IT'S not easy to work out while you are fasting, but for fitness coach Nana Al-Haleq, Ramadan does not mean rest. From Monday to Wednesday, she does strength or fusion workout and on Thursday she does specific athletes performance training at Traine Club.
It's rehab pilates on Friday and light flexibility or rest on weekends.
She says she doesn't make any significant changes to her active routine since her body is able to adapt to the training volume.
"If I'm feeling lethargic, I'd usually listen to my body and rest. Another important note is to wear the right performance gear in order for you to reap the full benefits of working out. When you feel good in what you wear, you' d definitely perform better," says Nana, who is also an Under Armour ambassador.
GET MOVING
Nana says although we are fasting, we need to get our body moving to ensure our bones, joints, mental and physical health stay healthy.
"Working out during Ramadan doesn't mean we have to engage in strenuous or vigorous exercises. Choose something that fits how our body feels on that particular day,"
"The benefits of it are endless. We can maintain muscle strength and endurance, prevent physical declined due to prolonged rest and improve mobility, among others,"
"The key is to choose an activity that fits our capabilities. Ramadan certainly is not the time for you to strive for a new performance record or dive into new fitness challenges but you should still stay active,"
"Be kind to your body and always listen to what it is telling you. If you need to drop the weight, drop it. And if your body demands rest, its okay to chill and do something light like brisk walking. Always do what's best for your body and be consistent," she says.
NUTRIENT FIRST
Food-wise, she says she keeps it simple and nutritious to ensure that there is enough energy throughout the day so her body can function optimally.
"Typically, the dishes that my husband and I prepare at home would be simple ones. Our go-to meals are mixed grain rice, pan-grilled organic chicken marinated with turmeric, spices, savoury tomato or chilli and a variety of green, leafy or cruciferous vegetables on the side,"
"We like to use spices that are high in antioxidants in our meals to help decrease inflammation and reap as much health benefits from our meals,"
"Usually, we would limit red meat intake to once a week, local fishtwice a week and eggs around 2 to 3 times a week. No dairy or cheese in our meals as both of us are intolerant to those but we do have some occasionally, if they are lactose-free,"
"We also make sure we incorporate enough fibre, vitamins and minerals in our diet from food and supplements," she says.
SIMPLE WAYS
Since its Ramadan, it is unlikely for us to not lose a little bit of muscle mass since we are fasting and may not be able to nourish our body with adequate protein and calories, Nana says.
If you don't work out, she says, there are some ways to maintain muscle mass.
"Try your best to hit your daily calorie requirements. It can be challenging as one's appetite might decrease during fasting month. If this is the case, try to add in a complete meal smoothie during your eating window,"
"Try your best to hit your protein intake. Add in protein smoothie if you need too. Finally, if you can, try your best to engage in the easiest variation of exercises such as wall pushup, glute bridges and non-weighted seated leg extension, all of which you can do at home during leisure time," she says.
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