In all honesty Ramadan is a month with lots of intense high and low emotions.

Whilst we are forever told that this is a month to change, be this way and that, not everyone is the same and none of us should expect something out of someone just because they themselves are doing it.

Every year Ramadan brings new insecurities for me, and if we were all honest maybe we will admit the same too without the fear of being judged or being made to feel a certain way.
 
This year I can only imagine it will be very intense with so much suppressed emotions from the covid situation. No doubt there will be PTSD, traumas and wounds that would have layered up for people in many different ways.

Old traumas may find its way back this year, unresolved situations may trouble us more than we can imagine. That being said the impact of isolation, quarantine and lockdown will have created a different kind of scars and wounds.
 
Though Fasting is very much encouraged in so many religions it also intensifies human emotions. For self-awareness it is amazing it gives us a chance to dig deep and pay attention to what needs working on, but the fragile mind of people this year may mean we are not correctly equipped to manage those emotions especially the negative ones that visit us time to time.
 
Know that spiritual medicine is very similar to physical medicine, so Ramadan will most definitely help us work through the repressed emotions and allow us to feel again. It may not be easy for most but it will indeed be rewarding if done in a respectful way rather than just waiting to eat at Iftar time. Ramadan is an excellent period to know where you are and will allow you to dig deep.
 
This year may be challenging and testing times as most are experiencing some sort of loss, experiencing hardship financially, emotionally or physically. 
 
The 30 days of Ramadan will be a great starting point for healing, to reconnect with yourself, to forgive yourself and others, but most importantly  to find yourself again.

Use the 30 days of Ramadan to kickstart a new habit, Islam encourages exercise and the body should not be neglected as it is a gift that was given to us by our creator.
Most of our mental blocks or negative thinking comes from not paying attention to how we nourish ourselves or the lack of exercise. Islam embodies mind, body soul.  Ramadan was prescribed to us for many beautiful reasons. 
 
Time after time scientific research has shown us that physical exercise helps us with our mental health and this year myself and a group of females have challenged ourselves to improve our wellbeing using fitness as a tool. Find just ten minutes a day to do some light stretches, some yoga or go for a walk. This will help with increasing all the happy chemicals in your brain so you can shift the low emotions. 

Be ok with your highs and lows, remember our emotions are always in motion and the fasting period will no doubt heighten everything. 
Character building and being self-aware is crucial at this point too.

It's normal.
It's being called a human.
It's part and parcel of growth.

Do not attach guilt to anything, you are here to do the best that you can, and ultimately you have the power to change the narrative and the story around the self limiting beliefs you carry around yourself and the situation. 

Also remember there is always chaos before order so have faith that these are just passing emotions we give birth  to time to time 

May you all have blessed month in Ramadan. Leave me your comments and what you thought about this article. 

After a long year, doors open for 121 client transformations from May the 20th.  

​​As the seasons change, not only do we have to change our diets and the way we exercise but we also need to adopt a new mindset in the way we approach our fitness and health lifestyle.
 
With the second lockdown under way, we need to dig extra deep for the functioning of our emotional wellbeing and how we deal with the winter months ahead of us. The first lockdown may have been a little easier to get out for exercise and long walks which may prove to be more difficult as we enter winter season.
 
Stress,  anger , tension, frustration, anxiety, SAD (seasonal affective disorder, a type of depression that some people experience during the winter months), depression,  uncertainty, unhealed wounds and trauma will be just certain emotions we will be faced within lockdown, in my opinion the change of season may heighten  emotions on a deeper level for different people.
 
As an athlete the change of seasons has always taught me that nothing EVER STAYS FOREVER not even the weather!!!! Who we become in the cold and short days is what separates us from being average and stepping into our greatness. Lockdown has now further added to the mental burden and more than anything we need exercise as a coping mechanism to get us by.
 
“Survival of the fittest” is not something that we can follow now, neuroscience has taught me it is the “Survival of the one who can ADAPT quickly” This is the root concept that grew in Darwin’s theory of natural selection

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There have been times when Ramadan has broken me and saved me all at the same time 

Years where it has been exciting and years where it was just manageable
this is simply a follow up from a post I wrote at the beginning of Ramadan when I spoke about Muslims to be kind to themselves and not feel the pressure when it comes to their mental health issues. I had many kinds of responses in the comments and in private conversation.

At the height of my depression I refused to fast and stayed away from everyone at home. My mind was like jelly and I lost resistance to hold on in that year. I remember this month clearly feeling isolated.
Ridden with guilt and shame, something we engraved into our veins, and this constant feeling of low.
What was more embarrassing was my 80-year-old nan kept all them. Fasts and I used to feel this sense of weakness and a weird sense of betrayal within myself that used to prevent me from sleeping at night. so much was happening that year and I was screaming out for help but when you are a perceived as this strong feisty woman the last thing you want to be seen is as weak, because showing emotions is taught to us as a sign of weakness or not having it together.

I couldn't fast that year and in a way I refused to adhere to any religious views. of course, my imam was low, that’s what darkness does to you, it strips you off your faith, there is no hope and every day you are contemplating whether or not your existence is needed on this planet. I didn’t want to commit to Ramadan and that year I was already living in hell in my thoughts and body.  I woke up feeling like crap every single morning and the things that kept me going was coffee, my gym workouts and the one meal a day I was able to eat. I was already heightened with anger,  deep rooted dormant anger that surfaced, I realised it was suppressed emotions that had me feeling lost and confused with a career changes, not married and feeling like the biggest ever disappointment to my parents.

I carried a lot of burden with past mistakes I made. The sins I had committed and what others thought of me and how I showed up in the world. I was also tired of showing up as this strong woman and being identified as a boxer and how that came with a different perception from men, both good and bad. I was tired of not knowing who I was that year and I definitely was tired of having society and culture create an identity that did not suit me. I found it hard to express emotions, I was longing to be understood and that year I was just dragging a body around with a fragile mind and empty soul.

in the Muslim community as a collective we find it very hard to speak about topics that actually matter. Some Muslims are the ones who make it bad for those who are emotionally struggling. There is nothing in place such as therapy or a support group that one can turn to if they needed to.
Depression is in fact a real issue that has killed and the person struggling does not need to hear, you are going to hell or Allah is watching when they do something against the grain.  To be honest I didn't know how to help myself let alone rely on faith, God was the last thing I wanted to resort to because I was blaming god for putting me through this pain and suffering, after all If god loved his soldiers why would he make us suffer?
The year after that Ramadan came and again, I was apprehensive, however that year was different. I had healed from my darkness and this time as I came back home to myself the other side of Ramadan was, I needed to fast and rely on this solely to hold on to parts of me that had weakened.
 Fasting does something to you which I can't explain. It is the ultimate training ground that separates the weak minds to the strong. It is a sense of discipline and control and every emotion rolled into one

That year I was better I fasted and cried a lot too as I wanted to be a good Muslim and wanted to be a good human but I needed it to fix my broken heart.
My soul was cleansing and this time I knew for some reason God was with me as I put my head and stayed in sujood longer than anticipated.
Crying is something I didn’t know how to do until I learnt how to cry from the pits of my soul.
So, here is the thing, we are born into Islam knowing about the people of past. How great the Prophet (pbuh) was? How true the sahabahs were, how dedicated the companions were to Islam as they fought to spread the message of Allah.

They are viewed as perfect not fallible but in reality, they were infallible.

Historical figures set the best of the standards for us now, but it creates the illusion that we have to be like them which for some of us can be a set up for failure.

Truth is they were human beings and the companions of the past made mistakes too, whether it was small or  big doesn't mean we neglect their greatness, this is a learning curve and our main job is to follow in their steps to be as great as them but also understand we have to be merciful to mankind.
when I read that the prophet too had gone through dark times it eased my mind to think someone so great also fought mental issues. It meant I was not alone and neither are you !!!

May we all journey well this Ramadan

Please share this with someone who may benefit from this and let me know what you thought of the blog.
I would love to hear from you and for any coaching inquiries please email me on 
info@naziakhatun.com
or go to the services and products section to book in a consultation 

​After a month off feeling absolutely deflated and unmotivated for life and my gym workouts (which i sometimes rely on for mental health),
I trained today. I woke up early and did my usual morning routine which made me feel like I was in control again.
As I persevere through the reps and trying to build up the momentum and the mental callous to keep me going I reminded myself I have been doing this since age 19 years old.
I know this game too well.
That little thought fuelled me and also took me back to my young self.
One thought lead to another. To be honest feeling the feelings of a 19 year old me didn't sit well with me earlier this morning.
I was trying to find that same excitement I had when I first joined a gym. When I had first learnt about fitness, only my memory gave me an unpleasant feedback.
Aged 19 I recall stepping into the gym with NO idea what to do but doing an hour run on a treadmill had me feel so empowered, so in control. So fearless so... Just a wow feeling.
I had spectators in the gym watching me and some till this day tell me how my enthusiasm kept them motivated while they trained.
Physical training has always taught me to resilient, to overcome obstacles and to stay focused. Yet I had this side of me that had no confidence, and my bitch rest face could have easily been mistaken for being stuck up and arrogant.
But when I was 19 years old, fresh outa uni I didn't have much to hold onto and I realised my gym workouts came from a place of
self rejection. Self doubt and Self loathe.
I hated my body, I hated how my hair looked. I didn't like anything that starred back at me in the mirror. I was in a weird space trying to figure it all out.
So with every mile I ran. Every heavy set I lifted I was fighting.
It was me vs me.
I had an eating disorder and if you looked closely into my eyes you would have seen me lost at battle with myself.
I had a smile that used to hide every emotion.
I needed help and anger was a close friend for many years.
Anger a silent close friend if I'm honest.
The enemy wasn't anyone else but myself.
I fueled every workout with anger. I was angry against the world at that age I had no emotional intelligence and would pop at any given moment. Recklessly I would punish my body and push my mental ability to stay that extra min on a long run.
I incurred a lot of injuries and recovery wasn't a thing then. I would grit down harder and still push through it. I was obsessed with how I looked (yet at my best I still thought I was fat and when you feel fat your thinking makes you feel ugly too) I was also obsessed with that voice that kept telling me I wasn't good enough so every day I tried to prove that voice wrong. For that few hours my workouts was the only source I attached a meaning for my self worth, that I mattered and I was strong.
This morning as I tried to bring back that fire, it didn't sit well.
I didnt want to be that nazia ever again.
Everything came from a place of destruction and frustration and I wasn't her anymore.
Yes I was deflated but I had to remind myself to be gentle with everything I do now.
Although I learnt to forgive and move on it was a wave of sadness when I looked back at that younger self but was so grateful that I was able to change and when I workout now I do it out of kindness. I respect this body that gives me life everyday.
I honour this body but mostly its my mind I honour more.
I was able to take myself out of that self rejection, self hate and instead pour love and care.
Overcoming the old self into the new one took years of work and patience. I had spent years working on the cause of my pitfalls at the time which has now built a better and strong foundation for me to show up as I am.
At some point we all need to figure out why we do the things we do.
Maybe I needed a month out to feel like crap because I can now enjoy the small steps back to joy and happiness.

21 year old vs 36 year old me
​

Like most people i have a touch screen smart phone.
I am very clumsy and sometimes have very little care for my belongings so every now and then again the screens crack.
The moment my phone drops and ends up with a crack its the end of that new honey moon period.
I have no interest in protecting it. 
So you see it starts with a small crack and i don't bother getting it fixed thinking what is the point? it MAY get worse or even the other thought is i will let it GET more cracked and get it fixed when i REALLY need to.
Anyway this morning the phone dropped again, the glass didn't smash thankfully but within a few hours I noticed how a purple/pinky blob was taking over the screen.
It progressively got worse and worse within a few hours.
When I  tried to use it, it simply did not respond.
That silent panic arose within me.
You know our phones are our best friends now a days.
Everything i had planned had to be moved and right now I am in coffee shop waiting for the phone to be fixed which is also costing me a bit of money.
But the money aspect isn't what is bothering me at all.
What is bothering me is why do i always let it get to the brink of my phone getting it to this stage before I take any action?
And as always every little thing teaches me a lesson or it is an analogy for our every day life.
The damage of my phone reminded me of my breakdown back in 2013.
Just like that small initial crack, i felt a little low and before I knew it this had an impact on my self esteem and confidence levels.
Like a sheep headed to the slaughterhouse ...I had no control.
I knew very little about emotional intelligence or social behaviour as i do now so it was hard to even understand myself.
I didn't even talk about it because i couldn't pin point what was actually bothering me.
Like many people, we suffer in silence.
Just like the phone, once it cracks the lines get worse and worse over time right ? even the slightest drop creates a huge impact such as the software, keypads and so fourth.
Over time, by ignoring the initial trigger of that very emotion or pain, it trickled into other areas of my life without even noticing. and so came a day i went into a meltdown, it got too hard to handle.
you know the one where we tend to go quite?
Kinda numb
Paralysed by fear
Mental breakdown even
I was too embarrassed to talk about my mental health because I was in denial and the other was I didn't want to be a burden on others.
I could be with family and friends and still felt lonely and empty.
Nothing was wrong in my upbringing, I couldn't blame anyone yet the feeling of lost overtook me for a while.
This was also a transition period of my career so that had a lot to do with it.
A part of me died during this year but I also found another part of me that was positive.
I was one of the lucky ones who survived depression by learning to love myself, sadly a lot of people don't.
I lost one of my closest ever friends to suicide so this topic is very raw for me and many of you who read this I am sure.
Today marks mental health day.
Our mental health is actually in my humble opinion and experience the number one thing we should all take care of and be fragile with.
I trained all my life getting the perfect body but it never made me happy and no one ever talks about creating the perfect mental attitude and we need to talk about mental health more than what magazines and commercials promoting the slim figure and six pack abs.

We need to talk to each other more.
Find out more about one another.
Everyone who has defeated things like depression and survived it share your stories. you have no idea how powerful it is esp in an era where we all think that other people are better than us!!!!!!!!!!!
I pray for anyone who is that dark tunnel, but hold on, that little flicker of light exists at the end.
I created my fitness programme with everything I felt was missing at a time I needed help, I NEEDED A LOT OF HELP both  mentally and physically.  Fitness Reborn UK was created in my darkest hours, it was just me and my laptop and as I healed I created something that I didn't know would come to help so many other females. I did the process and the process works not just for me but so many of my clients who had transformed. 

Our physical health matters and so does our mental health.
Sidenote: Mental health should never be a taboo topic in any culture or faith.
If you need any help I am here

Sending you all lots of love and light from the sunny side of East London 

Nazia Khatun 
​xxxxx

 When it comes to supplements, it's best to stick to the basics supported by science and the experts in the industry. I was never an avid user of supplements as an amateur boxer and looking back it now it makes sense why I struggled to lose weight or recover from my gruelling workouts. With that in mind below are the 5 essential supplements I recommend for anyone starting out in the gym or for better health? 
Typically when I take on new clients, they want to go head in for the training and miss out the essential things that takes care of their bodies. Imagine a car, it requires fuel for it to move anywhere, engine oil for the engine to operate, a battery to power up the car and ensure the other parts of the vehicle works. But the human body is so much more complex and besides food and water it also requires vitamins and minerals for optimized operation of your body and mind.   
 
It can be rather daunting when some clients tell me that they feel like they do not need supplements because they do not believe in it and then also suffer from headaches, poor sleep, not losing that last 10lbs or gaining muscle. In this fast paced society unless you are the queen and have every meal cooked for you I will find it very hard that you are taking in sufficient amounts of everything your body needs and wants.  
 
An athlete, according to the sport or workout that they participate in will most definitely have a tailored plan for food, exercise and supplement regime. It all goes hand in hand for them to recover and perform better each time they are engaged in the activity. The average person barely gets in breakfast and expects to produce results in their workouts. We have to get back to the basics and start one step at a time.  

Below I have listed the 5 supplements you need. I have tried the high streets Holland and Barrett's products and find they are over- priced and not organic enough to be absorbed and utilized in the body. 

1)Fish oils  
Use Nazia10 for a discount

Fish oil contains certain "fatty acids" that prevent the blood from clotting easily. These fatty acids also reduce pain and swelling. Omega-3 fatty acids are found in fatty layers of cold-water fish and shellfish, plant and nut oils, English walnuts, flaxseed, algae oils, and fortified foods. A lot of the benefit of fish oil seems to come from the omega-3 fatty acids that it contains. Interestingly, the body does not produce its own omega-3 fatty acids. Nor can the body make omega-3 fatty acids from omega-6 fatty acids, which are common in the Western diet.  Fish oils is thought to help relieve joint 
stiffness associated with arthritis, have a positive effect on cardiovascular health, and help repair wounded teeth, nails, hair, and skin. Fish oils seems to help lower high triglycerides
(a type of blood fat).  
Take one capsule once a day 

2) Vitamin D3
Use Nazia10 for a discount

A lot of people lack this mineral, you get vitamin d3 primarily from either sun exposure or supplementation, and its ability to influence genetic expression that produces many of its wide-ranging health benefits. Vitamin D3 among the general population could prevent chronic diseases that claim nearly one million lives throughout the world each year. Incidence of several types of cancer could also be slashed in half. Vitamin D also fights infections, including colds and the flu, as it regulates the expression of genes that influence your immune system to attack.  
Take this once every two weeks on an empty stomach 

3) Multivitamins  
Use Nazia10 for a discount
Not everything can be found in foods, but supplements are not a substitute for wholesome foods. Multi vitamins will have the other smaller minerals that you may miss in your diet such as Calcium, potassium. This supplement just wraps it all up by providing a little bit of everything but that does not mean you do not take the others mentioned separately.  Now remember I am not saying that these will aid in miracles to happen over night. You will not magically lose fat, gain muscle, and improve performance or anything similar. Each vitamin and mineral outlined play a ROLE in fat loss, muscle growth and all of those other fitness related goals. In fact, they are playing a role in literally every other thing your body is doing to keep you alive and healthy. However, they still won’t directly help you achieve those types of goals no matter what the supplement company claims. Only a proper diet and workout are capable of doing that.  
Take the multivitamin with food preferably at lunch time. On an empty stomach you may feel sick  

Remember no two bodies are the same and we all require different things, even if you have a twin. Eat for your body type and train for your body type. You can book in a consultation with me and we can further discuss what other supplements your body needs to reach your goals and targets.  

Lots of love Nazia Khatun 
Recreate
Rebuild 
​Reborn 

 

For the first time since my teenage years this has to be the longest period where I have not consumed coffee.  Exactly 5 weeks, woohoo, well done me. So I hear you ask “so what?”
Coffee has had so many controversial debates whether it is good or bad, or how much we can consume, and so on. Anyone who knows me knows I love coffee.
I love the morning ritual of waking up and thinking about the smell of the thing in the jar, I love how it tastes and how I feel after wards. For over a decade it has helped me wake up and come alive. I also had a very good belief  about my coffee addiction which was “I simply DO Not function without it first thing in the morning”.
Coffee was the drug I needed to feel energized and mid day I will need another hit like a cocaine addict needs their fix. My SELF BELIEF about coffee was actually causing me more harm than good.
Let me explain.
This soothing hot drink is what powers me to maximize my energy in the gym and give me that little ooomph for life. The thought of not sipping it in the morning used to frighten me. It’s the thing that also made me look like a mad hatter doing 10 things at a 100 miles per hour and not completing one task in the end.
I realized as I was growing up things used to agitate me more and the feeling of nervousness was over taking my life. I put this down to my job as a coach running around constantly looking after clients.
But it was at Anthony Robbins seminar I became aware of my addiction and how it wasn’t so great for me after all. I mean as a Coach I know everything in moderation is good for us and if I drank enough water to the ratio of coffee intake I would be fine. Somehow this wasn’t working for me.
The shift started when I was crewing at the Anthony Robbin’s “Unleash The Power Within” at the end of March 2015. Not only did Tony speak about the elimination of coffee but for those four days I was waking up at 6amthere was no COFFEE in the house.
Brilliant.
I had a full on 13 hour day ahead of me and there was no coffee.
On the first day I remember telling myself “I will only have that coffee at 12pm and lets see how I cope in the morning” Bizarrely enough , I was just as hyper and energetic from the time I woke up till I had that it. So it made me think, If I have been this energetic without the need of a coffee then why do I drink it and rely on it so much and why am I in this state of thinking that if I don’t have a coffee I will not function ?
You know it only went hand in hand with what Anthony Robbins was talking about the whole weekend at the seminar, 1) Our belief system creates habits for us, 2)Our thoughts to a situation can create so much good and bad, 3) And our perception of things allow us to view things in a positive or a negative way
And so there it was that little voice that said to me “you do not need the coffee you are just as mad without it”
KA-CHING! Boy was I glad to hear that voice and actually experience the full effects of my own natural energy through the next few days without any coffee.  To feel my own energy without any external substance was a huge deal for me.
In the weeks to come, I replaced coffee with hot lemon water and then juiced every morning. I wasn’t tempted to drink coffee and it turned out to be a small challenge to see if I had the discipline and power to not drink the beverage anymore. Each day to replace the old habit was a triumph for me, each day I realised I wasn’t as weak as I thought I was. Each day I used that to channel my focus and energy in other areas of my life.
I was more energetic than the days I had coffee, I realised I wasn’t as agitated or anxious. It is very rare for me to get those mid day energy slumps now and my workouts are just as hard and intense without the kick start of coffee.
So I realized it was ALL IN MY HEAD. The story I had been telling myself for so many years had finally changed. And this is also the same thing we do when we are faced with certain situations in our lives when it comes to change or uncertainty.

Our story about a situation prevents us from progressing, for example:

ou get married. Have a baby. Move across the world. Start going to night school so you can get a degree. All of these are life-changing events that make you a different person. But did you know your life can change significantly just by spending some time strength training?
That’s right—if you’re willing to commit to strength training, your life will change significantly in seven ways. Here they are.
​

Change #1: Toned
This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. Working with me, you can determine an appropriate strength-training regimen that will give your body the look you desire. When you look better, you feel better and more confident. But lifting weights isn’t just about looking good…
Change #2: Health Risks Drop
Want to reduce your worry factor significantly? Then start lifting weights. When you do, you’ll find your body has better defense against the common cold and other everyday sicknesses. But that’s not all. By lifting weights and staying healthy, you’ll be better able to sidestep countless diseases that plague so many—from diabetes and cancer to heart disease and stroke.
Change #3: You’ll Go Longer
Ever just want to crash and burn after a hard day at work? Wish you had the stamina to play a game of kickball with your kids on the weekends? Lifting weights will help you improve your stamina so you can do just that. Once you’ve lifted weights for a while, your muscles grow stronger and you learn how to power through even when you’re feeling a bit worn out. Going longer, however, isn’t reserved for the athletic field.
Change #4: Sex Improves
Lifting weights may not transform you into some sort of sexual maniac, but it will do lots of good things for your body that in turn translates to good things for your sexual abilities. One way strength training does this is by improving blood flow throughout your body, which is important for sexual function. On top of blood flow, you will feel better about your body and become less likely to struggle with sexual dysfunction.
Change #5: You Can Focus
Meetings aren’t the most exciting events in the world. They drone on for hours, and your involvement does little to help those you’re meeting with find solutions. Until you start lifting weights. Suddenly, your brain is getting the blood flow necessary for optimal function and your brain even grows new cells. Once your most important muscle kicks into overdrive, you’re ready to be alert and thoughtful.
Change #6: You’ll Smile More
Life is not easy. And when it comes at you full force, the stress can be too much. When this happens, you may find yourself spiraling into a bout of sadness or even depression. Lift weights regularly, however, and you’ll experience something the prescription-producing world doesn’t want you to know. Lifting weights gives your body what it needs to fend off depression. And you don’t need a doctor’s appointment for a weight-lifting session.
Change #7: You Live in the Now
It is good to plan and know what you’re doing with your life. However, if you spend all your life worried about what you’re going to do with yourself when you retire in 23 years, you’re missing out on something very important: the here and now. When you lift weights, you’re forced to focus on the task at hand.
Otherwise, you’ll never get that final rep in. By incorporating strength training, your life is changed for the better, because you finally learn to live in the moment, a skill that translates to increased life satisfaction.
Sound good to you? Give me a call or shoot me an email today to get started on a fitness routine that’s custom tailored to your needs.

Lots of Love,

Nazia