Workout Routine

Click on the image to download the workout!

Exercise Details

• Burpees: Drop into a push-up, jump your feet forward, and leap into the air, combining cardio and full-body strength in one powerful move.

• Jump Squats: Perform a deep squat, then explode upward into a jump, landing softly to engage your legs and glutes.

• Mountain Climbers: In a plank position, alternate driving your knees toward your chest quickly, engaging your core and boosting cardio.

• Push-Up to Shoulder Tap: Perform a push-up, then tap one shoulder with the opposite hand at the top, focusing on chest, arms, and core stability.

• Lunge Jumps: Jump into alternating lunges, switching legs mid-air, to build explosive lower-body power and endurance.

• Plank Jacks: In a plank position, jump your feet in and out like a jumping jack, working your core and adding a cardio element.

• Frog Jumps: Squat down, place your hands on the floor, and jump forward like a frog, targeting your legs, glutes, and core.

Recipe of the Week: Tuna in Cucumber Cups

Per 1 serving

190 Calories • 9.5g Carbs (0.9g Fiber) • 9.9g Fat • 17.2g Protein

5 minutes to prep

Ingredients

Scaled to 1 serving

• 1/2 can Tuna (82 g)

• 1/2 cucumber Cucumber (150 g)

• 2 2/3 tbsp Light mayonnaise (40 g)

• 1/4 tsp Pepper (0.5 g)

• 1/2 tsp Dill (0.1 g)

Directions

Directions are for original recipe of 2 serving

1. Cut cucumber into 1" rounds. Using a melon baller or small spoon, scoop out the seeds leaving about 1/4" on the bottom to create a little cup.

2. In a small bowl, mix drained tuna, mayo, and pepper together until well blended.

3. Fill each cup with the tuna salad and top with a little sprinkle of fresh dill. Serve.

Diet Focus for the Week: Late Night Snacking!

We’ve all been there—it's late, you're relaxing, and suddenly you feel the urge to snack. While there’s nothing wrong with satisfying a bit of hunger in the evening, the choices you make can have a big impact on your health and energy levels. Late-night snacking often leads to grabbing sugary treats or processed snacks, which can add unnecessary calories and disrupt your body’s natural rhythm.

The key to smarter late-night snacking is choosing options that nourish your body without weighing you down. Instead of reaching for chips or cookies, try nutrient-dense alternatives like a small bowl of yogurt topped with fresh berries, a handful of nuts, or even some crunchy veggie sticks with hummus. These options not only satisfy cravings but also provide protein, healthy fats, and fiber to keep you full and balanced.

Another tip? Pay attention to your hunger cues. Sometimes late-night snacking is driven by boredom or habit rather than true hunger. A glass of water or a soothing herbal tea can help determine if you’re actually hungry or just looking for comfort. By choosing wisely and eating mindfully, you can keep your late-night snacking in check and wake up feeling refreshed and energized, 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.