How to Improve healthy and Fitness

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1. Fix your posture. It will help your body work more efficiently, keep your muscles properly aligned, relieve aches and pains, and help you look 5 pounds slimmer. Pull those shoulders back and sit/stand up straight!

2. Plan a workout. Scheduling time for your workout will make you much more likely to succeed at actually doing the workout. You may not be able to fit in a workout for another few hours, but at the very least, put that workout on your calendar.

3. Do a plank. A full body exercise that can challenge you anywhere. Well, except for maybe a public bathroom floor. Ick. Regardless, find a clean spot and start planking. What do you know? It can help with that posture, too.

4. Eat some produce. You know fruits and vegetables are good for you. Simply eating a serving (or two or five) will help you feel refreshed and healthier. Fit some into your next meal.

5. Drink some water. Nature’s cleanser. We’re meant to drink it. Often. Just do it.

6. Go for a walk. It doesn’t have to be an hour long session, but simply getting up and moving around regularly throughout your day has been linked to better overall health. Instead of sitting in your desk chair all day, take a few 5-10 minute walking breaks sporadically. Head out around the neighborhood when you get home. Basically, every bit of movement adds up. Move more. Even little bits at a time.

7. Pop a vitamin. While vitamins never take place of a solid, nutritious diet, many of us can all use a little help with a multi-vitamin. They even make them chewable now. Come on! You can take one.

8. Stretch. Regularly stretch out stiff muscles through the day. Take 10 minutes after that planned workout. Similar to posture, stretching will keep your body working optimally…which means, you feeling good.

9. Write down the positives. Don’t be so hard on yourself! Write down as many positives about yourself as you can. A healthy self-image is part of a healthy body.

10. Write down goals. Next up, write down your goals. Write down WHY better health/fitness matters to you. Knowing the why and the goal will drive you to taking action.

11. Visualize. You have the goal, but do you have the image. Picture your success. Picture positive results. It may seem hokey, but it works. And at the very least, it can’t hurt, now can it?

12. Stand instead of sit. Whenever you can, stand up instead of sitting down. It uses more energy. It can help with your posture. It all goes back to little changes adding up over time.

13. Take some deep breaths. Stress is a killer. It can deter your best laid plans. It messes with your hormones. It’s just not cool. Use whatever stress coping technique you have in your arsenal – such as stopping to take some deep breaths and count to ten.

14. Talk with someone who inspires you. Spend some time with someone you admire and that encourages you, even via phone or in an email.

15. List out past successes. MizFit Carla just shared an excellent post about holding onto success in a tangible way. I love this idea. Knowing that we have succeeded at various things in the past helps us believe we can succeed in other ways today.

16. Stop mindless munching. Eat without distraction. Plate up your food. Pop some gum if you can’t stay out of the office candy jar. Be aware.

17. Start a food journal. You don’t have to go off the deep end with meticulously tracking every morsel and gram of carbohydrate, but being aware of the food you choose to eat can go a long way in helping make better choices on a regular basis.

18. Do 20 squats. Quick and effective.

19. Do 10 push-ups. Quick and effective.

20. Don’t give in to a craving. Saying “no” even just once can reaffirm your willpower and that you can  make healthy decisions. You don’t have to say “no” every time, but it does need to become a good habit in general.

21. Wear something flattering. Choose clothing that fits your current body and leaves you feeling good. Stuffing yourself in pants two sizes too small will likely end in discouragement…not motivation.

22. Plan, prep, and pack meals. Have a plan for healthy eating. Do some prep work to make those choices more accessible. When you’re prepared, it’s easier to stick with the changes.

23. Find a healthy alternative. We all have our favorite foods. For the more indulgent ones, research and find a recipe or alternative that  provides more nutrition and can fit in a healthy diet.

24. Find an accountability partner. Search out someone that you can trust to hold you accountable and that wants to help you achieve your goals. There is power in numbers. Use it to your advantage.

25. Watch portion sizes. Natural nut butter is a healthy choice for unsaturated fats…but it’s still 100 calories per tablespoon. Watch those portions. Things add up fast!

26. Repeat a positive mantra. Find a motivational quote and repeat it to yourself when challenges arise in your fitness journey. It may just help you stay on track in that key  moment.

27. Eat regularly. Try to break your meals up in a way that doesn’t leave you super hungry by the point of the next meal. Controlling your blood sugar and energy levels through regular meals and snacks keeps smart eating habits going strong.

28. Go to bed earlier. Sleep impacts so many things – including hunger and stress levels. Make sure you get enough rest.

29. Establish a reward. Knowing that your actions will lead to a reward of some sort can be very motivating. Just make sure you pick a healthy reward, like a massage and not a whole cheesecake to yourself. Deal?

30. Lose the all or nothing mentality. If you had some cookies after lunch, don’t decide to go out to El Burrito Grande for dinner to top things off with a pile of nachos, two margaritas, and 6 tortillas stuffed with cheese. If you don’t have time for a full hour workout, do a short one instead.

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Khulafa’ Ar Rasyidin

1. Saidina Abu Bakar as-Siddiq

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  • Abu Bakr as-Șiddīq (Abdullah ibn Abi Quhafa) (Arabic: عبد الله بن أبي قحافة, Transliteration: ʿAbd Allāh ibn Abī Quḥāfah, c. 573 CE – 23 August 634 CE) also known as Abū Bakr (Arabic: أبو بكر , meaning Father of the Virgin) was a senior companion (Sahabi) and the father-in-law of the Islamic prophet Muhammad. He ruled over the Rashidun Caliphate from 632–634 CE when he became the first Muslim Caliph following Muhammad’s death.[1]As Caliph, Abu Bakr succeeded to the political and administrative functions previously exercised by Muhammad, since the religious function and authority of prophethood ended with Muhammad’s death according to Islam. He was called Al-Siddiq (The Truthful)[2] and was known by that title among later generations of Muslims.

2. Saidina Umar Ibnu al-Khattab

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  • Umar, also spelled Omar (Arabic: عمر بن الخطاب, Transliteration: `Umar ibn Al-Khattāb, Umar Son of Al-Khattab, born 579 CE – died 6 November 644 CE), was one of the most powerful and influential Muslim caliphs (rulers) in history.[3] He was a sahābi (companion) of the Islamic prophetMuhammad. He succeeded Caliph Abu Bakr (632–634) as the second Caliph of Rashidun Caliphate on 23 August 634. He was an expert Islamicjurist and is best known for his pious and just nature, which earned him the title Al-Faruq (“the one who distinguishes between right and wrong”).[4] He is sometimes referred to as Caliph ‘Umar I by historians of Islam, since a later Umayyad caliph, ‘Umar II, also bore that name.

3. Saidina Uthman b. Affan

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  • Uthman ibn Affan (Arabic: عثمان بن عفان‎, strict transliteration: ʻUthmān ibn ʻAffān) (577 – 20 June 656) was one of the companions of Islamic prophet,Muhammad. He played a major role in early Islamic history as the third of the Sunni Rashidun or Rightly Guided Caliphs. Uthman was born into the Umayyad clan of Mecca, a powerful family of the Quraish tribe. He was a companion of Muhammad who assumed the role of leader (caliph) of the Muslim Empire at the age of 65 following Umar ibn al-Khattab. Under his leadership, the empire expanded into Fars in 650 (present-day Iran), some areas of Khorasan (present-day Afghanistan) in 651 and the conquest of Armenia was begun in the 640s.[2] Some of Uthman’s notable achievements were the economic reforms he introduced, and the compilation of the Qur’an into the unified, authoritative text that is known today.

4. Saidina Ali b. Abu Talib

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  • Alī ibn Abī Ṭālib (Arabic: علي بن أبي طالب, Transliteration: ʿAlī ibn Abī ṬālibArabic pronunciation: [ʕæliː ibn ʔæbiː t̪ˤæːlib]; 13th Rajab, 22 or 16 BH – 21stRamaḍān, 40 AH; September 20, 601 or July 17, 607 or 600[6]  – January 27, 661[2]) was the cousin and son-in-law of Islamic prophet Muhammad, ruling over the Islamic Caliphate from 656 to 661.[7] A son of Abu Talib,[7] Ali was also the first male convert to Islam.[8][9] Sunnis consider Ali the fourth and final of the Rashidun (rightly guided Caliphs), while Shias regard Ali as the first Imam and consider him and his descendants the rightful successors to Muhammad, all of which are members of the Ahl al-Bayt, the household of Muhammad. This disagreement split the Ummah (Muslim community) into the Sunni and Shia branches.[1

Beautiful Mosque in the World

1. MASJIDIL HARAM, SAUDI ARABIA

Masjidil Haram, Mecca.

  • The Masjid al-Haram  “The Sacred Mosque” or the “Grand Mosque” is located in the city of MeccaSaudi Arabia. It is the largest mosque in the world and surrounds one of Islam’s holiest places, the Kaaba. Muslims face in the direction of the Kaaba while performing formal worship. One of the Five Pillars of Islam requires every Muslim to perform the Hajj pilgrimage at least once in his or her lifetime if able to do so, including circumambulation of the Kaaba. The current structure covers an area of 356,800 square metres (88.2 acres) including the outdoor and indoor praying spaces and can accommodate up to four million worshipers during the Hajj period, one of the largest annual gatherings of people in the world. Unlike many other mosques which are segregated, men and women worship at Masjid al-Haram together.

2. NABAWI MOSQUE, MADINAH

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  • Al-Masjid al-Nabawī (Arabic: اَلْمَسْجِد اَلنَّبَوِي‎ “Mosque of the Prophet”), often called the Prophet’s Mosque, is a mosque built by the Islamic Prophet Muhammad situated in the city of Medina. It is the second holiest site in Islam (the first being the Masjid al-Haram in Mecca). It was the second mosque built in history and is now one of the largest mosques in the world. After an expansion during the reign of al-Walid I, it also now incoporates the site of the final resting place of Muhammad and early Muslim leaders Abu Bakr and Umar. The site was originally adjacent to Muhammad’s house; he settled there after his Hijra (emigration) to Medina in 622. He shared in the heavy work of construction. The original mosque was an open-air building. The basic plan of the building has been adopted in the building of other mosques throughout the world.

3. Sultan Faisal Mosque, Pakistan

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  • The Faisal Mosque is the largest mosque in Pakistan, located in the national capital city of Islamabad. Completed in 1986, it was designed byTurkish architect Vedat Dalokay to be shaped like a desert Bedouin’s tent. It is situated at the north end of Faisal Avenue, putting it at the northernmost end of the city and at the foot of Margalla Hills, the westernmost foothills of the Himalayas. It is located on an elevated area of land against a picturesque backdrop of the Margalla Hills. This enviable location represents the mosque’s great importance and allows it to be seen from miles around day and night.

4. The Sultan Ahmed Mosque

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  • The Sultan Ahmed Mosque has one main dome, six minarets, and eight secondary domes. The design is the culmination of two centuries of both Ottoman mosque and Byzantine church development. It incorporates some Byzantine elements of the neighboring Hagia Sophiawith traditional Islamic architecture and is considered to be the last great mosque of the classical period. The architect, Sedefkâr Mehmed Ağa, synthesized the ideas of his master Sinan, aiming for overwhelming size, majesty and splendour.

5. Cordoba Mosque

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Córdoba was the capital of the Spanish Muslim dynasty of the Ummayads (756-1031). The Great Mosque of Córdoba (La Mezquita) was founded 785 CE. It was added to and expanded over the next two hundred years to make it the third largest structure in the Islamic world. The prayer hall (23,400 square meters) is filled with almost 500 hundred slender columns and superimposed striped arches; a forest sprouting from the marble floor. Previously the site had been occupied by a Christian church dedicated to Saint Vincent that had been built by the Visigoths around 500 CE. Before that, when Córdoba was a provincial capital in the Roman Empire, the site was occupied by a temple dedicated to Janus, the double-headed god of doorways and gates.

6. Masjid Brunei

BWN Brunei Bandar Seri Begawan Omar Ali Saifuddien Mosque with stone boat and lagoon by day b

The mosque is built in an artificial lagoon on the banks of the Brunei River at Kampong Ayer, the “village in the water”. It has marble minarets and golden domes with courtyards and lush gardens full of fountains. The mosque is surrounded by a large number of trees and floral gardens which in Islam symbolizes heaven. A bridge reaches across the lagoon to Kampong Ayer in the middle of the river. Another marble bridge leads to a structure in the lagoon meant as a replica of a 16th Century Sultan Bolkiah mahligai barge. It was built to commemorate the 1,400th anniversary of Nuzul Al-Quran (coming down of the Quran), completed in 1967 and used to stage Quran reading competition.

7.Great Mosque, Xian, China

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  • It is the oldest and one of the most renowned mosques in the country, founded in 742.It was built and renovated in later periods (especially during the reign of Emperor Hongwu of the Ming Dynasty). It remains a popular tourist site of Xi’an, and is still used by Chinese Muslims (mainly the Hui people) today as a place of worship. Unlike most mosques in Middle Eastern or Arab countries, the Great Mosque of Xi’an is completely Chinese in its construction and architectural style, except for some Arabic lettering and decorations, for the mosque has neither domes nor traditional-style minarets.