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Khadija
51 years old“Up and down the stairs, I had to hold both sides… I have less back pain, less knee pain.”
These are Hamza’s clients
He trained every one of them himself. Same pain you have. Here they are, in their own words.
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Mike
72 years old“I’m basically pain-free most of the time. I can walk without a limp. My posture is better. My balance is better.”
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Adiba
51 years old“He guided me step by step, taught me how to exercise safely, and helped me build my strength and confidence again.”
Khadija and Adiba asked for their faces to be blurred. Every quote is in their own words. None of them had a secret. They had a plan, a coach, and they kept showing up.
This is for you if you know these moments
- Your normal day hurts. At your desk at work. At the stove, cooking for your family. Doing the chores around the house. Nothing heavy. Just life, and it hurts.
- Walking hurts. Stairs are worse. You hold the rail on every staircase and take it one step at a time, wincing at every step.
- Sitting down hurts. Getting back up hurts more. You pick your chair by how easy it is to get out of.
- Bending down hurts. You drop something, and bending over to get it is painful. Some days, you just can’t bend that far.
- Even sleep isn’t safe. You roll over the wrong way, and the pain wakes you up. Awake before Fajr, and not by choice.
- The kids want you on the floor with them. Your children or grandchildren want to play, and you can’t get down there. Or you can, and getting back up is the problem.
Maybe it isn’t you. Maybe you’re here for your mom or your dad. You watch them wince every time they stand up, and they still tell you they’re fine.
Needing your kids’ help at 70 is one thing. Needing it at 50 is something else.
Nobody wants to be that parent. Not because your kids wouldn’t help. They would. But you’d rather be the one still helping them.
Why nothing has worked yet
Stretching gives you relief. It doesn’t make you stronger.
Stretching
You loosen the muscle. It feels better for a few hours, maybe a day. Then you’re right back where you started.
Strength
A stronger muscle holds your joint in place. All day. Every day. It takes the load, so your knee and your back don’t have to.
So the fix is strength. With weights, in a gym, a little more every week.
It’s new. It’s exciting. And every time you go up, you feel it: a real sense of accomplishment.
THE HIJRAH METHOD™
Two phases. Ninety days. You don’t go back.
Hijrah means to leave something behind. That’s the plan for your pain, and it’s the same plan Hamza used with Khadija, Mike and Adiba.
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Before day one
It starts with intention
Before any training, you make the intention to leave this pain behind for good. Everything after that is Hamza’s job and yours, together.
Your body has a right over you.
SAHIH AL-BUKHARI 1975 -
Phase 1, weeks 1 to 6
Departure
You take off from your old habits.
- The Hijrah AssessmentOne hour, live on camera. Hamza watches you move and finds where your pain is really coming from.
- A program built for youMade from that assessment. Your body, your schedule, not a photocopied sheet.
- Hamza on message, any timeQuestions, form checks, a bad day. You have him 24/7.
- A weekly check-in callYou do your tests, you tell him everything, and he adjusts your plan.
- Consistency
- Accountability
- New exercises
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Phase 2, weeks 6 to 12
Arrival
Your program is rebuilt at week six, because by then your body has changed. The constant pain stays behind. Now you deal with the occasional flare-up, and week by week, Hamza helps you put those out too.
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Day 90
Back to the things you stopped doing
The stairs, the floor, the full prayer, the full night’s sleep.
If it doesn’t work, we don’t stop.
Do the work for the ninety days. If your pain and your movement haven’t measurably improved, Hamza keeps coaching you for free until they have.
What you get in your 90 days
- The Hijrah Assessment. One hour with Hamza, live on camera, in English or Urdu. He watches you move and finds the real problem.
- Your own program, built for your body. Rebuilt at week 6, because by then your body has changed.
- A check-in call with Hamza every week. He watches you do your tests, you tell him everything, and he adjusts your plan.
- Hamza on message in the app, 24/7. Any question, any day.
- Your gym membership paid, up to $100 a month.
- A pull-up bar shipped to your door, with a Project Everfit hoodie.
Why Hamza does this
Years ago, Hamza hurt his back on a seated cable row. He reached down for his water bottle and couldn’t get back up. Stuck, bent over, in the middle of the gym.
So he went down the rabbit hole. How do you actually fix this? Not hide it. Fix it. He tested it on himself, and got stronger than he’d ever been.
Then he looked around. His aunt, his grandmother, his grandfather, his dad, his uncle. They’d been living with knee and back pain for years. Quietly. So he started helping them, one by one. He saw it as sadaqah.
Since 2023 he has helped more than 45 people get out of knee and back pain. Most of them were over 40. Most of them had been told it’s just age.
It isn’t. One coach. Five new clients a month.
Five new clients a month. That’s the cap.
A weekly call, a program rebuilt at week six and same-day replies for every client. That’s what one coach can do properly. When this month’s five are gone, the next start is next month.
Free guide
Not ready for a call? Start with the free guide.
The Ultimate Knee & Back Guide: the exact workouts Hamza gives his own clients.
- Hamza’s health screening
- Two 10-minute tests
- Three programs
- A video for every exercise
Make the intention. Take the first step.
A few quick questions, about two minutes. If it’s a fit, you pick a time for your free 45-minute assessment call straight after.