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

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👊🏼

03/24/2026

High-protein tiramisu overnight oats that taste like dessert but fuel your body for the work day!

✅SAVE THIS

Perfect for busy mornings, post-workout, or when you want something quick, filling, and satisfying.

Ingredients:
• 1/2 cup quick oats
• 1 tbsp chia seeds
• 1/2 tsp cinnamon
• 1 tsp instant coffee
• 1/2 cup almond milk (or milk of choice)
• 1 tsp brewed espresso (or brewed coffee)

Topping:
• 1/2 cup plain fat-free Greek yogurt
• 1/2 scoop Diesel Whey Isolate (French vanilla or mocha cappuccino)
• cacao powder (for dusting)

Instructions:
Mix all oat ingredients until combined.
In a separate bowl, mix yogurt + protein powder.
Spread evenly on top.
Dust with cacao powder.
Refrigerate for at least 4 hours (or overnight).

Enjoy 🫶🏽

Macros (approx):
314 calories
35g protein
35g carbs
6g fat
9g fiber

📲 Share with a friend that loves tiramisu ☕️🤍

More variations coming soon 👀

03/24/2026

Your lower back isn’t always the problem.

Tight hips are one of the biggest reasons people deal with constant back pain.

When your hips lack mobility, your lower back is forced to compensate during movements like squats, hinges, and even walking. Over time, that extra stress adds up.

By improving your hip mobility, you:
• reduce unnecessary strain on your lower back
• move more efficiently in your workouts
• improve posture and overall performance
• prevent injuries before they happen

If you work a desk job or sit all day, you need to give these exercises a try!

Exercises in this video:

💪🏼Banded Clamshells
Targets the glutes (especially glute med) to support hip stability and take pressure off your lower back.

💪🏼Banded Hip Abductions
Strengthens the outer hips and improves control, helping your pelvis stay stable during movement.

💪🏼Windshield Wipers
Improves internal and external hip rotation, key for smoother, pain-free movement patterns.

💪🏼Kettlebell Box-Elevated Hip Stretch
Deep hip opener that targets tight hip flexors and inner hips while promoting better positioning.

💪🏼Bench-Elevated Hip Stretch
Great for opening up the hips and relieving stiffness from sitting or intense training.

💪🏼Hip Flexor Stretch on Bench
Directly targets tight hip flexors (one of the biggest contributors to lower back pain from anterior pelvic tilt).

Strong, mobile hips = a healthier, pain-free back

✅SAVE THIS
📲Share it with a friend that needs it 🤍

Follow for more value

👟

03/16/2026

‼️ These 95 calorie brownies taste way too good to be this healthy ‼️

✅ SAVE THIS for when those chocolate cravings hit

These are PERFECT when you want something sweet, chocolatey, and satisfying without blowing your calories

Ingredients:

• 1 can 100 % pumpkin puree
• 1 scoop French Vanilla or Salted Caramel Diesel Whey Isolate
• 4 heaping tbsp (or 1/4 cup) cacao powder
• 1/2 tbsp coffee grinds or organic instant coffee
• 1/2 tsp Ceylon cinnamon
• 1 tbsp cacao nibs (optional)
• 1/4 cup chopped walnuts or pecans (optional)
• 2 tbsp honey
• 1/4 cup mini chocolate chips (semi-sweet)

Instructions:

Mix all the ingredients except the chocolate chips until well combined.

Spray an 8×8 inch square pan with cooking spray. Pour and evenly spread the brownie batter into the pan. Top with the chocolate chips.
(You can also add half of the nuts or cacao nibs on top if you prefer)

Press down gently with a fork.

Microwave for 5 minutes, then let cool.

Meanwhile make the protein frosting

Protein Frosting:

• 1/2 cup non-fat plain Greek yogurt
• 1 1/2 scoop Triple Chocolate protein powder (or any chocolate flavour)
• 1 tbsp cacao powder
• 1 tbsp maple syrup or honey
• Pinch of salt

Whisk all the ingredients until smooth.

Cut brownies into 9 pieces and top with the protein frosting.
(You can also enjoy them without the frosting if you prefer)

Store them in the fridge.

Enjoy :)

Macros per brownie:

95 calories
4g protein
13g carbs
4g fat
4g fiber

Macros for protein frosting (per serving - 9 total):

33 calories
6g protein
2g carbs
0g fat

These ingredients are amazing for supporting your gut microbiome, which plays a key role in digestion, immunity, metabolism, and even mood💪🏼👊🏼

📲 Save & share this with someone who needs a healthy brownie recipe 🍫

‼️ USE CODE: MAHAFIT15 to get 15 % OFF the protein or any supplement on perfectsports.com ‼️

03/16/2026

Most women train to burn calories.

Athletes train to perform.

And ironically… that’s usually what creates the best physiques.

If you want to move faster, jump higher, feel stronger, and build a body that performs as good as it looks… your training needs to reflect that.

Training through all planes of movement and incorporating rotational patterns is key.

✔ explosive movements
✔ strength work
✔ athletic conditioning
✔ real progression that translates into everyday movement, instead of workouts that limit your movement and leave you feeling stiff.

I’m looking for 5 busy, career-driven women ready to get TONED while taking their strength, performance, and confidence to the NEXT LEVEL

If that’s you comment or DM me “READY” and I’ll send you the details👊🏼

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Toronto, ON

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