Aqabah Karate Newsletter

ISSUE 07 APRIL – JUNE 2012

Team Aqabah celebrates their victory

This Issue

Victory at VA Beach P.1

Ramadan Nutrition Guide P.2

Director’s Desk P.3

Suhoor Tips P. 4

Ramadan Workout P. 5

Aqabah Champions P.6

Aqabah Karate Victorious at Virginia Beach Tournament By Ayesha Akhtar and Wendy Díaz

For the second consecutive year, members of the Aqabah Karate team traveled to sunny Virginia Beach to compete in the 2012 United States Goodwill Tang Soo Do Association (USGTSDA) Na-tional Championships held at Virginia Wesleyan College. This year, there were even more com-petitors participating in the tournament than the previous year, but Aqabah Karate pulled through to win a total of 15 medals. The bleachers in the VA Wesleyan College arena were filled with spectators eagerly waiting for

an exciting martial arts competition. The event began with no electricity, due to serious thun-

derstorms swarming through the surrounding area. The entire stadium looked dark, but after a

tense 30-45 minutes, the power came back on, only to go out again! Finally, light filled the room

15 minutes later to mark the beginning of the highly anticipated event.

Members of Team Aqabah, from children to adults, were enthusiastic about taking part in this

year’s tournament. All the Young Warrior Black Belts were competing in weapons form, empty

hand form, and sparring divisions. When the action began, the first person to compete from

Aqabah Karate won two gold medals! That was none other than Master Instructor, Jamal Pen-

der. His victory paved the way for all the competitors to start joining their divisions according

to their belt level, age and gender.

Even after an unusual turn of events, when fire alarms blasted during the event, forcing every-

one to evacuate the building and take shade from the menacing sun, Aqabah Karate carried on.

After conquering fierce competition and otherworldly obstacles, Team Aqabah managed to

bring home 7 gold, 2 silver, and six bronze medals.

All of the participants, family members, and instructors were very happy with the outcome.

Proud parents snapped group pictures of Aqabah students and teachers together. After the

competition, all the kids and the families met at the beach in the afternoon and finished the day

off with dinner at a local buffet. (For photo highlights of the tournament, see page 5.)

RAMADAN EDITION ! Your Source for Aqabah Karate News, Health, and Fitness

The following is a guide for those wishing to maintain good health and spiritual wellbeing during the blessed month of Ramadan. The most important thing to establish is our inten-

tion which, first and foremost, is to draw closer to Allah and fulfill our obligation to fast insha’Allah. What I want to pre-sent is how we can do this in a healthier manner and maintain our overall fitness level. The primary goal is to have optimal/

sufficient energy to sustain ourselves while we perform our regular daily activities. The secondary goal is to maintain our muscle tone through the month of Ramadan/Shawwal. Our final goal is to lose a healthy amount of bodyweight without

sacrificing the first 2 goals.

1. Energy 2. Maintain tone = Muscle (fat burning machinery) 3. Lose weight or maintain weight

The following is a sample of how to achieve the above goals safely for the sake of Allah. We are all individuals so the plan will vary from person to person based on the following:

1. How you were eating before Ramadan (healthy eating, poor eating, and or overeating) 2. How much you were exercising before Ramadan (resistance training and cardio) 3. What you like to eat (your typical food choices) 4. How much time you have (work, school, husband, wife, children, family)

5. What is convenient for you? 6. What is accessible for you? 7. Ramadan obligations (Suhoor, Iftar, Taraweeh) 8. Your overall health before Ramadan (any pre-existing conditions i.e. hypoglycemia,

anemia, digestive disorder, headaches, and low energy) 9. Possible side-effects (dehydration, constipation, low energy, headaches, gas, irritability) 10. Your commitment to your fitness goals (worked hard prior to Ramadan to reach a goal) 11. Having a plan (what to eat/when to exercise/helpful supplements) 12. Support from others (husband, children, family, and sisters)

Ramadan Nutrition Each meal should have a protein, carbohydrate, and fat

Protein (meat, fish, dairy, eggs, bone broths) Carbs (potato, sweet potato, plantain, yucca/cassava, squash, and rice)

Fat (coconut oil, olive oil, grass-fed butter) What is important to understand is the body’s metabolism will slow down to compensate for the lack of food and water. That means as Ramadan progresses you will need less food to fuel

your body! Women: Take advantage during your menstrual cycle to eat 4-5 small meals throughout the day. Lots of fruit and water, 6-12 glasses, during this week, as well!!! This will restart/speed

your metabolism back to normal and prepare you for the remainder of the Ramadan fasting!

Stay Hydrated Try to drink 8 ounces of water at Suhoor time

Try to drink 8 ounces water at Iftar time Try to drink 8 ounces water at Isha time

Try to drink 8 ounces water during Taraweeh time Try to drink 8 ounces water at bedtime Goal 40-60 ounces water (5-8 glasses) more if you can!

This is just a sample idea of getting your water in! (continue on page 5)

WOMEN’S CORNER

A Race Between Spouses

As Muslims, we strive to imitate the Prophet Muhammad, peace be upon him, in his worship and his mannerisms. We learn so many beneficial things from his life and from those around him. The following is a hadith (narration) about a memorable occurrence between him and his

wife, Aisha, from which we may gain insight, insha'Allah.

Narrated Aisha, the Mother of the Believers: While she was on a journey along with the Messenger of Allah (Muhammad, peace be

upon him), she said, "I had a race with him (the Prophet) and I outstripped him on my feet. When I gained weight, (again) I had a race with him (the Prophet) and he outstripped me.

He said: ‘This is for that (previous loss).’” [Sunan of Abu Dawud]

Never take for granted any opportunity to exercise and have

fun with your family. Exercise does not have to necessarily be a rigor-ous routine. It can be an enjoyable and spontaneous activity that we can share with a loved one. Perhaps we can revive this Sunnah (tradition) and race with our

spouses!

RAMADAN Guide to Nutrition & Exercise By Zainah Ismail, Nadoona Weight-Loss Director

FROM

THE

DIRECTOR

DESK

A message

from Muhib

Rahman

Assalamu Alaikum Wa Rahmatullahe Wa

Barakatuhu (May peace be upon you and the Mercy and Blessings of Allah),

On July 9th, 2012 I heard the shocking

news that one of my teachers and Grandmaster of World Tang Soo Do As-

sociation, Jae Chul Shin, had passed away. Allah is our Creator and to Him is

our return. My initial reaction to the news was of deep sadness.

Grandmaster Shin was a pioneer in es-

tablishing the traditional Korean martial

art of Tang Soo Do in the US. He was responsible for creating two of the larg-

est Tang Soo Do organizations. I used to be a member of the larger World Tang

Soo Do Association until I founded Aqa-bah Karate.

I had not seen Grandmaster Shin in over

14 years. Yet my mind was flooded with memories of all of his classes that I at-

tended, of the first time I met him in 1990, of my first meal with him, or of

the time I could not find a cab and how he personally drove me to the train sta-

tion. Today I am a full-time martial arts teacher with a vibrant martial arts pro-

gram for the Muslims of our community, MashAllah. First, all thanks of course is

to Allah and second, I have to acknowl-edge with a deep sense of gratitude that

Grandmaster Shin played a large, albeit indirect, role in the success of Aqabah

Karate.

All of this made me reflect on the enor-mous debt we owe to our teach-

ers. Were it not for the sacrifice of their time we would not be where we are to-

day. There is a common saying in South Asia that if someone teaches you good,

even if it is only a single letter of the alphabet, then that person should be

respected as a teacher for the rest of

your life. The saying goes on to mention that teachers are right next to parents in

status so treat them well, also. My re-quest to you is that if your teachers are

alive then make the effort today to say thank you to them with deep sincerity.

Allah says, there is no thanking Him without thanking the people. So thank

your teachers before Allah takes them.

~ Muhib Rahman

Program Director, Aqabah Karate

www.aqabahkarate.com

Staying in shape during Ramadan By Hernan Guadalupe, Contributing Writer

Regardless of the fact that Muslims around the world are abstaining from food and water for almost the entire day for the month of Ramadan, many of us tend to gain weight during this month. It is a strange phenomenon, but the reality is that it's true. The reason for it is that many of us try to do minimal physical activities so that we don't feel dehydrated during the day. This is especially the case if Ramadan falls dur-ing the summer season. This causes for the body's metabolism to slow down and not burn as many calories as one would if they were actively exercising. In addition, many of us tend to overeat when it is time to break our fast because our mind thinks that the stomach is starving. Although chowing down on some briyani or naan tastes great, we should remember to be mod-

erate in our eating. Keep in mind that our stomachs are shrinking due to the fast, and overeating, even if it is less than you normally eat during the year, can cause some serious discomfort. Also, since the breaking of the fast is late, many of us do not have time to hit the treadmill to burn off the calories we just took in. Many Muslims say, "I'll just burn it off during Taraweeh." You may be able to burn some, but not the necessary amount required to keep the food you just ate from turning into stored fat. Now image doing this for a period of 30 days. If this is the case, no wonder many of us gain 5 to 10 pounds during this month instead of shedding some weight. Ramadan is a month not to only purify our hearts, but also our bodies. We should take advantage of this month to hit the reset button on our health and start fresh. With that said, I wanted to share some friendly advice on how to stay in shape during Ramadan with-out having to hit the gym so hard. 1. Wake up for suhoor (the predawn meal) - The reason is that feeding the body, especially some healthy nutrients, kick your body into gear early during the day. Suhoor will help you stay full and hydrated and will be the fuel you need to burn calories during the day. Remember though, keep it healthy. I'd stay away from the fuul, naan, eggs, coffee, finish it off with a date breakfast. Dates and water are more than enough to keep you feeling good throughout the day. Remember, it was reported by Anas bin Malik that the Prophet of Allah (peace be upon him said): "Take the suhoor (the predawn meal) as there is blessing in it." (reported by Bukhari) 2. Stay active during the day - What I mean is do your normal activities, like walking, jogging, etc. If you think that you are feeling dehydrated, then scale it back a bit, but don't sit on the couch all day waiting for Maghrib so you can break your fast. Live your normal life. Too many times, we become lazy during this month. However, we should remember this is the month to do more, spiritually and physically. Stay away from heavy workouts, but do enough to get some calories burning and circulation to your body, even if its a nice walk after you break your fast. 3. Eat moderately - Don't grab a handful of everything on the table and put it on your plate. Eat slowly and moderately. There is no need to taste everything at iftaar. Just get what you feel you need. The idea is to break your fast and eat until you are satisfied, not to stuff yourself until you can't eat anymore. Listen to your stomach, not your taste buds. Remember, Al-Miqdaam ibn Maadiy-Karib who said: "I heard the Messenger of Allah saying: 'No human ever filled a vessel worse than the stomach. Sufficient for any son of Adam are some morsels to keep his back straight. But if it must be, then one third for his food, one third for his drink and one third for his breath.'" (Ahmad & At-Tirmidhi) 4. Get proper rest - I don't mean to sleep for hours on end, but the truth is the body needs to rest. If you can squeeze a nap (kaylula) after dhuhr prayer that would be awesome. For those who can't, try to get adequate sleep at night so that your body feels energized for another day of fasting. Sleep helps the body relax, reduces stress, and aids with digestion. Insha'Allah this should be sufficient, if we observe it, to keep us fit and healthy during Ramadan. Let's take advantage of this blessed month to come closer to Allah with our acts of 'ibaadah, purify our hearts, increase in good deeds, seek His mercy and forgiveness, and also purify our bodies so that we can be in shape for the rest of the year. This is an advice to myself first and foremost. Whomsoever benefits from it, it is only from Allah.

A HEALTHY CHOICE

Delicious recipes with healthy benefits

(Continued from page 2) Making the best of Suhoor Suhoor: this is your last meal, however the most key to having better energy throughout your day. The sample meals below are based on an average individual 125-150lbs. Someone who weighs less than 125 would eat slightly less and someone who weighs over 150 would eat slightly more.

Sample Suhoor: Carb choices 1. 1-2cups fruit with high water content/fiber (watermelon, pineapple, melon, berries, grape-

fruit/oranges) 2. Nice fruit salad (any of the above, papaya, kiwi, and nectarines) 3. 8-12 ounces water or small coconut water 4. 6-8 ounces simply orange OJ, apple juice, and carrot juice (keep blood sugar stable) 5. 4-6 ounces potato (if you must have heavier meal) *See morning potato recipe Protein choices 1. 1-2 Organic whole eggs 2. 1 cup beef or chicken broth (add salt and 1tsp coconut oil) 3. 1 cup plain Greek yogurt 4. 1-2 ounces Organic cheese) 5. 2-3 slices Organic turkey bacon 6. “Fit for Allah” Smoothie (Search video recipe on Youtube) 7. 2tbs Beef gelatin powder (in smoothie, mixed in OJ, or milk) Eating foods like grains, pastas and breads are a guarantee that you will have serious blood sugar problems. These foods may keep you alive, but it will be a roller coaster ride of low energy. Sample Iftar Carb choices 1. 1-3 Dates with water or milk 2. 2. 2-3cups Salad (tomatoes, cucumber, zucchini, onions, romaine lettuce, garlic, lemon, olive

oil) 3. 1 - 1 ½ cups (roasted potatoes, sweet potatoes, squash, root vegetables, plantain) 4. 1 ½ cup rice (not good for energy FYI try to limit) 5. Avoid pasta and bread (not good for energy low in nutrients, cause bloating/water retention) 6. Avoid broccoli and cauliflower (cause poor digestion/gas) Protein choices Cook meat or fish sautéed in olive oil, in coconut oil, baked, broiled, and or grilled 1. 1 cup beef or chicken broth (see above in Suhoor) 2. 4-6ounces meat ideal red meat better energy (beef, lamb, chicken) 3. 4-6 ounces Liver (1-2x per wk best for anemia, dizziness, and fatigue HIGH IRON) 4. 5-6 ounces any fish (flounder, tilapia, seabass, shrimp, lemon sole best) Eat sweets at your own risk! This will cause an unstable blood sugar and, while metabolism is slow, an increase in BODYFAT! REMINDER: BRING WATER TO TARAWEEH!

After Taraweeh Snack 1. 1. 1 Faje yogurt 2. 2. 1-2 cups fruit 3. 3. 1-3 dates 4. 4. 1 cup frozen yogurt 5. FFA smoothie (banana, strawberry, blueberry) with coconut water or milk 6. Something light under 200 calories (avoid dry food, junk food, sweets) Understand that your metabolism is going to slow down over time during Ramadan. The result of overeating (which the Prophet , peace be upon him, told us: 1/3 food, 1/3 water, 1/3 air) will be a gain in body fat and loss of tone/muscle (fat is burned in your muscle tissue). The better you eat for optimal nutrition the better you will enjoy your Ramadan and Ibadah (worship), insha’Allah.

Morning Potatoes

This is by far one of my favorite breakfasts. It's a modern and fresh take on hash browns (so much more flavor and love)! How to make this magnificent breakfast: What you need: Potatoes (dice as many as you want). I like either fingerlings or buttercreams for these. Garlic (1-2 cloves depending on how many potatoes you want to make) Paprika 1 white onion (diced) Fresh minced rosemary (you can use dried if fresh is not available - this is not recommended for your first batch;) Butter and olive oil Salt and pepper Dice up the potatoes (the smaller the better) and throw them in a sauté pan with some olive oil, but-ter, garlic and pepper. Cook until they start to get a little soft (depending on how many you decide to make this could take 10-20 minutes). Then, add the rose-mary. Don't add too much so that it overpowers everything else. Add the onion and a sprinkle of the paprika and salt and pepper to taste. Cook until the potatoes brown up real nice. How to serve: I really like to toast some Thomas English Muffins, but-ter them and add a thin slice of Jarslberg Swiss cheese on top. Add the potatoes on top of that and voila! Pure yumminess! Source: http://

premiumtastemaster.blogspot.com

RAMADAN WORKOUT! By Zainab Ismail, Nadoona Weight-Loss Director

The time you spend exercising depends on how many hours of sleep you are getting, amount of worship, and suhoor/iftar responsibilities. Our focus is always on our prayer/worship so exercise program will be 50% intensity/amount of your regular routine. Sample guideline resistance training (see below) 2-5x per week 15-30min and light cardio walking/biking 2-4x per week 20-30min, insha’Allah.

Possible workout times 1. Before suhoor (for the brave or those who have children) 2. Before Iftar (tough, you are the most depleted)

3. After Iftar (BEST TIME, optimal energy) 4. After Isha (not attending Taraweeh ) 5. After Taraweeh (doesn’t have to go to work in the morning)

Women: Take advantage when you have your menstrual cycle and exercise at higher intensity for longer pe-riod (75% of your normal routine/program).

Beginner: 10 reps each exercise 1-2 sets (complete all exercises and repeat a 2nd time)

1. Squat/curl/press 2. Floor Bridge 3. Plank 4. Forward lunge

5. Push-ups on knees 6. Side lunge

US GOODWILL TANG SOO DO NATIONAL CHAMPIONSHIP HIGHLIGHTS

TANG

SOO!

August 8-18* - Last Ten Days

of Ramadan School is Closed

August 23*—Prof. Arashiro

BJJ Seminar

October 20-21—Battle of

Baltimore

*Tentative

*Check our website, fan

page, or blog for updates

on all of our upcoming

events.

Aqabah Karate Newsletter

ISSUE 07 April - June 2012

Upcoming 2012 Events

AQABAH KARATE

5301 Edgewood Road

College Park, MD 20740

240.565.8709 ph

info@aqabahkarate.com

www.aqabahkarate.com

Words of Wisdom

It was reported by Anas bin Malik that the Prophet of Allah (peace be upon him said): "Take the suhoor (the predawn meal) as there is blessing in it." (reported by Bukhari)

Congratulations to all of the Aqabah Karate students and families that

participated in this year’s tournament.

Talha Muhib- First place in forms, third place in weapon form.

Maryam Muhib- third place in sparring

Hamza Muhib- second place in forms

Tasneem Mansour- Third place in forms

Mahmud Mansour- Third place in forms, second place in sparring

Ayisha Korme - Third place in sparring

Adam Korme- Third place in sparring

Arbaz Khatib- First place in sparring

Ammar Habib- First place in forms, First place in sparring.

Uthman Eberle- First place in forms

Jamal Pender- First place in empty hand form, First place in sparring.