Mariya Khan

Mariya Khan Entrepreneur | Life Strategist | Health, Fitness and Wellness Coach | Nutritionist

Nation's No.1 Health, Wellness and Life Strategist and an accomplished Government Contracting Specialist with over 15 years of exceptional service at the US Embassy, Islamabad.

14/02/2026

Day 26/100 _ The love, attachment and expectations you keep placing on others will often lead only to disappointment.

Real love begins when you turn inwards and self-love is not flowers or chocolates. Self-love is self-care.

1. Wake up and make your bed.

2. Drink water before anything else.

3. Take deep breaths for a few minutes.

4. Stretch your body.

5. Go for a calm walk in nature.

6. Practice grounding (earthing).

7. Write three things you are grateful for every day.

8. Read a few pages of a book.

9. Eat nourishing, healthy food.

10. Smile at yourself in the mirror.

11. Sit in silence with your own thoughts.

12. Keep your posture strong.

13. Organize and declutter your space.

14. Journal your thoughts and emotions.

15. Set small, achievable daily goals.

16. Do something creative.

17. Move your body with exercise or yoga.

18. Prepare one healthy meal.

19. Practice meditation.

20. Avoid mindless social media scrolling.

21. Focus on positive inputs.

22. Drink at least two liters of water daily.

23. Plan your day, week, month, and year.

24. Visualize your dreams and goals.

25. Stay away from screens one hour before sleep.

26. Prioritize deep, restful sleep.

Self-love is discipline. Self-care is daily action.



[Valentine’s Day, 14th February, love day, propose day, how to find the love of your life, how to find love]

📍Shop #12, Flower Market Jinnah Super, Islamabad

12/02/2026

Our biggest problem is believing we shouldn’t have problems.

No one is coming to knock on your door and say, “Here is happiness.” No one is handing you confidence, peace, or success.

Whatever you’re struggling with right now… stress, anxiety, failure, heartbreak, weight loss plateau, lack of motivation; there is a lesson inside it.

And the faster you learn the lesson, the faster the suffering ends.

This isn’t just fitness.
This is mindset training. Mental strength.
Emotional resilience.

We are not only training the body.
We are training the mind.

You create energy.
You create happiness.

Real transformation happens when you combine physiology (body training) with psychology (mindset shift).

Start with your body.
Discipline your physiology.
Elevate your mindset.
Change your life.



👉 Comment “FAST FORWARD” if you’re ready to stop waiting for happiness.

11/02/2026

Ramadan is coming and this year, we are not just fasting, we are upgrading.

Welcome to Fast Forward 12 Steps Ramadan Blueprint.
A science-backed Ramadan transformation plan designed to move your life one year ahead in just 30 days.

Here’s the truth most people don’t talk about:

Science shows that within 28–30 days, your skin cells regenerate. Your body continuously rebuilds itself.

Through intermittent fasting, we activate autophagy (deep cellular cleansing) and support neurogenesis (the creation of new brain cells).

Ramadan isn’t just spiritual detox.
It’s biological renewal.

Autophagy removes damaged cells.
Neurogenesis strengthens mental clarity and emotional resilience.

This Ramadan, I’m staying consistent on ultimate cellular regeneration, autophagy and brain rewiring.

If you want to move your life one year forward in 30 days;
Join the Fast Forward Ramadan Program.

Comment “RAMADAN RESET” if you’re serious.
Save this. Share this. Start preparing now.

̇ntermittentfasting

10/02/2026

Your brain is addicted to tragedy.
But no one taught you to imagine the best-case scenario.

This is the Anxiety Algorithm at work.
We are biologically wired to scan for threats. So we mentally rehearse the breakup, the failure, the rejection and call it “being realistic.”

But here’s the truth:
Worry is just a prayer for what you don’t want.

When you only visualize worst-case scenarios, you program your brain’s Reticular Activating System to hunt for danger. You literally train your mind to spot failure.

Why is imagining total success called delusional…
…but imagining total ruin called responsible?

Both are imaginary—until one becomes real.

Balance the equation.
For every minute you prepare for the crash, spend one designing the flight.
You can’t hit a target you refuse to look at.

If your mind keeps looping disaster…
it’s time to manually override the default setting.

💬 Comment “RESET” if this hit home
🔁 Share with someone stuck in anxiety
💾 Save to reprogram your mindset



🎵 Credits: I Know What You Want x Madisch Calley madisoncalley

08/02/2026

Learning this changed everything for me.

This mindset shift is what finally unlocked clarity, peace and alignment for me. Most people overthink. The awakened ones notice.

💬 Comment “FLOW” if this hit you
🔁 Share with someone stuck in overthinking
💾 Save this for your next mental reset



✨Credits: Original audio | alimuhammetr

Fear or faith… both demand you to believe without proof. So here’s the real question people avoid asking, “Do you like ...
07/02/2026

Fear or faith… both demand you to believe without proof. So here’s the real question people avoid asking, “Do you like the person, who you are becoming?”

Because healing doesn’t shout. Growth whispers & transformation happens quietly… like rain, not thunder.

The wound is where the light enters you.
And the journey inward? That’s the bravest one.

✨ Comment “READY” if you’re choosing faith over fear.
✨ Save this if it spoke to you.
✨ Share it with someone who needs this reminder.



✨Credits: Parh Parh ilm Sufi Kalam | Bilal Raza

05/02/2026

Muslims already practice intermittent fasting for 30 days every year, it’s called Ramadan. Yet every Ramadan, people ask the same question:

“Why am I gaining weight while fasting?”

Here’s the uncomfortable truth 👇
Fasting alone does NOT guarantee fat loss.

🔍 Research shows weight gain during Ramadan usually happens due to:
• Excessive fried & sugary foods at iftar
• Large portions after long fasts
• Late-night overeating
• Zero strength training
• Poor protein & fiber intake

Yes, Ramadan is a powerful metabolic reset BUT only if you eat nutrient-dense foods, control insulin spikes, and move your body intentionally.

✨ The solution:
✔ High-protein suhoor
✔ Fiber-rich iftar plates
✔ Strength training 3–4x/week
✔ Hydration strategy
✔ Smart calorie timing

Ramadan can be your fat-loss month, not a setback.

💬 Comment “RAMADAN PLAN” if you want a science-based Ramadan nutrition & workout guide for 2026.

🔁 Share this with someone who gains weight every ramdan

04/02/2026

A heart attack at 50 doesn’t start at 50, it starts at 20.
Alzheimer’s at 70 begins silently at 40.
Dependency at 80 is built by habits formed at 30.

Your future health is a direct result of today’s decisions.
Every meal. Every workout. Every night of sleep.

What you do in your 20s, 30s, 40s, and 50s shapes your brain, heart, and mobility for decades.

Chronic diseases are not random.

Inflammation, poor nutrition, stress, lack of exercise, they damage your cells, arteries, and brain quietly for 10 years before symptoms appear.

What’s done is done.
But it’s never too late to rebuild your health.

You don’t need another diet.
You need better fuel.
You need a Nutrition Reset.

03/02/2026

There is serious confusion about dietary fat. Yes, good fats are important for health, but that does NOT mean you should make them the foundation of your meals.

If your daily fat intake exceeds your body’s requirement; even if it’s from “healthy fats”—that excess is stored as body fat.

Your body’s daily good-fat needs are already met with:
• One handful of raw nuts (unsalted, not roasted or caramelized)
• 1 tablespoon chia seeds
• 1 tablespoon flax seeds
• 1 tablespoon coconut oil or olive oil
• Food cooked in desi ghee

Anything beyond this does NOT burn fat, it adds fat.

Recently, some of my clients began their transformation journey. They exercised daily. Ate clean, Yet their body fat increased by 15–20% in just one month.

After detailed analysis, the cause was clear: They were over-consuming good fats.

Instead of one handful of nuts, they ate several handfuls daily. Some even fried food daily in olive oil, assuming it was healthy.

The result? Higher body fat percentage.

From today onward, Use good fats in moderation.

02/02/2026

Late-night peanuts. Almonds. Cashews… Harmless? They might be the real reason your sleep, hormones and waistline are suffering.

Eating calorie-dense foods before bed:
• Disrupts digestion
• Blocks overnight fat burning
• Triggers inflammation while you sleep

That “healthy” night snack? It is silently accelerating aging, hormonal imbalance and belly fat.

🧠 Most people never connect poor sleep with late-night snacking, but the body does.

▶️ Watch this 9-minute breakdown. It might save your sleep quality, energy levels, metabolism, and hormones.

Address

Islamabad

Opening Hours

Monday 11:00 - 22:00
Tuesday 11:00 - 22:00
Wednesday 11:00 - 22:00
Thursday 11:00 - 22:00
Friday 11:00 - 22:00
Saturday 11:00 - 22:00

Telephone

+92518733383

Website

Alerts

Be the first to know and let us send you an email when Mariya Khan posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Mariya Khan:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram