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Wise up on DOMS

If you’ve ever woken up with sore and stiff muscles after training, then there’s a good chance that you’re experiencing, Delayed Onset Muscle Soreness (DOMS).

DOMS is commonly experienced by those who weight train, those who have just started training, and those who have taken their training up a level. It can also affect dancers, cyclists, runners, and hikers, or anyone doing any other exercise activity.

The soreness is the result of muscle fibres that have been torn down during physical training. It is essentially trauma to your muscles. During exercise, lactic acid is produced in our bodies and if there is a build-up of acid post exercise, then that can also lead to sore muscles.

DOMS usually subsides in a few days but there are a few things that we can do to help our muscles recover.

My advice would be to make sure that you are fuelling your body correctly before and after training.

Make sure that you eat foods that are high in magnesium, omega 3 and protein. Magnesium allows your muscles to relax, it’s even beneficial to relax your brain tissue before bedtime.

Allow yourself some rest days and avoid overtraining.

Training the same muscle groups daily, will mean you’re going to feel stiff most of the time. There is nothing wrong with feeling stiff lol.

Start slow if you’re a beginner and listen to your body when lifting weights or increasing the weight that you lift. Remember your weights need to be challenging in order to achieve a result, else you could be just wasting your time.

Before each training session be sure to warm up the body and then stretch it out after your workout to prevent injury. You can also try heat packs, muscle rubs and soak in the bathtub to ease some of the soreness post workout. I normally add Epsom salt to my bath water as it draws out lactic acid.

In terms of a supplement, I’ve used L-Glutamine for years. It helps to repair muscle tissue, decreases fatigue, transports nitrogen in the body during exercise and reduces inflammation. It can be used for the treatment and prevention of muscle soreness. One teaspoon in water, is recommended, one hour before training and again after exercise or before bedtime.

You can shop the RushTush L-Glutamine here to deliver pure (and halaal) L-glutamine directly to your recovering muscles.

Performing each exercise with the correct form can prevent injury. The key focus of my voice over demos on my fitness app is to explain form thoroughly to the user. This way I know safety is always first.

I feel nowadays, that everyone wants to do cool exercises they see online; movements their body is not yet ready for. You could be setting yourself up for injury by not putting in foundation work or you could be training with someone who is misleading you.

It’s also important to note that DOMS isn’t an indicator of a successful and/or effective workout and that it’s different to an injury. Also, it is safe to train while experiencing DOMS. I usually train through my mine – training through stiff muscles will increase your recovery rate and will help with pain and elevate general wellbeing!

Don’t let DOMS stop you!

Love Rushda


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RushTushFit glows transeasonally, this is how…

For me, health and fitness is always top of mind no matter what the weather is like. It is not just about looking good, it’s FEELING good that I am after. That said, I do understand that many women want to prepare for special events, hit the beach and feel their confident best. Now is the perfect time to start working towards your goals.

Food is medicine, boost yourself this winter

Veggie nutrient-dense soups, broths, elixirs, herbal infusions, garlic, vitamin C, zinc, ginger, lemon, cinnamon and turmeric are essentials in a winter diet. It keeps colds and flus at bay or at least makes the symptoms leave you faster while being less severe. The last thing we need is a pesky cold turning up to deter us from our workout sessions. If your interested in more of how to eat for immunity then click here:

Layer up and get it done

Winter is my favourite time to train. Over the years you would find me in the gym in the early mornings under layers of clothing to keep warm and to stimulate sweat and more calorie burn. Resist the urge to snuggle up in bed and head to the gym or to your workout area at home.

If this is hard to do then try to find ways of holding yourself accountable. This could be by posting about your workouts and food choices on Instagram, joining a workout group like my Glow-Up Challenges I run every month. 

Taking progress pictures and measurements each week to keep track of the fitness journey is super important. It’s an appointment with yourself, so don’t skip sessions; show up for yourself and crush your workouts and goals! To train with me, download my RushTushFit App

Conquer sweat sessions in the comfort of your own home

Developing your own workout space at home can be crucial during winter. This will save you time and money and allow you to allocate the most convenient time for your workouts. It also means never needing to wait for equipment ever again.

I would suggest some basic equipment to start out with like a skipping rope, 7.5kg kettlebells, a set of dumbbells (around 6kg in weight) and resistance bands. For a full list of essentials click here: 

You will also need a workout plan for wherever you choose to train. Whatever you choose to do, ensure that the plan incorporates cardio, weight training, rest days, variety and progression – this will keep your body from plateauing.

Eat towards your goals

People feel that weight gain is inevitable in Winter because of the desire for comfort food to warm up on colder days. This is why I developed the Winter Glow – to help you beat those moments when all you crave is roti and curry, hot chocolate, or sweet pancakes, which are all included in this Glow Guide and you’ll still get the results you are looking for. 

Some of the recipes from the Winter Glow Cleanse are available under the food section of the website for you to try out and enjoy. You’re welcome.

How I prepare for Summer is by following a combination of three of my eating plans.
June & July: Winter Glow
September & October: Glow Cleanse
November: Naked Glow

It’s never too late to begin, I’ve seen many women start the Glow Cleanse with a month to spare till Summer and they have gotten the results they dreamt of. Some have lost up to 10kg and gained unlimited confidence and self-belief! It’s not easy to transform your mindset, but once you do, it’s an asset for life.

I always remind Glow Girls that weight loss and fitness is a marathon and not a sprint. I hope that your summer prep turns into a long-term commitment to creating your dream body, whatever that may look like to you.

See you at the beach in Summer!

Love RushTush

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Winter Glow – Butter Bean and Butternut Curry

This hearty curry will see you through the coldest of winter days. Bursting with flavour and packed with nutrients, I like to make extra – it tastes even better for lunch the next day! This recipe uses butternut and butter beans but feel free to substitute as you wish. Tofu, egg plant, and chickpeas are all great options.


1 tsp coconut oil
1/2 white onion
1 clove garlic, grated
1/2 lemongrass stalk, bashed with a rolling pin
120ml water
400ml coconut milk
200g butternut, cut into 2cm cubes
250g butterbeans
20g coriander leaves
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp ground coriander
1 tsp turmeric
1/2 tsp paprika
5cm piece root ginger
2 Tbsp brown rice vinegar
2 Tbsp sesame oil
1/4 tsp Himalayan pink salt
Finely grated zest and juice of 1 lime

1. Put all the curry paste ingredients into a food processor or blender and whizz until you get a chunky paste. Set aside. – Melt the coconut oil in a pan and sauté the onion and garlic for 1 minute. Tip in the curry paste along with the whole lemongrass stalk.
2. Leave the sauce to bubble for a further 2 minutes, then add another 4 tablespoons of the water. – After another 2 minutes, add the coconut milk and butternut and continue to cook on medium heat for 5 minutes. – Finally, stir in the butterbeans and half the coriander leaves, and leave to simmer for a further 7 minutes. – Test to see if the butternut is cooked, if not, simmer for another few minutes until totally tender. – Remove the lemongrass stalk before serving and sprinkle the curry with the rest of
the coriander.

For more recipes like this purchase any of my Glow Guides.

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How To Deal with Cravings on Your Period.

Every month we experience our menstruation cycle and every month we are hit with a list of challenges that come with it. Even though we are seasoned women we still struggle with these hormonal surges and the cravings that accompany them. I’m going to share with you what has worked for me and the women I have coached, as well as offering science-based research solutions as simple as adjusting your diet. Remember, indulging now and then is not going to derail your efforts. Never hold onto anger and disappointment around the foods your body is telling you you need to eat.

It’s natural to have cravings before and during your period. Science shows that when you have your period many hormones are out of kilter. For example, your progesterone is at its peak a few days before the start of your period. Your estrogen levels are also out, making you feel not yourself. Your magnesium level is also low premenstrual, so craving chocolate specifically is completely normal. Some studies indicate that women’s food intake can increase by around 500 calories per day. But remember, you are burning more calories before and during your cycle, your basal metabolic rate is higher than usual. Scientists also say women tend to eat more when their estrogen levels are low and progesterone levels are high.  

When the cravings start to hit, it’s important to note what it is that you are craving is usually a sign of something that is lacking in the body. 

Scroll down to your craving to see what could be causing it and how to beat it.

If you crave chocolate during your period then you’re lacking magnesium. You’re also searching for a serotonin fix. I suggest upping the magnesium-rich food in your diet a week before your period and during menstruation. I also recommend taking a magnesium supplement. Try to load up on oats and green veggies, the Glow Cleanse will provide you with adequate dishes containing these. Think Hulk Soup and Hulk Juice as well as the green leafy veggies you’ll have with your dinner on the eating plan. Once again, I also recommend my Winter Cleanse as it features a delicious Skinny Hot Chocolate recipe that will certainly satisfy your choccie craving. You may also want to eat few blocks of dark chocolate. Good old peanut butter on wholewheat bread, high in magnesium, is another great option.I NEED COMFORT FOOD!Your cravings might depend on your mood- if you’re feeling low, you might feel like eating for comfort. I don’t suggest you turn to food solely for comfort. I’ve gone through years worth of periods, hormone imbalances and have been pregnant. I, therefore, understand when my body wants carby snacks. Eating carbs increase your serotonin levels and stimulates the central nervous system, which is why we feel happy when consuming them. My suggestion would be to focus on complex carbohydrates such as low GI brown bread, oats, wholewheat pasta, and sweet potatoes. I would also listen to the cravings and indulge in some of them. Restricting yourself results in binging, this is counterproductive and traumatic on so many levels. If you need a more wholesome approach try my Winter Glow Cleanse! It features one refeed day, popcorn snacks and homemade burgers with yummy sweet potato fries, which will hit the spot on those days you feel like takeout.  

The RushTush eating plans can be purchased here:

If you’re craving something salty, then your body might be signalling that you have a mineral deficiency. In which case, eat sea salt and veggies that are high in water content and minerals. What about salty edamame? Soy sauce on your sashimi/sushi? Try olives and salty nuts. Please make sure that you drink plenty of water so that the minerals can flow throughout your body. You could also try a steaming hot cup of RushTush Detox Tea which contains green honeybush, lemongrass, ginger, liquorice root (9%), spearmint, rooibos and senna which can assist with period bloating and cravings. 

Get your RushTush Calming or Detox tea for R115: or

Relax. Put on your cutest workout gear, call a friend and meet up for a walk or a short jog. Better yet, go spend some time in nature, appreciate the beauty. This too shall pass. Some women do crave more food just before their period and this could be because they’re lacking vitamin B. Don’t stress out though. I suggest you try the butterbean curry in the RushTush Winter Cleanse to get more beans in your diet. I also recommend the Glow Cleanse to up your intake of vitamin B2 due to the generous amount of broccoli, spinach, kale and asparagus in the eating plan. The Glow Cleanse also has recommendations on how to eat before your period. For vitamin B6, eat some peanut butter. I also recommend that you take RushTush Metabolic Spray as it wards off cravings and contains vitamin B. Simply spray four times in the mouth each morning before breakfast and after brushing your teeth. 

Grab your magical mouth spray for R800 here: It lasts for two months. 

An increase in stress can lead to emotional eating. I always tell my Glow girls that eventful things can take place every day and stress eating EVERY DAY is not a healthy coping mechanism.  

Some women prefer to take a break from physical exercise, but that does mean that each month you’ll be skipping three to seven days depending on how long you menstruate. I recommend doing light exercise during your period. Listen to your body and take it as easy as you need. You have your whole life to train, there’s no rush. I take off training on my first day if the pain is too much. There is nothing wrong with a brisk walk during your period. Or, if you have the RushTushFit App, why not try the first week of the beginner programme for the week during your period? Or go back to week one of the Newbie Body guide, or try my bodyweight workouts during your period. 

I also recommend the RushTush Calming Tea to destress at night. It costs R115 and is available here:

RushTush Fit app can be downloaded here:
And you can shop all my exercise guides here:

Lastly, remember your body is going through physiological changes during your menstrual cycle. Whatever you are feeling, is okay. Listen to your body and do whatever feels right for you.

Hope these tips help you. 
Love Rush 

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Quinoa Bowl – Slim Thicc

This meal from my Slim Thicc guide is completely balanced and combines all the food groups. It’s really simple to make and you can make substitutes along the way to make it appropriate for your dietary preferences or to use up leftovers in your fridge or make.

You can enjoy this meal combined into a salad or separate the different parts as you wish.


Use 1 cup of quinoa and 2 cups of water in a pan.

Bring this to boil and then let simmer and place the lid on. Simmer until all the water has been absorbed, this will take about 15 minutes. You can see that it is finished when it is fluffy.

Take the lid off and fluff it a bit more with a fork.

Serve with a protein of your choice, for example, chicken or boiled egg. Add roast veg or any other leftover vegetables from your fridge.

For more recipes like this purchase any of my Glow Guides.

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Banana Muscle Pancakes – Winter Glow

I love how versatile pancakes are! You can enjoy them at home on a slow Sunday morning or pack them in a Tupperware to snack on after gym or at the office. Top with your favourite fruit and nuts, maybe a drizzle of honey. Or sprinkle with cinnamon, xylitol and a squeeze of lemon juice – my fav! 


2 large eggs
1 medium-ripe banana
1/8 tsp baking powder (for fluffier pancakes)
1/8 tsp salt
1/4 tsp vanilla
1 Tbsp cocoa powder
1 Tbsp honey
1/2 cup chopped nuts, chocolate chips, or a mix 1/2 cup leftover granola
Fresh fruit like blueberries, raspberries, or chopped apple
Spray and Cook, for the pan


Mash the banana to form a pudding-like consistency with a dinner fork. Beat the eggs completely. Mix the two ingredients together. Heat the pan until hot. Make sure the pancakes are small so that they’re easier to flip. The consistency is very runny, so you will have to wait until they’re golden brown before you flip. Serve warm with a drizzle of honey, maybe some berries, and sprinkle some cinnamon and fresh lemon and enjoy.

For more recipes like this purchase my Winter Glow Guide.

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A workout, but for your face, with RushTush Facial Cups

Women always ask me about my skincare routine, but the truth is that I have already made (and continue to work hard) to make my ‘top secret’ tools available and accessible to you through my RushTush Skin Tool Range. 

You may have used or heard of body cupping and maybe even facial cups. I’ve been using them in my routine since working with a holistic approach to my skin lifting routine. I love using them after a facial peel and a gua sha session, to lift, circulate and promote healthy blood flow to the skin! I needed to add this beauty to my range. I wanted all you ladies to benefit from it. 

Say hello to the RushTush Silicone Facial Cups! 

What is facial cupping?
Facial cupping is an ancient technique where dome-shaped cups suck up your skin slightly. Don’t worry, it doesn’t hurt. Facial cupping can be used as a stand-alone treatment or along with your RushTush crystal tools. 

How to use the RushTush Facial cup
Apply facial oil. You can actually use anything you like (oil, serum, cream) as long as it creates some slip to the skin so that you can drag the cup across your face with ease. Once you have your oil or whatever “slip” base you are using on your face, you then hold your RushTush facial cup in between your thumb and index finger, holding the cup to your face while pinching the cup together. You will notice the cup suck on your skin- like a vacuum. Then slowly drag the cup across the face. Using the big cup for your cheeks from the nose to your ears. Moving to your forehead, you can use the cup in an upward motion to create a lift of the eyebrow area. 

Switch to the smaller cup and tackle the under-eye area, using the same technique of placing it on the area, squeezing the cup together, and sweeping gently across the area. You can also use the small cup over your lip area. Wash the cups after use. 

NOTE: Once again, cupping should not be painful so be gentle. You will get the hang of it. Remember, it’s meant to be a cup kiss, not a cup love bite. 

Why you should add facial cupping to your routine.

Massage the face: Cupping is brilliant for relaxing the muscles of the face.
Wave goodbye to eye bags and dark circles: Cupping may help reduce the appearance of a late night (eye bags) or dark circles by gliding the small cup over the eye bags and dark circles. If you can, add the RushTush skin roller (the small side), the RushTush Mushroom stone and RushTush Hydrogen gel eye masks  to your eye bag-diminishing routine.
De-puff the face and encourage lymphatic drainage: Use the cup on the cheeks and sweep it towards your ears for a facial detox and to eliminate stored toxins by pushing it towards the lymphatic system.

Tone the jawline, neck, and chin areas: Use the cup to reduce the appearance of puffy areas.
Get glowing and stimulate circulation: Notice your skin getting a bit red or flushed while cupping? Don’t worry it is just blood flow being stimulated in the area. You’ll have a fresh glow after your treatment.
Instant facelift: By gliding the cup upward over your eyebrow to your hairline, you can create a lifting effect.
Plumps up your pout: Glide the small cup over your lips to promote blood flow to the area. Use as part of your RushTush lip care routine by first getting rid of dry cracked lips with the RushTush Pout Scrub, then using the cup to plump up the area, follow with the RushTush Pillow Talk Lip Sleeping mask if you’re heading to bed OR use your fave lippie from the RushTush collection if you’re heading out.

Lastly, cupping also stimulates collagen production. So, expect to also brighten your skin, minimize the appearance of scars, fine lines, and wrinkles with the regular consistent use of the RushTush Facial cup. 

Ready to cup your way to a fresher, more glowing, and lifted face with a perkier more kissable pout to match? Shop the RushTush Facial cups here: RushTush Facial cups are made of silicone and come as a set of two cups.

One large one and one small one. Inside of the cute box is two sets- so you get four cups in total! They retail for R395.00. 

For me, nutrition and skincare are the foundations of great glowing youthful skin, so take the time to ensure you are looking after your skin from the inside out-it is important at any age. Oh, and remember to follow me on Instagram @rushtush, there are video tutorials in the highlight section which demonstrates how I use all my tools. 

Happy cupping!
Love RushTush

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Hot Chikka Masala – Winter Glow

My version of a tikka masala curry is a real winner on a cold winter’s night. This recipe from my Winter Glow Cleanse is packed with the golden thread spices you’ll notice in many of the recipes: turmeric, ginger, garlic, and fresh chili – all highly beneficial for boosting the immunes system.

This recipe uses chicken but you can substitute it with fish or even chickpeas or eggplant for a meat-free version.

For more recipes like this purchase my Winter Glow Cleanse here.


1 Tbsp olive oil
1.5 Tbsp garlic, grated
1 Tbsp fresh garlic, chopped
1 onion, finely chopped
1 small tin tomato paste
2 grated tomatoes
A pinch of curry leaves
1 fiery chili
1 tsp turmeric
1 Tbsp garam masala
1 Tbsp cumin
1 Tbsp Mother-in-Law spice (it’s an actual spice)
1 tsp salt
1/2 tsp chilli powder
3 chicken fillets washed, halved and sliced into tiny cubes

Sauté onion and fresh chilli in olive oil until golden. Add water if needed. Add ginger, garlic and the rest of the dry spice, and stir thoroughly. Add tomato and stir until a chutney is formed. Add tomato paste then add the tiny chicken cubes and stir. Simmer and add water. Enjoy with rhotis.

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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.


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.


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 slightly higher than usual 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: Once you’ve had this well-balanced, filling and nutritious brekkie, you will definitely want to get the whole ebook. 

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


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.


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.


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 favorite 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.


Even though liquids are not allowed during fasting, try and ensure that you drink at least 2 litres of water a day. 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.


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 Glow 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.


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: 

May you be richly rewarded for your sacrifices.
Ramadan Mubarak to you and your family.Love RushTush


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Rainbow Eggs – Ramadan Diet

Eating protein-rich meals during Ramadan is essential for keeping you satisfied for longer.

Rainbow Eggs from my Ramadan Diet are packed with protein and also include a serving of healthy fats from the avocado and complex carbs from the seeded bread. Cook your eggs however you prefer – boiled, scrambled and poached are all great options. Serve with baby spinach or rocket to start your morning off with a serving of greens!


2 whole eggs (boiled, poached or scrambled with Spray & Cook)
1/4 avocado
1 slice low GI seeded bread
6 mushrooms
1/2 tomato
125g (1/2 tub) low fat cottage cheese (smooth or chunky)
Rocket1 scoop green powder

For more recipes like this purchase my Ramadan Glow Guide and other eBooks here.