One of my resolutions in 2018 , was to get healthy ,shape up and lose a couple of pounds …

I decided to try out Safia Berrada’s program .  Safia is a boss girl from Miami.

I have been following her on social media and admiring her grind for a while and i’ve seen enough transformations to want to try her online program.

The program consists of a pdf meal plan , and 6 cardio focused workouts a week , alternating between 45min of jogging or cycling and Safia’s bomb ass workouts.

You receive 3 of her specific workouts each week, an upper body video , a lower body video and an then of course the abs .

You also get to join the community and a what’s up group of 10 girls doing the program with you. This  has been a big motivational tool in my 3 months of following her program . Also Safia was available whenever you needed her really (give or take the time difference of course, Miami – Paris ).

The beginning :

The program starts with you taking a before picture . she doesn’t like you weighing yourself because it doesn’t reflect you true progress ( i totally agree with that school of thought)

You can loose 4 kg in fat mass and gain 4 kg in muscle and that won’t show up on scale , but it would change your shape dramatically.

i did them all , pictures, scale and measuring tape.

The meal plan :

you get a grocery guide and a recipe book too( a pretty good deal, if you ask me! )

you have to consume small 5 to 6 meals a day ,with a relatively restricted carbs .

i wasn’t spot on with a diet because of my lifestyle . i work a 9 to 5 job , and don’t like to eat breakfast (I am well aware that these are excuses 🙂 ).

An example of my day on the meal plan would be .


2 rice cakes with peanut butter and half a banana

snack 1

12 almonds


a salad or some kind of carbless thai or Japanese food

snack 2:

12 to 24 almonds

dinner :

a sweet potato and a grilled tofu

not gonna lie , it was difficult, i got hungry and  strayed quite a lot from the diet and i think that’s why my results weren’t as great as they could have been.

The workouts :

Now if you don’t like cardio, this is not for you ! but also you are not gonna lose the weight as fast as you would want.

I love being active. So i went to the gym religiously 6 time a week for 3 month. it was quite refreshing actually to have someone give some structure to my fitness regime.

Monday: 20 minutes run + Safia’s Lower body video

Tuesday : minimum 45 min of running or elliptical machine

Wednesday : 20 minutes run + Safia’s upper body video

Thursday: minimum 45 min of running or elliptical machine

Friday : 20 minutes run + Safia’s abs video ( those are killers!!)

Saturday: minimum 45 min of running or elliptical machine

Before I share my results , here are from my point of view some pros and cons of this program


  • Affordable if on a deal, I got the 3 months deal for 200 euros because there was a 50% off
  • If you have problems motivating yourself, the what’s up and Facebook group , really boost you up
  • The workouts gets gradually challenging depending on your progress in the program
  • If you follow it , you will get results!!


  • If you are not really serious about this. Then its not for you . It requires some serious stamina and motivation to follow through
  • Eating outside was a challenge, you need to prep girlfriend!
  • Very cardio heavy, little resistance to my taste  (body weight to 1kg dumbbells). if you hate cardio, you will not like the program

My results :

Keep in mind that I did not follow the diet entirely . Weight wise I lost 0 kg . Amazing huh , all this effort for nothing !!  That’s what I would have thought if I have done this based on the scale alone. But as they say a picture is worth a thousand word


Also here is my measurements before and after :

Starting measurement

  • Fat : 24.4%
  • MM: 37%
  • WEIGHT : 54Kg
  • waist : 80cm / 31in

Last day measurements

  • Fat : 22% (-2,4%)
  • MM: 38% (+1%)
  • WEIGHT : 54Kg (0 kg)
  • waist : 69cm / 27 cm (-11 cm)

considering i did not diet at all, those results are amazing!

Bottom line, this program works! but as all weight loss programs . they only work if you are determined and you want it enough . Personally, I love it because it gave structure to my workouts and kept me accountable during the winter season

How to get the program :

contact safia through her website Or her instagram : @Safiaberrada

how to get motivation for weight loss?


This post is not going to tell you how to loose weight…

This post is for something way better!!! Are you thinking about starting a healthy life style?loosing a couple of pounds ?or even transforming your physic? but you just can’t seem to get started due to lack of motivation …

You are stuck..huh? you know I heard once someone say ( i can’t remember who, but work with me here )…weight loss is not just 90% diet and 10% exercice . It’s 20% diet, 5% exercise and 75% WILLPOWER… 

Bur how to do it? How to get willpower….

Well, allow me to share with you some conventional and unconventional tips to get you started ladies( and gentlemen)…

1 – Get dumped

I’m not saying to go ahead. And throw away the love of your life in order to shed a couple of pounds , I’m just saying if you are already in a post-ship situation… you feel like you have been wronged…then you should take advantage of that sadness and lack of appetite …get angry , channel your inner khloé Kardashian and get that revenge body and show him that you are actually the F*****g ONE who F*****g got away

2 – Check out a Levi’s store ( Or any nice jeans store for that matter )

This is actually a true story, everybody needs jeans !!! so go in the shop, get a design of your liking and try the size you would want to fit in first !! And then try the sizes up to the one that will fit you…I am sorry ladies .. it is very depressing but it works at getting your psyche right where it should be to get that diet going

3 – Expose yourself on purpose

Go on an beach vacation! ( if you can afford it !…B***H!!) if your broke a** can’t afford it like me then just go to a nice party in a white tight body con dress that will show all the bulges… take a million pictures, and I mean full frontals, side, all profiles …go bananas ….throw yourself a bad angle unflattering photo shoot party ( and GOD NO  don’t put it on your social media !! We are not that numb to humiliation), also, simply just getting criticised by someone you don’t appreciate that much works ….humiliation is a strong tool you guys, use it!! *thumbs up*:D

4 – Throw yourself a food pity party…and release your inner kraken

Fine! So you are weak AF and can’t stick to any f***ing way or shape of dietary discipline , because …you know !..cravings and s**t…then here are the steps to follow:

  • Order yourself a ridiculous amount of your favorite foods…again, I can’t stress on the part where you should go bananas !!! order 4 people’s portions worth of food for you alone ( pizza, pasta , chocolate, ice cream, whatever your heart desires )
  • Free your evening
  • FINISH HIM *Mortal combat reference* your ONLY mission for the night is to end all you got. OK!? No excuses!!!!

Trust me! when you finish you will be so disgusted with the same foods you love so much…voilà!! ladie’s and gentlemen …introducing reverse psychology! your brain will start to associate your favourite food with physical pain ….

Don’t worry you can’t gain more that 500g of fat in one evening  the rest is just water from the salt intake ( Tried and tested )

5 – New year resolutions…yep! cliché …but it gets you started . Usually it’s easy to start a new resolution to be healthy on new year, but not so much to go all the way through it .

Statistically, more than 33% of people make this resolution each year but only 3% make it to February. YOUR CHOICE to not be SOOO BASIC . What do you say to that? 

I am fully aware that some of these tips are weird, but  you know what? GET WEIRD if that what gets the job done.

Thank you for sharing

My 5 go to anti-inflammatory recipes


An inflammation is a synonym of infection, is the reaction of your body in response to harmful pathogens or irritants. Harmful stimuli can be either a cold virus or indulging in a fatty sugary meal… The body does not discriminate 😁

I usually like to step up my health game in the fall season, we are here now… so I wanted to share with you, five of my go to anti-inflammatory recipes when I am feeling under the weather …Don’t worry I am not a chef or anything, these are some basic quick fool proof recipes ideas

Ginger lemon Tea or infusion

I personally prefer infusions, any herbs will do..just make sure you like them , grind some ginger there and add some drops of lemon juice. A perfect way to start and end your day

Ginger: is a anticancer,anti-inflammation and an anti-oxidant

Lemon: a blood purifier and great for digestion and constipation

Avocado Toast:

Just mash an avocado, add lemon, cider vinegar ,salt and pepper before spreading it on your natural organic whole-wheat toasts ( if you have celiac disease then that’s gluten-free bread for you girlfriend!)

Sprinkle some grounded flaxseed powder or some chiaseeds and voilà! Enjoy..

Avocado: a rich source of anti-inflammatory monounsaturated “good” fats and phytosterols. … it contains vitamin E , vitamin C, manganese, selenium and zinc that also helps to soothe inflammation.

Cider vinegar: the list of benefits is just too long

Chia seeds: an anti-inflammatory food that supplies a high dose of Omega 3 fatty acids, fiber and protein.

Garlic broccoli:

Spread your cut, washed broccoli on a cooking sheet, add salt and pepper and a lot of grounded garlic and bake for 30 minutes

Broccoli: contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds.

Garlic : contains sulfur compounds that stimulate your immune system to fight disease.

Tofu curry with cauliflower rice

Heat up a table spoon of oil (honestly I guestimate that ish), add onions, Diced Tofu,salt,peper,a lot of curry. For an added boost add more turmeric.

For the cauliflower rice, just put some cauliflower in a blender and blend for 20 seconds, until its rice texture.

Then you add all to the pan and cook for 5 minutes, before you take off the pan off the heat add 20cl of coconut cream.

And serve while is hot.

Cauliflower: Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.

Curry (contains turmeric): turmeric is one of the best antioxidant in the market, it helps fight inflammation, helpful for arthritis, brain boosting, protects against heart diseases and cancer

Berry Chia seed nice cream

For the chia seed’s pudding, mix 3 tablespoons of chia seeds with some almond milk and one table spoon of honey…and let it set for at least 1 hour.

I buy frozen berries from the store, but you can prepare your own, but make sure you have some variety in there, I mix it while its frozen and serve it with the chia seed’s pudding

Berries: Blackberries, cranberries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. Not only they reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia

Weird healthy hack for my working girls out there:

  • Starbucks or work cafeteria:
    Sprinkle some cinnamon on you morning Americano or Expresso, for added anti-inflammation action…
    Latte lover! I got you!! Try Starbucks new turmeric latte with coconut milk (no added sugar, ofcourse!)
  • Bar salad or restaurant:
    Always choose leafy greens for your salad, instead of lettuce, they are packed full of nutrients..
    Ask for salad dressing on the side, and make it from olive oil and lemon juice.Most restaurant are able to accomodate this request, even at chipotle *mind blown*
    Trying to cut down on soda…No worries ,ask for sparkling water with pieces of lemon ( freaking detox water on point!)

I Tried The Dukan Diet ( The vegetarian version)

A lot of you have heard of the dukan diet and how effective it is when it comes to weight loss.
Before my vacation started I thought …I will give it a go .
The only problem for a vegetarian such as myself lies in finding good pure protein sources. Don’t get me wrong my vegetarian diet has a lot of proteins from eggs, nuts, quinoa and greens, but in order to execute this diet as recommended by its creator Dr. Dukan. I needed pure proteins witch for me it’s gonna be basically ,egg whites,Tofu and fat/sugar free dairy products (not a good idea since im lactose intolerant) .

This relatively old diet is broken down to three phases :

The attack phase : Only pure protein is consumed (egg white, fat and sugar free dairy, tofu ) it lasts from 2 to 7 days depending on the case
The cruise phase : Alternating between one day of pure protein and one day of protein and veggies ( with restrictions), until you reach your desired weight.
The consolidation phase : the maintaining phase, you start having toasts for breakfast, a one to tree cheat meals a week and one mandatory pure protein day a week

To be honest this diet is not realistic for me to keep up , but since I was going on vacation, extreme occasions call for extreme measures. Right?

So I was going for 5 days of the attack phase and thats it, just to have an idea about the hype . It was f***ing brutal…

The real challenge here is that I am going through this as a vegetarian . So here is what happened day by day.

DAY 0 :
Today is the last day of my first vacation . I went rogue on this vacay and didn’t really pay attention to what I ate, I was already feeling down because I gained a couple of pounds this year and didn’t exactly look glorious in my bikini!… but that’s okay I was determined, doing this shit and documenting it for you guys.

DAY1 :
Its a work day, I am not big on breakfasts. so my breakfast consisted on double shots of expresso and thats it.
For lunch : I had to Improvise, there are not much high protein choices for vegetarians . Since I was motivated, I had a rather unconventional lunch : 2 fat and sugar free yogurts and 2 pieces of fat free cheese ( known as fromage frais here in france).
For dinner : I was starving so I had a about 250g of fried egg tofu ( I used a non sticking pan (no oil))
By the end of this meal I was super full.

Day 2 :
I woke up 1kg (2 lbs) lighter … Yes I weigh myself everyday just because 😀
Breakfast : Two shot of expresso
Lunch : I prepared 2 boiled eggs and 2 fat free yogurts
Dinner : 250g of egg fried tofu (. I use one egg and no oil) + 1 frozen fat free yogurt
This day felt a little bit difficult, I was foggy and couldn’t concentrate on work but I soldiered on.

Day 3:
I woke up another 1kg (2lbs) lighter again . I was blown away how fast it works . Even though I knew it was water weight.
Breakfast : Two shot of expresso
Lunch : I found a lentils salad with an egg in Monoprix ( thank god). After a lot of research I found out that for vegetarian we are aloud 2 spoons of lentils in this diet a day
Dinner : 250g of egg fried tofu + 1 frozen fat free yogurt
It was brutal, my energy was low and I felt dizzy twice.
Day 4:
Another 500g (1lbs) is lost
Breakfast : Two shot of expresso
Lunch : I had a work lunch in a sushi place, I had to improvise, so I had 2 miso soups and 2 mushrooms barbecues … its not perfect and I definitely looked weird but I tried
Dinner : I had 2 sheitan steaks ( very high in protein) + 1 frozen fat free yogurt
Today was the worst probably because I had so little at lunch, I was so dizzy that I had to go out and get myself some dukan biscuits for a little energy, otherwise I fear the worse

Day 5:
Another 500g ( 1lbs) is lost
Breakfast : Two shot of expresso
Lunch : I had the lentils salad
Dinner : I had to catch the plane for Morocco, so I was supposed to finish the diet then but I found an egg and spinach meal at Starbucks in the airport. So I actually didn’t .

One day after the diet :
I didn’t have any scale to weigh myself, but looking at how much I’ve been loosing everyday I would say I lost another half a kilo ( one pound)
In total I lost 3Kg (6 lbs) in 5 days … a little over 500g a day ( and without exercise) …that was amazing but surprise surprise !! as soon as you stop doing this unrealistic diet. You will gain it all back or some of it atleast … I did gain some of it back ..but that was expected …it was a temporary solution for a special occasion… and it works…would I recommend it ….nah probably not if you are a vegetarian , non lunch preper like myself

7 days of vegetarian keto diet

I have always been big on keeping a healthy lifestyle and an okay-ish diet. So after a long vacation of more than one month  indulging in all type of goodies back in my mother land Morocco . I decided it was time for a change… a drastic change in my diet that will accompany me through my thirties and years to come. But first let’s test the waters 🙂

Not long ago, i discovered the ketogenic diet, a new low carb high fat diet that is supposed to keep you looking younger, healthier and according to a wide base of fans, its supposed to make you a super human, something about reprogramming your body to start getting energy from your own fat cells… WHAT?!!!! ….YES.. your body becomes fat adapted.

So the diet’s guidelines are pretty straight forward, 50% to 70% of your calories should come from fat ,keep your carbs under 50g (basically leavy greens) and a moderate amount of protein.

Do’s and don’ts

Do Not Eat:

•Grains – wheat, corn, rice, cereal, etc.

•Sugar – honey, agave, maple syrup, etc.

•Fruit – apples, bananas, oranges, etc.

•Tubers – potato, yams, etc.

Do Eat:

•Meats – fish, beef, lamb, poultry, eggs, etc. (i am a vegetarian so it was all about vegetarian patties)

•Leafy Greens – spinach, kale, etc.

•Above ground vegetables – broccoli, cauliflower, etc.

•High Fat Dairy – hard cheeses, high fat cream, butter, etc.

•Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.

•Avocado and berries – raspberries, blackberries, and other low glycemic impact berries

•Sweeteners – stevia, erythritol, etc

•Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

I have never been a strict dieter, so i modified it a little, i added some more veggies and had A LOT of diet coke to curb up my sweet tooth. So here how a day of eating looked like for me.

Brunch : Sauted mushroom, a spinach omelet and a whole avocado

Dinner : Salad or soup and a diet coke because i craved sugar a lot at night time.

Snack  : Salted almonds and get ready for this, one tall coconut milk latte with one extra shot of espresso and sugar free caramel syrup


Here is a breakdown of my day

Day 1 : I’m feeling great, very motivated to some very needed discipline in my diet… i wake up late, about 1pm and decide to make some brunch , whenever im not working i prefer to sleep in and eat a brunch #bless, go out to starbucks and you know the drill…day one was a breeze, i even went to the gym.

Day 2 : I woke up craving something sweet, i can’t even think straight, looked up a recipe for peanut butter kept friendly cookies and tried it, it tasted awful with stevia and no sugar, i keep my sanity and soldier on, but day 2 was hard

Day 3 : I woke up feeling pretty shitty, i couldn’t move when i woke up, feeling dizzy like if i had low blood pressure, barely looked up what’s wrong with me on the internet, and it turned out it was very commun, its something called “Keto flu”…all i needed was some sodium and magnesium (electrolites) apparently when you are low on glucose you need more sodium, so i had one tea spoon of salt in a cup of water and instantly felt better, later in the day i went and bought some magnesium and a ketostix kit to see if i was in ketosis (state where your body starts burning fat cells).

Ketostix strip tests are strips for urinalysis, that tells you if there is any ketones in your urine, ketones are the result of ketosis that happens when you body is low on glucose for energy.


Day 4: I woke up just fine , but i am drained of energy to even go for a walk. But my body seems in ketosis, i feel motivated and keep in my diet

Day 5: feeling a little better, and the need for sugar is slowly subsiding.i go out to the movies and had some popcorn, it knocked me out of ketosis for the night

Day 6: i woke up and the first thing i do is to test if im still not in ketosis, yeeeey!!! I am in deep ketosis( but it seems that that is completely normal in the morning when you are on a low carb diet)

Day 7: i woke up completely fine and energised, its the last day, normally this experiment was meant to last, but i was going on vacation again the day after …who am i kidding? right?


This diet wasn’t easy , just the fact of not eating wheat or rice or quinoa …was for me more difficult than not eating sugar.

But once i got over the keto flu, everything else was okay, especially because I was consuming so much fat, and fat is so satiating ( no hunger at all), and if hungry outside … i can just eat anything like nuts to salted seaweed.

Tadadada….now for the reveal… i lost 2kg (4 lbs) on this diet in one week ( I went to the gym once).This weight loss is huge because i only have 5kg (10lbs) to loose and I find it extremely hard to lose the last kilos.

Would i do it again?…maybe. If i’m desperate enough 😀 … but otherwise I would rather add more fat to my diet and have an over all moderate carb days than being this extreme…

5 hacks to curb sugar cravings

I know for a fact that i have the hardest time going on a diet, because of my overly active sweet tooth…But somehow i still managed to keep my life mostly sugar free… and i think that has a lot to do with the little tricks that i will  be sharing with you today …

You need to cut down sugar for 3 to 7 days so you can condition your body to crave it less, then it becomes way easy…

So without further ado, here is the list of hacks to curb your sugar craving:

1- Eat more fat: 

You might think this is a counter efficient way to lose weight, but it is not! if you are on a diet and you feel like you have to have that sweet taste or you will lose it soon, have some nuts or some peanut butter cookies .This will keep you full for a long time and curb up that sweet tooth.

Free recipe for peanut butter cookies : Mix one egg and some peanut butter with stevia or a sweetener and bake for 15 min.


2- Have a smoothie

Just throw some strawberry ( low carb fruit) with some iced water and a bunch of spinach( for added nutrition) and add stevia to taste in a blender.


3- Super yogurt bowl

Basically , a bowl of some fat free plain yogurt with 1 scoop of vanilla or strawberry flavoured whey protein ( i use aptonia in vanilla) , it should taste very sweet because of the protein .But if you are the rebel that i am , add in half a banana or an apple and some chia seeds( you guessed it!! for added nutrition).

I love this one so much that i made it my official post workout snack !


4-Sugar free candy

Sometimes , all you need is that sweet taste in your mouth, especially if you are used to having desert after your meals. First, you have to identify that you are not hungry and that you are just craving sweets…then all what’s left is to pop a small piece of sugar free candy or even gum in your mouth and voilà…


5- Diet soda

I know this one is not the most healthiest hack, but it did the trick for me when i was on the keto diet. Wich is very very low carb…just when you need it 😉 . Besides new studies showed that diet drinks are in fact harmless, and don’t interfere with your hormones.


Keep it healthy everyone ! I hope this was helpful…