Episode 18 Fit It Up Exclusive with Fitness Trainer Imaan Khan
Watch Level Up with Ziyaad, Nabihah, and Isa Plaatjes on Radio Islam International MW 1548
Episode 18: Fit It Up Exclusive with Fitness Trainer Imaan Khan
Sunday 04th January 2026 / 14th Rajab 1447AH 14h00 - 15h00 (CAT)
Listen to Level Up with Ziyaad, Nabihah, and Isa Plaatjes on Radio Islam International MW 1548
Episode 18: Fit It Up Exclusive with Fitness Trainer Imaan Khan
Sunday 04th January 2026 / 14th Rajab 1447AH 14h00 - 15h00 (CAT)
Transcript
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To dear listeners, it's just past 200 p.m. right here in South Africa and
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alhamdulillah, it's the first Sunday of 2026.
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It's our favorite day of the week, Yomul Aad. It's the 14th day of Rajab 1447
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ah which corresponds to Sunday the 4th of January 2026.
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I am Zad Plachies and with me are my co-hosts Nabia and Issa Plachis. Welcome to Level Up where we listen, learn and
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grow inshallah with Allah subhanahu wa ta'ala's guidance and we break down the week's news and talk about what really
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matters to young Muslims today. Our WhatsApp line is open. The number is 0727861548.
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You can call in on 0185472 or you can DM us on social media. That's
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@ iabas.com i l o v e z a c.
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Today in the program we look ahead for 2026.
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We are talking all about being healthier, better Muslims. Inshallah.
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After the half hour, we hear from fitness trainer Sister Imman Khan. And later on in the show, we will be
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discussing 40 ways to be a better Muslim. But right now, let's look at some of the top stories this week.
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So the biggest news around the globe is the inauguration of the first Muslim mayor for New York, Zoran Mamani, who
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was sworn in on the 1st of January, 2026.
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Mayor Mani is signaling a move toward deeprooted collectivism and democratic
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socialism at a scale rarely seen in American municipal government.
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So let's unpack his um inaugural address. There are some impactful moments and let's uh break it down inshallah.
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So the first thing that we look at is the end of small expectations. The mayor explicitly rejects the traditional advice to reset expectations downward.
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Instead, the speech positions city hall as a proactive force. The shift from asking no to asking how suggests an
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administration that views government not as a safety net of last resort but as a primary driver of excellence and innovation.
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I think um some of our mayors here should also take heed of this advice.
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Number two, we look at radical affordability and the commons.
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The speech outlines three massive policy pillars that aim to decommodify essential aspects of city life. The
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first is universal child care funded through progressive taxation on the wealthiest New Yorkers. There's rent
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freezes, a direct challenge to the real estate industry to protect rent stabilized tenants.
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And there's free and fast transit, re-imagining the bus system as a public utility rather than a fair dependent service.
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Um I think some of these things uh Zoran Mani was looking at before he became uh
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mayor and he's continuing this through his term inshallah.
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Number three, a new definition of solidarity. Somam Dani uses his own identity as a Muslim New Yorker, a Bronx
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Science alum, and a naturalized citizen to weave a narrative of solidarity that transcends traditional voting blocks.
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By mentioning Palestinian New Yorkers in Bay Ridge alongside black homeowners in St. Alburns and Trump voters on Hillside
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Avenue. He is attempting to build a populist coalition based on shared economic betrayal rather than just shared ideology.
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So that's a new definition of solidarity that mayor Mamdani is trying to use inshallah.
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Number four is direct accountability.
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The speech is notable for its transparency regarding its ideological roots by stating, "I was elected as a
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democratic socialist and I will govern as a democratic socialist." The mayor is attempting to preempt the
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usual critiques of radicalism by defining the current system as the one that is truly radical in its neglect.
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So there's lots of uh people that are obviously against the fact that um Mayor
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Mani is Muslim um that he's not, you know, of the usual
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um mayors in New York. So he is trying to show that, you know, he is a New
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Yorker, that he's been there, he knows the problems of the New Yorkers, he's lived there, um, and that he's not going to do something radical, inshallah.
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And then a few of the other things were the outside reference. he quoted Jedakus and he said serves as a c this serves as
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a cultural sign that the that this administration intends to be physically present in the streets so outside rather
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than insulated in city hall which Zoran Mamani has been he's been at the ground level he's been in the streets he's um
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been doing a lot of ground work before even thinking of becoming mayor and hopefully he can continue that
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Inshallah. Then the elevator anecdote. A graceful but pointed way to acknowledge his complicated relationship with former
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mayor Adams while maintaining the civility he later critiques. So obviously when you're doing the right
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thing and you're going on the right path then there's lots of people that um don't like it and you don't make a lot of friends along the way.
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And lastly, the global example ending with the idea that the world is watching to see if the left can govern sets the
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stakes far beyond the five borrows. So this is a bold start to a 4-year term that clearly intends to test the limits of municipal power.
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We wish Zoran Mani everything of the best inshallah. May Allah guide and protect him and keep him on the correct path for the next four years. Inshallah.
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Amen. Yes. So, New York City has made history this week with Zoran Mamani becoming the first Muslim mayor of
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America's largest city. But did you know also adding to that in a powerful and symbolic moment, Mamani took his oath of office with his hand on the Holy Quran.
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Alhamdulillah.
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You know, usually they they would take it on the Bible. So he um took it on the Quran marking the first time a New York
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mayor has done so. And then also um among the Quran's use were deeply meaningful copies including a historic
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manuscript linked to black American history highlighting both faith and diversity. Let me just uh check. There
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were two copies that he um supposedly took an oath to. Right. One of them was
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uh said to be his grandfather's Quran and uh the other one a 200year-old copy
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on loan from the New York public library for the private swearing in event held at a disused subway station under Time Square. How interesting is that?
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Very interesting. And um yeah, so such an historic moment though I think not uh just for us as Muslims but for
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New York for the world like it's a global historic moment. Um like you say it was the New York Public Library that
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loaned the Quran. I mean did you even know that the New York Public Library had I was honor shocked when I read Yes. I
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was honestly shocked to hear that to read that the New York City public library had a Quran to loan. I hope it
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was a good copy in a 200 year old one. So yeah. So alhamdulillah. And then so that
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copy the historic Quran um that was borrowed from the library. It once belonged to Arturo Scomberg, a black
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historian and writer who sold his collection of 4,000 books to the New York Public Library in 1926.
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So that's 100 years ago. Exactly 100red years ago.
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Wow. And uh yes, his collection became the Scumbberg Center for Research in Black Culture cuz you know in in America
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there is a a large community uh Islamic community of black Muslims. I know that they even I I I think on
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social media there was even um someone doing uh a what was it a documentary on
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the Muslims in America and it was mostly the black Muslims and uh they opened up their home for these people to to do a documentary on during Ramadan.
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Okay. Was it not Omar Reagan and Halali?
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No, it was before we met Omar Reagan and Halalwood. Um, no, it was just ordinary
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um, Americans who were Muslims and they were, it was during the month of Ramadan, they actually opened up their
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home for these um, videographers to uh, to document them waking up early for
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suhur and they actually show them what they also invited them to eat, you know, the suhur, but show them what they eat
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and how the day goes and and that their day is quite long there.
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And then also um what they do during the day. I think it was like um bus drivers if I'm not mistaken. It was a long time ago.
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You must look for that. Yeah.
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Documentary then you can mention it again. Inshallah. Amen.
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So moving on, we talking about staying fit this uh year inshallah this 2026 but
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also going into um the next few months Rajab Shaban and Ramadan inshallah.
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And one of the things we need to remember is that our body is an amana.
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Especially us as a brothers um we should always be fit in case we need to go into
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battle. I can remember we used to have the late Molana Hunter, may Allah grant him jat do inshallah. He used to come
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and um perform the Juma salah at our school and he always used to tell us
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that we must always be prepared at all times to go for jihad.
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So staying fit in Islam means viewing our body as an amana. It's a trust from Allah subhanahu wa ta'ala and strengthening it through moderate
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exercise like walking, swimming, archery and horseback riding while adhering to
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principles of modesty, moderation and good intention ensuring physical health supports religious duties like our salas and fasting.
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So the goal is a strong body and mind to better serve Allah subhanahu wa ta'ala and following the active lifestyle of
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our beloved prophet Muhammad sallallahu alaihi wasallam.
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The key Islamic principles for fitness is obviously our intention our near. So we frame fitness as an act of worship to
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thank Allah subhanahu wa ta'ala not just for the aesthetics but to strengthen um
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us for our religious obligations moderation was balance activity with
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rest. So avoid excessive workouts or complete neglect following the balanced path of Islam. So don't overdo it. Don't
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go to the gym the whole day or decide that you want to work out the whole day and do a whole lot of exercise and then you know neglect your salas.
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Modesty higher so dress appropriately um covering from the navl to the knee for us brothers and modest loose
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clothing for the sisters in mixed settings and choose appropriate exercise environments.
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So um you know choose the correct environments. There's lots of uh
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different ways that we can stay fit and healthy inshallah.
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And body as a trust recognize your body as a gift from Allah subhanahu wa ta'ala and you'll be questioned on how you used it.
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Obviously there's sunnas. The prophet Muhammad sallallahu alaihi wasallam always stayed fit and there were a few things that he used to do. Walking and
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running. The prophet Muhammad sallallahu alaihi wasallam was a fast walker.
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The archery and horse riding were encouraged for strength and self-sufficiency.
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Swimming is highly recommended for its health benefits and as a life skill.
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our salah. The five uh daily salas inherently involve physical movement.
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Practical tips which we can do is integrate these things into our daily life like taking the stairs, walking with family, hiking.
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Um we can do if we uh can't afford to or we can't get to a gym, maybe do a few home workouts. Um these are effective
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for privacy and adhering to modesty and we can do it as a family as well.
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There's sports like soccer, cricket, squash, I know padal is one of them that people like to play. hiking all offer
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fitness and social benefits as long as we again dressed appropriately and we're not mixing brothers mixing with sisters
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inshallah if you're not married to them and diet eat lawfully eat halal foods and avoid
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excess as good nutrition supports physical and mental health we have spoken about sunna foods before in a
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previous show as well so look at eating those um drinking water and that also
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helps with staying healthy and helps support your physical well-being.
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And then focus aim for overall fitness for better concentration in worship. So in our salah, not just our physique.
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This fitness helps us stay focused. It helps us um to better understand what
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we're doing. It helps us to to connect better with Allah subhanahu wa ta'ala. Yeah, that's very interesting.
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Alhamdulillah. And um that you mentioned what Molana Hunter said about, you know, always being prepared. It's basically to
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be prepared, you know, we we we weren't meant to be couch potatoes. No, but we need to always be healthy.
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So, we need to be fit. We can't be like huffing and puffing cuz I mean at any
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time we know the um you know what's going to happen. We know the Yes. Exactly.
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We know the signs and we know it's going to happen. So we need to be prepared. We need to be prepared for battle like we
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say for any type of jihad and um we need to stay fit and healthy. So it's it's
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it's um it's not it's compulsory on us to stay fit and healthy. You know, something that was also um mentioned to
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me um that also stays on my mind and I also need to make make sure that I do become fit because of this is um you
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know how we are always told to think as Muslims we need to um know that you know obviously this world is temporary and
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that we will you know one day pass away and people other people are going to be you know lifting you up and carrying you
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into the grave. So I was also told that you know like in order for um to be considerate on others you must not be so
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heavy and um and we've had some janazas where Yeah.
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Yeah. So in order for you know to be for us to be considerate we should try our best to be fit and healthy so that
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inshallah when you know it's our time um it is easy on the people who are taking us to our grave.
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Yeah. But I think the the the biggest takeaway from this is that our body is an amana. Yeah.
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That's that's that in itself um you already know that you need to to make sure that you look after it.
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Exactly. So it is just like how we are told everything is on loan to us and even our children is on loan to us. We
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we need to make sure we we treat them well, we teach them well. The same thing with our bodies as well. We need to
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treat it well. And yeah, if you would like to join the conversation, our WhatsApp line is
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0727861548 or you can call in on 01854702
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or you can DM us on social media. That's Lov Zoom M. Let's
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go for a break and when we get back we will hear from fitness trainer sister Iman Khan inshallah
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tutoring mentoring homeschool assistance concessions facilitation and more
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visit after faj academy the dawn of excellence
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and welcome back to level up if you've just tuned in we have been talking all
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about Zoran Mani's speech and staying fit. Later on, we will be discussing 40 ways to be a better Muslim.
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But right now, we are going to hear from fitness trainer Auntie Imman.
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If you would like if you would like to join the conversation, our WhatsApp line is open. And the number is 0727861548
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or you can call in on 0118547022 or you can even DM us on at.com that's i ov z a co.
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Iman Khan is a professional fitness trainer with a strong focus on personal training for women strength training and MMA based fitness.
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Alam I hope you are well inshallah I iman please can you tell our listeners about
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your journey in the fitness industry I've been working in the fitness industry helping women from all walks of life build strength confidence and
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discipline in a way that is sustainable realistic and aligned with their values journey in fitness has taught me that
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training is about far more than physical appearance for me fitness is about mental strength, selfrespect and also consistency.
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And you know, I work closely with women who may feel intimidated, uncomfortable, or unsure in gym spaces. And my goal is
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to change that narrative to help women feel that they belong and they are capable and that strength is something they are allowed to claim.
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Through personal training and MMA style fitness, I help women develop not only physical resilience but also confidence,
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discipline, and a stronger sense of self. I strongly believe that when a woman feels physically strong, it
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reflects in her mindset, her boundaries, and the way she carries herself in everyday life. Taking care of the body
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is an ama and movement becomes an act of self-care rather than punishment.
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Alhamdulillah that is so true. So it's a start of 2026 and although we don't celebrate the new year as Muslims, we do
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follow the Gregorian calendar year and many of us feel the need to want to um start our fitness journey and especially
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with Ramadan next month. How do we start something that will be sustainable not only now but during Ramadan as well?
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So with the start of the new year, many people may feel pressure to completely change everything at once. So guys,
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let's just hold up. One of the most important conversations to have around fitness is understanding that real
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change comes from consistency, not extremes. Okay? Fitness is not about quick fixes or short-term motivation.
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It's about building habits that support long-term health. Starting small, setting realistic goals and showing up
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consistently creates lasting results over time. Okay, so as we approach Ramadan, another important topic is how
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to remain consistent with fitness while fasting. Ramadan is a time of balance
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and training during this month should support both your physical well-being and your spiritual focus.
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The most suitable times to train are shortly before focusing on light movement or aftertar
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or tawi when the body is nourished and hydrated.
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Okay. So the goal during this period is maintenance, mobility and staying active without exhaustion.
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Fueling the body correctly plays a key role during fasting. Atur prioritize protein guys. Fiber, healthy
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fats and sufficient hydration helps sustain energy levels throughout the entire day. At Ishtar, breaking the fast
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gently, rehydrating well, and avoiding overeing supports recovery and overall health.
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Nourishing the body allows us to maintain strength while honoring the spiritual essence of Ramadan. So in
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terms of exercise, walking, light strength training, stretching, mobility work, and controlled body weight
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exercises are excellent ways to stay healthy during Ramadan. These forms of movement maintain strength, circulation,
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and flexibility without placing unnecessary stress on the body. as a major part of my purpose as a trainer is
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to create a safe empowering environment where women feel comfortable and confident in the gym and you know like
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fitness should never feel intimidating or exclusive. My aim is to help women feel strong, capable and supported
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regard regardless of where they are starting from.
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That is something we really need to remember and that fitness is about building habits. Such great advice.
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Alhamdulillah. Now, Iman, please tell us why is MMA mixed martial arts and going
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to the gym good for our bodies, especially for our sisters? So, gyming and mixed martial arts can be incredibly
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powerful tools for women, not just physically, but mentally and emotionally as well. One of the biggest
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misconceptions is that strength training or MMA is only about aggression or appearance. When in reality, it's about discipline, control, and self-belief.
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When human engage in gym training, they begin to understand their bodies better.
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Strength training improves posture, bone density, hormonal balance, and overall health. It helps women feel more
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capable in their everyday lives. Whether that's carrying groceries, playing with your kids, or you know, simply moving through the day with more energy and
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confidence. So, mix martial arts in particular offers something very unique to women. MMA is not just about fighting
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others. It's about learning control over your own body and mind. It teaches
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coordination, focus, resilience, and emotional regulation.
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Many women find that MMA training helps release stress and anxiety in a healthy way while also building confidence and mental toughness.
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Okay, so like an interesting fact that women often develop better technique and consistency than men in martial arts
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training because they rely less on brute force and more on focus, balance, and precision. This shows that strength
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isn't always about size. It's about awareness, control, and discipline.
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From a mental health perspective, both gym training and MMA are incredibly beneficial.
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Exercise helps regulate stress hormones, improve mood, and you know, bold routine and structure. For women, especially
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having a space where they feel strong and capable, can be quite life-changing.
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It builds confidence that carries over into how they set boundaries, make decisions, and carry themselves in daily
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life. Another important aspect is safety and self-confidence.
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MMA based training helps human become more aware of their bodies, their surroundings, and their ability to
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respond under pressure. Even without engaging in full combat, learning basic movements, balance, and defensive
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techniques build a sense of inner security and preparedness.
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Dreaming anime may also challenge the idea that women should not make themselves smaller physically or emotionally.
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Strength training teaches women that taking up space, being strong and prioritizing health is not something to
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feel guil guilty about. In fact, Islam encourages strength, discipline, and taking care of
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the body as an ama. What I see with most women who train consistently is a shift in mindset. They stop training to punish
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their bodies and start training to honor and respect them. And you know that is so if that is not motivation on its own
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then I honestly don't know what is because sin comes in a form of selfrespect movement becomes a form of
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care. Ultimately Jimmy and empower women to trust themselves their strength their instincts and their capabilities.
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And you know when a woman feels strong physically it reflects in her confidence, her resilience and the way she shows up in every area of her life.
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Alhamdulillah that's really interesting.
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I really need to start mix martial arts and being fit inshallah maybe this year. Um now Iman before you
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go please tell our listeners how do our sisters get in touch with you especially those who want to start their fitness
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journey. I'd also like to thank the listeners if anyone would like to get in touch with me you can find me on
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Instagram at e mkh n Iman Khan. I do look forward to
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connecting with the community and supporting others on their fitness journey inshallah. If you have any questions as well, don't be afraid to
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reach out. My inbox is open for women only. Okay. Assalamu alaykum.
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Assalam. Alhamdulillah. Such an interesting topic and what great advice Shukran sister for enlightening us.
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It's the beginning of 2026. We are currently in the middle of Rajab. Then it's Shaan and Ramadan. And we are all
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about listening, learning, and growing on level up. And what better way to start the year with 40 ways to be a better Muslim.
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Yes, I will be sharing the 40 ways to be a better Muslim. I hope it is helpful.
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Inshallah.
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Number one, strengthen your faith. Ian continuously work on your belief in
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Allah subhanahu wa ta'ala and his messenger.
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Number two, establish the five daily salah prayer. Make regular sincere prayers offering them on time.
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Number three, recite the Quran regularly.
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Try to read and reflect on the Quran daily. Number four, understand the Quran.
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Study its meanings and tap to understand the message. Number five,
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increase your knowledge of Islam. Seek knowledge about the Quran, Hadith, and other Islamic sciences.
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Number six, make dua supplication.
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Always call on Allah in both good times and hardships. Number seven, repent regularly.
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Seek forgiveness from Allah for past sins and shortcomings.
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Number eight, perform zikar, remembrance of Allah. Engage in constant remembrance
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of Allah throughout your day. Number nine, follow the sunnah. Emulate the
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practices of Prophet Muhammad sallallahu alaihi wasallam in your daily life.
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Number 10, give charity saddaka. Help those in need and contribute to charity.
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Number 11, be honest. Speak the truth and avoid lying no matter the situation.
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Number 12, be kind and respectful to parent parents.
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Honor and serve your parents as commanded in the Quran. Number 13,
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maintain good character. Show patience, humility, and kindness to everyone. Number 14,
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forgive others. Let go of grudges and forgive those who have wronged you.
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Number 15, perform regular acts of kindness. Help others without expecting
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anything in return. Number 16, be grateful.
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Thank Allah for all the blessings in your life and send send blessings upon
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prophet Muhammad sallallahu alaihi wasallam.
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Number 17, be humble. Avoid arrow gains and pride and remember your depends on Allah.
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Number 18, avoid backbiting and gossip. Speak only
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good others and avoid Speak only good about others and avoid
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harmful speech. Number 19, dress modestly.
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Follow the principles of modesty as taught by the Quran and Sunnah.
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Number 20, lower your gaze. Avoid looking at anything inappropriate as a means of preserving your modesty.
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Number 21, respect your neighbors. Treat your neighbors with kindness and respect.
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Number 20, avoid haram.
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Forbidden things. Stay away from things that are prohibited in Islam. Number 23.
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Seek knowledge of the afterlife. Reflect on the hereafter and live with the
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awareness of accountability. But number 24, be patient. Exercise patience during
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difficult times knowing that trials are a test from Allah. Number 25, control
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anger. Strive to control your anger and respond with patience.
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and wisdom. Number 26, pray for others.
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Make dua for the well-being of others even if they do not know. Number 27, foster brotherhood.
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Support fellow Muslims and build a strong supportive community. Number 28, keep good company. Surround yourself
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with people who encourage your faith and character.
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Number 29, avoid sinful entertainment.
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Steer clear of media and activities that promote sin. Number 30, fast regularly.
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observe voluntary fasts in addition to Ramadan to increase
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spiritual discipline like every Monday and Thursday as well as the white days.
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31. Number 31, seek justice. Stand up for what is right and oppose
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oppression in all forms. Number 32, show gratitude for small blessings.
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Appreciate even the smallest blessing in your life.
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Number 33, do acts of worship with sincerity.
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Make sure your worship is done for the sake of Allah alone. Number 34,
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use your time wisely. Be mindful of how you spend your time engaging in beneficial activities.
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Number 35, make a positive impact in society. Contribute to your community in
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ways that benefit others. Number 36, maintain cleanliness.
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Keep yourself and your surroundings clean as cleanliness is part of faith.
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Number 37, control your desires. Avoid overindulgence
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in worldly worldly pleasures and focus on the aer number 38.
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Be gracious in victory. If you succeed, do not boast or become proud, but remain humble.
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Number 39. Stay hopeful in Allah's mercy. No matter your past, always trust in Allah's forgiveness and mercy.
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Number 40, always make TBA. Repentance.
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Never think it's too late to return to Allah. Keep making TBA and seeking improvement.
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Shukran isa as Muslims we are commanded by Allah subhanahu wa ta'ala to strive for excellence in all aspects of life
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and becoming a better Muslim is part of fulfilling our purpose of worshiping Allah subhanahu wa ta'ala and following
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the guidance of the prophet Muhammad sallallahu alaihi wasallam being a better Muslim means improving our character fulfilling our religious
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obligations and striving to make a positive impact on others it brings us closer to Allah subhanahu wa ta'ala
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helps us earn his rewards and contributes to the betterment of society.
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When we act upon the teachings of Islam, we not only improve our own lives but also become a source of guidance and positivity for those around us.
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Allah subhanahu wa ta'ala makes us among those who listen to the words and follow the best of them and grant us success in
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obeying you and following the sunnah of our beloved prophet Muhammad sallallahu alaihi wasallam. Oh
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Allah make us among the people of the Quran and the Sunnah forgive us and the ummah of Muhammad sallallahu alaihi
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wasallam and grant us the ability to follow these righteous actions in our daily lives. Oh Allah, unite the ranks
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of the Muslims. Guide them to the truth and make us among those who strive to reform ourselves and our ummah. Oh
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Allah, make us among those who remember you, thank you and obey you at all times. Amen. Alhamdulillah, it's a new
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calendar year and with it brings new challenges. May the Almighty help us to overcome these new challenges and
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continue to help us with the ones that we are struggling with. We ask Allah to grant us a good and prosperous 2026
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filled with baraka and with a healthy mind and body inshallah. Amen. Once again, if you would like to join the
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conversation during the week, you can do so on our social media pages.com.
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I L O V E Z A C O M. We are on Instagram, Facebook, X, LinkedIn, YouTube, Tik Tok as well as threads and
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you're welcome to read some articles on our website iZ.com.
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To sister Iman Khan, to our dear listeners for joining us on this lovely Sunday afternoon, keep
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healthy, rest well, and travel safely if you're traveling or if you're returning home. Inshallah it is still um so
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continue reading Ramadan. Oh Allah grant us baraka blessings during the months of Rajab and Shabban and allow us to reach Ramadan.
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Join us every Sunday inshallah from 2 to 3:00 p.m. right here on Radio Islam International. From myself, from Isa and
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from Zad. Enjoy your Sunday and we wish you a wonderful week ahead. Inshallah.
