1. accept that your overthinking and your preoccupied in your mind 2. switch from a push task (something that requires motivation/push from yourself) to a pull task (something that grabs your attention and you dont have to be motivated to do it) 3. stay in the pull task for 1 hour, then return back to your original push task RESULT: Your mind should be more clear and you should be able to effectively focus and enter a flow state when your doing your tasks Barakallah feek ustadh mohammed for the beneficial call !!

Before todays call: - no clear plan for fitness and well being for ramadan - was going to carry on just like usual - anxious of how i will perform in the gym After todays call with brother waseem: - clear plan for how many times i'm going to the gym and for how much time - I'm comfortable drafting goals out for my fitness this ramadan - I'm now more knowledgeable for what my biology would want this ramadan Barakallahu feek ya coach waseem! ❤️

Optimising for Health in Ramadan Ramadan is not just about fasting from food — it’s about elevating your ‘ibadah (worship) to its highest quality. But to sustain powerful, focused, and sincere worship, you must protect your health. We optimise for quality ‘ibadah while maintaining our health. You cannot expect yourself to be operating at 100% in every area of life simultaneously. At times, your ‘ibadah will be elevated while other areas remain on maintenance. At other times, work or responsibilities may require more focus, and your worship adapts accordingly. This is balance — and balance is strength. The Cost of Neglecting Your Health in Ramadan If you don’t optimise your health: - Your ‘ibadah will feel heavy and slow - Your energy will crash - Focus in salah and Qur’an will weaken - Irritability and negativity will increase - Your character may suffer - You may leave Ramadan worse than you entered All because you were unwilling to pay the small price of discipline. This could be the most precious month of your life. Don’t waste it through neglect. Energy Awareness: The Foundation 1. Diet: Smart, Not Extreme Aim for a body recomposition approach: - Eat around maintenance calories - Allow your body to utilise stored fat for energy - Naturally lose fat without extreme restriction You can come out of Ramadan leaner and more toned — without harsh dieting. Do not make your diet overly strict. Deprivation leads to burnout, low mood, and poor ‘ibadah. Ramadan is about discipline, not punishment. 2. Fuel Strategically Before workouts (or fasting day ahead): - Slow-releasing carbs: oats, yogurt, dates, fruit, honey - Balanced, light meals After workouts (at iftar): - Prioritise high-protein meals - Avoid heavy, greasy foods - Focus on recovery, not indulgence No heavy meals that make you lethargic. Always optimise for ‘ibadah. 3. Hydration is Non-Negotiable Improve water quality: - Add Himalayan salt - Add lemon - Ensure mineral intake