Write when you are low and angry


Writing: January 16 at 11:22 P.M

Never go to bed angry? Try never fighting when you’re tired. It’s officially time to retire that old relationship advice about never letting the sun set on your anger, according to a new study published in the journal Science.

You should see things from the angle of positivity, You just turn your face if it bothered you and forget about it. But Just keep in mind to discuss and share your feelings, maybe it could help you to avoid the same situation in future.

I don’t know about you, but my favorite time to have a deep heart-to-heart discussion with my honey is late at night. Something about the clock chiming 10 p.m. makes me get extra chatty and, if I’m being honest, extra emotional. My husband, however, is not a fan of this arrangement and would much rather get some sleep and then talk it over in the morning. Except by the time morning comes, I’m usually over whatever it was I was so worked up about the night before. Funny how that works!

When it comes to the ideal situation for arguing, the researchers say my husband is right. (He’ll be thrilled to know that.) We get stupid when we’re sleepy and that’s a scientific fact.

Researchers deprived 33 adults of sleep for two straight days and monitored their brains both during their awake time and when they finally got to sleep. They found that brain function didn’t decline directly with sleep loss, but rather some parts of the subjects’ brains got tired at different times of the day.

For example, memory and self-control stayed pretty good during the daytime hours, but reaction time and attention span suffered, slowly improving as it got later in the day. Despite the minor blips, however, overall they found that people did reasonably well during the traditional daytime hours, even when running on zero sleep.

But when sleeping hours hit, all hell broke loose.

The subjects’ brain function “deteriorated sharply” come nighttime and with emotional control and reason short-circuiting. Add this to the drop in memory and self-control and you’ve got the perfect recipe for one massive fight.

The takeaway message? Don’t fight at night! 🙂


A journey of #AmericanDating



3 Months #learningperiod with a person who is going to be very special in future.

Just remember that harsh words are similar to beautiful words, which will be remembered, and long-lasting.   To have a successful relationship, be wise to choose words and express your feelings even it is angry, disappointment or either happy moments.

A relationship is beautiful and the combination of two souls.


To be continued.


I will be Okay

O my guide, You loved me too,
and you gave me pain as well.
as such you were happy but still
something was left remaining

O my guide, You loved me too,
and you gave me pain as well.
as such you were happy but still
something was left remaining

I was proud of you,
I learned from you too, O guide
I lived my life, but something remained.

I couldn’t see you,
Everything wasn’t sold,
And where I stopped,
there, the glass is empty…

Thinking about it from beginning!

Screen Shot 2017-11-07 at 9.59.58 PM

Dear Lovely Neighbor;


For very first time I am writing something and confused, that from which point I should start,  I had a great morning when I found myself observer by someone, waiting for me when I will be awake and passing smile and saying to each other “GOOD morning” and when there are moment of silences and lip lock.  when you found yourself the luckiest person on earth.  Everything going through perfect but true nothing can be exactly 100% what you are expecting from someone or form your blessed day, which is also absolutely about your expectation and values to your commitment and tasks in life.

Every time I see you smile, is a moment that makes all of life’s troubles worth tolerating.

Discussion and Differences;

I understand that there are always differences in discussion and opinion, it is sure because of culture, growth, and most important the way you treat life or your past experience taught you, it can make your stronger in believing in emotions and feelings or hold you to knot with people so quickly as you are not sure about your direction or your past experience hold you to go to the same path what you had in older days. It is not easy to change until there is big change waiting for you or happened, or a totally different behavior of person attempt to your personality.

“It is always good to share about something but it is not good always to share on specific, cracks, happening or personality always, when you are having a good time together, you have so many other things to talk about for further steps, which really meant to you for a better evening or better day afterward. it is like you are sitting in KFC and loving the food and talking about Mcadonalds desires.


Gecko,  I think about the time before you were a part of my life. I remember being aimlessly drifting from one place to another, for I was bereft a cause in my life. Along came you and from that day forth everything changed.  I know that I can only spend my lifetime loving you and make you feel safe and secure in my arms. I know that you are that once in a lifetime gift that is bestowed upon lucky ones from heaven above and you mean a lot to me. I understood that no matter what will bring tomorrow but I had best ever a time where I express my all feelings, shared my up and down stories of life.  Even one day we could not be part of our life anymore but you will be always special to me is a very special part of my memories.

In end, I would like to say and quote to end this letter

A person who is afraid to risk his heart is the true coward of this world. He is frightened of placing his loyalty in somebody else’s hands when it is the only way for him to find who’s that special one he can trust to protect it forevermore.


No matter, what makes you happy, I will wish to go ahead and do it for your life.

With love,

Self Announced Superman.



Enter a caption




Dear Readers,

Writing the blog after a long time is like you are not sure that where to start your story and how to share those thoughts in words which are just living inside you and cannot express easily or draw into the picture.

This is time to write it again, with soul and heart to express the feelings.


Regards, Muneeb



A True story of Gecko!

Incident Report 🙂


Image result for gecko story


A Sunday evening when you finish your work on time and getting ready to go out for an evening with your colleagues, who recently joined the company from different part of world, where she can speak multiple languages and I must say that I was laughing on the first spot that she is cocktail and forgetting her original accent or I must say that mother tongue, where she belongs to.

Back to the main chapter, my mobile phone rang when I opened the door and she called me with screamed sound and asked me that it is an emergency and there is gecko in her apartment,  For me, gecko wasn’t cleared what it can be? an animal name or what is it? for a moment I was thinking that it can be a small aunt, or mice, or maybe the lizard,  I opened quickly door of my home, ask my brother can you please give me the strong wooden stick and some brushed which I can use for rescue, someone.


However I reached to an apartment and saw her with a scary face and she was talking to her the boyfriend who is sitting thousands of miles away and asking for his opinion to rescue herself, I got only smile on my face. finally, i reached to place where she said gecko is there, I went to washroom side very carefully and I couldn’t stop laughing because she calls gecko actually a lizard, “she explained later that it is kind of lizard and call gecko 🙂 haha.

I asked her permission that what we should do because it wasn’t easy to hold her and throw her back.  Finally, she announced, whatever I would like to I can, so I closed my eyes and spot gecko head and “Done” and Gecko could not survive.  She was smiling and thanking me, and actually, I saved her sleep for same evening 🙂 no she can at least go to the washroom for personal stuff.  but still, i could find her face scary.   Finally, we got ready for going out and it was the first time when we were going out together, entire day I was smiling and blushing with her presence, we laughed about what happened and call this day ” saving a life ” and celebration of being HERO.

We reached to place, which I decided to sit and talk and have the drink, we were sharing about our life.  the moment I realized that we are sitting in the restaurant more than 4 hours, and we didn’t notice that we were so comfortable and sharing talking and gossips.  even you asked me today I loved the moment.

We lost our ways back to home and it gave us a couple of more minutes, like an hour more together, reached home and we just hugged each other gave smile and remembered this day as “GECKO DAY” and beginning of a very good friendship together.

Which surely I will always remember Because true Yesterday moments are my memories.

Cheers,    Muneeb 17/10/2017


Travel Dairy from Egypt.


It is always great to return to the country where you found yourself so motivative and energetic while walking into the city which building more than 1,000 Years back. means city itself is the museum.

Arrival Experience.

Arrived at Cairo airport and found entire city from airplane a red sand, it was warm welcome from hotel “JW Marriott Cairo” which was placed in Maraj hotel, reached to the property but thing which frustrated me even being so special guest to the guest you have to scan your bag before you reach to hotel room, but no complaints it was local law policy which respects we need to follow. but rest of experience was beautiful in one of coolest property in Cairo.  A warm welcome by the receptionist and helped to change my room as they assigned me for twin bedroom 🙂 basically I would love to have my King size )) because big boys like big space. Amenities were well arranged by F&B and every day a small treat is waiting for you when you finish long day from the conference.

Variety of food was super in all day meals, breakfast, coffee break and lunch and dinner, presentation of food and decoration in the kitchen were simple classics, hats off to a chef.

Meeting with friends and colleagues,

It was an amazing experience for being with a team that most of the time we are connected via emails and phone calls. but meeting them in real as the person and spending 5 days together was such an amazing experience which I will never ever forget.

Meeting with colleagues you met only over emails 🙂

During 5 days of conference felt like you are the movie star. because wherever you move cameras are following you from the registration desk to entire event. I was so thrilled to meet all my colleagues who I was in touch via emails and phone calls only. But five days spending with them created unforgettable memories.  everyone had got together and shared a lot of stories and experience whatever they are implementing to their properties. Simply I would give five stars to this event.

walking to Pyramids

Every time I walk to Giza I found myself at the historical place, where all spots say stories behind the revolutions of a human. I must not recall this city itself a museum, old houses, street, infrastructure will inspire you and bring you to deep thoughts that how in those times they created these all.

In the end, i would like to say that overall experience was amazing, being with colleagues from Marriott and Legacy Starwood properties, to whom we were only over phone calls and emails.  Thanks to organization who gave us opportunity to meet all






Your goals are bulk or lean, Here is my new blog for you.

You love lifting. You love the plain challenge and the simple rewards—beating your previous best and feeling a great pump afterward. And maybe you hate cardio. Devoting gym time to cardiovascular exercise feels as if you’re burning away hard-earned muscle. But you’re not—you’re revealing it.

If gaining mass is all you focus on, soon no one will be able to distinguish your traps from your deltoids. For a lean and chiseled physique, you need cardio work. Relax—no distance running involved.

Besides, you know you need aerobic exercise for a healthy heart. And a healthy heart is more efficient at transporting blood and oxygen to working muscles. The stronger your heart, the stronger each of its contractions. That means more oxygenated blood is pumped out with each beat.

What follows is a set of rules to help lifters build healthy hearts. You don’t need much cardio work, and most of what you do need should be at high intensity, as befits a man with a lifter’s mindset. It’ll help you see more muscle definition without wasting time in the gym spinning your wheels.

Rule #1: Change the Cycle

You don’t lift the same way all year, so why should the frequency, intensity, and duration of your cardiovascular workouts stay the same? They shouldn’t.

When you’re trying to add muscle, keep your aerobic work to a minimum—say, once or twice a week for about 15 to 20 minutes. This will limit your energy expenditure and allow your body to concentrate on building muscle.

When you’re trying to get lean, increase your cardio training to two to four times a week, to help strip away excess body fat.

At all times, alternate your cardio methods so your workout’s not so boring—treadmill running 1 day, rowing or elliptical training the next, cycling the day after that.

RULE #2: Separate cardio from lifting

Serious lifters worry that cardiovascular training will impede their ability to recover from intense strength training. That all depends on when and how you do your cardio.

Keep your cardio days and strength days as removed from each other as possible. That way your cardio won’t hinder gains in strength and size. For instance, doing a tough cycling workout after you hammer your legs with squats and lunges isn’t a good idea if your goal is to build bigger legs. Save your cardio for the next day, or even 2 days later, to rest your legs.

If you must do cardio and weights on the same day, choose a form of aerobic work that emphasizes body parts your weight lifting didn’t focus on that day. So, if your cardio choice is rowing, which works your upper body as much as it does your legs, row on a day when your weight session doesn’t concentrate on your upper body.

Whichever route you choose, just be sure to hit the weights first. You don’t want to wipe yourself out before your weight routine—you won’t get the most out of your session, and lifting when you’re tired can be dangerous.

RULE #3: Don’t make an impact

Your body has enough to contend with in repairing the damage that lifting inflicts on it. The last thing you need to do is break it down further with high-impact cardio training.

Concentrate on cardio workouts that minimize microtrauma—the small tears to muscle fibers that are part of the process of building new muscle. Running on hard surfaces like asphalt or concrete can be traumatic to muscles and joints. Jumping rope can cause similar problems.

Your best bets for low-impact exercise are swimming, cycling, and using an elliptical machine.

RULE #4: Ignore the “fat-burning zone”

It’s a myth that you have to work out continuously for 20 minutes before you begin burning fat. The thinking once was that you needed to exercise in a range between 60 percent and 80 percent of your maximum heart rate. Any lower was too easy, and any higher made it too difficult to efficiently use fat for fuel.

Ignore that theory. Your body uses more energy overall when training at high intensities—just look at the physique of a sprinter. Going all out also makes better use of your time. You can finish your cardio in an intense 10- to 15-minute workout.

Stick to interval workouts that feature short bursts of high-intensity movement followed by active recovery periods. (See the sample workouts on the next page.) This approach is best for your heart and for fat loss.

RULE #5: Choose the path of more resistance
Changing the gears on a bike and altering the gradient on a treadmill, for instance, are great ways to increase intensity. Just be careful to find a level of resistance that won’t reduce the amount of work you’re able to do when you return to the weight room.

BULK CYCLE (12 weeks)

Do this when you’re trying to add muscle.

Frequency: Twice a week

Duration: 10 to 15 minutes (not including warmup and cooldown)

Protocol: Intervals

Intensity: High

Example: Stationary cycling

Warmup: 5 minutes of light pedaling

Work interval: 20 seconds of pedaling as fast as you can

Recovery interval: 40 seconds of light pedaling

Total reps: 10 to 15

Cooldown: 3 to 5 minutes of light pedaling

LEAN CYCLE (8 weeks)

Do this when you’re trying to gain definition.

Frequency: Two to four times a week

Duration: 15 to 20 minutes (not including warmup and cooldown)

Protocol: Intervals

Intensity: High

Example: Rowing

Warmup: 3 to 5 minutes of light rowing

Work interval: 45 seconds of hard rowing

Recovery interval: 90 seconds easy

Total reps: 7 to 9

Cooldown: 3 to 5 minutes of light rowing

Perfect Form: Dumbbell Incline Bench Press

The incline bench press works primarily the upper region of your chest. It also involves your front deltoids, triceps, and serratus anterior—a small but important muscle that helps move your shoulder blades.

Add the incline press to your chest workout after your flat-bench or pushup routine. Three sets of eight to 12 repetitions will help you build a larger chest.

A common mistake: sitting too vertically, which incorporates your shoulders too much in the move, preventing you from lifting more weight. Position the bench at an angle between 45 and 60 degrees.

Also, a lot of men like to lower the dumbbells so they’re next to their upper chest. Don’t—this puts too much stress on the shoulder joints. Lower the weights farther forward, in a plane that intersects your body just below chest level, until your elbows form 45-degree angles and the weights are at shoulder height over your upper arms.

Grab a pair of dumbbells and lie faceup on a bench. Place your feet flat on the floor, draw your abs in, and push your lower back into the pad. Press the dumbbells above you in a slightly arcing line toward the midline of your chest.

It’s not necessary to clank the weights together—that can cause shoulder impingement, plus it annoys the rest of us trying to work out. Keep them 1 to 2 inches apart. Squeeze your chest muscles at the top of the move. Then reverse the same slightly arcing motion to lower the dumbbells under control.


Basics of Carbs and Non Carbs

Sharing basics of Carbs and none carbs items, which are soil important for your physic.


15 Starchy or Complex Carb Foods

  1. Oatmeal (old fashioned or Steel Cut)
  2. Yams (almost same as sweet potatoes)
  3. Brown rice (love basmati, a long grain rice)
  4. Sweet potatoes
  5. Multi grain hot cereal (mix or barley, oats, rye, triticale, and a few others)
  6. White potatoes with skin (glycemic index be damned!)
  7. 100% whole wheat bread
  8. 100% whole wheat pasta
  9. Beans and lentils (great for healthy chili recipes)
  10. Cream of rice hot cereal
  11. Quinoa
  12. Couscous
  13. Pumpkin
  14. Butternut squash
  15. Fresh beets

15 Carb Rich Fruits

  1. Grapefruit
  2. Apples
  3. Blueberries
  4. Cantaloupe
  5. Oranges
  6. Bananas
  7. Peaches
  8. Grapes
  9. Strawberries
  10. Pineapple
  11. Black berries
  12. Plums
  13. Pears
  14. Acai berries
  15. Mango

15 Vegetables Lower in Carbs but high in Nutrients

  1. Broccoli
  2. Kale
  3. Asparagus
  4. Spinach
  5. Salad greens
  6. Tomatoes
  7. Peppers (green and red)
  8. Onions
  9. Mushrooms
  10. Cucumbers
  11. Zucchini
  12. Carrots
  13. Green beans
  14. Peas
  15. Cauliflower

Top 15 Protein Rich Foods

  1. Eggs
  2. Whey protein (protein powder supplement)
  3. Chicken breast
  4. Salmon (wild Alaskan)
  5. Turkey breast
  6. Canned tuna (solid white)
  7. Nuts (walnut, almonds, pecans)
  8. Pumpkin Seeds
  9. Tofu
  10. Seitan
  11. Top round steak (grass fed beef)
  12. Flank steak (grass fed beef)
  13. Cod fish
  14. Greek yogurt
  15. Rainbow trout

15 Healthy Fat Sources

  1. Flaxseed
  2. Almonds
  3. Olive oil
  4. Avocado
  5. Walnuts
  6. Virgin coconut oil
  7. Salmon (wild caught)
  8. Peanuts
  9. Clarified butter
  10. Ripe olives
  11. Peanut oil
  12. Hemp seed oil
  13. Pecans
  14. Cashews
  15. Dark chocolate


Fasting is good for your health and Soul?

Fasting has always been considered good for the body. It helps detoxify and declutter the system and is often used as a fitness jumpstart. Ramadan, however, is a lot different with people going 14 to 18 hours without food or water for a whole month.

This routine is very similar to intermittent fasting. You eat healthy meals to get your calories in during 8 hours of the day while you go without food for the rest of the day (16:8).  In this method, you are allowed to have fluids like water, black coffee or tea, and green tea. You can also slowly work your way to this ratio by starting at 12 to 14 hours of fasting.

People who fast during Ramadan do talk about some weight loss in the first two weeks but most have lower energy levels or eat too much at iftar. Science proves that this may just be a mental thing – where you feel starved and tend to gorge on food when you actually aren’t deprived. Mind over matter can help you make the most of this month health-wise. Ramadan in the UAE might be the best month for non-Muslim expats to try fasting owing to the lack of tempting store displays for most parts of the day.

Here’s why this month of fasting could do wonders for you, mentally and physically.

  1. Fat stores start burning

In the usual calorie-counting method, the focus is on burning calories consumed per day and per week to see results in losing weight. In intermittent fasting, the burning goes beyond just calories consumed. In a fast of at least eight hours a day, sugar and carbs consumed on that day get burnt up completely, after which the body turns to its fat stores for energy. However, it is essential to remember that the meals that you do have should have a healthy mix of proteins, fats, and limited carbs to ensure muscle-retention.

  1. Human Growth Hormone

At the 2011 annual scientific sessions of the American College of Cardiology in New Orleans, research showed that intermittent fasting triggered a 1300 per cent rise of human growth hormone (HGH) in women, and 2000 percent rise in men. Why is this important? HGH helps you lose weight without losing muscle, and helps maintain longevity and regulate metabolism. High-intensity interval training is another way to increase HGH in a normal exercise regimen.

  1. Brain booster

Intermittent fasting pushes the body to a state of mild stress promoting increased production of a protein called brain-derived neurotrophic factor or BDNF. This protein helps in rejuvenation and regeneration of brain stem cells and boosts memory and motor function. According to Mark Mattson, a neuroscience investigator at the National Institute of Ageing (United States), Intermittent fasting could even delay the onset of Parkinson’s disease and Alzheimer’s.

  1. Triglyceride, cholesterol and insulin resistance

Intermittent fasting has been proven to reduce blood pressure, regulate triglycerides and bad cholesterol, and tackle insulin resistance. These are risk factors for heart disease, which is one of the most common reasons for untimely deaths in humans. Insulin resistance increases the risk of Type-2 diabetes and healthy fasting helps regulate sugar levels and insulin levels.

  1. Reverse aging and diseases

Oxidative stress can result in a lot of age-related neurodegenerative conditions or other diseases from damage to biomolecules in the body. These include chronic ones like cancer, diabetes, arthritis, stroke, Alzheimer’s, Parkinson’s among others. Long-term inflammation is also negative for the body and signal conditions such as Crohn’s disease, arthritis, obesity, asthma, and cancer. Intermittent Fasting can help reverse these factors to an extent by detoxifying the body and producing anti-inflammatory compounds, without risk of malnutrition.

In conclusion, intermittent fasting is amazing for the body if done right. As always, this is an informative guide only. Talk to your doctor or nutritionist before starting this if you’re not used to such kind of fasting. If you’re looking at weight loss, exercise right before iftar, on an empty stomach but with the prospect of fueling up later. Break your fast on healthy balanced meals, and work on detoxifying your body and mind.

Ramadan Kareem!