FBM Blog

Holiday Fitness Blues

Fri, 05 Dec 2025 15:00:11 GMT

How to Navigate Health & Fitness During the Holiday Season

When you think of the holidays, you might picture time with family, relaxation, and lots and lots of food. And while it’s the perfect opportunity to overindulge, you might want to reconsider what this does to your health and all the progress you’ve made thus far.

What many don’t realize is that just because you’re on a break from work, school , or other responsibilities, doesn’t mean you must also take a break from health and wellness. A recent survey found that 79 percent of people overlook their health during the holidays, which includes diet, exercise, and rest.

No one’s saying you can’t help yourself to sweet treats or creamy mac n’ cheese at the table; but to do so mindfully and within reason.

We understand how difficult sticking to a health plan and regular workouts can feel around the holidays, especially if you’re new to fitness, and there’s no judgment here. We want to see you succeed and continue to be your best self no matter what time of year it is. So we’re going to go over a few tips on how to do so.

But first, let’s discuss some of the benefits of staying consistent with your fitness journey during the holiday season.

The Benefits of Being Consistent Throughout the Holidays

Get Ahead of the January 1st Crowd

The most popular time of year for gyms is right after the New Year. People have set their resolutions to becoming healthier and shedding the extra pounds, and they’ve all decided at the same time.

Luckily for you, you’re ahead of the curve because you’ve been staying consistent with your workouts and trips to the gym during the holidays. This only makes it easier to stick to your fitness routine and push through the times when you’d rather do anything than move a muscle.

2. Learn How to Balance Health with Family Time

Learning how to balance a busy schedule with family time and staying healthy is no easy task. Don’t be too hard on yourself if it takes a second to get your ducks in a row and find a rhythm that works for you. But once you do find it, you’ll be set to stay healthy regardless of any situation, time, or place.

Committing yourself to staying consistent during the holiday season will prove to yourself that you do have what it takes to stick to your goals. You don’t have to abandon all the progress you’ve been putting in place just because you’re with family and friends. It’s the perfect time to practice balancing the two together and finding ways to make it work.

3. Value Fitness Year-Round

Many people are dedicated to the gym until it’s time for the holidays. Then weeks or months of progress go down the drain and you have to start from square one after the new year.

But what’s great about consistency during this time is that you’ll begin to value fitness as more than just something to do in your free time. Instead, you’ll see it as a lifestyle; something that comes to you naturally everyday no matter what time of year it is and what temptations lie ahead of you.

Health matters every single day; not just at the beginning of the new year.

Now that we know some of the essential benefits of prioritizing health year-round, let’s go over a few tips on how to navigate this hurdle around the holiday season.

How To Navigate Health & Fitness During the Holidays

Set Realistic Goals

During this time, it’s important to set realistic goals so that you don’t set yourself up for failure during such a tempting time. Telling yourself you’re going to lose an extra 10 pounds over the holidays probably isn’t going to happen if you’re attending lunches and dinners every day for a week.

Strive to maintain the current fitness level you’re at rather than try to undergo a drastic change. Stay committed to preserving your progress to the best of your ability so you don’t see regression when the year comes to an end. And because the holidays can be a stressful, chaotic time, remember to prioritize rest and recovery .

2. Start Early & Plan Ahead

The sooner you start to plan around the holidays, the less stressful it’ll be to make healthier choices. Coming prepared with your own snacks and protein shakes can be an easy way to get ahead of the unhealthy meals that await.

If possible, try to start your vacation days early so you can squeeze in a quick workout and hearty breakfast. This might be the only time of day you have to yourself, so making the most of it is essential, especially if you’re away from home.

You can also munch on something light before heading to family events where you know there will be a plethora of fats, oils, and sugars. This will cause you to feel less hungry so you’re less tempted to grab unhealthy spoonfuls for your plate.

3. Go For Proteins

The easiest way to make sure you stay on track with good eats is to consume enough protein . This includes meat, poultry, eggs, dairy, beans, nuts, and much more.

Protein is an essential nutrient that helps repair muscle and bone tissue and maintain a healthy immune system, so it’s crucial to eat enough.

We recommend filling at least half your plate with proteins and vegetables to make up for what’s on the other side!

4. Make It a Family Affair

You don’t have to struggle with your fitness journey alone. If you’re with family and friends, it’s the perfect opportunity to get them involved in the fun.

Invite them to join you for a daily run, hike, or trip to the gym. Even if it’s something you don’t normally do together, you might find that you both enjoy it a lot more than you thought.

Having a workout buddy is also a great way to stay motivated when all you want to do is snack on the couch and watch reruns. It encourages you to stick with your plan and adds so much fun to the activity you choose to do together.

5. Stay Hydrated

Drinking enough water is probably the easiest habit to undertake during this time. If there’s sugar and carbs drying out your mouth, make sure to replenish your intake generously.

Proper hydration keeps your brain function steady and keeps you energized throughout the day, especially when you’re busy. You can also add electrolytes to your water for extra hydration and to

replenish lost minerals.

Join Us at Fitness By Maryam!

Any questions? Feel free to reach out to us via email, phone call, or stop by the gym for a tour! We offer both in-person and online Zoom classes so you can enjoy working out from anywhere you choose!

You can also check out our upcoming events for this month on Instagram at @FitnessByMaryam .

We offer various services like:

Choosing Your First Class at FBM

Mon, 10 Nov 2025 14:55:56 GMT

Choosing Classes At FBM: Which One Is Best for You?

Signing up for classes at the gym is a fun and exciting endeavor. It’s an opportunity to tailor fitness to your needs based on what you enjoy and what goals you’re trying to achieve.

So how do you choose which one is the best fit for you?

If you’re new to the gym especially, it can be difficult to decide. Here at Fitness By Maryam, we have a wide range of classes available for you and your friends to join. We want to guide you through the process of choosing the best classes for you so you feel confident in your decision and are ready to begin.

Let’s go through the different class types we offer to women of all ages in the area!

Class Types at Fitness By Maryam

Here at FBM, we offer many types of training to cater to your needs. Let’s go through them so you have a better understanding of what to look for when you sign up for your next class.

1. Strength Training

Strength training, also known as resistance training, uses muscle contractions against resistance to improve endurance and strength. You might use resistance bands, weights, or your own body weight to create the force you need to build your strength.

This type of training builds muscle mass and improves muscle function, which is great for reducing the risk of injuries and improving bone density.

Our Just Peachy, Push It, and Legs Legs Legs classes all use strength training to build your muscle mass in specific areas:

Just Peachy focuses on growing and lifting your glutes while enhancing your overall lower-body movement through compound lifts and targeted resistance workouts.
Push It focuses on building your arms, shoulders, and upper body using a mix of resistance bands, dumbbells, and bodyweight exercises.
Legs Legs Legs focuses on—well—legs! It combines compound lifts, explosive movements, and functional training to sculpt your quads, hamstrings, glutes, and calves.

2. Cardio

We also offer a plethora of cardio options for classes, including Fight Fusion, Total Body Cardio, and Full Body Circuit.

Cardio, or cardiovascular exercise, increases the heart and breathing rate to improve your heart and lung health. Besides increasing blood flow, cardio also strengthens heart muscle, boosts endurance, burns tons of calories, and much more. It can also reduce stress and balance your mood, which is why they tell you to exercise if you’re feeling down.

Our cardio training classes include:

Total Body Cardio : This class combines shadow kickboxing, HIIT, cardio, and sometimes weight training to target every body part and isolate muscles properly.
Fight Fusion : This striking class blends kickboxing, Muay Thai, and Taekwondo techniques with high-intensity movements. Use punches and kicks to perform dynamic combinations that will boost strength, enhance agility, and burn calories.
Game On : This high-intensity circuit class combines plyometrics, functional movements, and heavy lifting to increase speed, power, strength, and endurance.
Full Body Circuit : This high-energy exercise hits every major muscle group that will leave you feeling sore in the best way. It combines strength, cardio, and functional movements in a stationary format so you can tone, sculpt, and improve endurance.
Kick Fit: This class focuses on all things kicking! You’ll learn 1-2 new kicks every week and then put them into practice in a spicy circuit.

3. Boxing & Kickboxing

Boxing and kickboxing are great ways to blow off steam, build muscle, and master martial arts techniques.

We offer a couple differing boxing/martial arts options at FBM:

Fight Fusion : Also above in the Cardio section, Fight Fusion uses a blend of techniques from Taekwondo, Muay Thai, and kickboxing to improve strength and build muscle. It’s perfect for both beginners and experts in martial arts.
Kick Fit : In Kick Fit, you’ll focus on mastering kicks mixed with a rejuvenating full-body workout. Improve coordination, sharpen your footwork, and learn proper technique through dynamic drills and challenges. This class combines martial arts with everyday fitness to enhance your strength and agility.

4. Yoga/Pilates

For centuries, people have used meditation to improve their balance, increase range of motion, correct posture, boost their mood, and so much more. There are many benefits to practicing meditation in any form, and perhaps one of the most popular is yoga.

At FBM, we offer our Core & Restore class as a way to combine the benefits of both yoga and pilates, to help you decompress and practice meditation. From yoga you’ll learn different poses, breathing techniques, improve your flexibility, and regulate your nervous system, among other things. From the Pilates side you’ll strengthen muscles and enhance your balance.

5. Taekwondo

There are endless reasons why martial arts classes are so beneficial to the community. For one, they teach you self-defense skills you can use in real-life situations. Martial arts also improves fitness, reduces stress, and enhances coordination and agility over time.

Taekwondo is a Korean martial art that emphasizes fast, high, and dynamic kicking techniques. This also includes practicing proper form and sparring, where partners simulate a fight to improve their skills.

We offer Beginner, Intermediate, and Advanced Taekwondo classes so that no matter what level you’re at, you too can join in on the fun. Anyone can participate and it’s never too late to learn something new!

What Goals Do You Want to Achieve?

Everyone’s going to have a different fitness plan that requires different types of exercises and equipment at different intervals. That’s why it’s essential to figure out what you want to achieve so you can see results faster and reap the fruits of your labor.

Here’s a look at what might work best for you based on your goals.

If your goal is to:

1. Lose weight : A variety of each class per week is a great way to build balance in your routine.

2. Build muscle mass : Any kind of strength training class is recommended.

3. Build cardiovascular endurance : We recommend Total Body Cardio, Game On, and Full Body Circuit.

4. Relieve stress : Fight Fusion and Kick Fit classes are our top recommendations but, really, any class would be great for this.

5. Build overall endurance, both muscular and cardiovascular : Game On is a fantastic class for this.

6. Get better at sports/train like an athlete : Game On is also highly recommended here too.

7. Relax and recenter the body and mind: Core & Restore is fabulous as it puts you through a short and sweet workout, followed by a meditation and relaxation portion afterwards.

Wrapping Up

As you can see, we cater to all needs here at FBM. It’s important to us to cater to the community as a whole to ensure everyone gets the training, care, and attention they need.

Interested in trying a couple classes to see which one is your cup of tea? Try us out on Black Friday in November ! We will be offering back to back classes so you can experience the best in fitness.

Join Us at Fitness By Maryam!

You can also check out our upcoming events for this month on Instagram at @FitnessByMaryam .

We offer various services like:

Conquering Your Belt Promotion Test

Tue, 04 Nov 2025 23:01:49 GMT

4 Tips to Conquering Your First Belt Test

As a beginner, you might be wondering what you can expect at your first Taekwondo belt test besides nerves. It’s an exciting but anxious time to show instructors everything you’ve learned and revel in your progress.

Best of all, you get to end the day with a brand-new colored belt to show off your newfound skills.

Whether you’re an adult or kid, firsts are scary for everyone, especially during testing time. When you first started your martial arts journey , you might’ve felt the same nervousness you feel now. But there are many steps you can take to ensure that you go into your test feeling confident and ready to do your best.

Let’s go over a few tips on how to master your first belt testing.

Before the day of your test arrives, there are certain things you can do to perform at your best. \

Settle Your Nerves

Perhaps the most common obstacle standing in your way on test day is anxiety. You feel nervous because it’s your first ever test and you aren’t sure how it’s going to go or how well you’ll perform.

All of this is normal. What’s important is that you allow yourself to settle your nerves, and the best way to do this is by practicing your skills beforehand.

Confidence isn’t just something you can see but also feel. The more you practice, the better your performance will be, and the more confident you’ll feel to ace your tests and show your instructors what you’ve learned and applied.

Before testing day, prioritize training as much as time will allow. For moves you don’t feel the proudest of, repeat them as many times as you can until you feel confident in your ability. This will improve your overall performance and show the coaches that you feel self-assured about your competence.

2. Arrive Early & Prepared

There’s no worse feeling than rushing to a test and feeling underprepared and overwhelmed. It may cause you to perform poorer than you normally would as you start to overthink your abilities and if you’ll even make it on time.

The night before, make sure to get plenty of rest and head to bed at a decent time. Give yourself a minimum of seven hours to replenish your body and give it the opportunity to feel rejuvenated in the morning.

Then, make sure to arrive at the test at least 30 minutes early. Arriving at the last minute means you’ll have less time to prepare and warm up your muscles. The more time you have ahead of you to get ready, the more prepared you’ll feel standing in front of the instructors, which will benefit you as you test.

3. Consume a Hearty Breakfast

To get the proper fuel you need for the big day, you must start with a healthy breakfast. This ensures you have enough energy for your body to do what’s needed to get to the next belt level.

Make sure to consume enough protein , healthy fats, and complex carbohydrates to stay full and energized.

Some examples of a healthy breakfast might include:

Eggs : Mix these with vegetables to create a colorful, yummy omelette.
Oatmeal : Adding fresh fruit, nuts, chia seeds, and honey is a great way to sweeten up oatmeal and make it more flavorful.
Breakfast burrito : Combine scrambled eggs with black beans, cheese, potatoes, and salsa in a tortilla wrap for a delicious filling breakfast.
Avocado toast : Mashing ripe avocados on whole-grain bread with egg and seasoning is an easy way to spruce up toast. Feel free to add other toppings like cherry tomatoes and balsamic vinegar if that’s your thing.

As a general rule, eat well, but don’t overeat either. Your stomach needs enough empty room so you can move with agility and grace during your test. It’s all about balance.

4. Remember to Have Fun

As essential as it is to take your training seriously and put your best foot forward, it’s just as important to have fun in the process. You’ve put in a ton of hard work which won’t go unnoticed; but don’t forget to soak in the present moment and savor it while it lasts.

Many times, you’ll know the other students because they train at the same dojang as you. Don’t be afraid to say hi and wish them good luck! After all, courtesy is one of the five tenets of Taekwondo.

Once your time to compete is over, there’s no going back. So, you might as well enjoy it in the moment. You want to be able to look back at testing and feel proud of the work you put in and how you handled it rather than wishing you had relaxed your nerves.

For those who are ready and want to test their skills, Fitness By Maryam is hosting a Taekwondo belt testing on Saturday, November 15th from 1 to 3 p.m. Show off your skills and move up a belt as a reward for your hard work!

Join Us at Fitness By Maryam!

You can also check out our upcoming events for this month on Instagram at @FitnessByMaryam .

We offer various services like:

Recovery is Training Too: Fitness, Rest, and Well-Being

Tue, 26 Aug 2025 22:33:55 GMT

Most people take their workouts pretty seriously and are all about going hard in the gym. You’re eager to see the results of your hard work and push yourself to the limit to do so.

But how often do you prioritize rest and recovery the same way you do exercise?

Too much of anything isn’t good for you, and the same goes with working out. You want to push yourself, but not at the expense of getting hurt or experiencing injury. Rest periods give your body the time it needs to heal from your weekly exercises and avoid burnout.

If you’re interested in learning how to improve your rest days and enhance your recovery periods, you’re in the right place. We’ll go over a few tips to help you get started. But first, let’s go over a few reasons why recovery is so important for your wellbeing.

Why is Rest & Recovery Important?

There are several reasons why you should prioritize rest as part of your workout routine:

Muscle Repair : In between workouts, it’s imperative that you get enough rest so your body can repair and regrow its muscle tissue. As you exercise, your muscles form microscopic tears so they can regrow into stronger, thicker tissue, increasing your strength. Without proper recovery, you could disrupt this process and prevent your body from repairing tissue, leading to injury.
Prevent Injury : Have you ever tried exercising while you were tired or didn’t have proper form? You probably felt like you weren’t getting all that you could of the workout or weren’t able to perform to the best of your ability. One of the most important parts of hitting the gym is to be safe and practice proper form. It’s easier than you think to hurt your back or lose your balance if you’re tired and haven’t recovered properly, which can eventually lead to injury.
Avoid Burnout : To see the fruits of your labor, consistency in the gym is key. Intentional exercise at least 3 times a week will ensure that your body gets the movement it needs, along with other exercise like walks or hikes. When you skip rest days, you put your body through extra trauma that it will have a harder time recovering from, experiencing chronic muscle soreness and pain. As a result, your body won’t have the energy or strength required to perform your exercises, leading to burnout. And when burnout occurs, it can be difficult to come back from. You should take your rest days as seriously as you do gym days so that you don’t face inconsistency, discomfort, and lack of results.

Now that we know the benefits of recovery, let’s go through a few helpful tips so you can get started.

5 Tips to Rest & Recover

If you aren’t sure how to recover properly, here are a few tips to help you get started.

Take Enough Time

There are many factors that come into play when deciding how long you need to rest for, such as what kind of training you’re doing, your age, and your current fitness level. There’s no one-size-fits-all, but as a beginner in the gym, you should aim for at least 1 to 3 rest days per week.

You might be tempted to go as hard as you can and shorten your recovery time, but this will only work against you. Plus, just because it’s a rest day doesn’t mean you need to sit on the couch with no movement all day. Even a short walk in your neighborhood or hike on a trail is enough to boost dopamine and make you feel good without breaking a sweat.

If a hike in nature sounds like something fun to you, join us for our Hike & Meditate event on August 31st at 10 a.m. In partnership with Manzil, FBM welcomes you to Swallow Cliff Woods to explore nature with Breathe & Be Coach Zareen. Members are free to join!

If you’re interested in joining us for some outdoor fun before we wrap up the summer, sign up today !

2. Consume Enough Protein & Carbs

Consider what you consume on your days off from the gym. Everyone deserves a cheat day here and there, but are you using rest days as an excuse to consume thousands of unnecessary calories? If so, it might be time to take your hand out of that chip bag.

Eating protein and consuming a good amount of carbs will fuel your body with the energy and amino acids it needs. Protein supports optimal muscle recovery so that, when it’s time to return to the gym, you’re well energized and ready for the challenge.

Some examples of high-protein foods and carbohydrates you can choose from include:

Oats
Red meat
Bananas
Sweet potatoes
Oranges
Blueberries
Quinoa

You don’t have to stick to a boring diet just because you want to be healthy. Explore your options in the kitchen to see what you enjoy and how you can implement those ingredients into your everyday meals and snacks.

3. Continue Healthy Practices

Just because it’s time to give your muscles a break doesn’t mean you need to become lazy or slack on other habits. Staying consistent in all areas of life is also key to staying consistent in the gym.

Yoga and meditation are great ways to stay grounded during recovery days while staying active. Breathwork calms your nervous system and improves your mental health by reducing stress and enhancing emotional regulation.

You can also practice mobility drills, which are exercises that improve your joints’ range of motion and flexibility. They also improve blood flow and aid your overall recovery as long as they are low-impact and focused on gentle movements.

Some mobility drills you can practice include foam rolling, hip circles, shoulder retractions, and even light walks.

4. Prioritize Sleep

It can be easy to underestimate how important sleep is as part of your recovery routine. But because the body repairs and rebuilds tissues while you sleep, it’s essential. On top of that, it also balances hormones, reduces stress, and supports the immune system.

The National Library of Medicine found that “sleep is necessary to provide restoration with respect to molecular, cellular, or network changes” (2015). It serves to restore the body to its normal function, especially after rigorous physical activity.

5. Utilize The Right Tools

On your days off from the gym, you might consider ways to help your body repair itself and soothe your sore muscles.

Compression garments are made of elastic fabric that’s used to apply controlled pressure to the body to improve blood circulation and reduce inflammation. This will reduce muscle soreness and fatigue, speeding up the recovery period.

Foam rolling exercises use self-massaging techniques that also reduce muscle soreness as well as increase blood flow, enhance flexibility, and prevent injury. All you have to do is roll back and forth on a foam roller for 30-90 seconds at a time, making sure to avoid rolling directly on your spine or joints.

Infrared saunas have also become increasingly popular over the years as a way to wind down between workouts. Unlike a regular sauna, an infrared sauna works at a lower degree level, requires less power, and uses infrared light as a heat source rather than a heat stove.

Some benefits of spending time in a sauna include enhanced circulation, better sleep, and reduced stress. And all you have to do is sit!

At Fitness By Maryam, we offer our sauna to anyone who’s interested, member or not. We also have Normatec boots which you wear to quicken recovery and relieve muscle soreness. If this sounds like something you’re interested in, book our sauna and boots today !

Join Us at Fitness By Maryam!

You can also check out our upcoming events for this month on Instagram at @FitnessByMaryam .

We offer various services like:

Jump Start Your Semester: Balancing Fitness & Academics

Tue, 19 Aug 2025 17:34:46 GMT

Like all areas of life, it’s important to find balance, and that’s no different when it comes to academics and fitness. As busy as life may get, making time for what matters is what will put you on the path to success.

Fitness and education both encourage personal growth, discipline, increasing knowledge, and planning for a better future. There are endless benefits to creating routines that help you reach your goals and see tangible results.

But sometimes, that’s easier said than done. That’s why changing even a few things in your everyday life can make a huge difference in your productivity.

We’ll go over some tips to better balance a busy school schedule and stay active in the gym.

But first, let’s go over some of the benefits of balancing studying with exercise.

Why is Fitness Important for Students?

There are several reasons why it’s crucial to prioritize your health while in school:

Enhance Academic Performance : When you exercise and eat right, you stimulate new cell production in the brain. Studies show that physical activity improves academic performance. Basic cognitive functions that facilitate learning are, "enhanced by physical activity and higher aerobic fitness” (2013).
Feel Energized : Regular exercise allows you to keep your body energized and improve your memory. It increases the circulation of oxygen and nutrition throughout the body and releases hormones like dopamine and serotonin, which are crucial for motivation and mood.
Stay on Top of Tasks : As you learn to juggle school and the gym, it’ll slowly become easier to stay on top of tasks and excel in your studies. And because it boosts those nutritious hormones we just mentioned, you’ll feel more motivated to complete your to-do list with ease.
Lower Stress : We already know exercise lowers stress and boosts your mood, so it’s a no-brainer that it’s excellent for students. You already have so much going on in the academic world that it can be easy to put your health on the backburner. But staying committed will pay off in the long run and make you feel amazing even after a long day’s work.

Now that we know the main benefits of staying active in school, let’s go over a few tips to help you balance school and health.

5 Tips to Balance Academics and Fitness

Plan Ahead

Planning ahead is the best way to ensure you have the time every day to incorporate fitness, studying, exams, work, and other responsibilities of life.

Just like you’d schedule a dentist appointment, you should regularly schedule time for workouts and studying. Invest in a calendar and block out times at least 3 days a week for workout sessions that gel with your school schedule. These workouts could be anything: Pilates, weightlifting, cardio, you name it. The beauty of it is that you get to choose how you want to exercise.

It might be difficult at first, but the more you practice, the easier it’ll be to stick to a routine. And the longer you stick with it, the quicker you’ll see results.

2. Set Realistic Goals

The more realistic you are about your journey, the easier it’ll be to stick to. In theory, it’s ambitious to be in the gym for two hours every session, but that doesn’t mean you’ll always be able to meet that time. And that’s okay!

The most important thing is to stay consistent. You might do a 30-minute workout one day and a much longer workout the next. As long as you don’t skip when you’re supposed to, then some effort is much better than none.

You might be so busy as a student that you don’t have time to commute to the gym every day. If that’s the case, consider taking online classes to stay healthy and still receive guidance from experienced experts.

Fitness By Maryam wants to make it as easy as possible for you to achieve your fitness goals, which is why we’re happy to offer discounted rates to students and teachers to support them in their education. Discounts are available to those ages 16+ and include access to all Small Group Training classes, including strength training, Body Slam, Fight Fusion, Breathe & Be, and more.

The more realistic you are about your time and how you can use it, the easier it’ll be to stay consistent and see results.

3. Join The Right Gym

Perhaps the best way to stay motivated to work out is to exercise in ways that you enjoy. You might not be the fondest of running, but maybe strength training is more your speed. You don’t have to conform to one or two types of exercise if it doesn’t excite you to get active.

Another big part of staying active is choosing the right gym and even group classes. For beginners especially, the right facility and instructors can make all the difference in having a positive experience.

Have you considered signing up for a fitness challenge or joining a class? If so, Fitness By Maryam might be the place for you.

Fitness By Maryam is an all-women facility that offers small group training, personal training, taekwondo, yoga, and more.

If you want to boost your fitness journey, join us for Jump Start , our 6-week fitness challenge that incorporates:

Nutrition
Workouts
Habit building
Community
Accountability

This guided challenge runs from September 5th to October 17th. Join us in person at the facility or enjoy your workouts from the comfort of your own home. You’ll gain access to a new nutrition guide every week and will stay accountable through a buddy system so it’s fun and productive!

4. Remember to Rest

Just like it’s important to stay active, it’s just as important to prioritize rest days. Your body requires rest in between workouts to repair muscle tissue, prevent injury, and enhance overall performance.

It might be tempting at a certain point to work out 7 days a week, but too much of anything isn’t good for you. Allow at least 1-2 days per week to rest based on your individual needs, goals, and intensity.

5. Stay Accountable

If you work better by being held accountable, then there are many ways you can do so.

Some people rely on a friend to ensure they complete their tasks. Others set reminders on their phones or prefer an in-person environment so it’s easier to stay motivated.

Fitness classes or challenges are a great way to get your exercise in no matter what your circumstance may be. And because our latest one, Jump Start , includes a buddy system and weekly check-ins, it’s now easier than ever to stay on track and complete your goals.

Join Us at Fitness By Maryam!

You can also check out our upcoming events for this month on Instagram at @FitnessByMaryam .

We offer various services like:

Eat Your Protein

Mon, 11 Aug 2025 19:09:19 GMT

Are you getting enough protein in your diet? If you’re not super nutrition-focused, you may not even know what that entails or how to incorporate it into your everyday meals. But it’s important not to underestimate the power of protein and how good it is for your body.

If you didn’t know, protein is a macronutrient that plays a crucial role in the production of cells, tissues, and organs. It’s a building block made of amino acids that most people obtain through their food. But not enough people understand its significance.

In this post, we’ll go over some of the benefits of protein, how to add it into your diet, and some of the many options you can choose from.

Let’s get started.

What Counts as Protein?

Although your body does produce some on its own, it still needs outside sources for the complete recommended quantity. You’ll need to get this from food.

Some popular examples of protein include:

Eggs
Meat
Beans
Shakes
Dairy
Nuts

The nutritional value of protein can be measured by the amount of amino acids it contains. The more amino acids it has, the more protein you consume.

Meat tends to have the most amount of protein as well as soy products such as tofu, edamame, and soybeans. Plant proteins, like beans and lentils, are also great protein sources, although they may contain less than meats.

If you don’t eat meat or meat products, not to worry! Eating a wide array of different foods with high protein, even with no meat present, will still get you to the recommended amount of protein you need.

Why Add Protein to Your Diet?

There are many reasons why you should prioritize adding protein to your everyday meals.

Reduce Appetite

If you catch yourself snacking a lot or turning to junk food throughout the day, then consuming protein could help you slow down. Protein makes you feel more full so you’re less prone to reach for those salty chips or sweet donuts.

Sometimes, curbing your appetite is the most difficult part of making healthier choices because it’s easy to reach for pre-made junk food. But consuming protein makes it easier to ignore those cravings and feel more full throughout the day.

Boost Metabolism

Because your body uses more energy to process and digest proteins, it automatically boosts your metabolism. Your body must work harder to break them down to turn into waste. This leads to more calories burned throughout the day, even while you sleep!

It’s important to keep up with your body and understand its nutritional needs. If that sounds like something that interests you, join us this Saturday, August 23rd for our monthly Chats with Chai!

Hosted by Nutrition Coach Katie and Fitness Coach Maryam, this month’s talk focuses on a healthy approach to weight loss and choosing the right foods and proteins to nourish your body. Sign up today ! Spots are free to the community. (See our Events page for more info).

2. Increase Strength

When consumed in higher quantities, protein can most certainly increase your physical strength.

Consuming protein along with resistance training has shown to boost muscle mass and overall strength. Of course, it takes more than just protein to grow muscle, but it’s still a crucial component.

Many people end their workouts with protein shakes, which can support muscle growth, make you feel full, and meet your recommended intake.

3. Maintain Weight

If you’re on a weight loss journey, adding protein to your diet can help you move further along quicker.

Studies have proven that consuming the recommended amount of protein or more not only reduces body weight, but “enhances body composition by decreasing fat mass” (2020). If you’re struggling to see results, then adding more protein to your diet might be the answer.

Another main component of maintaining your weight is to exercise and move your body regularly. At Fitness By Maryam, we thrive by helping women of all ages get the training they deserve. Whether you’re looking for a personal trainer or want to try a small group class, our women-only gym offers everything you need.

Join Us at Fitness By Maryam!

You can also check out our upcoming events for this month on Instagram at @FitnessByMaryam .

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Starting Your Martial Arts Journey

Tue, 05 Aug 2025 18:07:21 GMT

As an adult, it can feel daunting to learn a new skill. You might doubt your abilities or feel embarrassed because you’re a beginner and it’s easy to feel discouraged. But it’s important to remember that everyone has to start somewhere, and that’s true for martial arts, too.

If you’re an adult that’s been wanting to dive into the world of martial arts, particularly Taekwondo, then you’re in the right place. At Fitness By Maryam, we encourage women to explore different areas of fitness and fun no matter what your age.

We’ll go over a few points to consider before joining an adult martial arts class.

But first, let’s look at some of the many benefits of practicing martial arts.

The Benefits of Martial Arts

There are many reasons why practicing martial arts is beneficial. Let’s go over a few.

Practice Discipline

Any form of martial arts emphasizes discipline as it is a core component of the practice. Through structure, consistent training, respect, and perseverance, you are taught not only to apply these principles to your training, but in everyday life, too.

As you continue to set your goals and move to the next belt, you learn how to stick to a routine, master new techniques, and push through setbacks.

2. Improve Fitness and Lower Stress

Martial arts is great for the body as it produces lots of movement and enhances your agility. You can increase your strength and speed while improving your overall health and lowering stress.

3. Learn Self Defense Techniques

Many women join martial arts to learn self-defense techniques they may, hopefully not, need. Learning how to protect yourself from danger is an invaluable skill to know.

4. Anyone Can Start

There are no age restrictions in the world of martial arts. Regardless of your age, you can easily find a dojo that trains adults as beginners. (Fitness By Maryam being one!)

Here are a few things to consider when getting started on your martial arts journey.

Choose Your Martial Art Style

With the many types of martial arts out there, you might wonder which one to practice. Different types come with different benefits and purposes, and there are well over 170 styles of martial arts worldwide, so it’s important to do your research before committing to one.

Some of the most popular martial arts classes you can join are taekwondo and karate, but it’s important to understand the differences between the ones you research.

For example, karate and aikido are both Japanese martial arts, but karate emphasizes striking, punching, kicking, and knee strikes while aikido takes a non-conflict approach; it uses locks, pressure points, and dynamic throws for its techniques. Taekwondo is a Korean martial art that incorporates agility, kicking techniques, and a disciplined mindset to neutralize an attacker. And these are just a few examples.

When choosing a style, consider your personal goals, time commitment, and physical state. Do you want to focus on practical techniques you can use in the real world, or do you want to compete in competitions down the line? Will you be able to perform the needed movements in that art that you’re interested in?

Research Dojos in Your Area

Different instructors and schools run their programs differently, so it’s up to you to decide where you feel most comfortable. Many dojos will offer a tour of their space and explain the classes or even allow you to watch a class and see if you’re interested.

If you’re local to the area and are looking for a women’s only Taekwondo class, then Fitness by Maryam is the right facility for you.

We offer Taekwondo classes for all ages, and are offering an adult-only class for women ages 18+ on Saturday, August 9th. If you’ve always wanted to dive into the art of taekwondo but didn’t know how or where to start, here’s your chance!

Taught by Taekwondo Coach Hibah Mustafa, our Adult-Only Taekwondo class will be held August 9th at 9:45 a.m. at the Fitness By Maryam Facility. Join us today!

Join Us at Fitness By Maryam!

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Lace Up: 5 Smart Tips for Your First 5K Success

Tue, 29 Jul 2025 12:33:00 GMT

Have you ever considered running a 5K but weren’t quite sure where to start? Then you’re in the right place.

A 5K, or 3.1 mile run, is a popular endeavor among runners, especially beginners. Even walking the distance is encouraged during the race as everyone participates at different levels.

Many people enjoy running as a way to blow off steam, increase oxygen, and get their heart racing. It’s no secret that movement is amazing for the body.

How to Prepare for Your First 5

If you want to prepare for your first official run, here are 5 tips to help you get started.

Create a Routine

The key to succeeding in anything is to create a routine to prepare for that goal. It’s important to create a steady habit of running throughout the week to set yourself up for a successful race. Because without the proper preparation, you might find yourself facing difficulties.

Routines support consistency. It helps to create a schedule each week that supports your upcoming 5K and gives you enough time and energy to make it to the finish line. For example, you might decide that running three times a week for eight weeks is your goal. It doesn’t have to be long distances either; in the beginning, you want to focus more on training your body to get used to running regularly as it’s going to be an adjustment.

Running Coach Cierra says that, depending on your experience, you can start off slow with shorter distances a couple times a week and slowly build up your endurance.

"I would recommend running around 2-3 times a week based on your schedule. Depending on your experience you can start at a half mile and slowly progress to 3, increasing 0.5 miles each week. You should have a mix of one long endurance run and 1-2 shortened interval style runs to get your body adjusted to different speeds and breathing patterns. This could look like 5 minutes of moderate speed running followed by 5 minutes of walking for a total of 2 miles.”

If you’re interested in starting (or continuing) your running journey, the Fitness By Maryam facility will be restarting our Run Club on August 3rd with Coach Maryam. It’s a great way to boost your heart rate with a fun, lively group to keep you motivated. Members can join for free!

2. Pick Proper Gear

With any type of physical activity, it’s crucial to wear the proper gear. This will help to prevent injury and support the most comfortable experience while moving your body.

Running shoes should be lightweight and provide lots of cushioning to absorb impact and reduce pressure on your ankles and knees. Lighter shoes promote faster speeds and help if you’re looking to get ahead of the crowd. Comfy socks also provide more cushion for your feet especially as you travel longer distances.

You’ll want to wear clothes that are also lightweight and synthetic to absorb moisture and keep you cool and dry. Stretchy materials are recommended for a comfortable run as you perform lots of movement. Sunglasses will keep your eyes safe on a hot, sunny day and a small water bottle should be enough to keep you hydrated. Sunscreen is a must when you’re out during the day to protect your skin from harmful rays. Wearing a hat will also keep you cooler in the sun.

3. Prioritize Nutrition & Staying Hydrated

As your body gets used to more movement and consistent running, it’s essential to prioritize your nutrition and stay hydrated. The Population Reference Bureau states that malnutrition “weakens women’s ability to survive childbirth, makes them more susceptible to infections, and leaves them with fewer reserves to recover from illness.”

Nutrition plays a huge role in your overall performance and recovery, so giving your body the proper fuel is crucial.

To start, a runner’s diet should be nutrient-dense and balanced in protein, carbohydrates, and healthy fats. Carbs are an essential source of fuel for the body while protein supports muscle repair. It’s also important to take vitamins that support your growing muscles and make up for the nutrients you aren’t receiving naturally.

Before a run, be sure to drink plenty of water. Because we sweat so much during a run, drinking lots of water well beforehand will ensure that your body has enough fluid to support your exercise. In the last two hours before a run, try to consume at least 2 to 2.5 cups (16-20 ounces) in addition to 72 ounces the day before.

For nutrition, Running Coach Cierra suggests loading up on carbs the night before a 5K, like spaghetti or grilled chicken. On the day of, you can also consume carbs in smaller portions, like bananas, oatmeal, or a granola bar. A spoonful of honey with salt is also a great option to boost your electrolytes which we lose through our sweat.

If you want to improve your nutrition and learn how to fuel your body with the right ingredients, join one of our Nutrition programs , led by Nutrition Coach Katie Sayad Alvarez. We offer group coaching, one-month programs, three-month programs, and a la carte services to cater to your needs.

4. Integrate Cross-Training

If you limit yourself to only one or two types of exercises, you restrict your body from its fullest potential. Different movements activate different muscles, which is why cross-training is an important part of the running journey.

You can combine any kind of training that you want, such as yoga, personal training, boxing, strength training, and many more.

A few benefits of cross-training include:

Reduced injury
Improved agility and balance
Enhanced performance
Increased flexibility

If you want to try new forms of exercise to incorporate into your cross-training, Fitness By Maryam offers many options to women in the area. Whether you’ve been interested in taking a Belly Dancing class or signing up for Personal Training, Fitness By Maryam’s got you covered.

Our new class, Game On , is an athletic performance class that focuses on plyometrics and strength training. We meet every Wednesday at 6 p.m. with Coach Krystal. We’d love to see you there!

5. Choose The Right Run for You

There are many different 5K races you can choose from. A couple popular ones include the Color Run and the Hot Chocolate Run , both local to Chicago if you aren’t sure where to start.

This year, our team at Fitness By Maryam is participating in the annual Mud Run on Saturday, August 9th at 12:30 p.m. at the Richardson Adventure Farm. We encourage you to put on your comfiest sneakers and join us for a fun run!

Join Us at Fitness By Maryam!

You can also check out our upcoming events for this month on Instagram at @FitnessByMaryam .

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Desi Diet Dilemma: What's Really Holding Us Back?

Mon, 21 Jul 2025 12:40:28 GMT

To lead a healthy lifestyle, it’s important to maintain a healthy weight and exercise regularly. The worse your daily habits are, the easier it is to pack on the pounds.

For the South Asian community specifically, there has been a decline in healthy weight and BMI across the board shown in recent studies.

According to the National Library of Medicine , “the prevalence of obesity and obesity-related diseases in people of South Asian descent is the highest among Asians (2025),” and that number continues to rise.

If you aren’t sure where to begin on your weight loss journey, the task can seem pretty daunting. The easiest way to start is by knowing what not to do so you can stay safe and educated.

Common Weight Loss Mistakes

Let’s go over some of the most common weight loss mistakes people make when first starting out their nutrition and health journey.

Inconsistency in Everyday Life

To see results in any area of life, you have to practice discipline and form everyday habits. If you aren’t used to doing something every day, it could take a few tries to make it part of your everyday routine.

It’s especially important to make wellness a consistent part of your every day when going through a life event or in a different set of circumstances. For example, being pregnant, moving, and traveling are all factors that could inhibit you from making healthy choices. But that doesn’t mean you have to put your journey on pause.

Everyone likes to indulge on vacation, but that doesn’t mean you need to abandon the habits you’ve built just because you’re out of town. You can choose to walk to your destinations, order foods with high protein and less fats, or explore activities that require movement.

At Fitness By Maryam , our Personal Training professionals create a workout program tailored to your goals so you get the most out of each session and feel great every time.

2. Misunderstanding Your Specific Needs

Studies show that vitamin D deficiency is at “epidemic proportions” in western South Asian populations. Some reasons for this are:

Low vitamin D intake
High adiposity
Sun exposure avoidance

Lack of vitamin D could also increase the risk of other chronic diseases. But unless you knew this, you wouldn’t go out of your way to increase your vitamin D intake. That’s why doing your own research and perhaps even hiring a wellness and nutrition coach could be the difference between your present self and the person you want to be.

Many traditional South Asian foods are made with large amounts of oil, butter, and other ingredients that are problematic when taken in excess. Finding healthy alternatives can help you lose weight and see the results you’re looking for.

For example, meal prepping is a great way to control your portion intake and ensure a more nutritionally balanced diet. Even those with hectic schedules can make healthier food choices by planning meals at the beginning of each week. It also reduces the stress of making last minute decisions about what to eat that won’t set you back on your nutrition goals.

Our Nutrition and Wellness programs , hosted by Nutrition & Wellness Coach Katie Sayad Alvarez, are designed to help you achieve your weight loss goals and track your progress every step of the way.

Whether you want a full body detox or an optimized nutrition plan, our coaching programs are catered to your specific needs so you can succeed.

3. Underestimating Small Habits

Showing up for yourself every day is what’s going to have the biggest impact on your weight loss results. When you make excuses for why you can’t choose healthier, you’re denying yourself the achievement of your goals. It’s important to show up for yourself and commit to the promises you make.

Fitness isn’t only about physically moving your body. Your sleep habits, hydration levels, and daily number of steps, for example, are also important to track. Your health journey is a wide compass of factors that exist outside of the gym; your everyday life can greatly impact your quality of health. That’s why it’s crucial to form healthy everyday habits and stick to them.

For example, here are a few things you might add to your daily to-do list:

Drink at least 2 liters of water per day
Stretch for 5-15 minutes every morning
Walk around 10,000 steps per day

4. Lack of Stress Management

Recent studies show that South Asian immigrants are experiencing high rates of mental health issues and stress due to migration, pressures to acculturate, and other factors. Women especially tend to take on a huge role in the household and within the family, which adds to the stressors of everyday life.

High stress can make you want to overeat and overindulge. But all this does is lead to packing on the pounds and eating unhealthily. Sugary, high-fat, high-carb foods are called comfort food for a reason; they’re the first thing you reach for when you’re stressed and want to soothe your anxiety.

If stress persists, the body will eventually release cortisol, a hormone that increases appetite and fat storage, weakens muscles, disrupts fertility, and more. It’s important for women to prioritize managing their stress to ensure that it doesn’t get in the way of their wellbeing and mental health.

For example, you might decide to take a meditation class to learn how to regulate your breathing and practice poses that stretch your muscles and release tension. Our Breathe and Be class, led by Zareen Atiyat, is a one-hour flow meditation that focuses on breathwork and reflection. Whether you’re a beginner or a pro, it’s a great way to recenter and refresh your mind and body.

Breathe and Be will be held every Tuesday at 10 a.m. at the Fitness By Maryam Facility. Sign up today!

Join Us at Fitness By Maryam!

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"I've been to many gyms in my life, but this one is my favorite. Great people, great atmosphere, great workout(s)!"

Breathe & Be

Tue, 15 Jul 2025 12:41:17 GMT

In today’s world, everything is fast-paced and ever-evolving, which can make it difficult to soak in the present moment and stay grounded. Learning how to slow down and take a breath can be difficult to do if you aren’t used to it. And although there are many proven benefits of meditation, not enough people take advantage of it.

Luckily, there are classes like Breathe & Be, which focuses on slow movement, breathwork, and reflection as you navigate the day-to-day. Led by Zareen Atiyat at Fitness By Maryam, the creator of Breathe & Be, it focuses on enhancing your spirituality and boosting your immune system, among many other things.

We’ll go over everything in more detail, but first, let’s list some of the main benefits of meditation and breathing exercises.

Why is Breathwork Important?

For centuries, breathwork has been used as a way to soothe the nervous system, reduce stress, and improve your mood, according to the National Center for Complementary and Integrative Health . But did you know it can also enhance your spiritual health?

Meditation is important for many reasons, including:

Increasing body awareness
Inviting stillness to the mind
Boosting circulation and immune function
Building emotional regulation
Releasing stored emotion
Encouraging groundedness

Breathing meditations have been used all over the world as a way to deepen spiritual connection and strengthen inner peace. It spans across many cultures and faiths, from rituals in South America to yoga practices in India. The combination of self-reflection and slow movement produce calmness and clarity of mind with only a few short techniques.

For women especially, it’s crucial to practice regular meditation exercises to improve overall daily health. A study conducted in 2023 by the American Psychological Association found that women are more prone to stress than men, and that it also affects them differently. Knowing this makes it even more important for women to invest in regular meditation and breathwork techniques.

Breathe & Be vs. Traditional Yoga

Needless to say, you can come from any background and reap the benefits of breathing meditations. Yoga is deeply intertwined with the Hindu faith as both a physical and spiritual practice, and many of the movements are named after Hindu deities. However, that doesn’t mean you can’t still perform them to suit your spiritual needs.

Breathe & Be, a class led by Zareen Atiyat, uses breathing techniques and meditation to suit your faith-based needs. It adds Quranic teachings to the movements so your focus is on strengthening your faith and tailoring the exercise to your beliefs. Essentially, it takes pieces from yoga traditions and turns them into your own spiritual practice.

Meditation is what you make it and what you want it to be. You can focus your attention to any particular thought as you practice your poses and breathing techniques, which is the cool thing about Breathe & Be.

Learn More at Chats with Chai

If you’re interested in learning more about meditation as your own practice, join us at the next Chats with Chai on Saturday, July 19th, from 2 to 4 .p.m. Ongoing classes will be held every Tuesday at 10 a.m at the Fitness By Maryam facility.

While enjoying a delicious cup of chai, you’ll learn more about Breathe & Be founder Zareen Atiyat, her goals with the program, and how it can help you achieve your meditation goals. Feel free to come with any questions and meet awesome people along the way!

We’d Love to Hear from You!

Any questions? Feel free to reach out to us via email, phone call, or stop by the gym for a tour! You can also check out our upcoming events for this month on Instagram at @FitnessByMaryam !

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Join the next Breathe & Be class

Say Hello to the Weight Room

Fri, 11 Jul 2025 14:54:29 GMT

If you’ve been considering trying weightlifting to boost your fitness routine, then you already know it comes with multiple benefits. Repeatedly lifting heavy weights can build muscle mass, improve strength, increase bone density, and much more. Because women are more prone to health diseases like osteoporosis according to the NHS, it’s especially beneficial to add weightlifting to a workout routine. We’ll take you through the next steps if you’re interested in learning more!

If weight training seems a little daunting at first, don’t worry, everyone has to start somewhere. People use external weights such as barbells, dumbbells, and kettle bells to train their bodies to handle more mass. With time, you’ll start to build more muscle and lift heavier loads. We recommend starting with these 3 main movements:

Hip thrusts: This exercise involves squeezing the glutes and thrusting the hips upward either on the floor or a bench while holding a barbell on your hips. This move is great for hip extension and glute activation.

Deadlifts: For this exercise, you lift a barbell off the ground to a standing position and back down again. It boosts metabolism and increases strength in the glutes, core, back, and hamstrings.
Squats: To perform a squat, keep a shoulder-width stance with knees bent and back slightly arched. Lower your knees and push back up through your feet until you’re back in a standing position.

Along with doing the right exercises, it’s just as crucial to practice proper form, stance, and to brace your core. Handling heavier weights than you’re used to means being extra cautious when using them to improve your strength. These factors could be the difference between a successful workout and a painful injury, so it’s important to ensure correct movement while attempting any weightlifting, especially as a beginner. At Fitness by Maryam, we teach the essentials about how much to lift at your level, correcting your posture, adjusting the bars and weights, how many reps and sets to perform based on your goals, and much more. Our upcoming class, Intro to Weightlifting , goes into detail about how to safely start your lifting journey with confidence. Join us on Saturday, July 12th, from 9 to 10:30 a.m. for this informative and fun workshop!

It’s also crucial to utilize the proper equipment as you start your weightlifting journey. It makes it much easier to navigate the exercises and practice proper form to avoid injury and see the results you want quicker. Wrist straps give you wrist support and better grip which puts less stress on your wrists and hands. A lifting belt is also a great tool for lifting as it braces your core and stabilizes your midline for extra support. Lastly, the proper shoes allow for a stable base to prevent unwanted movement. Flat-soled shoes minimize shifts during lifts and increase contact with the ground for the safest movement.

We hope this article helped you better understand the basics of weightlifting and encourage you to start your journey if you haven’t already. It can be intimidating to try a new type of exercise, which is why in-person learning can be so beneficial. Sign up today for our Intro to Weightlifting class led by Coach Maryam where she will go further in-depth about everything you need to know to lift weights and see results.

Any questions? Feel free to reach out to us via email, phone call, or stop by the gym for a tour! You can also check out our upcoming events for this month on Instagram at Fitness By Maryam !

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