Shustho

Motivation of the week 💪

Wanna have a great productive day, ahead?
But don't know how?
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Stay safe and during monsoon season! 🌧️

Let’s welcome our ‘Strength & Conditioning’ coach for the session Partho Saha . He has more than 5 years of extensive training experience as an endurance athlete and achieved individual and team success in several national and international competitions. Along with his own personal training, he successfully conducted 3 bootcamp sessions for Athlethon as a coach & trained more than hundred clients.

His notable achievements in endurance activities # include finishing Khardung La Challenge Ultra, Buddha Trail Ultra, Ladakh Marathon, Tata Mumbai Marathon, Bangabandhu Dhaka Marathon; along with ‘Bangla Channel’ swimming in the Bay of Bengal and 500 km cycling from Dhaka to Teknaf.

He participated in more than 25 running, cycling, swimming, duathlon events and secured various podium finishing.

We wholeheartedly welcome Partho to be our S&C coach going forward and strongly believe our members will be benefitted from his extensive experience as a coach and athlete to reach their individual fitness goal.

How to keep ourselves safe from heatstroke

Quote of the week !🥇

Shustho is excited to take Fitness for Everyone - Shustho x The Attention Network session at The Attention Network. Such a diverse group of individuals made the crowd awesome- we had kids, moms, elderly, young professionals and more. We aim to continue the weekend sessions there and planning to create a wellness club soon. Keep an on both of our pages for more update!

Shustho is excited to take a corporate wellness session to team members from across departments at 10 Minute School. We aim to season our partnership with more employee oriented programs in coming days! 🤝

Want to create positive change for your employee overall wellbeing? Get in touch with us for boutique corporate wellness solutions! 💪

Stay cool & stay energized! Beat the summer heat with our top tips for a refreshing and revitalizing season. 🌞

"শুভ নববর্ষ"

Our founder wrote an article on how you can effectively manage your personal fitness during this eid holidays. Happy reading! :D

How to manage personal fitness during Eid holidays Eid is knocking at the door. Everywhere, there's a vibe of joy and togetherness. Educational institutes, offices, and most businesses are either off for Eid holidays or have curtailed their operations significantly. A good chunk of the population left Dhaka and other metropolitan cities to spend th

May the blessings of Allah fill your life with happiness and open all the doors of success now and always.

Eid Mubarak!

*How to Manage Personal Fitness during Eid Holidays*

Eid is knocking at the door. Everywhere there’s a vibe of joy and togetherness. A vacation like Eid can do wonders when it comes to reducing your stress levels, but it also can derail a healthy fitness regimen. When holidaying, even the most dedicated fitness enthusiasts struggle to maintain their fitness regimen. Few tips and tricks are shared below to effectively manage your personal fitness during this eid holiday.

Be realistic
Holidays for most people are not like normal days, so regular gym activity or availing particular sports can be difficult. It's likely that you won't be able to squeeze in your regular weekly exercise volume, but that's okay. Aim to complete at least half of your daily routine that comes effortlessly.

Plan ahead
If you’re staying in town; scope out parks, open outdoor spaces for staying active. If you’re traveling this eid, make sure to look out for any workout facilities available there. Home workout works for both whether you’re traveling or staying in town. Weather situation should also be kept in mind while planning as there’s a nationwide heatwave and Boishaki seasonal storms happening.

Bring along workout gears
Bringing along activewear, running shoes, resistance band, smart watch etc while you’re traveling will ensure more adherence to your fitness regimen. These are easy to pack and effective usage of these can provide you with a wide spectrum of physical activity choices.

Do portion control while eating
It is very easy to overeat during holidays. Usually there are lots of dawats, parties, family arrangements in the eid time and traditional hospitality indulges you with both variety and volume. Try to taste every delicacy but in a very controlled portion.

Focus on lean protein, vegetables and seasonal fruits
While eating in this eid, be at home or in a dawat, take on more lean protein, vegetables and seasonal fruits as these are low in calories and rich in essential nutrients. Lower the consumption of sugary, processed, oily or deep fried food.

Drink sufficient water
Currently there is a nationwide heatwave going on as the summer approaches. Drinking enough water should be a genuine priority. Along with the regular water intake, please try to consume more fluid-rich fruits and vegetables such as watermelon, cucumber, grapes, tomatoes etc.


Improvise your workouts
Your regular workout protocols can be disrupted whether you travel or not during this eid. So improvising your workout will go a long way to keep you active. Do bodyweight exercises at home, run a lap, go swimming in a pool or play football; anything your neighborhood facilitates.

Avoid sitting too much
Sure, there are plenty of dawats, parties,and family gatherings that make it easy to sit around eating and chatting. Instead, stand as much as possible, go for a walk with the family or suggest a friendly game activity after dinner. During the day, get up and move for at least 5 minutes per hour to keep your body active. Make physical exercises a family activity, it will ensure maximum adherence.


Sleep Plenty
Amidst all the fun activities and social gathering, it’s easy to lose focus on sleeping enough. Try to ensure 8 hours of quality sleep. It will recharge you for the next day, ensure proper recovery and also keep yourself from getting sick of cold and flu.

Enjoy Yourself
Trying to restrain yourself entirely from some foods will only make you eat more. Instead, feel free to enjoy the local delicacies that you really love, but in small portions. Same goes for physical activity; bring variations whenever you’re planning for any activity. Don’t get too bogged down on a strict fitness routine; enjoy yourself and live a little!

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Now you can book a 1:1 fitness consultancy session with our certified fitness coach. The process is super simple! You have a specific fitness goal or are facing a specific challenge in your fit journey, you can book a session, sit with our coach and get dieting, training and recovery guidelines promptly!

You can book one session or recurring sessions depending on your fitness goals. So hurry up and DM us for the booking! 💪

Unlock your peak performance during Ramadan by steering clear of these 5 foods that may hinder your wellness journey. Opt for nourishing alternatives to stay energized and focused with .

🌙💪

Discover the essential foods to fuel your Ramadan fast with our top 5 picks! From nutritious dates to hydrating watermelon, has you covered for a healthy and energizing Ramadan.

২৬ শে মার্চ মহান স্বাধীনতা দিবস।
মুক্তিযুদ্ধের সকল বীরযোদ্ধা ও শহীদদের প্রতি আমরা জানাই বিনম্র শ্রদ্ধা।

Physical Exercise Guidelines During Ramadan

Ramadan came with heavenly blessings to us once again and along with spiritual development we can take this opportunity to realize our fitness goals too. Healthy adults in our Muslim community perform 13 plus hours of fasting, which in fitness terminology is a form of intermittent fasting.

Since there’s a long fasting hour, it’s very easy to limit overeating by being intentional. The traditional feeding window during Ramadan is after 6 pm to probably 11 pm and then waking up at 4 am to have Sehri. So, in terms of diet it’s easier to maintain, but how about physical activities? To stay at the top of your fitness, it’s equally important to engage in physical exercise.

Studies have indicated that a 30-day fast without performing any physical exercise lowers one's strength and physical fitness. Ramadan requires Muslims to stay active in order to maintain their health.

Exercise not only promotes mindfulness, but it also increases energy levels, allowing people to stay focused on their spiritual and physical well-being. Furthermore, consistent physical exercise during Ramadan promotes overall health, complementing the fasting period with vitality and power.


Now that we established physical activity is important and can be done safely, what should be the timing of the workout. Is it better for someone who is fasting to work out before Iftar or after?

Prior to Iftar
When exercising before Iftar, appropriate safety measures and guidelines should be maintained. Exercise right before Iftar should be brief, lasting no more than 60 minutes, and ideally take place in a cool environment. Both volume and intensity of the workout should be lower compared to regular time. After breaking the fast, make sure you get enough water and other fluids to replenish the salts and minerals your body has lost, and get plenty of rest.

Following Iftar
Two to three hours after breaking your fast is a good time to work out because by then your body has finished digesting and ready to give you the energy to perform better. Take light Iftar if you want to do any form of cardio or sports activities.


Let’s look at the common type of physical activities we can do safely. All sorts of workouts can be done by any age group; just need to make sure you’re familiar with the workout protocol, not to overdo it and listen to your body.

Low-intensity cardio: During the non-fasting hours, perform low-intensity cardio workouts like jogging, cycling, swimming, or walking. On most days of the week, try to engage in moderate activity for at least 30 minutes. Walking is the most underrated workout we generally do which has enormous health benefits such as helping to lose body fat, improve insulin sensitivity etc.

Bodyweight workouts: At home or in a quiet place, engage in bodyweight exercises including planks, squats, lunges, and push-ups. These equipment-free workouts support the maintenance of muscle strength and tone. You just need a small space, a yoga mat and 15-30 minutes of your time to complete a bodyweight sweat session even from the comfort of your home.

Weight Training: Yes, you can do weight training in Ramadan in the non-fasting hours. You can grab a pair of dumbbells you have in your house or go for a gym session for your desired weight training. The focus should be on maintaining regular fitness and muscle mass.

Yoga and stretching: To increase flexibility, mobility, and relaxation, engage in mild yoga or stretching exercises. To strengthen the mind-body connection, concentrate on mindfulness and deep breathing. If possible, engage in mild yoga or stretching routines before the Sehri to boost energy levels and metabolism for the day ahead.


General guidelines for physical activities during Ramadan are as follows:

Aim to maintain
It would be unwise to start some new training protocol during Ramadan. Also, this is not the time to aim for 1 rep max in the gym or personal bests in a run. Instead, focus on keeping up the progress you've already made.

Cut back volume and intensity
Don’t be afraid to cut back on the volume and intensity than usual training. For example, if you do 90 minutes of weight training six times a week, you should aim to do like 60 minutes of weight training probably four to five times a week. Same goes for intensity, if you could do an exercise with 30kg, 40kg and 50kg in three sets, probably you should go for 20kg, 30kg and 40kg respectively during Ramadan. Same goes for cardiovascular training also; less time on the pitch and lesser exertion.

Stay hydrated
Double down on hydration between Iftar and Sehri. Also, drink plenty of water during exercises to replenish fluids lost during fasting. Another good point to note is that hydration doesn't have to come only from the water intake – eating fluid-rich fruits and vegetables such as watermelons, oranges, berries, cucumber, tomatoes, spinach etc when you break your fast will help to keep you hydrated, too.
If you're doing everything to stay hydrated but still experiencing any of the following symptoms, like dizziness, fatigue, muscle cramps, fast heart rate etc; pull back on exercise and try to bring your heart rate down.

Skip excess Salty, Sugary or Caffeinated products

Excessive consumption of salty packaged food and caffeinated beverages like soft drinks, coffee will cause dehydration.

Consult a doctor
Consult with a healthcare professional or fitness coach for individualized advice and guidance if you have any underlying health conditions during Ramadan. Pay attention to your body’s signals and adjust your routines accordingly. Taking more rest days than usual won't hurt you!

Our founder wrote an article today at The Financial Express lifestyle section regarding the guidelines of physical exercise during Ramadan. Hoping this would help you plan better in this holy month. Happy reading!

https://thefinancialexpress.com.bd/lifestyle/living/adjusting-exercise-routine-during-ramadan?

Adjusting exercise routine during Ramadan Ramadan has come with heavenly blessings to us once again, and along with spiritual development, youth can take this opportunity to realise their fitness goals, too. Healthy adults in our Muslim community perform 13-plus hours of fasting, which, in fitness terminology, is a form of intermittent fas

"Stay hydrated and energized this Ramadan with our top 5 tips to beat dehdration💧

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"Energize your spirit and body this Ramadan with our tailored fitness and wellness programs. Wishing you a blessed and healthy Ramadan Kareem from ".

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📣 Client Testimonial 📣

Our 12 weeks guided health transformation program by a dedicated fitness coach helps you achieve your individual fitness goal without disrupting your current lifestyle. If you are struggling with your fitness and a specific goal, this program can be a perfect fit for you.

Our coach will assess your lifestyle, find major challenges to work on, design diet, physical activity and recovery guidelines for you and monitor your progress and hold you accountable till you reach your desired fitness. Hear from one of our clients from Ontario, Canada!

“Getting back to a routine was a big challenge for me!

The time spent with Shustho was focused on understanding the existing routine and collecting behaviour data with food and other categories. This journey gave me an insight to focus on implementing small changes. Developing a process and keeping the health in priority got me to drop almost 15lbs and gained muscle mass. ”💪

-Ehteshum-ul Hoq
London City, Ontario, Canada

Happy to collaborate with JCI Dhaka Diplomats on Personal Fitness project. We believe we can create tons of impact as Ramadan is knocking at our doors and people look forward to this time to kickstart their fitness journey! 🙏

Dear fitness enthusiasts,

JCI Dhaka Diplomats in collaboration with Shustho and in association with JCI Dhaka Achievers is bringing an interactive session on personal fitness and lifestyle management. This project will be comprised of 04 individual sessions focusing on disseminating the knowledge of personal fitness and wellbeing. If you have specific fitness goal and want the knowledge and direction to how to achieve that sustainably, this session is perfectly suited for you.

Ramadan is knocking at our doors and we all know it is a perfect time to realize your fitness goals along with the spiritual goals. With the knowledge and orientation from our session, you can start your fitness journey and be a role model for you and your family!

Slots are limited to 40 only. First come first serve basis. Please ensure your participation before it runs out. Hurry up and register here- https://forms.gle/o6qvuE4E16BbigWE6

"Empowering women to thrive in fitness and wellness every day, not just today. 💪 Happy International Women's Day from !"

Ramadan Transformation Challenge (RTC) 2024

Every year we look forward to Ramadan to utilise the spiritual and health benefits of fasting. It is one of the best time to kickstart our fitness journey or take our existing fitness to a whole new level.

Like every year, we’re organising RTC this year too to inspire our community members to embark on a journey of making healthier choices throughout the Ramadan. This challenge is totally free of cost and super simple to stick to. Results? Significant fitness improvements by the end of the Ramadan!

Every day at least we do these 3 things and post about our progress. We kept it very basic and these 3 main pillars of your fitness journey.

✅ Everyday 10000 Steps
✅ No Oily/Deep Fried/Packaged/Sugary Food or Drink
✅7-8 Hours of Sleep

After dinner each day, we simply post like Day01, Day 02, Day 03 etc. and keep our progress up to date in the community. We believe with the community push, we can stick to these basics throughout the Ramadan.

Let’s achieve our Ramadan fitness goals together!💪

📣 LET’S HELP YOU ACHIEVE YOUR RAMADAN FITNESS GOALS!!! 📣

Are you looking to transform your fitness and overall health under the guidance of a certified personal fitness coach? Our 4 weeks Ramadan health transformation program is a right match for you. This Ramadan, let us help you kickstart your fitness journey and make on a fitter and healthier YOU! 🤝

Over the next 4 weeks our coach will help you-

✅ Prepare your sustainable Ramadan eating (Iftar, Sehri etc.), physical activity and rest and recovery protocols
✅ Manage your weight better (fat loss, muscle building, enhanced strength & endurance, etc.) with positive lifestyle modification
✅ Instill the habit of staying active and eating healthy
✅ improve work-life balance, diminish fatigue, manage stress and boost energy

If you want to enroll under a fitness coach for this 4 weeks guided health transformation program , just send us a message or call/ WhatsApp +8801973408659.

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আমি কি ভুলিতে পারি?

সবাইকে আন্তর্জাতিক মাতৃভাষা দিবসের শুভেচ্ছা!