#BASWORKOUT new timings

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hola amigos

I know.. I know.. I keep changing the timings for the workout.. but here is why:

1. sun exposure
the latest studies shows, that a lot of kuwait’s national and residence are lacking hydroxy 25 Vit. D.
Sources of Vit. D are, dairy products, and sun exposure. Best timing for sun exposures are, right after fajr prayers, up untill an hour after shurouq prayer.

2. prayer timing
this is the most important reason and actually should come first, we always start right after Asr prayer and finish 20 to 15 mins before Maghreb Prayer. Giving everyone the chance to pray exactly on time

3. meal planning
meals timing differ from one person to another, that’s why workouts are preferably done 60 to 90 mins after the meal. most of people have lunch in the times between 13:00 to 15:00, so 16:00 would be an ideal time to start.

As for the new timing, they are as following:

1. morning workout sessions (free):
fridays and saturdays from 07:00 to 08:00 at TSCK ras alrdh entrance

2. evening workout sessions (2KD each, optional):
sundays, tuesdays, thuradays, and saturdays from 16:00 to 17:00 at alshaheed garden (oppo: altijarya tower, formally knows as green belt)

the reason why I’m charging per session and paid monthly in advance (6 sessions, 2 free sessions, 4 weeks, 32 KD):

1. free sessions encourage people to prioritise other engagement over workouts

2. 20% will go for charities my favorite ones are, KUWAIT AUTISM CENTER and ahaly.org where u can suggest one that you like

3. payments are still optional, its not mandatory to pay. although paid memebers will get a gatorade drinks every workout, freebies from time to time, discounts vouchers, my business products, etc…

for payments and registration contact me on 60460440 by call sms or whatsapp, inbox#at#mubarak#.ws, or @mubarakws

that’s about it.. stay fit y’all

#BASWorkout 1st season’s first meeting

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hello every we are starting the first workout season go here for details.. and today we are meeting to break the ice

looking forward to meet you all at caribou salhiya at 18:00 thats 6:00 pm for the following agenda:

  1. meet and greet
  2. what’s to look for when purchasing grocery
  3. how to order from a restaurant
  4. healthy life style diet

hope to see you all.. confirm your attendance @ 60460440 please

General Healthy life style

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Sleeping times:
1.Must sleep 8 hours straight
2.In case of less than 8 hours compensate time in napping
a.Three or four 10 mins naps
b.Three or four very slow prayers (2 raka’a)
c.45 min nap

Food:
1.Eating three meals a day
2.Eating 3 to 4 snacks a day
3.Eating every two to three hours whether a snack or a meal
4.No preserved (canned) food
5.Never reheat food
6.30 mins After each meal or snack drink 0.5 L water
7.Breakfast should be rich in fibers and natural energy food (fibers can be found in all bran cornflakes, natural energy supplements nuts and coconut)
8.Lunch and Dinners should be ½ the meal salad ¼ carb and ¼ protein; As for dinner no carbs
9.Always drink fresh milk with short life period
10.One dose daily of yoghurt daily in morning time
11.Always cook with olive oil

Exercises sequence:
1.15 min 3 days a week for the first 2 weeks
2.15 min 6 days a week for weeks 3 and 4
3.30 min 3 days a week for weeks 5 and 6
4.30 min 6 days a week for weeks 7 to 10
5.45 min 3 days a week for weeks 11 to 15
6.45 min 6 days a week for weeks 16 to 19
7.60 min 3 days a week for weeks 20 to 24
8.60 min 6 days a week
*glass of skimmed milk past every workout

Water doses:
1.Must drink at least 1.5 to 2.0 liters a day
2.if water doses are not controlled or monitored should be as following
a.0.5 liter of water for each snack or meal if working out 30 mins daily or less
b.Add 0.25 liter if exercising over 45 mins
c.Don’t add 0.25 liters of water on workout off days