Stay energized all day.

🌈 1367 – Wednesday, 13 August 2025 23:34

London

Tonight, I’ll be heading to bed soon. It’s been a warm evening, though earlier in the afternoon it rained with thunder and lightning. The storm was beautiful to watch, and when it cleared, my mind felt lighter too.

This morning I woke at 8:20, feeling fresh after a good night’s rest, likely thanks to yesterday’s workout. While still in bed, I read two rukus of Surah Kahf. I then read Dad’s four daily Urdu prayer messages, which I use as practice to improve my Urdu. After that came affirmations, and then I sat up to meditate and complete my morning recitations:

• 40 Surah Alham,

• 33 SubhanAllah,

• 33 Alhamdulillah,

• 33 Allahu Akbar,

• 100 Astaghfirullah,

• 100 Ya Noor,

• 7 Durood Sharif,

• 40 La ilaha illallahu Muhammadur Rasoolullah.

The view outside was clear and bright, though without the sun. I wanted to exercise before work, but wasn’t sure whether to swim, run, or go to the gym. I logged in to work first to clear a few tasks, then decided swimming was best.

At Marshall Street Leisure Centre, Carnaby Street was still quiet, and I could take my bike inside, which was convenient. The swim was excellent—I won’t count strokes, just grateful for the energy and rhythm. Afterwards, I cycled back, prayed Fajr, had daal and chawal for breakfast, and settled in for work.

Around 11, I called Mum. It was afternoon for them, and though she and Dad were napping, she was glad to talk. She told me about their foot appointment yesterday, which I’d missed calling about since I was in the office. We caught up briefly and said goodbye.

The workday flowed smoothly. At 13:20, a friend called, just checking in and reminding me of sweets. Around 14:30, my brother overseas added me to a video call so I could greet my niece (five months) and nephew (two years). Seeing them lifted my spirits.

I logged off at 17:45, called Mum again to say goodnight, then tidied up and scrolled my phone for a bit. At 18:30, I headed out intending to test my new bike pump and do some pull-ups at the gym. Instead, the pump deflated my tires completely. So I walked from Green Park to Piccadilly Circus with headphones on. The streets were crowded, but I enjoyed the walk and thought I should do it more often.

At the gym, I felt strong and extended my session to include several arm exercises:

• 4 sets of 11 reps each of tricep presses,

• stretch skull crushers,

• rope tricep extensions,

• EZ bar arms,

• barbell curls,

• caveman curls,

• seated hammer curls.

After a shower, I checked my phone and saw family birthday messages for Dad; it was past midnight for them there. At my 20:36, my sister wished him, followed by my brother at 21:03, and then me at 21:06, adding my gratitude and love for him.

Back home, I cooked dinner while waiting for a friend whose boiler is broken – he planned to stay over and go to work the next day from my place. Before letting him in, I quickly tidied the basement stairs. He helped me fix the bike pump and filled my tires.

Now the Virgin Radio is some, playing some crap and I’m winding down while my mate trying to sleep.. I should turn the light and music off soon.

3 things I felt grateful for today:

• Grateful for just being alive.

• Grateful the ideas that came during my walk home.

• Grateful for living where I am and not in any war conflict zones on earth! Guys, please stop fighting!

Around the world today:

• Ukraine and Russia war – Russia seized 76 square miles of Ukrainian land in the week up to August 12, marking a sharp 145% increase compared to gains during the previous week; over the month (15 July–12 August), Russia gained a total of 241 square miles. (Reuters)

• Israel and Palestine war – The Gaza humanitarian crisis deepened, with UN experts describing the destruction of healthcare infrastructure as “medicide,” and mounting malnutrition and violence suffered by aid-seeking civilians, prompting urgent condemnation and demands for an immediate resumption of aid access. (The Guardian)

• DeepMind unveiled Genie 3, a next-generation “world model” that can generate interactive, playable environments from text prompts, marking a renewed focus on agent-based AI that operates within AI-generated worlds.

What would it take for me and for you to wake up 10 x times bigger, thicker, leaner, muscular, wake up grateful, happy, healthy, energitic, wake up early, make it to workout in the morning, start work on time, everything to be okay with family, friends and everyone around, then have a relaxing, relaxing, relaxing yet a productive day tomorrow?

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Goodnight, good luck!

-Ash Khaleem