Going to a mixed gym is definitely an option that many sisters won’t consider for reasons that are obvious to us. Before you give up entirely on getting fit, here are various options on how you can get fit.

Abu Sa`id once narrated, “The Prophet was more shy (from Haya’: pious shyness from committing religious indiscretions) than a veiled virgin girl. [Sahih al-Bukhari]

For many Muslimahs, the option of going to a mixed gym creates levels of discomfort.

This was voiced out to us recently when a sister approached us with an issue she had. She want’s to get fit and stay fit, but just doesn’t know what options are available to her. She’s not the only one with this issue, for we know that many other Muslim sisters feel the same way.

Up until a few months ago, we were living in Jeddah, Saudi Arabia. There, I was lucky enough to have access to a gym that allowed sisters to work out privately during daytime business hours.

Since then however, we’ve settled in Edmonton, Canada. I now have to face the same issue about where to work out.

Gyms with Private Sections for Ladies

I looked into the gyms in my area of Edmonton, and to my fortune and surprise, found that Gold’s Gym has a separate, closed off section, just for ladies. Unfortunately, for many sisters around the world, this luxury is not available.

In this case all we need to do is create enough of a demand for the need and right to work out privately.

This can easily be done by putting together a “ladies only” workout club and approach venues such as a local university or college, or even the local “mixed” gym and put in a request for using their facilities privately.

Another option would be to find a female aerobics instructor and rent some time in a college or university gymnasium or even a dance hall.

Often times our local hospitals also offer fitness classes blocking out “female only” slots.

Let’s remember that some of us also have access to a local YWCA!

And oh! How could we forget?  Our local masjids are also sometimes equipped with a gymnasium that we could use.

Try Outdoor Sports

Another option would be to partake in outdoor sports, like those listed on 카지노 먹튀, that can be practiced alone or accompanied. Ice-skating, walking, biking, swimming, in-line skating and basketball are just a few examples. These types of activities tend to draw less attention than working out in a gym.

We all know sisters in our circle that is looking to lose some weight or get fit right? I know I do.

Let’s talk about it. Let’s get organised. Let’s pick a favoured activity, a time and a place and let’s commit to getting in shape together.

You could schedule a basketball game 3 times per week at a nearby park, or whatever your favourite sport is.

Don’t fancy playing sport? Here’s a fun fitness idea. You could get together to walk at your local mall in the early morning hours before it gets busy with shoppers.

The mall is usually accessible to all by car or public transport, it’s weather proof, it’s cool, the floor is smooth and easy to walk on and you can window shop at the same time! Mommies, don’t forget your strollers!

Get Fit in the Privacy of Your Own Home

Otherwise, a good home workout can be just as effective as going to the gym.

After all, did you know that the best weight to workout with is your own body weight? Yup! So all you need is your body weight and a fitness routine that includes exercises for all your muscle groups.

Here’s where you can find 50 different types of exercises you can do at home. It has explanations as well as illustrations.

Quick Workout Tips

Here are some Muslim Fitness guidelines you should keep in mind for your home workout.

Workout schedule

1. Workout a minimum of three times per week.
2. Pick three days and stick to them.
3. Working out for fewer days may help maintain a passing grade in terms of fitness levels but no more than that.
4. If you want to improve your fitness level, make physical changes to your body by toning or adding muscle, lose some fat and improve cardiovascular health, then three to five workouts per week are necessary.
5. Workouts should not exceed 45 minutes in duration. Longer workouts will leave you feeling drained and energy less. Even if you feel you still have energy to go on – STOP. A 30-45 minute workout will energise you for the rest of the day and promote a wonderful and restful night of sleep.

Workout routine

1. Alternate a lower body exercise with an upper body exercise and repeat 3 times. This will allow for a total body workout and max out conditioning, fat burning and energy production.
2. Make 2 groups. Pick 2 lower and 2 upper and alternate 1 group at a time (1 upper, 1 lower) 3 times and then go for second group of upper and lower. If your fitness level permits, make 3 groups. An example in the next section.
3. Have intense workouts.
4. Make your movement quick, 1 count each movement/execution, and no rest in between repetitions. Rest 1 minute between groups. This will ensure a good cardio workout and generate tremendous energy supply for your day.
5. Finish your entire routine, no matter what. Get to that finish line! It’s easy to work out when we are fresh, but the true test and the best results come when we are tired and feel like quitting. It’s then time to dig deep and reach for that reserve of energy we need to complete the course.
6. Pick different muscle groups every time you workout. Make sure you get a total body workout every week by making pairs with different muscle group every time you work out. This will result in an overall fit body.

Quick At-Home Workout Routine

Below is an example routine for three muscle groups made up of exercises from these bodyweight exercises:

Instructions: Alternate each exercise for a total of 3 or 4 times, 1 group at a time, quick paced (1 second per execution).

Group 1: Alternate 3 – 4 times consecutively with little/no rest in between:

• 15 push-ups (upper body)
• 15 tuck jumps (lower body/core)
• Rest for 60 seconds before beginning the next group. You should still be slightly out of breath.

Group 2: Alternate 3-4 times consecutively with little/no rest in between:

• 15 bicep curls (upper body) weighted or not, with household items, for example, books.
• 30 mountain climbers (lower body/core)
• Rest for 60 seconds before beginning the next group, you should still be slightly out of breath.

Group 3: Alternate 3-4 times consecutively with little/no rest in between:

• 15 reverse flies (upper body) weighted or not, with household items, for example, canned goods.
• 15 (per leg/core) single leg dead lifts

Draw up a program like this one for a total of three or four days. Depending on your present level of fitness, you may want to give yourself a 30 second rest between alternations or up the ante by increasing the numbers of reps.

The post Sister-Friendly Options to Get Fit, and Stay Fit! appeared first on ProductiveMuslim.com.

If there is any piece of equipment we at Muslim Fitness would recommend that our brothers and sisters invest in for their “home” workouts, it would be the treadmill. It is non-discriminatory in that people of all ages and any fitness level can use this simple but highly effective machine. The treadmill is versatile, easy to use and the benefits it brings are undeniable.

A new study published by the American Heart Association (AHA) journal found that walkers lowered their risk of high blood pressure, high cholesterol and diabetes as much as runners.

Unfortunately we often hear comments about how boring it can be. It’s true, using any stationary fitness equipment can definitely become monotonous after a while. Wouldn’t it be nice if we could all afford to buy diverse cardio equipment and turn our home into our own private gym? That would be great! But let’s face it, it’s probably not going to happen anytime soon.

So this article is dedicated to anyone who is thinking about using, is using, used and has given up, the treadmill for their cardio workout.  Let Muslim Fitness help you renew your enthusiasm and render your monotonous treadmill workouts into an exciting and invigorating total body workout!

Hydration

Make sure you have a bottle of fresh water. Hydration is essential whether you are having a cardio workout or working out using weights. Water is transported to your muscles along with oxygen leaving you feeling energized for the duration of your workout and throughout the entire day. A lack of water will leave you feeling “burned out” and unable to perform as well as you should.

Footwear

Wear adequate footwear such as running shoes or cross trainers. This will improve your performance. There is nothing that irritates us more than seeing someone on the treadmill with improper footwear. No matter how old equipment is, you’ll be good as long as your wearing proper footwear on the treadmill. This practice causes damage to the articulations, especially the knees, the arch in the foot and lower back to name a few.

Clothing

Wear comfortable clothing that is not too over sized. They will get in the way of your workout and make you overheat. When choosing attire, opt for breathable fabrics that allow for easy movement and moisture-wicking properties to keep you cool and dry. If you’re looking to intensify your workouts, consider incorporating a Sauna Suit into your routine. These suits are designed to increase perspiration, which can aid in water weight loss and detoxification. However, it’s important to use them judiciously and stay hydrated during exercise to avoid dehydration.

Dumbbells

These are optional. You can use 1-pound dumbbells during your treadmill workout to increase intensity. You can pick them up or put them down at any point during the workout.

Arms

These are not optional! Please use them. Don’t be shy. Swing those arms back and forth. It’ll increase the intensity of your workout and help you push harder when the going gets tough. Not to mention that it’s great for balance. Do not at any given time hold on to your treadmill!!! You’ll be taking all the benefits out of your workout.

Legs

Brothers and sisters give it all you’ve got. Always take large strides. It’s fabulous for the glutes, hamstrings, thighs, quads and calves.

A Muslim Fitness Treadmill Workout Sample

Everyone must adjust the intensity of his/her workout according to his/her personal fitness level. A cardio workout out should leave you out of breath during intense moments and 75% recuperation (comfort in breathing) should be feasible within 1 to 1.5 minutes for maximum benefits. If you want to tone your body after reaching your target weight, you can consult experts like Fundamentals Med Spa about procedures like coolsculpting.

So now you’ve got the essentials for a successful fat burning and energizing treadmill workout. Enjoy! Don’t forget to share your experience in the Comments section below.

The post Take the Monotony Out of Your Treadmill Workout appeared first on ProductiveMuslim.com.

[ek-ser-sahyz] noun

bodily or mental exertion, especially for the sake of training or improvement of health: Walking is a great exercise.

Exercise, without it we are not as healthy as we could be. Without it we are not as productive as we could be. Without it we are not exploiting our mind and body to their fullest potential. Without it we are not fulfilling our religion to its fullest. Without it we are not the Muslims we could be.

Ibn ‘Abbas narrated that the Messenger of Allah said: “Two favors that many of the people squander are health and free time.” [Jami` at-Tirmidhi]

Although some of us may find that exercising doesn’t come easy, we at Muslim Fitness feel that it’s a key element in being a well-rounded Muslim. Being physically active should be cultivated in every Muslim from a young age. Its benefits are endless and enduring. The benefits of play allow the young to expend their excess energies which in turn will aid them in focusing on the cognitive functions needed for academic and Islamic studies. The benefits of play allow more mature individuals to stay young, vivacious and stress free, in turn allowing them to perform their manifold daily responsibilities such as work, family, Islamic duties and everything in between.

Here at Muslim Fitness we strive every single day towards living a well balanced life. That means that we work hard at our careers, we work hard at parenthood, we work hard at being better Muslims and we definitely play hard. What do we mean by “play hard”? We mean play or engage in physical activities such as ice skating, sledding, walking, biking, jogging, tennis, basketball, squash, aerobics, lifting weights, climbing stairs, chasing the kids, throwing a Frisbee, pitching a baseball, softball, in line skating – anything that engages the body to move and stretch and increase heart rate.

Let’s admit that theoretically, most of us know and believe that exercise is beneficial for us, whether we are young, old or anywhere in between. So why are most of us not engaging in some kind of “play” every day?

Some world cultures imply that exercise is not for women. Women are raised to shun any form of “play”. They are taught that “play” is masculine and that any woman participating in play will become masculine and forward in her ways. In some cultures women are made busy with the household and family responsibilities and are not allowed the time to engage in “play”. If they find time for “play” then they are looked upon as irresponsible and child like.

It was narrated that ‘Aishah said: “The Prophet raced with me and I beat him.” [Sunan Ibn Majah]

Brothers and sisters, as long as we are not engaging in anything unlawful, trespassing the limits set by the Shariah or letting ourselves get carried away and forgetting about our truest reason for being, we can safely bury those stigmas and look ahead toward a healthy future for ourselves and our families!

Here’s how to help kick start your new active lifestyle.

1. Choose one or several activities or sports you enjoy:

Everyone has at least one activity that they like. Let’s take walking for example: very simple indeed but highly effective for improving blood circulation throughout the body. Good blood circulation means that oxygen and nutrients are being carried efficiently to all internal organs including lungs, heart, and brain as well as muscle tissue hence leaving the body full of energy and vitality.

2. Select and commit to at least 3 days in your week to practice your selected activity(ies) for 1 hour:

Commitment is essential when implementing changes in one’s lifestyle. Without commitment failure to change is eminent. We must find time in our busy schedule if we want change to work. No need to over commit. We’ve known beginners who’ve gone “gung ho” by implementing daily exercise for up to 2 hours at a time resulting in exhaustion within 2 weeks. Thus leading to the inevitable, “it’s too hard” or “I can’t keep this up. I get too tired”. So please, keep it simple and realistic for better chances of success.

3. Find a time slot for each day that best suits your schedule:

Take a look at your daily activities and habits. Choose a time where you are the least busy and pencil in your activity for one hour:

• After Fajr prayer, while the children are still asleep or you steal a few of hours before work or class.
• After putting the children on the school bus or dropping them off at school.
• During your lunch break or between classes.
• Immediately after work or before picking the kids up from school.
• Just before sunset (Maghrib)

4. Prepare whatever equipment you will need for your activity(ies):

Being prepared is extremely important. If the needed equipment is not available then it’s over. Busy schedules do not permit losing time for unpreparedness. So carry a sports bag in the trunk of your car with your “gear” or leave it at your workplace. If you’re a student, then leave your sports bag in your locker.

5. When the time comes, whether in the mood or not, don’t find excuses:

This is where your level of commitment will count the most. It becomes too easy for us to find excuses when we are not in the mood to do something. This is where the winners will rise above their laziness and all the futile excuses popping up in their mind. They will hold true to their commitment and reap the rewards at the finish line.

6. Find a partner to share activities with:

In our experience we’ve found that some people commit more easily and successfully to being active if they have a partner. There is an increased sense of accountability and responsibility with a partner. It also becomes a support system where each individual relies on the other for encouragement, motivation and progress.

We hope that this article will inspire and motivate our brothers and sisters to make positive changes in their lifestyle, improve their health and become well-rounded Muslims. Let us know how you get on with playing hard!

The post How to Kick Start Your New Active Lifestyle appeared first on ProductiveMuslim.com.

We all have good days and bad days. Many factors can influence our daily mood. On a “good” day, we feel confident, we have a positive outlook on things, we feel capable of facing challenges, we are productive and we can more easily turn someone else’s frown upside down.

On a “bad” day however, things seem bleak: we isolate ourselves from others, we are irritable, we are pessimistic and negative and usually don’t feel like accomplishing much. Some of us have more “bad” days than “good” ones. Some of us can go weeks desperately waiting for a tiny flicker of hope for a better day to come along.

Wait no more: there is hope for all! We can influence our mood for the day by triggering the release of endorphins “endogenous morphine”, a.k.a the “feel good” chemical that is naturally released in the brain. The release of this chemical, the happy neurotransmitter, is scientifically known to enhance mood in humans. I also want to share with you this happy hippo kratom that can enhance your mood and boost your energy.

Here are the 4 best ways we at Muslim Fitness recommend to enhance your mood:

1.    Have a cardiovascular workout every other day

Have you ever heard of the “runner’s high”? Whoa! What a feeling! It’s positively uplifting. Endorphins are released during strenuous cardiovascular exercise because of which heightened feelings of happiness and euphoria are attained during running and other cardiovascular exercises like jogging, swimming, cycling or a good game of basketball. We recommend cardio at least every other day for 30 minutes to 1 hour at a time to help ensure a continued string of “good” days. Curious about How many steps are in a mile when running or walking? Click the link to learn more.

Because of the surge in energy caused by a good cardio workout, it is best to do it as early as possible in the day. We usually get our cardio workout done first thing in the morning. Wasim wakes up for Fajr prayer, has a cup of coffee, and hits the gym. I, on the other hand, have to prepare the children for school; so I wake for Fajr prayer, have my breakfast, prepare the children for school (wake them up, make breakfast, prepare lunches, get their hair done and put ‘em on the bus!) and then go to the gym.

If the morning schedule is too hectic then another option would be to do it during the lunch break at mid-day. This option is suitable for most professionals and students alike. Find a gym close to the office and bring your gym bag whenever you can, or even better, use the gym at your college or in your office building if there is one.

Never do cardio workouts after 5 pm because this sabotages the next day’s productivity levels. The energy supplied by the cardio session would keep you awake too late that night making it difficult for you to wake up early the next day to meet your busy schedule. We always recommend that cardio be done before as early in the day as possible.

2.     Lift heavy weights twice a week

Lifting heavy weights is beneficial for both men and women. Please ignore the stigma which says that a woman will get bulky if she lifts heavy weight. We can assure you that this is false. A woman does not have the necessary levels of testosterone to allow her to grow her muscles like a man. Lifting moderately heavy to heavy weights puts the body under physical stress and sometimes pain. This stress and pain activate the release of endorphins throughout the body as a pain reliever. These same endorphins will leave you with a feeling of euphoria and a smile on your lips. Do this twice per week alternating with your cardiovascular workout for optimum mood enhancement. If you are experiencing pain and want to have immediate pain relief, then you may consider visiting this professional Physio service.

Fortunately, we’ve equipped ourselves with a small home gym in our home office. We have a treadmill and some weights including; 4 dumbbell bars, 1 barbell and a variety of weighted disks as well as 3kg, 5kg and 7kg dumbbells. This allows us the convenience of having our workouts at home from time to time. A home gym workout can be as effective as having a membership at a gym. It’s just a matter of getting a good variety of weights. Every body part has its strength and requires a specific weight to challenge it.

However, if one is not experienced with working with weights then we highly recommend a gym membership. A reputable gym will offer experienced personal trainers who can demonstrate proper technique to avoid injury. Once proper technique is acquired, then the choice is yours.

3.     Laughter

We have all heard the saying: “laughter is the best medicine!” Yes, laughter releases endorphins. A hearty laugh engages several muscle groups throughout the body. Sometimes we laugh so hard that our cheek muscles and abs hurt. That’s because they are contracted during laughter. After a hearty laugh, the body is left in a more relaxed state, and our mind and mood happy. So, lighten up and laugh it up as often as you can. If you have children have a tickle fight, a pillow fight or share some funny childhood story about yourself.

We can also easily find some funny family-friendly Muslim standup comedy on YouTube such as:

• Allah Made Me Funny
• Waseem MoeMoney: Hilarious Arab Muslim Comedian!
• Hani Al Madhoun: Humor U, BYU Stand-up Comedy – Mormon, Muslim
• If you like slapstick you can look for Laurel and Hardy classics

4.     Eating dark chocolate

This is especially exciting for the ladies as they are usually the chocolate lovers! Dark chocolate contains tryptophan, a “happy chemical” that activates the release of endorphins in the brain. Consumed in moderation, it can be used to give our mood a little boost. Remember that this method should be applied in moderation. We keep a bag of small dark chocolate (semi-sweet) chocolate chips in the refrigerator. Whenever any of us needs a tiny pick-me-up, we reach for a small handful of chocolate chips. It’s satisfies the sweet tooth and improves the mood.

Any of these can be used to help enhance our mood at different times of the day. But let’s not forget that we are also responsible for our mood of the day. Our mindset plays a big role in determining our mood. We can actually choose the mood we would like to be in.

So every morning upon waking up, ask yourselves this question: “What mood would I like to be in today?” We’re pretty sure of what your answer will be!

The post Four Practical Ways to Enhance Your Mood appeared first on ProductiveMuslim.com.

There are tell-tale signs when our energy levels have become too low. When energy levels are low we suffer both physically and mentally and, most certainly, it affects our productivity.

Below are some examples that you may have experienced.

Scenario 1:
I was sitting at my desk immersed in my tasks when suddenly I became irritated by my lack of focus and concentration. I felt a slight slouch in my posture as I sat in my chair. I stopped for a moment and I realized that in the last 30 minutes or so my productivity had decreased compared to earlier that morning.

Scenario 2:
I was walking down the aisle of my favorite supermarket and felt as though my cart was becoming more strenuous to push by the minute. I looked in the basket and realized that it was relatively empty as I had just begun my shopping. Then a gurgle came from my stomach and I realized that several hours had passed since my last meal. Thankfully, I could grab a snack from one of the shelves to satiate my hunger and re-energize myself. This allowed me to finish my shopping, drive home and unload my bags from the car.

We need to understand the importance and impact food has on our body’s capacity to perform. Letting ourselves go hungry for hours at a time is harmful and counterproductive.

Here are the Muslim Fitness surefire tips on how keep brain activity & energy levels high all day:

1.      Start your day with a nutrient-packed breakfast

Too many people deny themselves this very important meal of the day. Having breakfast serves as a catalyst for your body and brain because it kick-starts your metabolism. Your metabolism is your engine. It is responsible for the speed at which your body and brain perform. Have a breakfast that feeds the muscle for strength with a good protein source, like an egg omelet with cheese and feed the brain with a good carbohydrate, like oats, a whole wheat muffin or bread.

2.      Always carry healthy snacks as a quick pick-me-up

We absolutely need to have healthy snacks handy to help keep our energy levels high between meals. Nuts provide healthy fats for proper brain activity and lots of energy. Fill several zipper bags with mixed nuts and dry fruits and drop one in your purse or bag, keep one in the car and one in your office desk drawer, and don’t forget to drop one in your gym bag too! Relaying your energy sources between meals will help keep you energetic, focused and productive.

3.      Eat fruit

Fruits are a source of carbohydrates. Carbohydrates are ideal when in need of energy. The brain’s favorite source of energy is the carbohydrate. A fruit is an ideal snack to keep energy levels and brain activity at peak between meals. Reach for a crunchy fibrous apple, a potassium-filled banana, or anti-oxidizing berries. Their benefits are many fold!

4.      Drink 1 to 2 liters of water every day

Water is the source of life. The human body is composed of approximately 60% water. Dehydration causes lethargy, sluggishness, and inability to focus and concentrate as well as induces headaches, additional info of which is provided here. Our body needs water to help distribute nutrients through the bloodstream to our body parts, including the brain. So many of us are dehydrated and don’t even know it. Have a glass of water with every meal. Never leave home without a bottle of water. Never go to the gym without a bottle of water. Never sit at your desk without a bottle of water. Never be without a bottle of water!

If you need wholesale glass bottles, then I recommend you get your supplies from Shandong Yuncheng Ruisheng Glass Co., Ltd.

These are the first few steps from our Fitness Series towards a healthier and more productive you.  Try them out for 1 week and let us know what kind of difference they make on your levels of energy and productivity! Look out for Part 2 of the Fitness Series soon!

The post [Fitness Series]: Nutrition Hacks to Keep Energy Levels High All Day appeared first on ProductiveMuslim.com.