Mustafa Sadree Personal Trainer, Sosua Family Gym on pedro clisante, across ahnvee (2025)

24/11/2022

𝗚𝗥𝗔𝗜𝗡𝗦 𝗛𝗔𝗩𝗘 𝗔𝗟𝗪𝗔𝗬𝗦 𝗠𝗔𝗗𝗘 𝗨𝗣 𝗔 𝗩𝗘𝗥𝗬 𝗦𝗠𝗔𝗟𝗟 𝗣𝗔𝗥𝗧 𝗢𝗙 𝗛𝗨𝗠𝗔𝗡 𝗗𝗜𝗘𝗧 𝗜𝗡 𝗥𝗘𝗖𝗢𝗥𝗗𝗘𝗗 𝗛𝗜𝗦𝗧𝗢𝗥𝗬

Our ancestors have always chosen for fresh meat s as preferred choice followed by nuts and fruits. Our gut biome has been developed around these nutritional choices for generations.

As far as nutritional needs, nothing has changed today. It’s just that we’re surrounded by so much processed foods with additives and flavors. All makes you addicted to want more of it. Poison. I’m no different than you.

I have been addicted to processed foods for a long time and breaking that addiction has freed me. Mentally and physically. I do occasionally enjoy something outside of my dietary guidelines. But I always run back to safety.

Find the right foods that improves your health and make it your safety. Viciously guard that safety!

Hope this helped you a step further in your journey to better health.

Please reach out if you have any questions, I won’t bite :)

21/11/2022

𝐇𝐨𝐰 𝐭𝐨 𝐬𝐭𝐚𝐲 𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮'𝐯𝐞 𝐡𝐚𝐝 𝐞𝐧𝐨𝐮𝐠𝐡 𝐨𝐟 𝐝𝐫𝐢𝐧𝐤𝐢𝐧𝐠 𝐩𝐥𝐚𝐢𝐧 𝐰𝐚𝐭𝐞𝐫

Your body doesn’t only hydrate through drinking water. It knows how to rehydrate through foods as well.

Although I’m a big fan of drinking water, I do use fruits and vegetables sometimes to hydrate. The third way is one you would be surprised to know about!

1. Fruits

While you have to be careful which fruits you choose to rehydrate from, there are plenty that are low in sugar and carbs and can be eaten.

I would recommend the following order: lemon, cucumber, watermelon, cantaloupe.

(Note that substituting hydration from fruit for water is not the way to hydrate and will most likely make you gain weight)

2. Vegetables

So many benefits of eating veggies more often and now you’re learning that hydration is another benefit we can add to this list.

I would recommend in the following order: lettuce, celery, cabbage, zucchini.

3. Flavor your water

That’s right, your water can have a nice taste and there are many ways to add flavor.

You can choose to drop a slice of lemon, watermelon or cucumber and let it soak overnight.

A bonus tip would be to add Xylitol natural non sweetener to your water. It doesn’t raise blood sugar or insulin levels! Reducing the risk of cavities and dental decay, improve bone density and support your gut microbiome are just the tip of the ice berg in terms of benefits.

Please be careful with using big doses as it can cause gas and diarrhea.

Hope this helped you improve your daily habits.

Im here if you have any questions.

15/11/2022

Did you know that your body gets hydrated through foods like fruits and vegetables. And sometimes when it’s thirsty, it can send a signal for certain food through tastes like sweet, sour or bitter.

Problem is, this signal often gets mistaken for hunger.

Now that you know that it’s just your body looking for a source of hydration, drinking water can stop the fake hunger and at the same time quench your thirst. Wonderful security mechanism!

Remember that cravings is often an underlying issue and we can figure out what’s triggering it by trying out new things. Next time you feel cravings or hunger creep up, you know how to stop it right away.

Hope that helps!

DM me if you have questions!

14/11/2022

𝗔𝗳𝘁𝗲𝗿 𝗱𝗶𝗻𝗻𝗲𝗿 𝘀𝗻𝗮𝗰𝗸𝘀 𝗮𝗻𝗱 𝗻𝗶𝗯𝗯𝗹𝗲𝘀 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗿𝗲𝗮𝘀𝗼𝗻 𝘆𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝘀𝗲𝗲𝗶𝗻𝗴 𝘁𝗵𝗲 𝗻𝘂𝗺𝗯𝗲𝗿 𝗼𝗻 𝘁𝗵𝗲 𝘀𝗰𝗮𝗹𝗲 𝗰𝗼𝗺𝗲 𝗱𝗼𝘄𝗻!

Eating after dinner often includes snacks which comes in packages and have food labels. In other words processed foods.

All snacks are high in processed sugar, carbs and sodium (the bad one). Honestly, I can’t find any reason to touch these types of food when weight loss is your goal.

Processed foods SPIKE INSULIN which PROMOTES WEIGHT GAIN!

What about natural foods like fruits? Hate to spoil the fun but they contain sugars and carbs. We don’t need that for weight loss. Specifically after dinner!

If cravings get the better of you, I believe there’s a deeper underlying behavior to address. However, increased insulin levels can be the reason of your cravings depending on what you ate for dinner.

Insulin looks for sugars in your blood to process. When your body is trained to release more than needed it creates fake hunger (cravings).

Therefore, it’s wise to choose the right foods for you body! More on this topic in a future post!

I’m available in the DMs to answer any of your questions!

11/11/2022

𝙏𝙝𝙚 𝙚𝙖𝙨𝙞𝙚𝙨𝙩 𝙢𝙞𝙨𝙩𝙖𝙠𝙚 𝙞𝙨 𝙩𝙤 𝙚𝙖𝙩 𝙞𝙣-𝙗𝙚𝙩𝙬𝙚𝙚𝙣 𝙢𝙚𝙖𝙡𝙨 𝙖𝙙𝙙𝙨 𝙞𝙣𝙘𝙝𝙚𝙨 𝙩𝙤 𝙮𝙤𝙪𝙧 𝙬𝙖𝙨𝙩𝙚!

Don’t eat in-between your meals.. That’s it. It’s that easy!

Many of my clients had issues maintaining their weight until I told them to not eat in-between meals. Now in hindsight it was such an easy mistake to avoid.

However, nibbling on food or snacks in-between meals can add up fast in unwanted calories which adds a few inches to your waist. And as we all know, it’s way harder to get those off.

If you are one of those who can’t keep their hands off of food until the next meal, then go for healthy bites like cucumber, celery or lettuce.

Evade snacks that comes in a package or with a food label.

Share your favorite snacks in-between meals in the comments!

10/10/2022

𝙏𝙊𝙋 10 𝙁𝘼𝙏 𝘽𝙐𝙍𝙉𝙄𝙉𝙂 𝙁𝙊𝙊𝘿𝙎

To the point… there are 𝑵𝑶 𝑭𝑨𝑻 𝑩𝑼𝑹𝑵𝑰𝑵𝑮 𝑭𝑶𝑶𝑫𝑺 in existence!

👇👇👇

With the exception of water anything we eat or drink contains calories. And calories is used by your body as fuel to operate or saved as fat for later use.

To burn fat, your body has to be in an anabolic state. In other words, your body has to be relaxed and all bodily functions operating well!

What does that even mean…?

Without going too technical, I’d simply say this:

𝗦𝘁𝗮𝘆 𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱 𝗯𝘆 𝗱𝗿𝗶𝗻𝗸𝗶𝗻𝗴 𝗲𝗻𝗼𝘂𝗴𝗵 𝘄𝗮𝘁𝗲𝗿 𝗮𝗻𝗱 𝗮𝗹𝘄𝗮𝘆𝘀 𝗰𝗵𝗼𝗼𝘀𝗲 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝗳𝗼𝗼𝗱!

If you want to take it a step further, then choose to leave a few bites on your plate. By choosing to eat less every meal, you’ll effortlessly lose body fat over time!

I’m here if you want to know more.

Coach out!

07/10/2022

𝐂𝐀𝐑𝐁𝐒 𝐁𝐄𝐅𝐎𝐑𝐄 𝐎𝐑 𝐀𝐅𝐓𝐄𝐑 𝟕𝐏𝐌?

Cravings in the evenings? Don’t torture yourself. 𝐆𝐫𝐚𝐛 𝐭𝐡𝐚𝐭 𝐬𝐦𝐚𝐥𝐥 𝐩𝐥𝐚𝐭𝐞 𝐨𝐟 𝐩𝐚𝐬𝐭𝐚 𝐨𝐫 𝐩𝐨𝐭𝐚𝐭𝐨𝐞𝐬 𝐰𝐢𝐭𝐡 𝐬𝐨𝐦𝐞 𝐬𝐚𝐮𝐜𝐞, 𝐢𝐭’𝐬 𝐟𝐢𝐧𝐞.

Confused? 𝐈’𝐦 𝐧𝐨𝐭 𝐣𝐨𝐤𝐢𝐧𝐠. It will all make sense, read on…

You need fuel to digest macronutrients like protein, fats and carbs. Your body needs most time and fuel to digest protein.

It takes a little bit less time and fuel to digest fats. Which leaves carbs.

𝐂𝐨𝐦𝐩𝐚𝐫𝐚𝐭𝐢𝐯𝐞𝐥𝐲, 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐧𝐞𝐞𝐝𝐬 𝐭𝐡𝐞 𝐥𝐞𝐚𝐬𝐭 𝐚𝐦𝐨𝐮𝐧𝐭 𝐨𝐟 𝐭𝐢𝐦𝐞 𝐚𝐧𝐝 𝐟𝐮𝐞𝐥 𝐭𝐨 𝐝𝐢𝐠𝐞𝐬𝐭 𝐜𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬.

Now imagine eating a plate full of protein after 7pm. It will take forever to digest that food, leaving you awake most of the night since your digestive system is breaking down that last meal.

Not really convenient eh?

𝐊𝐞𝐞𝐩 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐜𝐚𝐫𝐛𝐬 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐞𝐯𝐞𝐧𝐢𝐧𝐠 𝐚𝐬 𝐢𝐭’𝐬 𝐞𝐚𝐬𝐢𝐞𝐫 𝐭𝐨 𝐝𝐢𝐠𝐞𝐬𝐭 𝐚𝐧𝐝 𝐲𝐨𝐮’𝐥𝐥 𝐬𝐥𝐞𝐞𝐩 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐨𝐨.

𝐂𝐎𝐍𝐓𝐑𝐎𝐋 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐟𝐨𝐨𝐝 𝐢𝐧𝐭𝐚𝐤𝐞 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐰𝐨𝐧'𝐭 𝐩𝐮𝐭 𝐨𝐧 𝐚𝐧𝐲 𝐟𝐚𝐭!

Now go ahead and grab yourself that handful of pasta with delicious sauce!

I’m here if you need any help.

Coach out!

05/10/2022

𝟒 𝐏𝐈𝐓𝐅𝐀𝐋𝐋𝐒 𝐒𝐀𝐁𝐎𝐓𝐀𝐆𝐈𝐍𝐆 𝐘𝐎𝐔𝐑 𝐅𝐀𝐓 𝐋𝐎𝐒𝐒

Noticed how you easily lost inches early on with small changes to your cardio and physical activity? Surely it motivated you to increase the time spent on any cardio machine only for your weight stagnate.

Sucks, right?

It just so happens that your body is good with creating routines which is bad for fat loss purposes. In other words…

𝐋𝐎𝐍𝐆𝐄𝐑 𝐂𝐀𝐑𝐃𝐈𝐎 𝐅𝐎𝐑𝐂𝐄𝐒 𝐘𝐎𝐔𝐑 𝐁𝐎𝐃𝐘 𝐓𝐎 𝐁𝐄𝐂𝐎𝐌𝐄 𝐋𝐀𝐙𝐘 𝐀𝐍𝐃 𝐒𝐀𝐁𝐎𝐓𝐀𝐆𝐄𝐒 𝐘𝐎𝐔𝐑 𝐅𝐀𝐓 𝐋𝐎𝐒𝐒 𝐉𝐎𝐔𝐑𝐍𝐄𝐘!

Doing marathon style cardio is the biggest pitfall of fat loss. Sure, eventually you’ll shrink to the size you’ll want. However, measuring body fat with a skin caliper will show no reduction of body fat…

Meaning that you’ve LOST MUSCLE while looking flabby.

𝐈𝐟 𝐲𝐨𝐮𝐫 𝐆𝐎𝐀𝐋 𝐢𝐬 𝐭𝐨 𝐋𝐎𝐒𝐄 𝐅𝐀𝐓, 𝐋𝐎𝐎𝐊 𝐓𝐎𝐍𝐄𝐃 𝐚𝐧𝐝 𝐅𝐈𝐓, 𝐭𝐡𝐞𝐧 𝐫𝐞𝐚𝐝 𝐨𝐧!

𝐓𝐡𝐞 𝐤𝐞𝐲 𝐭𝐨 𝐫𝐞𝐚𝐜𝐡𝐢𝐧𝐠 𝐭𝐡𝐞 𝐝𝐢𝐦𝐞𝐧𝐬𝐢𝐨𝐧𝐬 𝐲𝐨𝐮’𝐫𝐞 𝐡𝐚𝐩𝐩𝐲 𝐰𝐢𝐭𝐡 𝐢𝐬 𝐭𝐨 𝐒𝐓𝐎𝐏 𝐔𝐍𝐃𝐄𝐑𝐄𝐒𝐓𝐈𝐌𝐀𝐓𝐈𝐍𝐆 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐚𝐧𝐝 𝐒𝐓𝐀𝐑𝐓 𝐋𝐈𝐅𝐓𝐈𝐍𝐆 𝐖𝐄𝐈𝐆𝐇𝐓𝐒!

You’ll find tons of beginner workouts via google. Easy peasy, no excuses there! You’ll have YouTube for exercise explanations. BAM, let’s go!

Any form of CARDIO should be a TINY PART of your WORKOUT. Search for HIIT on google if you really want to do some sort of cardio.

In terms of what you put in your mouth… choose for high quality food closest to the source of origin.

For example, fresh veggies over canned. Air fried, boiled or sautéed over deep fry. Home cooked over take out.

Do you see that colored delicious can of soda? Good! Now grab that bottle of water right next to it.

Beef jerky or ribs you ask? NONE! Go for high quality animal protein as first choice.

You already know all of this.. now start using it!

Remember that the body is slow, give it time when you try out new things. Changing your lifestyle doesn’t happen over night!

I’m here if you need me to hold your hand :)

Coach out!

27/09/2022

𝐒𝐓𝐎𝐏! If you are exercising daily for 2 hours, eating less and getting up earlier to get work done.

Trimming belly fat is a delicate process and depends on factors like rest, water and food intake which varies per person.

However, there are guidelines for reducing your belly fat. Tweak it to your needs and it can work wonders!

Here’s what I would recommend.  

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
Maximum of 4-5 days per week. You might not feel it, but the body gets fatigued and progress stagnates. Train 2 body parts within each session and you’ll have the whole body covered within 4 sessions per week!

𝐑𝐞𝐬𝐭
Taking a break from exercise is very underrated. More rest is better, even though it may not feel like it. A well rested body is energized and able to turn on the fat burning switch within each cell!

Recommended sleep 7-8 hours!

𝐖𝐚𝐭𝐞𝐫
Not thirsty but dry lips? You’re already dehydrated. In this state the body shuts down 30-50% of all automated processes. Guess what? Burning fat won’t happen in a dehydrated state. Drink more water!

𝐅𝐨𝐨𝐝
While this is a delicate matter and the amount of food differs per person, all I can say is that you’re not eating enough protein!

With this knowledge you are now able to start trimming down belly fat. Remember that the body is slow and you won’t see results overnight! Take it day by day.

Coach out!💪🏽

16/09/2022

Raysa’s GOAL was to BREAK her RECORD on THE MILE RUN and boy she DID IT after ONLY ONE MONTH of strength and resistance training!

I'm super proud!

I'm here whenever you decide it's time for your Health & Fitness goals!

It starts with reaching out. The rest will flow. Don't be shy!

Mustafa Sadree Personal Trainer

24/11/2022

21/11/2022

15/11/2022

14/11/2022

11/11/2022

10/10/2022

07/10/2022

05/10/2022

27/09/2022

16/09/2022

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