Mariya Khan

24/08/2025

📖✨ Think before you eat. Question before you believe. Learn before you repeat.

I spent years buried between research papers, science-backed studies, and real-life transformations. In the absence of clarity, I found answers in evidence. I lived through myths about “carbs making you fat,” “lifting weights bulking women,” and “detox teas fixing your health” - only to discover that the truth was far more liberating.

🧠💪 Nutrition isn’t about punishment. Fitness isn’t about chasing perfection. Health isn’t found in shortcuts. It’s built in the consistent choices you make every single day.

📌 There are worse crimes than overeating. One of them is believing the wrong information about your own body.

So here’s my challenge to you:

👉 What’s the biggest myth about health, fitness, or nutrition you once believed?

Drop it below ⬇️ let’s break the chains of misinformation together.

23/08/2025

Hair Loss, Fatigue, Depression? It Could Be THIS! If your hair loss is increasing, you feel constant fatigue, body aches, weak bones and muscles cramps, or you’re always mentally and emotionally drained… please get your Vitamin D blood test done today. 🧪

👉 95% chances are… all of this is happening because of Vitamin D deficiency.

Here’s what no one tells you:
❌ Vitamin D deficiency is not just about hair loss or osteoporosis. It also causes:

Depression, mood swings, anxiety, restlessness
Growing belly fat & weight gain
Loss of interest in your favorite activities
Weak bones, softening of bones (osteomalacia) and muscle pain

💡 The scary part? Osteomalacia silently weakens you from the inside until even simple daily tasks feel impossible.

✅ How to fix it? Add Vitamin D-rich foods: Salmon, Tuna, Beef/Mutton Liver, Mushrooms, Eggs; but diet alone is not enough! If your sunlight exposure is limited, and most people can’t maintain optimal Vitamin D levels with food alone, hence taking a D3 supplement is a good option and I personally use Nature’s Bounty USA's Vitamin D3 supplements. Depending on your deficiency, dosage can range from 1,000 IU to 10,000 IU daily, usually for at least 3 months.

💥 Once you fix your Vitamin D deficiency, you’ll notice:
✨ More energy
✨ Better focus & concentration
✨ Reduced anxiety, stress & irritability
✨ Improved mood & motivation
✨ Stronger bones, healthier hair & glowing skin

👉 Don’t wait. Get your Vitamin D test done today. Start supplementing. Your body and mind will thank you.

💬 Comment below: Have you ever tested your Vitamin D levels? If so what are your D3 level?

🔑 Use code "MARIYA05" for **5% off** and feel the difference!

Order at:
✨️ 0302-2012526
✨️ 0333-2750875

21/08/2025

💭 At the end of the day, it’s YOU vs YOU. Not your boss. Not your friends. Not the world. It’s your Higher Self vs your Lower Self.

⚡Your Higher Self wants discipline, growth, clean eating, training, mental strength & success.

⚡Your Lower Self craves comfort, junk food, excuses, procrastination & instant gratification.

If your lower self keeps winning… your dreams will keep dying.
🚫 You’re not fighting the world.
🚫 You’re not fighting bad luck.
👉 You’re fighting your own excuses, fears, cravings and comfort zones.

Your lower self must die for your higher self to rise, because you can’t win in life if you’re already losing in your mind.

💪 When you master this battle, you’ll:
✅ Burn stubborn body fat & build lean strength.
✅ Heal your hormones, slow down aging & boost your energy naturally.
✅ End anxiety & stress by rewiring your mindset.
✅ Develop unstoppable consistency & confidence.
✅ Unlock real transformation → mind, body & soul.

⚡ Your mindset is the battlefield. Once you conquer it, your body, health and life will follow.

💪 Ask yourself daily: Am I feeding my higher self, or letting my lower self take over? The choice is yours. The fight is yours & the victory is yours.

🔥 Comment “I Choose My Higher Self” if you’re ready to take control.

👊 Share this with someone who needs a wake-up call today.

📌 Save this post - because the battle is daily.

19/08/2025

Sitting is the NEW smoking, and it’s silently destroying your health. The solution? Micro-walks. Just 11 minutes a day can cut your risk of heart disease, diabetes & premature aging.

✨ Benefits of daily walking:
✅ Reduces risk of obesity & diabetes
✅ Boosts heart & lung health
✅ Relieves back pain & stiffness
✅ Improves mental clarity & mood
✅ Increases energy & longevity

💡 Start with 11 minutes a day. Build it up to 30 minutes. This small habit can literally add years to your life! 💚

🔥 Myth: Walking short distances isn’t enough.
✅ Truth: Even micro-walks are proven by science to lower inflammation, improve blood circulation, and reverse sitting damage.

👉 Tag someone who sits too much & needs this reminder! What’s stopping YOU from taking your 11-minute walk today?

16/08/2025

Success doesn’t come by chance, it comes by DESIGN. By failing to prepare, you are preparing to fail. Success isn’t luck, it’s strategy plus action. Planning is just the blueprint. You must Dream it. Believe it. Work it. Achieve it

🛑 Planning alone won’t change your life.
🔥 Action will.

💡 Here’s why preparation & action matter (in fitness, nutrition and life):
1️⃣ Fitness: Without a workout plan, you wander. Without ex*****on, you stay stuck.
2️⃣ Nutrition: Meal plans don’t work unless you actually eat clean, consistently.
3️⃣ Mindset: Vision boards are useless unless you get up & put in the reps daily.
4️⃣ Life: Clarity without courage = wasted potential.

✨ The formula is simple: Plan. Prepare. Act. Adjust. Succeed.

🔥 COMMENT below: Are you more of an over-planner or an action-taker? Let’s see how many of you are ready to turn plans into RESULTS.

15/08/2025

☠️ Cancer hates this tea… but your body will love it!

Lemongrass tea & hibiscus tea; nature’s anti-cancer, anti-inflammatory powerhouse.

One cup a day can protect your cells, detox your liver and boost your immunity.Brew it. Drink it. Heal from the inside out. DO NOT ADD SUGAR and follow a healthy routine (How to do that? Start following my publicly posted 100 Days Series from Day 1)

13/08/2025

If you’re always tired, stressed, or struggling to sleep… it might be one mineral that’s missing from your life!

Magnesium regulates 300+ vital body functions, from calming your mind to balancing your hormones, relaxing your muscles and helping you sleep like a baby. Yet, most people in Pakistan are deficient without knowing it… leading to anxiety, fatigue, poor focus, and restless nights.

The solution? Magnesium Glycinate - gentle on the stomach, improves sleep quality, reduces stress, boosts energy and supports healthy nerves. I have personally used this supplement and my mother has been taking it for the past six months & the results have been truly promising. I highly recommend making magnesium glycinate a part of your daily routine.

Order yours today and feel the difference.

✔ For Orders/Queries: 0305-7778626
✔ WhatsApp Support: 0305-7770726

✔ Halal Certified
✔ 100% Genuine Products
✔ Available Nationwide in Pharmacies & Stores
✔ Free Delivery Across Pakistan
✔ Trusted by Millions – Pakistan’s No.1 Vitamin Brand

🔗 Shop Now: https://herbiotics.com.pk/products/magnesium-glycinate

Muscle Recovery | Better Sleep | Stress Control | Mental Focus | Magnesium Glycinate Herbiotics Health Care

12/08/2025

Meet Mariya Khan, Nation’s Leading Peak Performance Coach, Health, Fitness & Wellness Expert, Life Strategist, Nutritionist and USG Legal Contracting Specialist who’s rewriting what it means to live strong, look young & feel unstoppable.

For over a decade, Mariya’s life-changing programs have helped people burn fat, reverse diseases and aging, regain energy and unlock peak performance - all with her signature mix of science-backed fitness, nutritional mastery and mindset transformation.

🔥 She doesn’t just coach you… she rebuilds you.
🔥 She doesn’t just talk about success… she strategizes it.
🔥 She doesn’t just inspire… she transforms.

💪 If you’re ready to be the strongest, healthiest, most confident version of YOU, follow now — your transformation starts today.

11/08/2025

The most important decision you will ever make is to build your own life - brick by brick, habit by habit. In fitness, nutrition, health, and mindset, nothing changes until you decide to create the life you dream of. Your body transforms, your energy rises, your mind sharpens and that’s when you stop surviving and start truly living.

You are the most important project of your life!

[build your own life, fitness transformation, nutrition for health, mindset shift, life coach advice, energy boost, healthy lifestyle change]

09/08/2025

Only 3-5 days in and you're already feeling exhausted... searching for results that just aren't showing up yet?

💥The biggest power in life comes from unwavering consistency. Achieving your goals isn't about instant results—it's about showing up every day and executing the same actions consistently. Success doesn’t come from a single effort, it comes from repeated actions done over time.

🔥 Whether you're building your dream body or a successful career, the same principle applies: repetition builds results. When you're consistent in the gym, eating right in the kitchen, and getting quality sleep, success WILL come, but it takes time.

⏳Every time you show up, you clear one level, and then move on to the next. But with every next level, there’s a new challenge waiting. This is where the magic happens—Repetition is KING.

💪 Repetition builds muscle. Repetition builds strength. It’s the small wins each day that matter most. Relentless consistency is the true name of the game. Stick with it, be patient, and put in the work. Rome wasn't built in a day, and neither will your success.

08/08/2025