Workout Routine

Click on the image to download the workout!

Exercise Details

• Jump Lunges – Step into a deep lunge, then explode upward and switch legs in mid-air to build lower body strength and agility.

• Push-Up to Knee Tuck – Perform a push-up, then bring one knee toward your chest before switching to the other, activating your core and upper body.

• Squat to Calf Raise – Perform a deep squat, then rise onto your toes at the top to strengthen your legs, glutes, and calves

• Speed Skaters – Jump laterally from one foot to the other, mimicking a speed skater’s motion, to improve coordination and cardio.

• Plank Walkouts – From a standing position, walk your hands forward into a plank, hold for a second, then walk them back to engage your core and shoulders.

• Superman Holds – Lie on your stomach and lift your arms, chest, and legs off the ground, holding briefly to strengthen your lower back and glutes.

• Burpee Tuck Jumps – Perform a burpee, then explode into a tuck jump, bringing your knees toward your chest for maximum intensity.

Recipe of the Week: Mexican Chickpea Salad

Per 1 serving
136 Calories • 18.7g Carbs (5.9g Fiber) • 4.8g Fat • 6.3g Protein

15 minutes to prep

Ingredients

Scaled to 1 serving

• 1/4 large whole Tomatoes (46 g)

• 1/16 cup, sliced Onions (9.5 g)

• 1/2 tsp Olive oil (2.2 g)

• 3/4 tsp Lemon juice (3.8 g)

• 1/4 tsp, ground Cumin (0.8 g)

• 1/16 tsp Chili powder (0.2 g)

• 1/16 tsp Salt (0.4 g)

• 4 oz Chickpeas (113 g)

• 1/16 cup Fresh cilantro (1 g)

Directions

Directions are for original recipe of 4 serving

1. In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt.

2. Rise and drain the chickpeas, and add to the bowl.

3. Add tomatoes, onions, avocado (if using), cilantro, and toss until combined.

4. Serve right away or refrigerate for up to 2 days.

Diet Focus for the Week: Ultra Processed Foods!

What Are Ultra-Processed Foods?

Ultra-processed foods go through multiple manufacturing steps and contain artificial ingredients, preservatives, and additives that your body doesn’t need. These include:

• Sugary cereals

• Packaged chips and snacks

• Sodas and flavored drinks

• Instant noodles and frozen meals

• Processed deli meats and hot dogs

• Candy, pastries, and store-bought baked goods

These foods are designed to taste good and last longer on the shelf, but they often lack essential nutrients and are loaded with excess sugar, unhealthy fats, and sodium. Over time, regular consumption can contribute to weight gain, sluggish energy, digestive issues, and even long-term health risks like heart disease and diabetes.

Why Whole, Natural Foods Are Better

Whole foods are unprocessed or minimally processed, meaning they contain their natural nutrients without artificial additives. Examples include:

• Fruits and Vegetables – Packed with fiber, vitamins, and antioxidants to support digestion and overall health.

• Lean Proteins – Chicken, fish, eggs, lentils, and beans provide essential amino acids for muscle growth and recovery.

• Whole Grains – Brown rice, quinoa, oats, and whole-wheat bread offer slow-digesting carbs for steady energy.

• Healthy Fats – Avocados, nuts, seeds, and olive oil provide heart-healthy fats that keep you full and satisfied.

Eating whole foods gives your body the nutrients it needs to function optimally while reducing inflammation and stabilizing blood sugar levels.

Simple Ways to Cut Out Ultra-Processed Foods

1. Read Ingredient Labels – If a food has a long list of ingredients with names you can’t pronounce, it’s likely ultra-processed.

2. Cook More at Home – Preparing meals yourself ensures you know exactly what’s going into your food.

3. Snack Smarter – Swap processed snacks like chips for nuts, fruit, yogurt, or homemade protein bars.

4. Limit Sugary Drinks – Replace soda and store-bought juices with water, herbal teas, or homemade fruit-infused water.

5. Choose Whole Grains Over Refined Carbs – Opt for whole-wheat bread, oats, or brown rice instead of white bread and processed cereals.

Avoiding ultra-processed foods doesn’t mean you can’t enjoy treats—it’s about balance and making smarter choices. The more you fuel your body with whole, natural foods, the better you’ll feel, inshaAllah. Start by making small swaps, and over time, healthy eating will become second nature!

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.