By Nontando Mposo
Cape Town - Exercising during the holy month of Ramadaan can be taxing.
But there is no reason not to continue with your fitness and healthy living goals, says personal trainer Rushda “Rushtush” Ebrahim.
Her Ramadan Programme provides an extensive guide to keeping you on track with your wellness plan during the Muslim month of fasting.
“To me the month represents stillness. Stillness and peace of the body, mind and spirit. It is a humbling month for me, as I abstain from what usually consumes so much of my time.
“Being active and constantly exercising, scheduled nutrition is a big part of my development, so I look forward to removing that luxury; says Ebrahim, who is a personal trainer at Glow Women’s Physique and online trainer for Glow Guide Bodies.
“Exercise is always important. I believe that on a holistic level one should strive for balance.
“Yes, it is a time for sacrifice, and many would argue that giving up training is one of those things.
“People often misunderstand that exercising and eating healthily is not only about aesthetics and feeding one’s ego, it’s also about a better quality of life, stress release, preventing sickness and other illnesses, the list goes on.
“Even though the month is about fasting during the daylight, it’s so much more than feasting at night,” she says.
The programme caters for women who still want to maintain their fitness.
Training starts after breaking one’s fast and the family and loved ones have been fed.
“Planning is everything. As with all goals, small and big, they are achieved through proper preparation. You need to prepare the meals you will be eating, especially when eating out at family and friends.
“Traditionally, the foods we eat are high in calories and generally unhealthy. Take your own meals to friends or family if you are unsure about the menu.
“All you then need is a moderate 45-minute workout session everyday. Every workout counts and it all depends on the time you have available to you,” says Ebrahim.
“The timing and intensity of your workouts is what’s going to get you through the month.
“Try to exercise before daybreak or after breaking your fast (but) there are no rules. Some say you should get a session in just before breaking you fast as you will be replenishing the body soon. This is also perfectly okay.”
Ebrahim breaks her fast with a balanced protein shake which often includes baby spinach, green powders, chia seeds, hemp powder and dates to keep things light and will eat another meal before bed.
“Ramadan is definitely not a month to reach your true fitness potential. Don’t expect gains and personal bests.
“Rather focus on overall well-being. Assisting the detox that the body is already undergoing through fasting with moderate cardio.
“Maintain muscle mass with a high protein diet and shorter weightlifting sessions;
“If you are intensely dedicated to your fitness programme, perhaps it’s a time to take a step back, pause and reflect, giving your body a break from a rigorous schedule,” she adds.
Glow Ramadaan Diet: Meal guidelines
1. Try to have a healthy meal ready to eat for when your fast is ending. Remember that many unnecessary calories come from mindless snacking on “quick” junk food because you are hungry. You may be craving salty chips or sweet chocolate, but this is mainly the hunger talking.
2. Always choose a healthy, lean protein as part of your main meal when you break your fast, eg chicken breast, lean beef, fish. Having a lean protein as the basis of your meal will ensure that you are fuller for longer and prevent a blood sugar spike. The same can be said for your first meal before the sun rises.
3. Try to include as much colour as is possible on your plate, whether by having a vegetable soup to start with or simply having two to three portions of vegetables on your plate. More vegetables and fruit during this time means less chance of becoming constipated.
4. Fluids are important. Try to drink at least 200-300ml of water every hour that you are awake after breaking your fast and before the sun rises. Staying hydrated prevents headaches, helps with energy levels and prevents constipation.
5. Allow yourself a small treat every night, but choose only one.
Five ways to avoid overeating
1. Eat slowly and until you are satisfied, and not until you are uncomfortably full.
2. Keep taste tests to a minimum while you’re cooking.
3.Always sit down to eat and be mindful of every mouthful.
4. If you think you’re still hungry, wait 20 minutes just to be sure.
5. Avoid temptation by packing away food as soon as you’re finished eating.
lFor the full Ramadaan programme, see www.rushtush.co.za, or Instagram and Twitter @rushtush
Cape Argus