Why I work out…..

April 8, 2018

“Actions Expresses Priorities” Gandhi

 

Let me share a quick , life changing experience I had during my college years:

Weight:195 lbs

Height:5’5

Activity level: Average, gym 3 times a week, weights only

While finishing up a doughnut, I had realized that i had 5 minutes left until class started. It was 2008, Kean University in Union, NJ, CAS building which had an amazing cafe in the middle floor.  I ordered an orange juice with my doughnut, only to realize it was a lot of sugar, but decided to go about anyways since i didn’t have enough cash and needed to eat a quick “dinner”.

While bustling up the stairs with my one book , I realized half way to the 4th floor, that I was breathing insanely hard. I stopped on the side of the small platform that connected the 2 stairs, held onto the wall, hung my head down to relax and breath. I was 21 years old then. What really bothered me at that moment was a few things such as how hard my heart was pumping, how little stuff I was carrying, what crap food I was eating and knowing it. I was in a good position in my life then, just had gotten married, which I do blame part of my weight gain to. Before my marriage, I was 150 Lbs. I know, it was a big gain in literally 5 months.

When I got to class late, I got into school mode with taking notes and trying to focus on what the teacher was trying to have us memorize, as how most classrooms unfortunately work in our beloved country (We shall talk more about this topic in a separate blog post). After 15 minutes of listening and note taking, I ended up catching myself from dozing off and passing out due to the insulin crash from my sugary dinner. I had then gotten mad at myself, mad for eating something that would affect how I function for class and the rest of my day, upset on how I have been wasting my time playing video games or taking more than one nap throughout the day, at coming to campus early only to eat junk food and do homework last-minute. Then what I did was something that pretty much helped me construct a responsible way of starting all things big in my life. I flipped to the back of my notebook, gazed at the crisp, white, bare college bound notebook paper, and looked at it hard, with my brain now turning the gears, focusing on what I need to do to become a better me, what goals would I come up with first. So what i wrote in big letters at the top was BECOMING HEALTHY, BEING BETTER EVERYDAY. This headline, to this day, has kept me going, through trial and error, through rain or shine, to straight up acts of stubbornness to get to my destination, this headline has been my rock in my life of staying fit and pursing a much better, healthier lifestyle for myself and family.

After that headline, all my ideas and thoughts about how to make myself better through a healthier lifestyle just came pouring out of my pen. I had filled the page up with the big and small things that should be done so that I could not only lose the weight, but surround myself with all things healthy, athletic and positive to keep me going. At first, everyone at home thought I was crazy to even attempt to make a dramatically change to my lifestyle, as if I was almost stopping things bad cold turkey. Some people have that mind-set, I don’t, but that doesn’t mean that i can’t try.

Here are some PROVEN, scientific reasons on why it is so good to work out:

Serotonin

Working up a sweat tells your body to increase production of a mood-boosting brain chemical called serotonin. People who are depressed often have low levels of serotonin. This, at least partially, explains why exercise lowers the risk of depression. The problem is when your serotonin level is low, you don’t feel like getting off the couch to exercise. Still, if you can force yourself to do it, it can lift your energy level and your spirits.

Millions of people take anti-depressant medications to raise their serotonin level but exercise is a natural serotonin booster. Interestingly, some studies show exercise is as effective as prescription antidepressants for easing depression. Aerobic exercise beats out resistance exercise for boosting serotonin. So, when you’re feeling down, get your blood pumping with a brisk bout of exercise.

Norepinephrine

When you exercise, especially a high-intensity workout, your adrenal glands, two small glands above your kidneys, as well as your brain ramp up production of norepinephrine, a substance that’s both a hormone and a brain chemical. When more norepinephrine flows into your bloodstream during exercise, you become more alert and focused. Norepinephrine also boosts memory retrieval, so you become better at retrieving information stored in your brain. This finding certainly makes a case for working out before a big exam or presentation at work, right?

Indeed, research supports the idea that exercise improves focus, attention, and the ability to concentrate. Immediately after a workout, your brain is better at accomplishing tasks and resisting distractions. How much more productive would you be at work if you did short bouts of exercise every hour or so?

If you’re easily distracted, exercise could be your ticket to getting more done. A study carried out at the University of Illinois found that exercise increases “cognitive control” in kids with ADHD. After only 20 minutes of exercise, the children were better able to focus and scored higher on tests.

BDNF

BDNF stands for brain-derived neurotrophic factor and it may be the most important chemical released during exercise since it fosters long-term brain health. BDNF acts as a growth factor and promotes the formation of new connections between nerve cells, or neurons. It also helps repair nerve cells that are damaged. BDNF is most active in regions of the brain involved in memory, particularly an area called the hippocampus. The good news is exercise increases brain production of BDNF by up to three times. You may not get an immediate boost in brain function from BDNF but it helps protect your brain against injury as it preserves cognitive function.

Dopamine

Dopamine is the “motivation” and “reward” brain chemical. On a given day, if you feel motivated and ready to tackle the day’s list of projects after a workout, you can thank dopamine.  It’s dopamine that gives us the motivation to achieve something of value or that makes us feel rewarded.

Without enough dopamine, you probably wouldn’t feel like putting forth the effort to do the things you need to do and that make you feel good. People who are depressed typically have a low dopamine level. The fact that exercise boosts the release of dopamine and serotonin partially explains why exercise is a natural mood lifter antidepressant.

Endorphins

Endorphins are the ultimate “feel good” chemicals. You’ve heard people talk about “runner’s high,” the feeling of bliss and oneness with the world that comes after running a while. Endorphins are the likely reason why, although some researchers believe other brain chemicals, like serotonin and dopamine, play a role too. Plus, endorphins help to relieve pain.

Once you start pumping out endorphins, exercise no longer feels as hard. Finally, endorphins help to calm fear and anxiety, thereby making you feel more tranquil and at peace with yourself. No wonder studies show exercise helps to boost self-esteem and sense of well-being!

 

Citation:

https://cathe.com/5-brain-boosting-chemicals-released-during-exercise/

 

Thanks again folks for taking the time out of your day to read this, it really means a lot. I’ll attach some photos or videos of me over the years, hopefully you guys can see a change because all I see is a chubby chubster with always room for improvements:

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Feb 8th, 2016

May 3rd, 2017

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Jan 1st, 2009

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Feb 21st, 2009

 

 

 

My Current State…

November 20, 2017

 

As most of you have heard, I am no longer working for my parents at Silk Road. My brother and cousin are still there, my parents are there and everything else is still the same, don’t worry. Please, please still go and enjoy your food and your time there. I had built it with my family for over 10 years so that our long time customers can still and will always enjoy Afghan Cuisine.

I am venturing out along with my 2 brother in laws to open a cozy, small, fine dinning restarant of our own with the same type of cuisine, but with more specials, other types of dishes and GYROS! The great thing about this new chapter in my life is that I can literally add anything i want to the menu, any types of desserts and dishes that can be spinned with Afghan Flavors. Recently I have been looking into all kinds of videos pertaining to food all over the US and let me tell you, half of those things i can make easily so that people don’t need to travel far for something they crave.

Our restaurant can seat a total of 70 people, we have chairs and booths for seating, beautiful hard wood tables. Here is a video of the work i have done with my family so far:

With Hard work, comes the future.

 

 

Moving on, growing up

October 27, 2017

First I’d like to start this Blog off with some love:

MashAllah she has grown so much. The wife has gotten a new, full time job so Lailah stays with me from the morning till mid afternoon. Her mom comes at 4pm and takes over while I go back to work for the dinner shift. Lailah also comes to the restaurant so we have a great, portable crib set up in the office. I always restock every night my baby bag with essentials so I can grab and go in the mornings. By the way don’t let the wife buy a designer baby bag, personally they aren’t practical and will only hurt their shoulders in the long run. This is what I use, I got it on sale for $40:

Also I’ve learned besides making sure baby food is natural, organic,non gmo and all that important healthy stuff, the one company besides Gerbers that we appreciate and the baby loves to eat from is Beech Nut:


To be honest, being a father hasn’t hit me hard, just because I take it as something I’ve always been and felt ever since I got married. I don’t really know how to explain it, when people ask how it’s like being a father, I tell them that the feeling is surreal. That it was like she was always with me, that invisible friend I had always talked to or felt was with me growing up. That one part of my soul that knew something good was going to come from me and to keep being good, helping others and stay honest,that the time would come and it has. 

There are many milestones in life, for me, I am fortunate to go through the good and the bad with my wife, a lot more recently of the bad now with my wife and child. But I wouldn’t have it any other way. It’s definitely a learning experience that helps the soul get stronger through any situation. We are in the process of moving out of my parents house,looking for a place of our own, we can only afford to rent at the moment. Doing this has prompted me to learn the hard way on never take any hand outs, no matter who it’s from, no matter how well you know that person, because there will always be a chance that they will hold it against you and take all the credit for who you are today because of what they did for you in the past. Everyone situation is obviously different, but in mine it’s definitely better this way so that I can make it on my own and teach my children while growing up on how to be independent and how to work for themselves so that they can value a gift even more. I’m not saying that I did not value the things that I was given to me but when someone gives you something and then later on they say you owe me because I give it to you then I’m just thinking I would rather have not gotten that gift instead of owing someone. It’s basically a messy situation in a bit confusing but the bottom line is it’s better that way, even if we struggle with money and living on our own, that’s where everything starts, from the bottom. At least I’ll have more time to do my extracurricular activities like getting back to reading and being less on my phone or laptop. Also have more time to make movies and focus on my side projects, where we are thinking of living is much closer to my wife’s job so she doesn’t have to leave extra early. It’s just a headache at the moment but as long as you focus And set goals, everything else falls into place. Thanks for taking the time to read, for next time I’ll keep you guys updated on where I am, what I’m doing, and if there’s any new videos for the YouTube channel.

Moving on, growing up

October 27, 2017

First I’d like to start this Blog off with some love:

MashAllah she has grown so much. The wife has gotten a new, full time job so Lailah stays with me from the morning till mid afternoon. Her mom comes at 4pm and takes over while I go back to work for the dinner shift. Lailah also comes to the restaurant so we have a great, portable crib set up in the office. I always restock every night my baby bag with essentials so I can grab and go in the mornings. By the way don’t let the wife buy a designer baby bag, personally they aren’t practical and will only hurt their shoulders in the long run. This is what I use, I got it on sale for $40:

Also I’ve learned besides making sure baby food is natural, organic,non gmo and all that important healthy stuff, the one company besides Gerbers that we appreciate and the baby loves to eat from is Beech Nut:


To be honest, being a father hasn’t hit me hard, just because I take it as something I’ve always been and felt ever since I got married. I don’t really know how to explain it, when people ask how it’s like being a father, I tell them that the feeling is surreal. That it was like she was always with me, that invisible friend I had always talked to or felt was with me growing up. That one part of my soul that knew something good was going to come from me and to keep being good, helping others and stay honest,that the time would come and it has.

There are many milestones in life, for me, I am fortunate to go through the good and the bad with my wife, a lot more recently of the bad now with my wife and child. But I wouldn’t have it any other way. It’s definitely a learning experience that helps the soul get stronger through any situation. We are in the process of moving out of my parents house,looking for a place of our own, we can only afford to rent at the moment. Doing this has prompted me to learn the hard way on never take any hand outs, no matter who it’s from, no matter how well you know that person, because there will always be a chance that they will hold it against you and take all the credit for who you are today because of what they did for you in the past. Everyone situation is obviously different, but in mine it’s definitely better this way so that I can make it on my own and teach my children while growing up on how to be independent and how to work for themselves so that they can value a gift even more. I’m not saying that I did not value the things that I was given to me but when someone gives you something and then later on they say you owe me because I give it to you then I’m just thinking I would rather have not gotten that gift instead of owing someone. It’s basically a messy situation in a bit confusing but the bottom line is it’s better that way, even if we struggle with money and living on our own, that’s where everything starts, from the bottom. At least I’ll have more time to do my extracurricular activities like getting back to reading and being less on my phone or laptop. Also have more time to make movies and focus on my side projects, where we are thinking of living is much closer to my wife’s job so she doesn’t have to leave extra early. It’s just a headache at the moment but as long as you focus And set goals, everything else falls into place. Thanks for taking the time to read, for next time I’ll keep you guys updated on where I am, what I’m doing, and if there’s any new videos for the YouTube channel.

Moving on, growing up

October 27, 2017

First I’d like to start this Blog off with some love:

MashAllah she has grown so much. The wife has gotten a new, full time job so Lailah stays with me from the morning till mid afternoon. Her mom comes at 4pm and takes over while I go back to work for the dinner shift. Lailah also comes to the restaurant so we have a great, portable crib set up in the office. I always restock every night my baby bag with essentials so I can grab and go in the mornings. By the way don’t let the wife buy a designer baby bag, personally they aren’t practical and will only hurt their shoulders in the long run. This is what I use, I got it on sale for $40:

Also I’ve learned besides making sure baby food is natural, organic,non gmo and all that important healthy stuff, the one company besides Gerbers that we appreciate and the baby loves to eat from is Beech Nut:


To be honest, being a father hasn’t hit me hard, just because I take it as something I’ve always been and felt ever since I got married. I don’t really know how to explain it, when people ask how it’s like being a father, I tell them that the feeling is surreal. That it was like she was always with me, that invisible friend I had always talked to or felt was with me growing up. That one part of my soul that knew something good was going to come from me and to keep being good, helping others and stay honest,that the time would come and it has. 

There are many milestones in life, for me, I am fortunate to go through the good and the bad with my wife, a lot more recently of the bad now with my wife and child. But I wouldn’t have it any other way. It’s definitely a learning experience that helps the soul get stronger through any situation. We are in the process of moving out of my parents house,looking for a place of our own, we can only afford to rent at the moment. Doing this has prompted me to learn the hard way on never take any hand outs, no matter who it’s from, no matter how well you know that person, because there will always be a chance that they will hold it against you and take all the credit for who you are today because of what they did for you in the past. Everyone situation is obviously different, but in mine it’s definitely better this way so that I can make it on my own and teach my children while growing up on how to be independent and how to work for themselves so that they can value a gift even more. I’m not saying that I did not value the things that I was given to me but when someone gives you something and then later on they say you owe me because I give it to you then I’m just thinking I would rather have not gotten that gift instead of owing someone. It’s basically a messy situation in a bit confusing but the bottom line is it’s better that way, even if we struggle with money and living on our own, that’s where everything starts, from the bottom. At least I’ll have more time to do my extracurricular activities like getting back to reading and being less on my phone or laptop. Also have more time to make movies and focus on my side projects, where we are thinking of living is much closer to my wife’s job so she doesn’t have to leave extra early. It’s just a headache at the moment but as long as you focus And set goals, everything else falls into place. Thanks for taking the time to read, for next time I’ll keep you guys updated on where I am, what I’m doing, and if there’s any new videos for the YouTube channel.

Mid Ramadan Update

June 11, 2017

fullsizeoutput_11caIMG_2924fullsizeoutput_11cbIMG_2959IMG_2964IMG_3010.JPGMashaAllah so far so good. I haven’t lost any pounds yet, i guess i should actually check, problem is, i only check when I wake up in the morning. Problem with that is, i fill myself up with food 5 hours earlier, therefore thats not my ideal time to weigh myself to see my lightestweight. This few days though have been crazy hot, so naturally, all of us are very thirsty. Most folks during Ramadan now tend to try and sleep in a lot on the weekends or when they are off, but most still get up,work hard, come home, pass out till Iftar(Break fast) time. I fell like during Ramadan, i have more focus on my tasks, i would just need to figure out what task to do first, also my wife helps me stay on topic with things in life.

What i really want to do is go to a water park, just get lost in it, just like the good old days when i didn’t have to worry about bills, relationships, drama, stress and other sorts like that. I’ve always been good at organizing things like this, where the only thing that everyone had in common was being friends with me and wanting to have a good time. One of the best quotes i have ever heard was from Andy, from the Hit tv show The Office,”I wish there was a way to know you’re in the good old days before you’ve actually left them.”

Above are some photos of the meals i have been eating to break my fast, half the time its with a protein bar and tea just because we are so busy at work. Ramadan ends June 25th or arount there. We leave for London and Scotland July 2nd, so hopefully i can save up enough money before hand and get the things we need ahead of time before anything.

so far I believe its been day 30, i have lost a total of 6 lbs, not my best, but its slowly trickling down. Its been a hard few weeks leading up to today, i havent gotten cardio in this week, been running around changing accountants, dealing with employees leaving at work and just overall stress.IMG_3741

Every monday or tuesday im able to stop by Shoprite and buy Haal ground turkey breast to mix with brown rice and have it with a scoop of almond butter.I had 6 meals to choose from, i figured just make 4 of the same meals for now just to keep it simple and easy.IMG_3744.JPG

I have a spin bike literaly 3 steps from my bed, yet i forget to wake up early to get a fasted cardio spin session in, i really need to get my moneys worth for sure! I also bought myself a lego set, after 20 years, just to see if my brain was still as sharp as when i was a kid, by the way ,legos has advanced so much thrgouhout the years, i was blown away by my X-wing lego set of 740 pieces.

Lego time!

 

 

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