every day). You can start working on protecting your peace by filtering out what you read and see on the internet as well as who you spend time with. There’s no need to expose yourself to things that aren’t going to benefit and serve you well.

Spring clean your friendship and family circles.

Limit your interaction with negative people who bring you down. Even if these people are immediate or extended family members. Always speak up for yourself.

If it’s possible for you, become financially independent and create boundaries. The more financial freedom you have as a person, the less likely you would feel the need to do things, that you don’t want to do and the less likely you would feel the need to stay in relationships that no longer serve you or are abusive.

Monitor and create your own support structures and ensure that you surround yourself with people who have the same values, morals and mindset as you. You don’t want people around you who will drag you down or into their mess. In your career and personal life, it’s important to have people around you who uplift you, and help you grow.

Listen to music, pray, meditate, and exercise.

Family, financial, mom-stress and responsibility also exist and need to be managed because I want the best out of life and tackle things from all angles in order to live and not simply exist. I always turn to music, dancing, meditating, and training.

Training plays a huge role in mental health and gives your mind clarity because moving oxygen through your body creates optimum physical health which encourages optimum mental health. Working out is not about being fat-phobic, it’s about transforming your life.

If you can achieve something in the gym that you never thought possible you’ll realise that you can do anything! That then filters into your career and personal life.

Proper nutrition and hydration are key.

Healthy food sources boost your mood, and improve mental clarity and well-being. See your eating plan as a mental health detox. My Glow Guides are a great place to start.

Get enough sleep.

Sleep is very important for mental health and clarity! If I feel overwhelmed over things that I cannot control I turn to emotion-focused therapy and also use CBD gummies with RushTush Calming Tea.

Lastly, do more of what you love. Try deep therapy, choose your battles and protect your peace. You have to look at mental well-being on a holistic level. You can’t just focus on diet and still surround yourself with negativity. If you are going to cut out refined sugars from your diet then you must also cut out that toxic friend from your life. You know the one that only needs you during a break-up and drags you down.

Detox your life on a 180-degree level to attain your own personal peace.

Love,

Rushda

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Green Juice, Not Just a Trend

GreenGreen juice has become a part of everyday life. It’s on almost every restaurant or coffee shop menu. It’s in the hands of your colleagues and many celebrities. But, green juice shouldn’t just be a phase you follow until the next trend. The Hulk Juice has been the superstar of my eating plans for many years because the benefits stand the test of time and aren’t just seen or felt as a trend.

You may know that green juice is good for you, but do you know why you should drink it and what it actually does in your body?

The Hulk Juice is filled with vitamins and nutrients that is absorbed into the bloodstream and transported to various parts of the body immediately. Your body doesn’t need to break down the juice, so you’re giving your digestive system a mini-break.

Immune Boost, After One Glass
It’s filled with antioxidants and phytonutrients which help to resist damage caused by free radicals. Free radicals are not good, they weaken and burden our immune systems. The Hulk Juice also boosts gut health, which ends up improving your immune system as well because part of it is located in the gut. It works in the gut by assisting microorganisms to absorb nutrients in order to be strong enough to protect us against disease. It also alleviates constipation and regulates bowel movements. The regular bowel movements is also due to green juice’s detoxification properties.

Detox Made Easy
The body is designed to detox itself, but drinking green juice actually helps the natural detoxification process. It also supports the various stages of detoxing by ensuring that the body has the required nutrients to clear out toxins. It also improves the health and function of the liver; which is responsible for detoxification. The result of the detoxification is a less bloated stomach, reduction in cellulite and a clearer complexion.

The full body spring clean also touches the reproductive organs which improves your fertility. Hulk Juice is also great during pregnancy and postpartum recovery.

Glow Inside-Out with this Beauty Elixir
The effect of what’s happening on the inside is seen on the outside. Hulk Juice slows down the aging process making you appear more youthful. Your complexion will clear, your skin will glow and your eyes will become brighter. The ingredients also improves the health of your nails and hair. The vast beauty benefits of green juice is also due to hydration and its rich concentration of Vitamin C, Antioxidants and Vitamin E.

Boost Your Energy the Green Way
Not only will you SEE the effects of the body detoxing, but you will also FEEL them. You will feel healthier, lighter and more energetic. Hulk Juice is a great start the day and is the perfect snack when you have energy slump as it gives you an instant boost. In addition to these benefits, the Hulk Juice recipe found in the Glow Cleanse e-books also boosts your electrolyte levels, helps alleviate stomach cramps and nausea and acts as a natural antibiotic.

It’s a Family Affair
Kids will benefit from the addition of veggies during growth and development. Teens will benefit from the natural energy it provides. The elderly will also benefit from it as assists to alleviate some of the ailments that they may be faced with.

Hulk Juice also helps prevent or lower chronic illnesses, helps fight cholesterol and is anti-inflammatory which may prevent blood clots. It can also help them digest much-needed nutrients, especially for the elderly who are beginning to lose their appetite, which can happen as we age. Research also indicates that drinking green juice every day helps keep the heart healthy and regulates blood pressure and blood sugar levels.Hulk Juice also helps with cell regeneration has cancer-fighting properties, helps to shed weight and reduces inflammation in the body. It also aids in the production of red blood cells, assists the blood to transport oxygen better and can even help treat anaemia.

The Hulk Juice increases, your family’s intake of veggies and greens, especially if you’re not eating enough of these nutrients. With that said, having a Hulk Juice is not about drinking your greens instead of eating it. Ensure that you are eating enough veggies and greens.

Now that you are more informed about what’s in your green glass, hopefully when you drink it you can visualise these benefits entering your life. If you want to take these Hulk benefits forward and capitalise on alkalising your nutrition, I’d suggest following the entire Glow Cleanse, which is inflammatory-free (i.e. gluten and dairy free), which is perfect for the entire family.

Share your green journey with me. I love to hear it. Pop us an email at info@rushtush.com

Love,

Rushda  

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Nutrition during Ramadan

Ramadan is a special month for Muslims across the world. Health is one of the biggest blessings anyone can have. Make the most out of this special time by making correct food choices that fuel and nourish your body. These tips will go a long way in helping you ensure that your body has the required nutrients it needs for your daily tasks.

TIME FOR A GROCERY HAUL

When creating your weekly and monthly shopping lists, try to concentrate on whole foods with less ingredients and good quality, nutritious food sources. Try to avoid simple sugars, white breads, high carb veggies like white potatoes, cereals with high sugar content.

BE A MEAL-PLANNING POWERHOUSE

Creating a weekly meal plan is a great idea to ensure that you remain on track. You could want to turn to hearty and delicious dishes after fasting all day, so try some options that you could make for the whole family from Glow Cleanses include the scrambled egg dishes, the egg cups, Muscle pancakes, chicken burgers, salads from the Glow Cleanses and sweet potato fries, roti and curry. You could also mini versions of the pizza recipes if you have the Momma Glow. Or make an egg dish or a smoothie from my Ramadan Glow. The recipe can feed the whole family if you tweak the quantities of the ingredients listed.

You can also eat foods that are more nutrient dense during eating times as you are not consuming anything throughout the day. Try this free recipe from the Ramadan Glow diet and make a big batch of oats for the whole family in the morning: https://rushtush.com/almond-coconut-flex-bowl-recipe/ this is my go to in the morning and it’s all that I eat for Sehri as it’s the only thing that sees me through. Once you’ve had this well-balanced, filling and nutritious brekkie, you will definitely appreciate the Ramadan Diet.

For help with your meal plans, try the Ramadan Diet. It also contains a built-in shopping list for extra convenience.

PROTEIN GIVES YOU POWER

Getting an adequate supply of protein is essential to maintain muscle and keep you satiated for the day ahead. Some great options include lean mince, lean cold meats chicken breasts, eggs, cottage cheese, fish, plain yogurt, chickpeas, lentils, beans.

How do you know if you should start taking protein powder? I’ve broken down your FAQ here.

KEEP THINGS COMPLEX

During this time, you want to avoid the simple carbs! Try to add carbs that will help fuel your body and give you energy. Low GI options also create a slow release of carbohydrates in the body making them a great option for the day ahead. They also maintain your blood sugar levels so they don’t spike- which tends to happen with simple carbs. Try to eat more whole wheat food options, sweet potatoes, and oats.

STEER CLEAR OF EMPTY CALORIES

Foods that don’t benefit the body should be avoided if you are focussing on your health during this time. Why not try to make healthier versions of your favourite meals? There is no point in consuming empty calories as it won’t help fuel you for the day’s task. So try to avoid simple carbs, empty calories, high sugar foods and foods that are too high in fat. Instead, opt for fats like olive oil, coconut oil and avocado.

STAY HYDRATED

Water is essential for the body so sip slowly on 1 litre before sunrise and 1 litre after sunset. Follow the recommendations in the Ramadan Glow to ensure that your body is kept hydrated.

HOW TO INCORPORATE RUSHTUSH PHARMA

Use the Metabolic Oral Spray at breakfast time and have your meal as per normal.

Take your Gluc Support after your breakfast meal and your second pill with your meal, when you break your fast. See full pharma range here.

SOUP UP YOUR LIFE

Dig into bowls of nutritious, warm and hearty soup especially on cold nights. The soups will help you pack in more veggies into your diet during this month. My favourite soups are the Hulk Soup – filled with gorgeous greens- and the sweet potato soup in the Winter Glow. You can have your soup with brown bread with an egg for some extra protein.

I hope these tips help you feel good and energised during the time you are fasting. The Ramadan Diet eating plan builds on the information given here for those needing more help. There are tips for building your own meals to ensure that your body has enough calories and nutrients. There’s also advice for those experiencing symptoms of constipation. As well as how to get enough water, and beneficial information on how to not overeat at eating times.

YOU CAN GET YOUR VERY OWN RAMADAN GLOW EATING PLAN HERE

The plan contains healthy cost-effective meals including smoothie recipes, protein pancake recipes and egg meal options. No food group is excluded and the eBook is all about showing you the right foods to consume during Ramadan. The eBook even lists what to throw out the fridge and pantry and what to eat instead. I hope you enjoy creating the delicious meals featured in the eating plan as well as the freedom that comes with preparing your own RushTush approved dinners using the guidelines inside the eBook. This is what makes the eating plan so easy to follow and is sustainable for the entire month as well as for years to come. You can also use this eating plan for the entire family for healthy weight loss during this amazing month. And if you are looking to maintain your lean muscles that have come with training (using the RushTush app I hope) then this plan is also for you.

Ramadan Glow is created with love by RushTush and MyDieticianZA. It costs R450 and can be used along with the RushTush pharma range, so don’t forget to stock up on your protein powder!

If you are training during Ramadan, be sure to check this link for my tips: https://rushtush.com/ramadan-training-fitness/

May you be richly rewarded for your sacrifices.

Ramadan Mubarak to you and your family.

Love RushTush

XOXO

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Fitness During Ramadan

Fitness and wellbeing have finally engrossed almost all 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 it’s 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 it’s 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 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. But it’s better than nothing. I love a little night walk on the prom and a cardio session before I break my fast, but this isn’t always possible with family responsibilities.  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:

Just before fast break.
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! To make your job easier, I’ve put together workouts you can do at home with zero equipment needed. Access my BODYWEIGHT BABE CHALLENGE on my fitness app, RushTushFit. If you’re running out of time transform the workout into an express one by only doing half. Save the rest for the next session.

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 won’t 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 ensure 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.

There are workouts on my app that use weights too. Just be sure to half the workout too, as fasting can be draining, and you might want to attend evening taraweh and prep for the next day.

So, you can easily rotate your cardio evenings and your weightlifting 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 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 fiber 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 break and in the mornings. Shop the Ramadan Diet here.

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Take Your Workout To “The Next Level” Using Stairs

You’re a busy woman, with limited time to exercise. You might even want to train for an hour but end up not having time. With everything you have to get done in a day, you want maximum results in minimum time-  exercise that delivers a cardio workout while also toning your body and legs. The truth is you have access to the cheapest, effective form of exercise, and it might even be in your own home or apartment building. Yes, I’m referring to the stairs. 

I love adding stair drills to my cardio or warm up routine.

Here’s why:

Stairs Training Magnifies Your Fitness, in Turn Burning Fat
Stairs offer huge cardiovascular benefits and of course this would be the number one reason to add it to your training plan. A person weighing 75kg could burn up to 340 calories in just 20 minutes by running up and down stairs. It’s an easy way to burn fat during cardio days while following my Newbie Body Program or the Stairs Series on my RushTushFit App.

Even though flat surface walking and incline walking is appropriate to burn fat. Running stairs demands more muscular work and is obviously a lot harder, meaning you will burn calories just recovering from your workout.

It Burns Calories Even After You’ve Completed Your Session.
Walking up an incline requires more effort to maintain your balance and stairs (at a 15 percent incline) burns about 67 percent more calories than walking on flat surfaces. 

It’s Free 
You don’t need to spend every day in the gym or in a workout class. What I love about stairs and climbing anything is the opportunity to be in a new environment, and getting in my zone. It’s a therapeutic moment for me, reaching summits and releasing energy.

Keep the body guessing and change things up by alternating stairs with running outdoors. That way you will also avoid a plateau during weight loss. 

Stairs Offers Body Toning Benefits 
Think tighter, firmer glutes.

You can add resistance exercises to your routine by holding dumbbells or a kettlebell while performing elevated leg lunges and calf raises on the first step. You can even do box jumps, burpees and mountain climbers on the first step to increase your calorie burn.

For an added burn, I also love strapping on a pair of ankle weights before jogging up the stairs. A weighted vest is also great.

It’s Quick
You don’t have to jog up the stairs for hours. The stairs help your body go into cardiovascular fat-burning mode super quickly. Keep your stair sweat sessions to 10 to 30 minutes.

And there you go. Using stairs is the perfect way to work the entire body by elevating the heart rate, torching calories while also shaping and sculpting your glutes, quads, hamstrings and your calves.

All this, in the most affordable way and shortest time possible.

Love,
Rush

Xoxo

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Carve Out Your Goddess Body

If gaining a healthy and fitter body is your goal, then you’re probably wondering how to start. While nutrition is essential in creating your best self, training accordingly is also important. 

If you have some weight that you’d like to shift, I would start with a 45 minute cardio-based session 4 times a week. Begin with 30 minutes building up to  an hour. Follow this routine for about a month. From there, assess your progress and begin to add some weight-bearing fitness sessions. Two or three full body weight training sessions along with cardio will suffice. 

If you are a newbie looking to work on your fitness, but you don’t have any equipment at home or are still insecure about lifting some weights, I would suggest doing my 6-week Bodyweight Babe Challenge on the RushTushFit App. You’ll get familiar with moving your body, in a resistance, bodyweight way. This is still challenging and you will still get the same results. I feel that this is a nice introduction to my Fitness App, which incorporates more weights. Get familiar with using and moving your bodyweight.

If your goal is to build that perfect peach, the RushTush TushSculpt Programme on my App is for you. It consists of 12 sessions – two sessions per week over six weeks. The programme is what I have used to create my Tush over the years and features exercises that build and lift and shape your butt, while still slimming down the thighs. 

If you want to lose belly fat, then the Glow Cleanses and the Naked Glow diet will help you lose in kgs and cms. Focus on cardio especially High Intensity Interval Training (HIIT) and circuits. More flat tummy quick truths here.

When you’re ready to maintain your weight loss then work out at least three times a week AND follow the maintenance part of the Glow Cleanse. 

Looking to elevate your training week by adding more sessions in?  The Bodyweight Babe challenge will help you achieve a leaner, even more toned result. What’s great is it’s purely bodyweight; my favourite way to train (apart from kettlebells). Slot these sessions in in between your usual schedule. I particularly enjoy doing this when the weather is bad and I don’t want to brave the outdoors to my cardio. An in-house session does the trick.

While some have aesthetic goals, others may just want good health, in which case choose any workouts you love. Be active for at least 30 minutes a day. Include outdoor training, cardio and weight training as these types of training are good for your heart and bones! Yoga is also great. 

Looking for tools for your fitness goals?

The NEWBIE BODY is an 8-week programme featuring weight training and cardio routines. It shows you what to do when and also how to do it.

Download the RushTushFit App on Android or Apple devices for a collection of fitness programmes in the palm of your hand. The app offers programmes for all fitness levels. All exercises are explained and demonstrated. Your first two weeks are on the house. 

I am excited to be part of your fitness journey.

Let’s get your goals!

Love, 
Rushda 

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Make The Switch: Tips On How To Become Plant Based

Plant based diets have increased in popularity and there’s no doubt that eating more veggies improves our health. Becoming vegan or vegetarian can come with concerns including calorie, protein and calcium intake. It’s important that you don’t deprive yourself of nutrients when making the change.  

Firstly, take your time and prepare yourself. Try to go vegetarian – where you can consume dairy and eggs, before going vegan. My Glow Guides have both options for you. You could also try ‘Meatless Mondays’, be plant based until supper or vegan challenges where you go meat free for a month – the choice is yours.

Before transitioning, stock up on vegan and vegetarian recipes, that way you will have a variety of meals to start with to keep things interesting. Good options are chickpea burgers, salads, falafel, curries, soups, fresh juice (like the Hulk Juice) and smoothies – all available in my Vegan and Vegetarian eBooks.

Newbies to plant based diets must ensure they get enough Vitamin B, through supplementation and eating seeds and nuts (sunflower seeds, almonds etc.) dark and leafy vegetables (broccoli, spinach etc.) and fruits (citrus fruits, avocados, bananas). Vegetarians can include eggs/product from animals excluding meat. Get protein from vegan protein powder, spirulina, quinoa, oat milk, oats, brown rice, basmati rice, chia seeds, nut butters, broccoli, spinach, asparagus, potatoes, sweet potatoes and Brussels sprouts. Lentils are also an amazing option (contains 18g of protein per cup). Beans and chickpeas contain about 15g per cup (cooked). Green peas – contains about nine grams of protein per cup – which is actually a bit more protein than a cup of milk.

The challenge with vegan options is that they’re NOT complete protein sources whereas meat sources are.

You can, however, make your plant sources complete by combining two or more of the above options in one dish.

Remember that calcium is not just in milk! As a vegan you can get calcium from broccoli, edamame, white beans, tofu, figs, kale, and oranges. Sardines and salmon are good options if you’re a vegetarian eating seafood. 

Lastly, ensure that your body is getting the nutrients and protein it needs by filling your plate with foods from each colour of the rainbow.


See my Hot Chic Cauli Curry Recipe from the Vegan Glow:

SERVES 2

INGREDIENTS:

10ml cooking oil
65ml chopped onion
5ml ginger and garlic paste
5ml mustard seeds
10ml cumin powder
2ml nutmeg
200ml-grated tomatoes
1-2 green/red chilli chopped fine 500ml baby spinach
400g cooked/canned chickpeas 7ml salt
40ml chopped coriander

METHOD

1. Heat oil in medium size pot and add the onion and allow to brown slightly before adding the ginger/garlic paste and mustard seeds- stir and reduce heat.
2. While stirring add the powder spices and about 200ml grated tomatoes and allow to simmer for about 10 minutes.
3. Add the chopped chilli, chopped spinach and chickpeas, season with salt and cover the pot and allow it to simmer on low heat for about 15-20 minutes.
4. Remove from heat garnish with the chopped coriander and serve with cauliflower rice.


For more help on your journey, shop the Vegan Glow and Veggie Glow. They contain everything you need to make the switch.

I hope your new plant-based diet is fruitful – pun intended LOL

Love,
Rushda

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Workout with RushTushLife Skin Tools

I recommend a kettlebell to chisel muscles, but for toning the face I turn to my Jade and Rose Quartz Crystal Tools. 

Here are some of benefits of the RushTush Skin Tools: 

  • Improved circulation.
  • They give the skin a fresh boost of oxygen.
  • Pores instantly appear smaller, giving you a smooth complexion for your make-up application.
  • Your skin looks tighter with regular use.
  • Skin Tools amplify the skin’s detoxification process. 
  • They help with lymphatic drainage as they flush out congestion and swelling. If you a regular sufferer of sinusitis, am and pm massaging can alleviate symptoms.
  • They help you glow from within as the skin appears dewy, especially when used with skincare products. 
  • Improved skin absorption of skincare products and oils. 
  • Increased blood flow to the face.
  • Reduced appearance of wrinkles.
  • Assist in regeneration of skin cells.
  • Acne-prone skin may become clearer with regular use.
  • Reduced puffiness under the eye and assistance with dark circles too.
  • With regular use, they can give you a mini face lift and even help minimise a double chin.

Tip: If you wake up with puffy eyes, refrigerate your facial roller before rolling the small end over the under-eye area. Remember to be gentle. 

You can use Gua Shas and the Mushroom Stone on larger parts of your body, by applying oil to the skin, then massaging in with the Gua Sha/Mushroom with firm pressure.

Use these tools to metabolise tension headaches.

If you are ready to get rolling, then shop the collection here.

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The First Step to your Fitness Journey

Getting your goal body is a marathon not a sprint and your journey starts with the first steps. 

Sometimes I find that women are too focused on the scale when setting goals. Instead, focus on the feeling that crushing your goals will bring you. Goals like, wearing your fave jeans again, bonding as a family over health, or running without becoming breathless. Or how about the joy you’ll have after running your first 5km? While I have a goal weight, I prefer to think about the feeling of running on the Promenade in whatever it is I choose to wear, hair tied back with tanning oil on my legs. I love the feeling of being fit and strong! 

If your goal is to hike – join a hiking group. To run your first marathon – Google running programmes. To become fitter as a family, then maybe hit the Promenade for morning walks together and start looking for workout programmes.

Whatever your goal is, be sure to develop a plan. 

Your plan should also include cardio, strength training, stretching, rest days and progression to prevent stagnation. I used to type my workout plan on my phone, but lucky for you, you don’t need to…my plans are on the RushTushFit app for you to try. Download it here and receive two weeks of free training!

The power of visualisation.

One of my success secrets is visualisation. Collect visuals of moments you wish to have and the person you are going to be. Be specific. Create a folder or make a collage, stick it on your desk or make it your laptop & mobile screensaver. Look at these visuals and feel it every day.

Monitor your results using photos. Take a front, side and back pic each week. 

Always follow a nutrition plan or a guide of some sort, as exercise alone won’t get you optimal results. Often, people underestimate how important the nutrition aspect of achieving your goals can be. If you’re trying to be stronger, lift more, even put on weight, nutrition is an important key. Not only will it change and transform your shape but, it’ll make you healthier, stronger and result in longevity because it’s more about how you’re feeling.

Remember, that food is medicine and whatever you’re putting into your body, needs to be of a certain quality and standard, to make sure that your brain is functioning properly so that you can be in the right mindset, to train on a physical level.

The quality of life and the type of food that’s going to give you mental clarity; it’s going to improve the way you think, which has a direct link to how your body interprets exercise and the food. It’s all linked on a conscious and subconscious level, the messages that you send your body, to whatever goal that may be.

Your mindset can’t be right, if you’re feeding your body, poor quality food because you’re starving your body of the correct kind of nutrition. This is why I will always advocate eating plans that are wholesome, that are based on full food groups and that can create forever, healthy eating habits.

Ensure that you’re fuelling your body correctly. If you are looking to shift weight then fill up on green veggies and lean proteins and don’t forget your daily Hulk Juice.

Try to change your mindset where it comes to food. I focus on how the healthy food I’m consuming fuels my body for my training. I think about how veggies and protein are helping me create my desired aesthetic and how the nutrients are filling my cells helping to renew the body and give me more energy and vitality. I also picture the skin benefits of consuming Hulk Juice and veggies – that healthy confident glow that comes from good nutritious food. 

Many women – including myself – have gotten great results from my eating plans. Start with the Glow Cleanse. It’s the first eating plan I created for myself.

My final tip to any woman looking to start their fitness journey is to sign up for the Glow Up Challenge. Starting a fitness journey can be daunting, especially if you feel alone. The Glow Up Challenge is the best way to introduce a new lifestyle while also having the support of myself and other Glow Girls.

Find out more and join up to be part of the next Glow Up Challenge.

I can’t wait to meet you and walk alongside this journey of self-discovery  through fitness.

Love,  Rushda

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Carrot Cake Oats

Spice up your regular morning oats with this recipe for Carrot Cake Oats. One of our followers Rizwaana (Instagram: @rsrloves) created this delicious recipe. It is a great way to disguise veggies into your breakfast, especially for those who are a little picky with vegetables.

125-250 ml Coconut Water
1/2 Avo, Cut Into Pieces
1 Small Banana
1 tsp Lime Juice
1 Medium grated carrot
2-3 Tbsp Jungle Oats
1/4-1/2 tsp fine cinnamon powder
150ml coconut milk (feel free to sub any milk you like)
150ml water
1 tsp ghee (or coconut oil)
Granola for texture

1. Add your ghee to a pot along with the carrots and cinnamon. Allow this to soften. Add your oats and cook for a minute or so 
2. Then add your water and milk
3. Reduce to medium heat and allow to slow cook until creamy.
4. It is sweet however if you want you can add a bit of extra honey or sweetener.
5. I garnished with granola and yogurt, but I found the yogurt to overpowering so you can decide for yourself.

If you would like to up your protein content you can add egg white. I usually add this at the end and stir it in.

Enjoy!