Creating a hydration plan for a better workout

Research suggests that as little as two percent dehydration can cause a drop in endurance, and conversely, exercsies who drink fluid may go 33% longer in training then exercisers who don't drink anything.

So, here are a few tips for staying well-hydrated during a work out:

1. Drink fluids every 15 minutes during your workout
2. Think of fluids as a part of your gym equipment.
3. If you don't like the taste of water (and I can't imagine anyone who doesn't) try a lightly flavoured beverage, such as Propel Vitamin Supplement.
4. Weigh yourself before and after the work out. The amount of weight lost is the amount of sweat you've lost from your body, it's not fat. The Gatorade Sports Science insititute has an equation to calculate hourly sweat rate:
   SWEAT RATE EQUATION
   Weight lost during exercise (in ounces) +
   Fluid consumed during exercise (in ounces) =
   The amount (in ounces) you should be drinking to replace sweat loss
   -> A good rule of thumb is: 7-10 "gulps" every 15 min of exercise
5. When active, don't rely on thirst alone. Drink before your scheduled exercise and afterwards as well to keep yourself long hydrated.

Here's a good article: Eating for Exericse And here's another one: Are you drinking enough water?

How to find a gym & the basics of muscular conditioning

A few weeks ago one of my friends was telling me his dilemma when he goes to a gym. When he walks into one, he doesn't know a thing about the equipment, and does what "people tell me to do. I know squat about muscular conditioning".
I'm a trained fitness instructor, but I know I'd feel the same way walking into a gym because I don't like machines. I prefer free-style aerobics or other group exercises where you are not dependent on equipment.
Nevertheless, gym machines have been developed by industry experts and definitely have a lot of value in them. There are machines for anything you want to do- from curls, presses, extensions, pull downs to running.

I was going to type this all up, but I found an excellent article online on How to Find a Gym. Here are some of the points from it, but I encourage you to read all 5 posts from: http://www.60in3.com/category/series/series-how-to-find-a-gym/

The Beginnings

• Get the right shoes, comfortable clothes
• The first week: Explore the gym and familiarise yourself with it. Even drop in to some of the classes. There are lots of options. Talk to a trainer and ask for gym education and general advice.
• Attend orientation if there is any. Ask for a free workout pass.
• You have taken the first step, don't get discouraged!
• Money: don't go overboard by getting a membership at a fancy gym, if you're just a beginner. Also, proximity is key. If the gym is too far from where you work or live, chances are, you wont go there as often. Many gyms have chains across the city and you can use your membership card between them.

Setting up a routine

• One of the biggest motivators is going with a friend. However, don't depend on your friend completely.
• Variety: You want to be able to workout all the parts of your body.
• Intensity: With muscular conditioning, start with low number of repetitions and increase gradually to build endurance. Adding resistance (weights) builds strength.
• It's important to learn how to use the equipment properly. So make sure you take the time to do it. Start with the easier ones, such as cable pull downs, bench presses, and whatever looks easy.
• Keep yourself hydrated! Can't stress this enough
• And most importantly, be conscious of your breathing. Take deep breaths in and out.

Safety

• The technique is very important. Improper use of equipment can cause long term injuries. So you may be working out for a long time and getting into shape, but actually wearing away your knee joint. That's why, when observing people in the gym, watch them for getting familiar with the equipment, but not for the technique.
• Keep your movements slow and controlled. Use the joint's entire range of motion whenever possible.
• Always position yourself properly. Keep a neutral spine and pelvis and tuck your tummy in.
• When doing floor work, keep your back rounded.
• Stretching after muscular conditioning is extremely important. Stretching reduces excess muscle tension in areas such as the upper back.

Time

• Perform 20-30 minutes of resistance training: 2 seconds lift, 2 seconds hold and 4 seconds lowering. 1 set [8-12 repetitions] takes about 60-90 seconds, then rest 30-90 seconds.
• How do you know when to stop? It's recommended that the participant exercise to temporary muscle fatigue or maximal failure (where the lifter can't do 1 more repetition) with good technique, muscle control, and a full range of motion.
• Make sure you give your muscles enough rest after the work out. 2-4 times a week is good.

I hope this is helpful. It's quite amazing how advanced the fitness industry is. There's just so much you can do, so no excuse for not exercising :)

My Life Without My Dad

Lines written by Johaina Aamer, the 9-year old daughter of Shaker Aamer, 29 June 2007.

After school, when I have reached home,
“I have a surprise for you,” says my mum.

I get excited. What if my dad has returned?
It would be the best thing that ever happened.

“A chocolate cake and some games for fun.”
How can I say, “Thanks mum, but I want none.”

I run to my room with my heart broken.
My dad in a cage, locked up in a prison.

He was sold to the people with no hearts or emotions.
Where is the justice, for my dad is innocent’?

A long, long waiting but no sign of return.
Each day is same for my brothers, me and mum.

I miss you everyday, you are never forgotten.
I wish to say goodbye to the world of corruption

So we can be together and rejoice in heaven.
I hide my tears and smile for this reason.

---

Read more [Shaker Aamer, A South London Man in Guantánamo: The Children Speak]

From Surah Nur

Read Surah Nur tonight before going to bed.

24:39 But the Unbelievers,- their deeds are like a mirage in sandy deserts, which the man parched with thirst mistakes for water; until when he comes up to it, he finds it to be nothing: But he finds Allah (ever) with him, and Allah will pay him his account: and Allah is swift in taking account.
وَالَّذِينَ كَفَرُوا أَعْمَالُهُمْ كَسَرَابٍ بِقِيعَةٍ يَحْسَبُهُ الظَّمْآنُ مَاء حَتَّى إِذَا جَاءهُ لَمْ يَجِدْهُ شَيْئًا وَوَجَدَ اللَّهَ عِندَهُ فَوَفَّاهُ حِسَابَهُ وَاللَّهُ سَرِيعُ الْحِسَابِ (24:39)

24:40 Or (the Unbelievers' state) is like the depths of darkness in a vast deep ocean, overwhelmed with billow topped by billow, topped by (dark) clouds: depths of darkness, one above another: if a man stretches out his hands, he can hardly see it! for any to whom Allah giveth not light, there is no light!
أَوْ كَظُلُمَاتٍ فِي بَحْرٍ لُّجِّيٍّ يَغْشَاهُ مَوْجٌ مِّن فَوْقِهِ مَوْجٌ مِّن فَوْقِهِ سَحَابٌ ظُلُمَاتٌ بَعْضُهَا فَوْقَ بَعْضٍ إِذَا أَخْرَجَ يَدَهُ لَمْ يَكَدْ يَرَاهَا وَمَن لَّمْ يَجْعَلِ اللَّهُ لَهُ نُورًا فَمَا لَهُ مِن نُّورٍ (24:40)

24:41 Hast thou not seen that Allah, He it is Whom all who are in the heavens and the earth praise; and the birds in their flight? Of each He knoweth verily the worship and the praise; and Allah is Aware of what they do.
أَلَمْ تَرَ أَنَّ اللَّهَ يُسَبِّحُ لَهُ مَن فِي السَّمَاوَاتِ وَالْأَرْضِ وَالطَّيْرُ صَافَّاتٍ كُلٌّ قَدْ عَلِمَ صَلَاتَهُ وَتَسْبِيحَهُ وَاللَّهُ عَلِيمٌ بِمَا يَفْعَلُونَ (24:41)
...
24:43 Hast thou not seen how Allah wafteth the clouds, then gathereth them, then maketh them layers, and thou seest the rain come forth from between them; He sendeth down from the heaven mountains wherein is hail, and smiteth therewith whom He will, and averteth it from whom He will. The flashing of His lightning all but snatcheth away the sight.
أَلَمْ تَرَ أَنَّ اللَّهَ يُزْجِي سَحَابًا ثُمَّ يُؤَلِّفُ بَيْنَهُ ثُمَّ يَجْعَلُهُ رُكَامًا فَتَرَى الْوَدْقَ يَخْرُجُ مِنْ خِلَالِهِ وَيُنَزِّلُ مِنَ السَّمَاء مِن جِبَالٍ فِيهَا مِن بَرَدٍ فَيُصِيبُ بِهِ مَن يَشَاء وَيَصْرِفُهُ عَن مَّن يَشَاء يَكَادُ سَنَا بَرْقِهِ يَذْهَبُ بِالْأَبْصَارِ (24:43)
...
24:45 Allah hath created every animal of water. Of them is (a kind) that goeth upon its belly and (a kind) that goeth upon two legs and (a kind) that goeth upon four. Allah createth what He will. Lo! Allah is Able to do all things.
وَاللَّهُ خَلَقَ كُلَّ دَابَّةٍ مِن مَّاء فَمِنْهُم مَّن يَمْشِي عَلَى بَطْنِهِ وَمِنْهُم مَّن يَمْشِي عَلَى رِجْلَيْنِ وَمِنْهُم مَّن يَمْشِي عَلَى أَرْبَعٍ يَخْلُقُ اللَّهُ مَا يَشَاء إِنَّ اللَّهَ عَلَى كُلِّ شَيْءٍ قَدِيرٌ (24:45)

SO Adorable!

My brother came running to me with the paper today and said: "Baji, you're in the news! Look..."

Al Ain zoo has successfully bred in captivity sand cats - an endangered smallest member of the Arabian cats' family.

The new born sand cats are now over four weeks old, and growing robust and active by the day.

Read more...

Finding the Purpose

"I haven't seen you in a while.."

"yea, been busy", I said.

And then silence.

"I have to go, long day ahead."

"Not quite.", said The Rock, "I know you didn't like what I told you last time."

"I don't like talking in circles."

"Woah...we weren't going round in circles."

"Yes, we were. I was trying to get out of the confusion, and you just pushed me deeper into it."

"I'm sorry, that was not my intention. We can talk, what do you think?"

I thought about it for a minute. And then another.

"Well, okay... ". I thought for another minute and continued. "I think I'm having problems having a constant attitude towards my life. Sometimes I'm happy with it, and at other times, I feel as if I'm not in control. And when I feel like that, all the happy times just seem as if I was really wasting..."

"Slow down", The Rock interrupted, "let's talk about the purpose of life."

"That's simple, enjoining in good, forbidding in evil; promoting brotherhood, excelling in whatever we do, and fulfilling the rights of others with excellence."

"True. Very true. And if one always keeps that in mind, they'd be such an amazing person. But, all that comes afterwards. Is that really the purpose? Why are we here? And where are we headed?"

"umm... we are here because Allah (swt) created us, and we're headed towards the Hereafter... where every person will either be in hell, or paradise..."

"Isn't it strange though", said The Rock, "that we all know it, yet, when we look at our lives, much of what we do does not even take us close to that real goal?"
And it continued...
"It can't be that everyone has the same purpose in life, otherwise, our lives would not be so different. Hence, so many people spend their lives trying to get somewhere, believing that that is their purpose. But once they get there, they're off on another quest, because they haven't quite achieved what they thought they wanted. It just seems as if they are under an illusion, and that perhaps, is another thing common to people.

And often in these quests, we reach plains of spiritual wilderness. We are frustrated that life is so rich, but it has deceived us. We question our significance, and then we long for intimacy with Allah (swt). Did we ever have it? And then we do all sorts of things to cultivate our spiritual growth to discover the abundant life we were meant to live...

And some of us find answers. Some people find the inner peace in Islam, and enter the religion, while others go astray. Allah (swt) says in the Qur'an: "Remember me, and I will remember you"... yet, we make to-do lists, 5 year plans, 10 year plans, promises, schedules, and what not, just to find that purpose- and we don't realise it, because we forget the picture since we're so shortsighted. As humans we complicate the simplest things, and the last thing that is complicated is...becoming intimate with Our Creator. Everyone can do it, from the lay person to the doctor.

And because everyone can do it, that's why life is such a positive experience. I mean, life should be a positive experience. And all of us, each one of us in this search for the purpose of life, is in a constant synergy, a powerful force that keeps us going- This force, that allows us to look at the lives of others, and say "oh man, things could have been worse if that happened to me, Alhamdulillah", or, doing little acts of charity that fill our hearts of happiness, and I can give countless examples...

Really, life is beautiful... I wish we weren't such a failure at realising that..."

Language of Dead Bodies

Reverend Coffin said, “Improve the quality of your suffering.”
Sometimes only an act born from the most outrageous grief and love, an act that tears your own heart, can actually do that — save the life of a not yet shattered child.

Robert Shetterly, Brooksville, Maine
www.americanswhotellthetruth.org

U.S. Military Losses Hit 4,000 in Iraq, Afghanistan

Four thousand U.S. service members have died in U.S. President George W. Bush's ``war on terror'' in Iraq and Afghanistan 5 1/2 years after American forces ousted the Taliban in December 2001.
A total of 3,596 have died in Iraq since the March 2003 invasion that removed Saddam Hussein from power. Some 2,957 of that number were killed in action, according to the latest Department of Defense figures. More than 26,500 personnel have been wounded in that conflict, 11,959 of them so seriously they couldn't return to duty.

...

Between 66,939 and 73,253 civilians have died in Iraq since March 2003,
according to the Iraq Body Count Web site that counts casualties reported by at
least two media outlets.
Read on Bloomberg

Good days

I just finished making my fruit custard ice-cream chocolate chip cake. The fruits I used are: cherries, melons, mangos, peaches and aaloo bukhara, and the ice-cream is: raspberry ripple. Now it's in the freezer for chilling.
3 days ago I was @ the Mall of the Emirates and I ran into a girl who was a year senior to me in high school. Yesterday, I ran into one of my own class mates. We exchanged numbers and emails and today Suben called me; he was pretty upset about the fact that I've been in Al Ain since November, and if I had not run into Fritzy, he would never have known.
Just before I left for Canada, I had spoken to Amit over the phone, who's working in Dubai, and was a year junior to me. And Huda's here until August, from Ottawa. Funny I tried so hard to meet up with her in Ottawa, and it didn't work out. I spoke with Ruby over the phone, her and I have been very close to each other for many many years, and she's getting married in August.
Also spoke with a friend who got married here in Dubai... can't wait to see her and her little son.
I can meet and connect with so many people around me... but the best of people are those whom I met in Toronto.

Living for a purpose

There were very few days I felt lost and confused about priorities in life, but when I lapsed into that state today, I knew talking to the Rock would be the only way to get me out of it.

I slipped out of my house, and went and sat besides The Rock. I was quiet for some time. I felt a surge inside me, of so many feelings and thoughts, and it was rare for my feelings to mix and fight with my thoughts, but something like that was happening.
"How are things ever going to change for me, when I can't make decisions fast enough? And I can't produce results efficient enough? And I can't experience change frequent enough?"
"Take a deep breath. There's no reason to worry!"
"Yes there is. Sometimes I know where I'm headed, but most of the times, I'm really shooting arrows in the dark."
"What's wrong with shooting arrows in the dark? With practice, one does not need the light if they know their target well."
"That doesn't make any sense. Life isn't perfect like that. And you're talking about a lifetime of a practice. And I don't want to shoot arrows in the dark. Why stumble?"
"Because sometimes, that's the only way to learn. And sometimes, lessons learnt that way are the lessons that will light up your path."

I was confused. The Rock was telling me that it's okay to continue to live the way I was living, the confusion was normal, because I'll learn as I go, and that'll take me to my goal. But.. it can't be that simple, can it?
"Well, what about the other ways to learn?"
"You experience those as well. Everyone does. In life, everything is so dynamic, how much can you plan, and expect it to go according to your plans?"
"But.. one has to plan, thereafter if things don't go as planned, that's a different story. In this world we're not just meant to sit and wait for things to happen, we have to work for them."
"Yes, that's right. You are right."
"Then?"
"Then what??"
I was exasperated. The Rock and I were just talking in circles, without getting anywhere. Maybe this was something I had to figure out myself.
"Nothing... thanks. I have to run. Bye".
The Rock smiled. Apparently, it was amused, as always. It looked at the colorless horizon. and knew that times were changing for her.
"Because, you still have to learn to live for a purpose", it whispered. But she was gone...

Elements of success

Alhamdulillah a week ago I had my Fitness Instructor Specialist pratical exam, and I passed it. The exam required me to train 4-6 participants, and present a 45 minute class to my instructor that had 4 components: warm-up, minimum of 15 min cardio, muscular conditioning and stretching/relaxing at the end. The exam had about 30 components that I was graded on. Passing the exam was truly a miracle since this exam requires a minimum of 3 months of training! Ihad all my friends stressed out about it. My music wasn't ready until the night before (because each phase of the class had a different BMP (beat per minute) and I had to add more songs the next day 2 minutes before the class).
But, behind the scenes, what helped me succeed was...

1. Most importantly, Afroza's running shoes. I had no idea they were hers. I just saw they fit me, since I had forgotten mine, and wore them. Sorry Afroza, and thanks a million! :D
2. My parents for letting me stay the extra days in Toronto to complete my certification
3. Faiza's room booking access on campus- for 4 rehearsals we did
4. My participants who volunteered their time, and came downtown from as far as Scarborough.. love you girls!
5. The other non-participants who really wanted to be a part of my class but couldn't because of various reasons..
6. Sawitri's sweatpants (and sometimes, shirt...) since I hadn't brought enough exercise clothes!
7. Sana's access card for stuff on campus
8. Powermusic.com for their fitness music
9. Athletic centre for all the drop-in recreation classes: AC has some of the best fitness instructors! Especially Martin who's the coolest, and who told me to count the number of beats in a 10 sec music clip- I counted 9, but he counted 20....
10. Dor- My super instructor, who was my teacher through this whole course. I learnt so much from her, especially leadership, which I hope I never forget, inshallah.
11. CANFITPRO for giving me the longest extension they've ever given on the practical exam! And Dor for helping me get that!
12. And my friends- Hafsa, Sana, Sawitri, Fatima, Kahkashan for being the best supporters ever and trying their best to be resourceful... hehe
13. I'm sure there's more that I'm not thinking of right now

Pain

"Allaah knows best, but maybe it was the continuous fear and shock throughout the 9 months or the fact that she was crushed to the ground on her stomach that day in the market that took its effects. Whatever it was, the baby had died during the labour or just before. After a very long ordeal for my mother, the baby, Muhammad (as had been the planned name) finally came out stillborn, but very beautiful. As relatives took him away for janaazah and burial, I remember catching sight of him wrapped in a white cloth with his jet black hair showing. To have a miscarriage is one thing, but to go through the full 9 months expecting a child, only to deliver him stillborn in a land torn apart by war is enough to drive any mother insane. But I doubt my mother had time for that, life had to go on. "

Taken from: War - A Collage of Jagged Memories
She's a beautiful writer.

Friends

I really have the best friends in the world, Alhamdulillah. I have so many stories to share about them, that I know I'll never forget!
For example, this one night... (after a long day...), a friend of mine was dropping me to aunty Farida's place. When I got there, the concierge rang her up, but there was no answer. I figured the girls must have gone to the garden on the 7th floor, so I decided to walk around Harbourfront. Sawitri, Afroza, her sister, Fatima and Sana were all hanging out @ aunty's. She's the best, mashallah!
After some time, Sana called and apologised, and said they're home... so I started walking back. I was quite far, I should have told her that, but my phone died. It was also just after midnight by then, which means I had been out for about 40 minutes!
....
At aunty Farida's place, the girls are all tucked-in the sofa bed, and they begin to panic. They call me non-stop, and there's no answer because my phone was turned off. Sana tells the girls not to worry because "Humairah had shown me some of her wendo moves, she'll be fine if something happens". They even call Hafsa to ask her if she had any idea where I was. Fatima and Afroza declared it's an emergency. Everyone was panicking left and right, and Sawitri says:
"Girls, I'm going to take a nap".

Crazy days

Alhamdulillah I'm back now. Most days in Toronto were just crazy.

The day before I was flying out, I had to:
9:30am- pick up my CPR card from Imran
10-11:30am- Fitness Instructor Specialist practical exam and briefing
11:30-1am- @ home, making list of things to do, phone calls, mummy's shopping list, etc
1-1:30- Lunch with a friend
1:30-2- Dhuhr @ Masjid Toronto, ran into friends
2-3:30- Biked back home, forgot something, did some more work
3:30-4:15- Hanging out @ Lubna aunty's shop in Kensington (been doing that for years now!)
4:15-5:40- @ the Big Carrot on Danforth, shopping for mummy
5:40-6:40- Went to Hafsa's place and hung out with her (she had a wisdom tooth extraction)
7:30-8:30- Appointment downtown with a TCM

Now the fun begins...
9-10:45- Memona dropped by to visit, we prayed and had dinner together- Afroza made some great food
11-12:30- We stepped out for bubble tea (I must have gone there about 10 times since my arrival in Toronto)
1am- Mido drops off stuff he wants to send for his family
1:30-2am- Ahtisham, Sana and Faraz come to see me and we hang out across the Bellevue firestation
2:30- 3- Chatting with Sana, sorting out stuff
3-4:10- Packing
4:20-7- Slept..
7:20am- called and woke up Mido
7:45-8- Weighed my suitcases (lol, that was alarming!)
8:30- reached the airport, but it took us 10 minutes to get the trolley and get out of the parking..
and yea, I had to take out 5-6 books to settle the weight...
Alhamdulillah, flight took off @ 10:20am

I miss Toronto!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

A Miracle a Day

Today seemed much better, and I was eager to go sit by the rocks, and go over my thoughts as usual. And I wanted to know all about miracles.
"So?"
"Haha, alright, I'll tell you what happened", I said, "I had too many things to do, and I didn't get to think much about the miracles. But when I went to bed, can you believe this, I opened up the book I was reading, and the page had the author's version of what he thought miracles are."
"Excellent. But, you didn't just copy that answer, did you?"
"No of course not. But it did guide me a bit. So, it's your turn to tell me."
Miracles happen around you every single day. Real miracles, not just "results of decisions" in your favour. And you have to be in the state of recognising what these are.
"How do you recognise them?", I asked.
"If I tell you that, do you think you would begin to recognise them, and appreciate them are miracles? The word still has a lot of magic associated with it, that shouldn't be lost, and discovered only by the real eye."
"Hmm... the real eye is the one that sees these miracles around it every single day. Okay, I don't know how to recognise these miracles, and I also don't know... how are they related to happiness?"
"They are related to contentment. The state of mind where you love every moment of life, and you feel that with every miracle you see, no matter how many times, over and over again, you've seen every might and power of God that there is'
"Wow...I wish I could see these miracles... And, is that all a person needs? Knowing these miracles?"
"No, it's one part of life. The other part of life is the continual hard work.. And these parts are connected- Because every appreciation is only worth it after real hard work, and so is the case with recognising miracles"
"Why isn't it an effortless job?"
"It soon does. A trained eye, is a trained mind, body and soul- harmonised with the nature in which it is"...
"Oh! nature... and you, Rock, see these miracles? every single day? And being a mere rock is the greatest thing to you?"
"Mere rock? Gee thanks... Yes, I see these miracles, and that's why I've been here on this shore... for a very long time. And a large part of my life is talking to you."
"I'm beginning to realise... that you see so much more in life, when you stop to notice, stop to talk, stop to care...I notice the elderly and I help them. But... when I reflect on it, I don't see a miracle, I feel sad- Sad about the realities of old age, I always put myself in that position and wonder how would it be for me, when I get old.. yet, I should be feeling happy because I helped someone, and they were grateful for what I did... Where is the miracle here?"
"Again, don't look at situations that happen to you. If you ponder more, and more, you'll see the miracles there too- But first, you need to realise that these miracles, need to be noticed."
"Like bird watching?"
"You're almost there. What would you call an animal being able to fly without support in air?"
"A miracle?"
"hmm.....Miracles in life are your gifts to the world. When you say subhanallah at a a bird flying in the air- you are praising Allah's Might, you are feeling overwhelmed by it, and small, you are appreciating nature, you have diverted your mind from your own thoughts and issues to take a moment to notice something special... you are creating a feeling within you that is good- You are content, because you have just recognised a part of the reality of this world.."
"Beautiful..."
"Now you tell me", asked The Rock, "what else would be a miracle?"
"I know! Al Shifa honey!"
"honey??"
"Yeps. I was reading the label on the bottle a few days ago, and marvelled at the facts. Isn't it amazing that to produce 2 pounds of honey, bees travel a distance equal to 4 times around the earth, and that a single bee usually visits between 50-1000 flowers a day?"
"Yes, that truly is a miracle."
"Are you happy?"
"Yes! And thanks for your words. My distraction towards this new quest for miracles should really help ease my mind and bring me closer to Allah."
"Inshallah it will. See you soon!"