MJ Fitness - mahafit

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I Help Busy Women Burn Fat, Fix Gut Health+ Build Strength for Life
📩DM “SHRED” for info
| mahafit15 = 15% OFF
👇🏼Apply for 1:1 coaching
https://bit.ly/WorkWithCoachMaha_Apply

05/21/2026

n a world that constantly tells us to go, go, go…
don’t forget to take time to slow down.

Take a moment to appreciate how far you’ve come, everything you’ve overcome, the lessons you’ve learned, and the experiences that shaped you into who you are today.

We spend so much time chasing the next goal, the next achievement, the next version of ourselves… that we forget to fully absorb the present moment.

Take 5 minutes today to sit still, reflect, breathe, and be grateful for where you are right now.

Growth isn’t just about constantly moving forward, it’s also about learning to appreciate the journey along the way. 👊🏼

05/07/2026

Ultimate flow state 💃

05/04/2026

SALTED CARAMEL DATE PROTEIN SHAKE 🤎
(37G PROTEIN) ✅SAVE THIS

This tastes like a dessert but fuels your body for performance

Ingredients:
• 3/4 cup almond milk
• 1 Medjool date
• 1/2 tsp Ceylon cinnamon
• 1 tbsp cacao powder
• 1 tsp apple peel powder (optional)
• 1/2 tbsp chia seeds
• 1 frozen ripe banana
• 1 Brazil nut
• 1 scoop Salted Caramel Diesel Whey Isolate
• 1/2 cup ice

Instructions:
Blend everything until smooth.
Top with cacao nibs (optional) and enjoy!

Macros:
390 calories
37g protein
45g carbs
9g fat
12g fiber

Perfect for post-workout, busy mornings, or when you want something sweet without falling off track 👊🏼

📲 Save this & share it with a friend

‼️Use code: MAHAFIT15 for 15 % OFF any product on perfectsports.com ‼️

05/04/2026

SHOULDER PAIN ISN’T FROM WHAT YOU THINK…

If your shoulders feel tight, weak, or painful during workouts…
It’s usually not a “mobility” issue, it’s a stability + control problem.

Add these into your warm up and watch how your shoulders feel stronger, more stable, and pain free 👇

💪🏼 Banded 90° External Rotation (5 sec hold)
→ Builds rotator cuff strength + teaches control at end range

💪🏼 Upside Down KB External Rotation
→ Improves shoulder stability + grip + joint control

💪🏼 Kneeling DB External Rotation (slow as you lower)
→ Strengthens through full range + reduces injury risk

💪🏼 Incline Bench T Raise
→ Strengthens upper back + rear delts to improve posture and support proper shoulder movement

💪🏼 Double Arm Band “W” External Rotation (1 sec pause)
→ Activates scapular muscles + reinforces healthy shoulder positioning

Complete 2-3 sets of 10 reps per exercise

Most people skip this… then wonder why their shoulders keep flaring up.

✅ Save this and add it to your next upper body day
📲 Share it with a friend who needs it

DM me “READY” if you want to train pain-free and build a strong, athletic body 👊🏼

🔗 Link in Bio to apply for my 1:1 online coaching

04/25/2026

No time to cook? This 5-min salmon meal prep makes eating high-protein so much easier

Perfect for busy work weeks, fat loss goals, or staying on track.

Season your salmon on both sides and cook in the air fryer at 360°F for 12–13 min.

Pair it with a complex carb source (sweet potato, rice, pasta, quinoa) and veggies of choice for a balanced meal.

✅Save this
📲 Share it with a friend

04/25/2026

Alhamdulillah for everything 🤍

04/20/2026

Anyway so… 🙄😅

Real talk:

Lifting heavy weights will NOT make you look like a man!!!!!

Women do not have the testosterone levels to suddenly “look like a man” from lifting weights. What you will build is lean muscle, strength, better posture, a toned physique and confidence.

Resistance training also helps increase bone density, which can reduce the risk of osteoporosis as you age. It improves insulin sensitivity, helps regulate blood sugar, supports heart health, boosts metabolism, and can lower the risk of conditions like type 2 diabetes, injury, and age-related muscle loss.

Lifting weights isn’t just about looks, it’s one of the best things you can do for long-term health and longevity! 💪🏼

🔗 Link in Bio to apply for my 1:1 online coaching or DM me “SHRED”

04/20/2026

TROPICAL MANGO HIGH-PROTEIN OVERNIGHT OATS 🥭🌴 50g Protein

If you want a breakfast that tastes like vacation but fuels your body like a proper meal… ✅SAVE THIS

High in protein, packed with fiber, and loaded with nutrients to keep you full, energized, and satisfied.

🥭 Ingredients

Oats base:
• 1/3 cup oats (blended or whole)
• ½ tsp Ceylon cinnamon
• 1 tsp apple peel powder (optional)
• 1 tbsp chia seeds
• 2/3 cup almond milk (or milk of choice)
• 1 scoop collagen

Protein “cream” topping:
• ½ cup plain Greek yogurt
• ½ scoop Pineapple Mango Diesel Whey Isolate

Toppings:
• Mango
• 1 tbsp pumpkin seeds
• ½ tbsp h**p seeds
• ½ tbsp cacao nibs
• shredded coconut

Instructions

Mix ingredients for oat base.
In a separate bowl, mix yogurt + protein powder.
Top oat mixture with protein cream and spread evenly. Add the toppings.
Cover and refrigerate for atleast 4 hours or overnight.

Enjoy 🤍

📲 Save this for your next meal prep & share it with a friend

Approx macros:

Calories: 510
Protein: 50g
Carbs: 45g
Fat: 18g
Fiber:15g

‼️USE CODE: MAHAFIT15 for 15 % OFF any product on perfectsports.com ‼️

04/07/2026

BUILD NEXT-LEVEL CORE & STABILITY IN UNDER 15 MIN ✅SAVE THIS
With Saman Mua

If you want to build real upper body strength, core stability, and move like an athlete, give this workout a try! 💪🏼

Workout: Perform each exercise for 30 seconds on with a 15 second rest in between

Exercise List:
• Bear push up to regular push up
• Kick throughs
• Push up + T-spine rotation
• Explosive elbow to high plank

Complete 3–4 rounds. Resting 60-90 seconds in between rounds.

This will challenge:
✔️ upper body strength
✔️ core stability
✔️ coordination
✔️ explosive power

📲 Save this & try it with a friend

🔗 Link in Bio to apply for my 1:1 online coaching or DM me “SHRED”

04/07/2026

HIGH-PROTEIN OVERNIGHT OATS THAT TASTE LIKE DESSERT 🤌🏽 - 55g PROTEIN ✅SAVE THIS

If you’re trying to stay lean, build muscle, and actually enjoy what you eat…
stop making boring breakfasts.

These are:
✔ high protein
✔ balanced
✔ easy to meal prep
✔ actually satisfying

2 of my go-to combos lately:

TIRAMISU + BERRY MEDLEY 🍓

☕️ TIRAMISU OVERNIGHT OATS

Coffee prep:
• 1–2 espresso shots OR 3 tbsp instant coffee + ¼ cup hot water

Oats base:
• ½ cup oats (blended or oat flour)
• 1 tbsp chia seeds
• ½ tsp Ceylon cinnamon
• ½ cup almond milk (or milk of choice)
• 1 tbsp coffee/espresso
• 1 tbsp plain Greek yogurt

Protein “cream” topping:
• ½ cup plain Greek yogurt
• 1 tbsp espresso/coffee
• 1 scoop French Vanilla Diesel Whey Isolate

• cacao powder to dust

Instructions:
Mix oat base.
In a separate bowl, mix yogurt + coffee + protein powder.
Layer on top, dust with cacao.
Refrigerate 4+ hours or overnight.

Macros:
Calories: 435
Protein: 53g
Carbs: 46g
Fat: 7g
Fiber: 10g

⸻

🍓 BERRY MEDLEY OVERNIGHT OATS

Oats base:
• ½ cup oats (blended or oat flour)
• 1 tbsp chia seeds
• ½ tsp ceylon cinnamon
• 1 tsp maqui berry powder (optional)
• 1 tsp apple peel powder (optional)
• ½ cup almond milk
• 1 tbsp plain Greek yogurt

Protein “cream” topping:
• ½ cup plain Greek yogurt
• 1 scoop Strawberry Diesel Whey Isolate

Toppings:
• ⅓ cup blueberries
• 1 tbsp pumpkin seeds

Instructions:
Mix oat base.
Mix yogurt + protein powder separately.
Layer, add toppings.
Refrigerate 4+ hours or overnight.

Macros:
Calories: 450
Protein: 55g
Carbs: 53g
Fat: 13g
Fiber: 12g

✅Save this for your next meal prep &
📲 Send it to someone who needs tasty high-protein breakfast ideas

🔗 Link in Bio to apply for my 1:1 online coaching or DM me “SHRED”

USE CODE: MAHAFIT15 for 15% OFF any supplement on perfectsports.com

03/30/2026

🗣️Drop the excuses twin. Do it anyway👊🏼

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Toronto, ON

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