Workout Routine

Click on the image to download the workout!

Exercise Details

• Jumping Jacks with Arm Crosses: Perform traditional jumping jacks while crossing your arms in front of your chest on each jump, adding a shoulder challenge.

• Wide Push-Ups: Place your hands wider than shoulder-width apart and perform push-ups to target your chest and shoulders more intensely.

• Split Squats (Bodyweight): Step one foot forward into a lunge and lower your body, keeping your chest upright, to strengthen your quads, glutes, and hamstrings.

• Plank to Forearm Drop: Start in a high plank, lower to your forearms one arm at a time, and return to a high plank to challenge your core and arms.

• Skater Hops: Jump laterally from one foot to the other, mimicking a skating motion, to build balance, coordination, and leg strength.

• Reverse Crunches: Lie on your back and lift your hips off the ground while bringing your knees toward your chest to target your lower abs.

• Bear Crawl Holds: Start on all fours with knees hovering just above the ground and hold the position, engaging your core and shoulders for stability.

Recipe of the Week: Simple Spicy Garlic Shrimp

Per 1 serving
140 Calories • 1.9g Carbs (0.1g Fiber) • 7.4g Fat • 15.6g Protein

2 minutes to prep , 8 minutes to cook

Ingredients

Scaled to 1 serving

• 3/4 tsp Olive oil (3.4 g)

• 3/4 tsp Butter (3.5 g)

• 3/4 clove Garlic (2.2 g)
  (Sliced)

• 1/4 pepper Peppers (0.1 g)
  (Hot thinly sliced)

• 4 oz Shrimp (113 g)
  (Deveined)

Directions

Directions are for original recipe of 4 serving

1. Prep: Thinly slice hot chile pepper and garlic and devein shrimp.

2. Heat a large skillet over medium-high heat. Add the olive oil and the butter.

3. When the butter has melted, add the garlic and peppers. Saute for two minutes, then add the shrimp.

4. Cook until the shrimp are cooked through, and the tails curl toward the heads.

Diet Focus for the Week: Portion Control!

Portion sizes can get out of hand, especially when you’re distracted or enjoying something delicious. But here’s the good news: practicing portion awareness is an easy way to stay on track with your health goals without feeling deprived. A simple swap—like using smaller plates or bowls—can make a big difference by helping you feel satisfied with less.

Smaller plates trick your brain into thinking you’re eating more because the portions look bigger, which naturally helps you control your calorie intake. For example, the same serving of pasta looks abundant on a smaller plate but sparse on a larger one, even though the amount hasn’t changed. It’s a clever way to balance portions and reduce overeating.

Quick Tips for Portion Control:

• Use salad plates for meals and small bowls for snacks.

• Fill half your plate with vegetables—they’re low-calorie but filling.

• Avoid eating straight from the bag; portion out snacks to avoid mindless munching.

• Pause for 10 minutes before going for seconds to let your body signal fullness.

Portion awareness isn’t about cutting yourself off—it’s about finding balance. By being mindful of how much you eat, you can still enjoy your favorite foods without overindulging. Start small with a few of these tips, and over time, it will become second nature, inshaAllah!

Daily Goals

👟 5000 steps minimum

💧 1.5 litres (50.72 ounces) minimum

📖 10 minutes reading the Qur'an minimum

👟 Daily Steps Info:

• Low active: 5,000–7,499 steps/day

• Somewhat active: 7,500–9,999 steps/day

• Active: >10,000 steps/day

• Highly active: >12,500 steps/day
  

The average U.S. adult takes 3,000 to 4,000 steps per day. However, the more steps you take, the more health benefits you receive. For example, one study found that increasing your step count by 1,000 steps per day reduces the risk of dying from any cause by 15%

💧 Daily Water Considerations (according to Mayo Clinic):

You might need to modify your total fluid intake based on several factors:

• Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout.

• Environment. Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.

• Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.

• Pregnancy and breast-feeding. If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.

Additional FREE Resources

Your Contribution Matters!

When you participate, you’re not just showing up for yourself; you’re becoming a source of strength and encouragement for everyone in the group. Every message, every thought, every question adds value, creating a ripple effect that brings us closer as a community. Sometimes, a simple “You’ve got this” or sharing a small personal win can be the exact encouragement someone else needs to keep going.

Think of this group as a light where each person’s involvement brightens the path for others who may feel lost or discouraged. Imagine knowing you’re part of a community that believes in you, celebrates with you, and prays for your success. So let’s show up for each other as brothers and sisters in faith, lifting one another up every step of the way, inshaAllah!

Don't forget to invite your friends and family, so they can also benefit along side you, inshaAllah!

Discover How to Achieve a Healthier Body and a Closer Connection to Allah in 30 Days!

Do You Want To...

✅ Get in shape and finally achieve your health goals?
✅ Strengthen your faith and build a closer connection with Allah (SWT)
✅ Develop consistency in both physical fitness and spiritual practices?
✅ Boost your energy levels and feel more confident in your daily life?

But You Don't Want To...

❌ Struggle alone with motivation and staying consistent.
❌ Get overwhelmed by all the conflicting information on fitness and spirituality.
❌Keep starting over again after failed attempts to change your habits.

And You Don't Know How To...

❓ Build a routine that includes fitness, nutrition, and spiritual improvement.
❓ What structured plan to follow that fits your lifestyle.
❓ Where to turn for guidance that helps you stay on track without burning out.