Channel: Nouman Ali Khan
Series: Nouman Ali Khan - Fajr Club
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So we did
we covered a lot of stuff.
to relay a lot, we spoke about a lot of money.
Now we're looking at a part of the
urban art academy not in Sydney on our team, but to ballerina in Santa Barbara him sometimes I say what to write in a manner in
which you can also of course, the original is what whatever they know in their content about him.
So this part of that, whenever you see a doctor that starts with robina, because since you were little you probably memorize some dogs that start with robina colombina Tina, you know that one?
Let me hear it.
Good. So, when you start when you hear dogs to start with robina is you turning to a lion, seeing our master, our master? Our is one person or many people? Many people, many people. Our it's not my master, you said our master. So when you as soon as you start a prayer that starts with butter, it's like you're telling a lot of this prayer I'm doing is not just for me. It's for my family, it's for people I care about is for everybody. Right? So now you're you asked the most important things for yourself, which was forgiveness, and peace. Right? That's the most important thing for you. And now it's time to ask for everybody. So now it's time to include everybody right? And so the way we
include everybody that has Allah teaches us Islam.
So we're already start with our master now, the Cabal Mina, our master except from us, except from us.
Usually safe if I give you a gift I say accept this from me.
Right yeah, please accept this award. Right yeah, well except these keys etc. So if you just say accept from me it sounds kind of confusing.
Because if I said accept me accept from me Yeah.
What question would you ask me? Thank you know if I just said except for me.
There you go. Except What? except what? A look. That's right. But Ruby, where's there's no x? What do you mean expect except what? So sometimes purposely a lot hottest prayers in which he told us something. But we're it's kind of purposely missing some information except what?
So right now what do we just do? We just prayed? Yes. And we just asked for forgiveness. So the first thing is because that just happened yesterday except for me, meaning except this prayer for me. I know, I probably made mistakes in the prayer, I probably forgot to say something properly. I probably my mind probably wandered. I probably had a bunch of errors but still accepted from me. So this is the common midnight except for me.
Or actually, except from us, except from us. So you want a prayer to be accepted from everybody. Now when you pray for everybody? What does that automatically mean? You care for everybody? Now, you know, when Corona is over from inshallah many people they're going to go back to the machines and pray. Right? And they will pray all together. And then we make this die at the end altogether. When you make this all together, even the people you don't know in the masjid, you care about them.
You care about them you because you want to learn to accept their prayer to when we enter Allah's house that we are okay and at peace with and we care about everybody who's in this house.
Machine isn't just manners about a lot of his manners about our dealings with everybody else. Right? So you can't be like, Oh, I hate that guy. Can't believe I ran into him into mustard. You said you just prayed for him to unless you're like, yo, Baba Illa Allah accept from us except that guy.
You know, that's not an acceptable prayer is it? So that these prayers that are left taught us they automatically have and it's something that softens your heart towards people that are among you, like, you know, you guys, you know,
kids are in the machine, right? And they they're playing around and sometimes the joke goes too far and you get into a little thing, right? And now you're praying and the guy to you hate his guts, three people over from you and you're wishing he was next to you. So you could elbow him recover, but he's not. After slavery as someone come full circle. It's kind of like a mug.
What you just saw, but as you know what that means? That means Allah is teaching you just by saying that, that you need to end it.
We need to let that go. Okay, in NACA, and so first of all, accept our prayer from us, but also accept anything good that we do that is big or small. Maybe we didn't realize it was that big of a deal, but maybe it's a really big deal to Allah.
Maybe we did something good, but it wasn't that good. Yeah, Allah just give us extra credit and give us 100% score on it, even though it was worth the 65. Just give us fill in the extra points. Because except from us, just take it from us, please. We're not perfect. So it's like it's like telling us like yellow we're not perfect. We're doing we're doing we promise to do our best. And I know we're our best isn't good enough. And sometimes we don't even do our best but just please accept from us. Right? in Dhaka. And by the way before I even get to that part in public also means that you never become proud of your good deeds. Yo, bro. I'm like so Islamic right now. I've been printed the
Budget row. buzzer
seriously, I'm like so going to gender it's not even funny. The angels are like, what this guy? Pete man. The points he's raking. Don't become proud of your good deeds. Because you don't know if they're good enough. Cuz you're not you're not keeping the score allies.
You're not valuing them allies. So even after doing something good, you have to humble yourself and turn to Allah.
The last thing I should you should know about this
is where it came from.
You know, the Prophet Ibrahim already said I was tested. Yeah. Do you know what any of his tests? One that he had to kill his son? Yeah, he was given a dream that he should slaughter his son. Right. Anything else?
he had, he had to take his wife to the middle of the desert and leave her there and leave her there.
Anything else? That sounds easy, right? And for some people that
his, his cat or something like that didn t leave
Something to do with a fire? Oh, yeah. He was about to get thrown into the fire. Yeah, and what happened? The fire
Yeah, sound like went away, it didn't feel like fire, it didn't feel like fire good. And you know, being willing, Allah didn't tell him ahead of time, by the way the fire is gonna be like, cool.
He didn't tell him ahead of time, he jumped in willingly, he was thrown in caston willingly into a giant fire. Right?
These are not easy tests. Yeah. And after passing all of those ETS, Allah said, Now that you've passed, I'm making you a leader for all people.
Then Allah told him to build a gobbler
as like a accomplishment for passing all the tests.
And as he was building the Kabbalah said, you should your son is married will help you basically. So he and his son is married at a salon. We're building the Kaaba together, raising it from the foundations. And as they were raising it,
they made Rob Burnett,
our master except from us, the same exact time. So we're actually copying the words of Abraham. And
first of all, they made this noise of family. Yeah. So what do they have in mind? They had their family in mind. Right? So when you make this dog, who should you have in mind? Your family in mind? Then second of all, what are they making it after passing some incredible tests, right? And then they're doing something amazing. They're building the Kaaba. That means they're doing one of the greatest good deeds ever done in human history. Yeah. Right. Because anybody who will ever pray,
is praying towards the Kaaba, anyone will ever pray spraying towards the copper, and they're getting the reward for that deed. So let's talk about getting points. Like you think you you got points for pleasure, every feature ever made?
Since then, they get reward for right. But even then they have to worry if it's good enough or not. Yeah. Did I put the Birkin properly or not? Was it perfect or not? Yellow, you're worth way more effort than I can give. So please accept from us. In other words, you never think your deeds are good. And you never think you've passed enough tests. Now you're
not the attitude of your brain. Okay, so that's sort of another common myth. Now in regard to semi IDM. Certainly, you just you, you hear everything, you know, everything. You're the one that listens, you're the one that knows, meaning, I'm making this law.
And I'm not telling you what you should accept, and which what mistakes I have. But even if I don't say it, you hear that anyway.
This way, you're the all hearing you can hear things nobody else can hear. So as he ALLAH forgive, you can say love forgive. You can say love forgive. I can say love forgive, but is are different mistakes in our minds. Yeah. Right, guys, y'all forgive those mistakes in my head. And I'm thinking about those mistakes you're thinking about, but I didn't say them.
I didn't say them.
Forgive me for kicking us to understand that again. Forgive me for stomping on money. Whenever you know. You didn't spell it out. But so you just said y'all love forgive the same way you just said. Except Yeah. And nobody else hurt. Except What?
Like, no, except like, yeah, let except this from me. Consider this good enough from me. Consider what good enough there's a list of things. And there's stuff that I don't even I didn't even say but the less has he heard it? Even if you didn't say he's a semia. And their stuff. I didn't even realize this some good things I did. I didn't even realize I did them.
I didn't even realize it like you could be you could be praying. And from a distance somebody watched you praying?
And they're like, man, I should pray.
Right? And these are praying and guess who gets reward for that? You do. But you don't even know that you did that for them. Yeah. Right. But Allah knows that. So he's not just a semi he's also Eileen. So you were telling ally ally except the good deeds from us, that we were not even spelling out. And he even accepted good deeds from us that we have no idea of, you know, and we don't even know you'll accept those. It'll probably mean that in a semi random so we'll stop here and Sharla and get ready for some good exercise.
Today what is
something I meant to do?
like three to four days ago, before I ended before we ended the session. I was like yeah, you know for some of you that follow the, you know the
corrupted metric system or something I made a wisecrack about the metrics because the Americans follow inches and yards and whatever, right. So somebody was so angry online and
he like, What are you talking about? This is what the world uses. This allows I was so like moved by your madness. Like you're so passionate about the metric system.
Forget it. I don't want to do this any metric system. So please bring that passion to exercise is great.
I use the metric system for quite a bit. Yeah, yeah. Don't make you feel better.
How many inches? Should I rotate?
millimeter, millimeters meters or
go the opposite way.
I'll do four rotations.
Just a quick note, if you're not used to exercise,
do everything that we do here at your own pace. Just a few people that said they were extremely sore.
That's usually gonna come from bigger circles.
Doing a whole lot of exercise after doing none for a long period.
Pay attention to your body.
go backwards. small circles.
It burns us
do hip rotations. So we do this with
your top lip.
be a nerf probably
not happy with me today.
extremely cold you
go get it done. Yeah.
Then we'll do ankles. right ankle.
go the other direction.
Dad can call you bro. No, bro.
Everyone smile, son told me the other day
to walk away
to save his life.
save you a little bit difficult, so I'm going to give alternatives to everything. So if you're at home following along
and you don't exercise all the time, I would do the alternatives.
We're gonna work on
Sandman hops a little bit.
We'll go into everybody's hops. He's been asking me for a while about the basketball thing. Yep. So I have natural hops.
We're gonna come down.
I'm gonna sit in the squat position, I want you to hold it.
Where's the alternative here?
And you're not used to exercises can be a little difficult. So we'll just simply do regular squats.
always come back up.
We'll do 12 to 15 and do four sets of that. These guys are not going to do that.
Come up, just a little down. Right there. Oh my god. Hardest possible upper back or you're
just like yeah, that's difficult. Okay.
Parents looking for a
way to punish their children. Yeah.
This is a good one. I I usually use the wall for my kids to sit the wall. They love it.
Are you gonna get really creative books over the head while doing that is
super difficult. Oh my god.
My legs started getting mad at me.
widen your stance a little.
Your stance was good. Oh,
no, how many cables stand up how many of you were feeling that in your, your quads. My quads are burning.
So our goal is gonna be
sit down and put all that pressure back here.
So we're gonna try it again.
Put that pressure back in your glutes. I don't know how I like this.
Feeling it their
direct more that pressure back into the heels and into the glutes. Because now when we're jumping,
we go down from just pushing through here. I'm only getting the front half. Yeah, I can engage the back.
I can get
a lot more.
Like if you're riding a bike and you only use a one pedal. You get so much out of it. Use both pedals.
I'm gonna go a lot faster, right.
Again, if you're not used to exercise, I would not recommend doing this at home as long as they are very, very sore tomorrow.
Again, knees stay behind your toes.
Okay, now, this is working strength. Some of this is working flexibility. Some of it's actually opening up your hips a little bit.
Alright, guys, go ahead and relax.
We're gonna do a split squat. We'll go down. Same thing as a as a lunge. We'll get that position
Everybody get there. Okay.
So, yeah, this front knee, ankle goes right underneath it. hip, knee goes right on his knees it.
hands on your hips. And we're gonna press up.
should feel it back glued down and up.
We're gonna do 15 of those
behind the head.
It's easier to just, it's easier to adjust in the down position.
There you go.
So work on balance. strengthen those glutes.
Whenever you're pressing up from the back leg, not the front.
want to use that glute. My leg
going down. When we press up, press up through this back toe.
You should feel it through here. Don't we're not working our quads right now.
yeah, switch over the other leg.
The front leg is just for stability. Do not use your front leg to lift yourself up.
There you go.
Take a break.
Again, with what's
called a static squat. Okay, hold it.
So now that you've felt that engagement in your glutes, do use that same feeling in the squat position.
Half the time.
All right, relax. Oh, shake it out. Stretch it out. Do whatever you got to do won't move. Make it feel normal.
Y'all feeling amazing?
We're gonna do the same thing. Except
when you go down.
Well, it one two. And you're gonna leave but
let me show Let me try to remain modest.
we're gonna do this 10 times. sounds beautiful.
explode as high as you can go.
Like a fish out of water broke.
I can't jump by.
How are you gonna hold the same position that you were holding? Don't don't change anything. That's part of the point of doing the two seconds. I want you to get into that form, feel that we're supposed to be felt and then explode up.
hello, my ankles are
never any pressure and your ankles really want to focus on putting that weight in your glutes and your hamstrings. And then when we
hit anything down
eventually, this will feel like a natural position.
For for the human body is a natural position. So this is difficult, we need to work on the stretching more, it needs to be behind your toes, this,
your knees should be behind your toes
come up just a little bit.
Again, bring your arms back here
220 pounds coming back
10 feet, trying to teach you
three feet off the ground.
Part of it most people's job will increase quite a bit just by engaging the right muscles.
Then once we get used to that engagement, we start strengthening those muscles.
We can do that in the process while we learn to engage them. Yeah, but you'll get a lot more
progress after you learn how to actually engage them. It becomes subconscious at some point. Yeah.
Really? Yeah, we're gonna do the same thing. We're gonna do it 10 more times. The jobs. Yes.
the backside and springing off your toes to finish.
When you're going down
here, when you're on your way up, you're kind of doing this. You're like reloading if you already loaded. It goes down and then just give it everything you have from there.
Just bring your hands back.
So bring him back now.
There we go.
Take good ones, Fiona here or here.
Doesn't happen. It's a lot of muscles getting used at the same time.
Using your calves, your glutes, your hamstrings. You end up using your your quads, your hip flexors, your abdominals, all that being used in a job.
They'll definitely get your heart rate.
My ambitious goal is to dunk in six months.
Can pretty close.
barely touch the the hoop. Exactly pretty close.
And you like a foot more. But see if you can use that term is about six inches.
Now but you need to be over it. If you can touch him like the vice versa six inches. Yeah, seven inches. You need more than that because you need room between the
top of the room and the wall. Always imagine that in basketball somebody would like jump off and they are trying to get right. And then somebody was especially nice.
Anything to see.
play a lot of basketball was
All right, we're gonna do split squats.
That's where you get in the last position, then you just go up and down. We'll do 15 on one side and 15 on the other. hands on your hips.
just wait for it to go down
and then drag his knee forward a little bit. There we go.
There we go.
Spiritual straight up.
1234 are you using?
Oh my god.
A Metro tomorrow and
we've talked about it a few times help us recover. You make sure you're eating well. Good foods.
hydrating. Drink plenty of water.
Don't drink tap water.
Better filter different
ways heart rate back down a little bit a little bit.
We'll do one more set of jumps.
I heard the look of that sentence. And I was fearing the
idea. And I was terrified.
I will do do what?
I think you'll land pretty hard
Is that on your toes? Are
you gonna roll it down?
Keep your knees bent, I think. Yeah, definitely. Don't keep your knees locked out when you land. You never want you never want any joint locked out at any point period. Yeah.
It's a good thing for everybody at home to never lock your joints out whether you're standing.
Working out any of that. your joints are not meant to carry a load.
They're meant to help pivot the load.
If you walk them out, you do damage, a lot of damage.
A lot of folks speak English as a second language. Can you show them what a locked jump joint looks like? Just so they know what you mean.
I guess I can use my arm. Yeah. So elbow,
you want to go to about here because if once you get to a lock point if I'm putting a load going up and I locked them out and that load ends up in the elbow. So same thing with the knees. I locked them out. Now all of the load is in the joint.
So you want to keep everything
slightly bent and let allow the muscles to hold the load.
Otherwise, you start doing serious damage in there. Your elbows and knees, elbows, knees, ankles.
I guess the other the other portion,
where if you're using your your wrists to push a load, you don't want to have them bent.
That one you keep solid because when you have them solid, the muscle itself is taking over. If you bend them while you're lifting something, now it's just sitting in the joint more.
Or if you're going this way, or this way as well.
two minute mile right now, diesel powered.
Pretty, pretty impressive. Two minutes. Yeah.
We're gonna do the split squats one more time.
Let's do this. Let's do 1212 Oh,
look on your face.
control it on the way down, I'll just drop your body. Don't let gravity take over control, it
should always be in full control of how your body's moving.
Slow down going down that movement.
So another way to build strong dense muscle
is to control it in the decline.
In the negative movement.
For instance, if someone's
doing a squat with weights
here, we're going down. Sometimes you'll see people just drop and catch themselves and then push themselves up. You can control it going down nice and slow. You're gonna get a lot more out of it and on top of that prevent injury.
Because then you're not just immediately catching all of that weight.
On the bottom side.
We're gonna do some obliques.
Yeah, we were twist.
You can have your feet on the ground if you need to. Lean back.
make it harder. You don't have to.
Start in 321 hand again.
You got this?
Breaks always makes it worse staring at the clock while you're doing
you guys be able to rest tomorrow.
6am 630 wake up
by 650 I'll be back in bed. He won't you do this again.
How about that?
The confusion by the end of today's broadcast.
what do you do now, resting.
Everything doesn't have to be immediate, it's good to have this good, the rest
of your heart rate stays up too high for too long, you do the opposite of what you want to do.
Unless Unless your goal is endurance was just strictly endurance, that's one thing
stays really high for a long period of time, it'll start burning the muscle off your body.
If you look at the difference between a marathon runner and a sprinter, marathon runner is gonna hold a lot more fat. Well, here you have one yesterday. So there's a big difference between endurance training and then strength training, strength.
explosiveness, if you're trying to get lean, whatever, endurance training, for instance, like marathon running, your body is gonna hold a lot more fat. If you look at marathon, runners body, they have a lot more fat on their muscle because that heart rate is elevated for a very long time. And it starts burning away at the muscle.
Have you looked at a sprinters body, they're very ripped, because it's just explosive energy all the time. And then they rest. Heart rate goes back to normal. And then they go
just makes a difference on what the body is feeding off of.
There's nothing wrong with either one.
different goals. It just depends on what your goal is.
Start by saying whatever suits your work boat.
So whatever suits your boat, suits your boat. It's good, good mix.
All right, ready? Yeah. I'm gonna start in 10 seconds.
54321 and the twist. Oh.
We're gonna do this four times.
extend those arms out.
Slow it down. Control control.
Go keep pushing. Keep pushing. Don't stop. Don't stop. Let's go. Let's go. Let's go.
15 seconds left. Come on, push through it. Let's go.
Dig deep. 10 seconds.
54321 and relax.
What time did you sleep better?
He's had 12 maybe one.
Teens need even more sleep than normal. Five hours of sleep is not gonna cut it. To answer we get an eight to 10 hours of sleep.
Everybody's going through a lot of changes. You gotta be able to recover from those changes and whatever your workouts are.
How's your food? Good.
So not like a night? like two hours. Actually, like six hours of sleep. yesterday. I I actually
have you breakfast and that heavy dinner? Because I was sleeping in the lunchtime.
So I couldn't get my lunch. We got to get the meals and that's why you're still so
Really interesting question somebody asked me
mix of a health question and a Islam question.
Young man asked, he's too skinny.
And he feels guilty eating more because there's so many people who don't have food. They feel guilty and also it's against the sun not to eat too much.
The problem with that understanding
you need to take care of yourself first. What Intelligencer, the garlic.
And some of the Sahaba were very strong. Some of the Sahaba for because of whom we won some crucial battles
was because they were strong, and you don't get strong by not eating.
Solo so I
would travel from a cattle Medina walking and on Camelback
sitting on a camel for seven, eight hours requires an enormous amount of I would imagine, all to take core strength, back strength, shoulder strength, you name it, and for that long.
So they took care, they eat good, they eat well,
and sleep a lot.
So you shouldn't shame yourself in trying to get better. There's there's no shaming in religion. That's not how this works. over eating, the thing about being in a slob is taking more than you need. But clearly, if you're physically feeling very weak, and you're not growing, then you need more, it's not a want, it's a need.
I'm 42. And my kids are very young. And I want to be able to play with them, and keep up with them when I'm 70. That's what I want to do. So I'm going to do whatever it takes to stay strong, and to stay healthy. So that I can play with my grandkids,
you know, and be seminaries. First, that's what I want to do household size when I'm 60 something, and he's in the shape that he's in. And you look at 60 somethings in our Muslim community. They're 40 something and they're hunched over. Right? So where's that? Where did that go?
Right, or the legacy of a prophecy. So let Mr balance all things. There's a he's a slave to a ledger grateful to align his worship, he's grateful to learn how he takes care of himself, and how he you know, people take care of themselves, he teaches him that he teaches in balance, unless I do the comesa document or gather whatever strength you can. Whatever you're capable of gathering, that doesn't just mean strength. As far as a society, it also means personal physical strength, muscle size, and also habitus show when they went
to show the ones that were more muscular. Because you know how the shoulder shows, just go out of your way to show it. Show the muscle of the Muslims? Oh, there's no muscle and you know, he's Savage 110 pounds. Then he takes the thing. What's he showing? You know, he's encouraging the enemy. Now we can take these guys look at that. So no, don't don't guilt yourself, at least in the name of Islam. Don't do that. That's not okay. Take care of yourself. You know, be and if you get in that habit now of bettering yourself. Obviously, what you know, Chris has been telling us is you don't get results in a day.
But if you're in your younger years, and you start then then it's gonna pay dividends way later, I didn't start exercising until I was 38 or something.
Like very late in life. That's why I'm so stiff. If I knew these things before, I wouldn't be like this. And I know, our pain. Many of our parents, they have back problems, they have hip problems, they need surgeries, they have, you know, all kinds of issues. And we it's painful for us to see them like that. The longer you wait, it can take that much amount of time to fix it as well. That's right.
So I mean, one of the things I you know, when I decided to take care of take better care of my health, I did, you know, go to different trainers and people that know because you know how to socialize. Someone says, Adam, Adam, be with me. He told farmers you know better about your world will tip bettering myself physically. That's not a world I know anything about. That's not my space. asked me about something by Arabic grammar, I might tell you, right. So I went to different coaches and one, one guy was like, stop eating carbs. Let's just eat protein, you know, and you'll get an amazing ship. You know what happened to me? I was 178 pounds. In six weeks, I became 150 pounds. I
became super strong people thought I had cancer or something.
Yeah, I was working out every day and just eating carbs, no, no rice, no bread, no nothing. And I was like, I don't think this is good advice.
So I jumped around to different, you know, trade until I met him. And actually you should know he was.
He recovered from some sort of serious injury and people that have that kind of injury. There they go.
completely out of shape. But he exercised his way to shape not surgery his way out of shape.
So like, I really respect what he did. And I've seen him do things for seniors, I want you to tell actually yourself,
some of the seniors that you've helped with your exercise program.
Well, it's not just seniors, because young people had the same issues, depending on what was going on, I really want them to hear this. So it's not just seniors depends, I mean, everybody goes through things in life, and everybody ends up depending on their job, or whatever's going on. Or they end up with injuries, whether it's back issues,
ankle problems, knee problems, all of it. I mean, at one point, I could barely even walk, my knees were destroyed, my back was destroyed, I was an eight year army combat vet. And I endured a lot of injuries. But learning about corrective exercise and how to fix the body allowed me to be able to walk again, and not only just walk again, but be able to get in really good shape.
And that can happen at any age, you can fix that from a 20 something year old, as long as you know, whatever injuries aren't too extreme. To 80 years old, I had a lady that was 74, I believe, and she couldn't get off the ground by herself. By the time we finished, I think it was five months, she was able to stand on one of those half balls and balance and catch balls that were thrown at her.
So if you put in the effort, and you actually change your lifestyle, anybody can get better, just depends on whether you want to put the effort in and make it a priority. Or if you have the mindset, well, I'm already this way. So it's not gonna change.
You can always change, you just got to put in the effort. The thing is, I was I'll add to that.
One part of it is making the effort. But I was willing to do that.
But it's also
making the wrong kind of effort. Not having the right posture, not doing the right exercises, not eating the right food. Yes, you have to do it the correct way. That's part of why I named my company correct fitness. That's the thing that's, you know, you can get anybody to do push ups or do this or do that. But like, you know, locking out your joints, something simple, like looking at your joints that you talked about today is not simple. Nobody ever told me that. You know, and I'm having knee pain by doing leg exercises. That's happened before, or even
a couple of months when I was away from you. And I was doing the workouts by myself. I really hurt my lower back doing workouts by myself. Yeah, you didn't listen? Yeah, I got excited, I, you know, whatever. I was like, I got this enough, learn enough. So to myself, and I really hurt my lower back. And
then I started hurting in this side of my head and like walking became painful. So I could, I couldn't exercise. So the last six months, this may be fixed, maybe three months ago, I think, two and a half three months ago, that slowly he got me out of those injuries. Right and worked to fix those issues. So you doing exercise the wrong way will end up doing more damage than good. So there's a commitment to exercise and it's a commitment to the right exercise, which is why I love what he does.
And that's part of why I've spent so much time telling them what muscles to focus on. It's really easy to become quad dominant and have your hip flexors tight and then you end up with lower back pain. Or you end up tightening certain areas and it starts really putting strain on your knees and causing that cartilage to get worn away. And then next thing you know, you're 25 and you have arthritis in your knees. So it's not it's not a good thing to have. So you definitely want to learn how to balance everything out engage the proper muscles, even this right here that I'm doing right now. I couldn't do this. I would fall back.
Like I'll just fall back. If you don't understand that from home. You go back down. Yeah.
If most of you guys right now do this at home, if your arms up yeah. So that was a little bit more. Most of you will end up having this section of your leg up here that's in front of your toes. That's not where you want to be. That's not balanced. That means your quads are a lot stronger than the backside or there's your hip flexors are shortened
and you're not able to engage the proper muscles and most likely probably have a little bit of back pain as well or you're going to
stuff like that until it will be more even Jaco. You know better about your worlds that says world.
we're gonna stretch
the left leg, lean back
For the people that were asking about lower back issues, this is a good stretch. To help with that.
opening your quads and your hip flexor back up,
which will take tension off your hips and eventually get rid of some of that lower back pain. Most people that live or that work in an office that have lower back pains because their hip flexors are shortened.
I come from sitting like this, and your body is supposed to be like this.
I can't see. So tell me when to switch.
that's right. I
told you I'm coming for it, it will switch.
The more difficult. I even still struggle with this a bit due to injuries that I have.
If you don't have
my hips were pushed out of place and ripped a lot of things in my bag.
They were here instead of
afraid, which put a lot of pressure on the spine.
And then when you put pressure on the spine, there's nerves in there. You fix it without surgery. Yeah. Last thing I wanted was surgery in my 20s.
You don't I mean, you don't want surgery on your back period. If you can avoid it. The moment they start fusing vertebrae and things like that, it's just gonna cause more and more problems down the road.
grab those v.
Try, bring it and just a little more. There you go.
I'm gonna touch his feet. Right here.
left on over.
We'll go right arm.
You didn't follow him.
cross this leg over
the back. Reach through the hole.
Grab knee, pull back.
Stretch your glutes. Well, on one side.
It opens you up spiritually.
Relax. I switch it over a break. I'm gonna take 10 extra.
When you do these stretches on your own. The goal should be 30 to 60 seconds.
If you really want to
become more flexible once you've become as flexible as you want, 15 seconds is more than enough to maintain.
Well isn't enough.
You guys keep going.
If anybody is interested at home, I do make workout programs for all ages,
men and women. And then
if you're wanting to do something where you have a trainer,
I don't really have anything for men at the moment minus the workout programs. But my wife does do a group class for women.
We're all getting on our feet. Yes.
If you need you can grab something
really tight right here.
We're gonna switch.
So you were doing the same leg, same arm, so we're gonna do it across the body.
So should be your left leg, right arm,
left leg and put your foot and your right.
Foot I can do mom.
I will switch
Okay, guys, we finished our week. And I was this was an experiment to see how many of you would benefit and what the reaction would be seems like it's been pretty positive from you guys. But I want to take it to the next step. I want more people involved. This is a public service. So what I want you to do is in the description of this video, both on Facebook and on YouTube. You see the link the you know.org. And at the bottom, there's a survey whether or not we should continue this program.
I'm going to give at least a week off. I think our recommendation for the week, Steve, you can confirm it if you'd like us to actually review all of these seven days and repeat everything we did. You're good with that. Okay, so yeah, so you guys repeat this week on the videos.
And I'm issuing you a challenge I want to see, I'm not going to tell you the number. But I want to see a much
twice the number of people interested in making this commitment next time and I want to do it for two weeks instead of just one. And if you're ready to do that, you want to do that not only do I want you to take that survey and put your email address in, but I also need you to go and bully and brutalize and
emotionally manipulate family members and friends to make that commitment with you. So more people should be signed up this time around. And we're going to start this over again in a week but that depends on what I get from you guys. So I've created that survey on the website on bina.org.
And inshallah we'll go from there I was. One of the goals for this was to help raise awareness for the completion of our campus right now. Obviously, it's under work. So we're doing all these exercises and then sunlight will keep picking
for use of whatever we have, but our hope is also to complete the campus. That's a secondary goal. Right now my primary goal is, more and more kids should start moving. You know, because of the virus because of the pandemic, we need something productive to do with our children. And I'm also going to say something about the morning kind of buzz that I'm, that I've been sharing, that's not something you say once and it sticks in the mind. The stuff that we've talked about, those are pretty important life lessons for kids, if they can remember some of those things in life that will carry over into their adulthood. So even watching that stuff over this week, just so they can really
internalize some of the things that they should learn about SFR some of the things they should learn about a lot being a saddam and things like that are things that really do impact a person spiritually, emotionally, mentally, right, so those are, those are, there's a choice, you know, that I made for that series. And what I want to do long term
is to actually create short spurts of those reminders that are helpful in creating a healthy Muslim mindset, that isn't just beneficial for them spiritually, but also even emotionally because, you know, the adults that are watching, we both we know what life throws at us, right, and our kids, no matter how much we try to shield them. Life is life, you know, like the telephone in South Africa, but everybody's gonna have things to face. So physically, we want to, we want them to be better, emotional, you want them to be better, and spiritually, we want them to be better. And all those three things are in fact connected. If you're not in good shape, then it's harder for you to get out
of bed, which means it's harder for you to stand in budget, which means it's affecting you spiritually also. Right, so everything is connected. That that's just the way our Deen is the, the art of the Quran are spiritual and the art of creation are also called Art. And they're also spiritual, even though there's a physical universe, right? So the spiritual and the material are fused together in our religion. And that's just what our Deen is, it's a balance between all things the seen and the unseen. So I want to see an enthusiastic response from you guys and traveler. And we'll take this we'll, you know, nobody has to feel intimidated that we're gonna be doing some crazy
advanced stuff. No, we're gonna build slowly. This is teaching takes time, right and fixing ourselves takes time. But I'm excited that we got started. And we're at least doing something. So I want more and more people to be part of that. And I can't do that on my own. You have to be my ambassadors, those of you that have benefited the kids that have benefited need to tell your friends about it, tell their parents about it. So they also sign up. And let's see what kind of response we get. And I'll check back with you guys in a week on this, because I can unlock it and thanks a lot for watching. Thank you so much, Steve, for all of your input. I put his email on the screen now so
that you guys can email him. He mentioned his programs, and any advice you guys need. He's very, you know, ready and willing to help
and inshallah we'll see more of him and learn more from him as time goes.
On the website.
It's the best match after not shop.com store.by yana.com. If you don't want to