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: Green Veggie Protein Smoothie

Per 1 serving
147 Calories • 10.1g Carbs (4.0g Fiber) • 6.3g Fat • 14.5g Protein

5 minutes to prep

Ingredients

Scaled to 1 serving

• 3/4 cup Water (178 g)

• 1/2 scoop Whey protein powder (15 g)

• 1 slices Ginger root (2.2 g)

• 1/4 cup chopped Celery (25 g)

• 1/4 cup slices Cucumber (26 g)

• 1/4 cup, cubes Avocados (38 g)

• 1/2 cup, chopped Kale (34 g)

• 1/2 cup Spinach (15 g)

Directions

Directions are for original recipe of 1 serving

1. Combine all ingredients in a blender and pulse until smooth. Enjoy!

Diet Focus for the Week: Don’t Skip Breakfast

Why It’s the Most Important Meal of the Day

Skipping breakfast might seem like a convenient way to save time or cut calories, but it can actually set you up for a day of low energy, cravings, and overeating. A balanced breakfast is like fueling your car before a long drive—it jumpstarts your metabolism, giving your body the energy it needs to start the day strong. Without it, you may feel sluggish, struggle to focus, and find yourself reaching for unhealthy snacks by mid-morning.

What Makes a Balanced Breakfast?
A good breakfast includes a mix of macronutrients to keep you full and satisfied. Combine:

• Protein: Eggs, Greek yogurt, cottage cheese, or plant-based options like tofu.

• Healthy Fats: Avocado, nuts, seeds, or nut butter.

• Complex Carbohydrates: Oats, whole-grain bread, or sweet potatoes for sustained energy.

• Fruits or Vegetables: Add fresh produce for a boost of vitamins, fiber, and antioxidants.
  

For example, a simple breakfast could be scrambled eggs with avocado on whole-grain toast, paired with a side of fresh fruit. Or try overnight oats topped with nuts and berries for a quick, grab-and-go option.

Benefits of Eating Breakfast

1. Boosts Energy: Provides the fuel your body and brain need to function effectively in the morning.

2. Curbs Cravings: Reduces hunger and prevents mid-morning or afternoon overeating.

3. Improves Focus: A nutrient-rich breakfast supports mental clarity and productivity.

4. Supports Weight Management: Balanced meals early in the day can help control overall calorie intake.
   

Even if mornings are busy, prioritize eating something nutritious. Meal prep the night before or keep simple options like fruit and nuts on hand. By starting your day with a healthy breakfast, you’re giving yourself the best chance to stay energized, focused, and on track with your health goals, 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.