FullBody Workout – 4 Sets – NO Equipment Needed

Salam Sisters,

Here is a new video in the NO Equipment Series.
Today it No Equipment FULLBODY Workout.
All you need is your energy and some space.

How to use this video?
I have 4 sets of full body workout out. Pick which ones you want to do and repeat each move 10-15 times. Then repeat them 3 times.

Workout Outfits Details: 

Sports Hijab:
– Hooda Ellipse in Black

Modest Sports Tops: 
– Ultra Top II in Pink
– Ultra Hoodie Gen in Gold and White
– Zipper Hoodie in Grey

Leggings: 
– Riada Training Pants II
– Riada Sweat Pants II

Use Code “NURA’ for 10% discount from Nashata.com 

Keep It Healthy,
Nura

S T R O N G E R

“Life at its best is a series of challenges. A big enough challenge will bring out strength and abilities you never knew you had. Take on challenges and you will bring yourself to life.”

Physical Courage is bravery in the face of physical pain, hardship, death or threat of death while moral courage is the ability to act rightly in the face of popular opposition, shame, scandal, discouragement or personal loss.

Mental strength is the ability to regulate your emotions, manage your thoughts and behave in a positive manner despite your circumstances. Developing mental strength is about finding the courage to live according to your values and being bold enough to create your own definition of success. Mental strength involves more than willpower; it requires hard work and commitment. It’s about establishing healthy habits and choosing to devote your time and energy to self-improvement. Although it’s easier to feel mentally strong when life seems simple, often, true mental strength becomes most apparent in the midst of tragedy. Choosing to develop skills that increases your mental strength is the best way to prepare for life’s inevitable obstacles.

Although it’s easier to feel mentally strong when life seems simple, often, true mental strength becomes most apparent in the midst of tragedy.

“The Brave is not one who does not feel afraid, but he who conquers that fear.”

Developing mental strength is a work in progress. It may even take a lifetime of learning. At times it will seem more difficult than other times. How do the toughest people summon the will to keep going? In the book Resilience: The Science of Mastering Life’s Greatest Challenges, the authors studied resilient people for over 20 years. They spoke with Vietnam prisoner of war, Special Forces instructors and civilian who dealt with terrible experiences like medical problems, abuse and trauma. This is a few pointers of what they learnt…

  1. Be Optimistic. Truly resilient people who need to survive the harshest situations and still accomplish goals, balance a positive outlook with a realistic view of the world. But what about when your optimism gets tested and things gets scary
  2. Face your Fears. Neuroscience says there’s only one real way to deal with fear: you need to face it, head on. This is what most resilient people do. When we avoid scary things we become more scared. When you face your fears, they become less frightening. To extinguish a fear-conditioned memory, one must be exposed to the fear-inducing stimulus in a safe environment and this exposure needs to last long enough for the brain to form a new memory which conveys that the fear-conditioned stimulus is no longer dangerous in the present environment.
  3. Have a Moral Compass. They found that the emotional resilient people all had a strong sense of right and wrong. Despite being in situations that could threaten their lives, they always thought about others, not just themselves. They possessed a keen sense of right and wrong that strengthened them during periods of extreme stress and afterward, as they adjusted to life following trauma. Altruism often stood as a pillar of their value system.
  4. Practice Spirituality. This was the #1 thing that one researcher found when studying people who overcame tragedy. He found that religious belief among survivors to be the single most powerful force in explaining the tragedy and in explaining survival.
  5. Social Support. Our brains need social support to function optimally. Connection with others releases oxytocin which calms your mind and reduces stress.
  6. Have Resilient Role Models. Resilient individuals have role models whose beliefs, attitudes and behaviours inspire them. However, often enough, they have bad role models instead – people who provide an example of what they don’t want to be.
  7. Maintain Physical Fitness. Those who are resilient believe that staying fit has helped them both during their traumatic ordeal and during their recovery. The stress of exercise helps us adapt to the stress we will feel when life challenges us. Researchers believe that during vigorous exercise, the “anxiety-sensitive” person is forced to tolerate many of the symptoms (rapid heart rate, sweating, rapid breathing) that frighten them during periods of anxiety. Over time, the “anxiety-sensitive” individuals who continues to exercise vigorously can learn that these symptoms of arousal are typically not dangerous and the fear that these symptoms trigger gradually decreases in intensity (Salmon, 2001).
  8. Keep your Brain Strong. Resilient people are very often lifelong learners. They keep growing their mind, learning to learn and adapting to new information about the world. They continually seek opportunities to become more mentally fit.

“The Brave may not live forever but the cautious do not live at all. For now, you are travelling the road between who you think you are and who you can be”

What is GEMS: Grundy + POPWOW Empower ME Series?

GEMS is a series of fun and easy challenges across different elements, especially tailored to simulate life’s obstacles. GEMS hopes to EMPOWER participants with essential life skills, help to identify and remove any mental obstacles, bring clarity and complete with renewed confidence in themselves and their ability to make decisions and conquer life’s challenges. Participants will learn to enhance their spiritual practice, develop a heightened self-awareness and expand their comfort zone. All they have to do is participate in the activities and collect as many Gems as possible. The more Gems they collect, the more skills they will attain and more confidence garnered. All activities will be conducted as a group to foster social support with command opportunities to develop leadership skills. Don’t worry, no creepy crawlies in included in this series!

GEMS is brought to you by Nashata Active Singapore. Register here : https://shop.nashata.com/en/134-active

20 Legs Workout – No Equipment Needed (Indoors or Outdoors)

Salam Sisters,

Here is a new video in the NO Equipment Series.
Today it No Equipment Legs Workout.
You can do som of these just sitting infront of the TV, literally!
All you need is your energy and some space.

How to use this video?
Pick 5 of the workouts in the video, repeat each move 10 to 15 times, then do 3 sets of all.

Workout Outfits Details: 

Sports Hijab:
– Hooda Hijab in Beige
– Raazglove in Black
– Mumtaz Lite sports Hijab in Maroon
– Amin Extended Sports Hijab in Maroon

Modest Sports Tops: 
– Ultra Top Galaxy Collection II in Beige
– Azza Topletic in Navy
– Azza Topletic in Black
– Azza Topletic in White

Leggings: 
– Fitness Leggings
– Dual Colored stirrup high waist
– High waist fitness in maroon
– Stirrup high Waist in Black

Use Code “NURA’ for 10% discount from Nashata.com 

Keep It Healthy
Nura

 

 

 

20 Arms Workouts – No Equipment Needed (Indoors or Outdoors)

Dear Sisters,

In this video, I share 20 Arm workouts that will help your arms stay strong and toned. You can do those workouts ANYTIME and ANYWHERE.
– NO EQUIPMENT NEEDED 
– NO GYM NEEDED
All you need is your energy and some space.

How can you put those workouts into use?
Pick 5 of the workouts, repeat each move 10-15 time, then do 3 sets of all.

WORKOUT CLOTHES DETAILS:

Sports Hijab:
– Hooda Ellips Sports Hijab in Black
– Hooda Hijab for Dry and wet use with Zipper in Beige
– Raazglove in Grey
(I like to keep my sports hijabs under my clothes. This is just my preference)

Modest Sports Tops:
– Athleisure Top in Purple
– Ultra Top Galaxy Collection II in Pink
– Ultra Top Galaxy Collection in Beige
– Azza Topltic in Blue

Pants: 
– Jasmine Pants

Share with me if you do any of those workouts.
let me know if you have any questions or request specific workout videos.

Use Code “NURA’ for 10% discount from nashata.com

Keep It Healthy
Nura 

 

 

 

 

 

 

 

20 Abs Workouts – No Equipment Needed (Indoors or Outdoors)

Dear Strong Ladies,

In this video, I share 20 Abs workouts that you can do anywhere at anytime. You need nothing what so ever. NO equipment, NO Gym, NO Hassel.
All you need is your body and some space.

How can you use this video?

Pick 5 of those workouts, and do repeat each 10-15 times, then do three sets of them.

I would love to hear from you how you like it.
Next I will be doing No equipment, Arms workout. Let me know what you would suggest or would like to see.

Literally, you have no excuse now. Just Get moving.

Here are some details about the modest sports clothes that I wore in this video:

Sports Hijabs:
– Raazglove in Green and Black
– Raazniq in Grey

Modest Sports Tops:
– Ultra Top II in Orange
– Azzatopletic in Black, Pink, and Navy

Leggings:
– StirUp Hihg waist

If you ever have any questions regarding this video, I am more than happy to help.
Don’t hesitate to ask 🙂

P.S. Use Code “NURA” for 10% discount from nashata.com

Keep It healthy,
Nura

#limitlesswithNashata

3 Reasons Why you should Join Spartan and 4 Steps to Train for the race

I first embarked on my Spartan Race in Nov 2015  at its inaugural race in Singapore. I was hooked the first time. I love running but after a few marathons i got a bit bored and was seeking a more challenging race to keep me motivated and on my toes. Spartan Race was a dream come true. I have participated in 12 Spartan races since then, held in Singapore and Malaysia. I hope to be able to take part in more Spartan races overseas to experience the different terrains and weather. I ran alone for all the races except the last Super (Oct 2018) and the latest, first ever Stadion Race in Asia last January 2019. Crossing the finishing line was fulfilling i thought, but crossing the line with 22 others (first time Spartans) brought “fulfilling” to a whole new level. We trained together for about 4 months and they started with much fears and concerns. I met so many others who desired to participated but fear kept them at bay. These 22 faced theirs fears and fought through their personal demons to achieve something they never thought they could.

We are STRONG alone but TOGETHER, we are STRONGER!

Alhamdulillah.. No women left behind. Look at our muddy attire!

WHAT IS SPARTAN RACE? 
(Taken from Spartan Website)

Three Main Race Types

  • Sprint 3 mi / 5 km, 20 Obstacles
    The Spartan Sprint puts endurance aside and tests your quickness through 5 km loaded with 20 Obstacles. A great starter distance for beginners, or a perfect test against time for the more advanced racer.
  • Super 8 mi / 13 km, 25 Obstacles
    The Spartan Super is as much mental as it is physical, spanning over 13 km that are just as unforgiving as the 25 Obstacles that litter the distance.
  • Beast 13 mi / 21 km, 30 Obstacles
    The Spartan Beast is just plain hard. This is the longest and most difficult race out of our three main race types and is aptly named for its brutal 21 km circuit with 30 Obstacles that try to keep you from your finish line.

ENDURANCE EVENTS

Ultra (30 mi / 50 km, 60 Obstacles) – replaced Ultra Beast, Hurricane Heat (3-4 hours of grueling team building), Hurricane Heat 12 Hour (12 hours of physically and mentally draining team and individual challenges), or the Agoge, a 60-hour event that builds physical, tactical, mental, and team-based strength through training, testing and evaluation.

3 Reasons Why You Should Join Spartan Race

  1. Holistic Challenge. As per most OCR (Obstacles Course Races) , the race not only requires one to be able to run. It demands a total full-body commitment, from strength to agility, balance, skills, endurance, ruggedness and mental resilience. The abilities to overcome the obstacles stretches you beyond your comfort zone. One needs to not only run the distance but, climb over walls, crawl through mud and tunnels, swim across waters, beat lateral walls, carry weights over undulating terrains, throw spear, hang, swing, roll, jump… you name it, they have it. What it means is that one has to train nearly every muscle in the body!
  2. Test One’s Limit. The race is a true test of one’s limit. The different obstacles, undulating terrain, surprise elements, the harshness of the outdoors and the weather forces you to perform at your best and then some. Going through the training and completing the race will make one humbled yet confident to be able to overcome any hurdle life may cast upon you in syaa Allah. Like life itself, every obstacle represents the challenges we face in our daily life.We all know how one gets stronger ONLY through difficulty. It’s a test of physical strength, mental resilience and GUTS.
  3. Camaraderie Forged. The race is like a battle and the racers like soldiers. Even when running alone, i never felt lonely. The positive spirit of each Spartan is so infectious, the stranger next to you will not leave you to in the ditch. A hand is always ready to pull you up the wall or through the mud. A battlefield where no one gets left behind. Going through the race as a team, the camaraderie forged as we overcome the obstacles together is beyond words. At the last Spartan ULTRA at Iskandar Putri, i jumped through the fire hand in hand with new found friends from Taiwan, Indonesia and Philippines with our own story to remember for the rest of our lives.

Too difficult? Our 59-year-old Cik Sumarne can do it. What’s your excuse?

Their first Spartan Race! 13km 25 Obstacles. The most senior in our team was Cik Sumarne 59 years old (most right). Check out her smile!

Olympus – The rain poured just as we crossed the Start Line and continued to bless us with coolness and mud! Yeaaay

Spear Throw

Crossing water obstacle at Sentosa Beach.

Final Obstacle – Fire Jump

Dunking Station

Since you have no excuse, cast aside your fears. Bury the worry and  burn away the jitters. Go sign up for a race already. There! First step done… Good job!

4 Steps to Train for Spartan Race

  1. Prepare Well. Plan your training. You don’t want to suffer on course and call it quits. To finish strong, you must plan for every training, endurance, building up strengths and learning skills and techniques to overcome obstacles. You can follow Spartan’s Workout of the Day or subscribe to a training program with them. Read up! there is plenty of resources online to teach and show you how to train up. Look up the different obstacles you need to train for, rope climbing, swing trainer, hurdles, spear throw, etc. Watch the demonstration videos and training tips from the pros. Penalty for every failed obstacle is 30 burpees. The number of burpees you do, depends on your training.
  2. Commit and Be Discipline. Set goals and keep to the plan. Commit yourself to the training and don’t falter. Treat yourself sometimes too after a good workout or once you finish a cycle. Consistency is always best. Push yourself but also rest and recover well.
  3. Make Training fun!Include variety in your training. Train at different places, run a new route, venture new venues. Use different props/equipment while training. Embrace the sweat and soreness and learn to enjoy the training. Remember, its a process, you need to savour the journey to taste the sweetness at the finishing line.
  4. Train Together. Gather your kakis. Having great company while training is always awesome. Join the Spartan Community where they will provide free training or find a community near you who are as enthusiastic as you. Motivate one another during training and help each other to achieve the training goals. Together, you are definitely stronger.

My Spartan Journey – 12 races since 2015

A satisfying finish with the team

The Z Wall

Inverted Wall

Join me at the next race on 02 March 2019 at Semenyih – Spartan Super/Sprint!

Climbing Mount Kinabalu with Family

No one is too old or too young to climb a mountain. Climbing a mountain can be a good family activity, especially for children. It fosters team-work, patience, agility and persistence.

My family and I climbed Mount Kinabalu for the first time in 2013, comprising my husband and back then, 11 and 13 year old daughters. Mount Kinabalu is Malaysia’s first World Heritage Site, awarded in year 2000. This year, I decided to take my 13 year old son to conquer the mountain. I owed him this adventure as he was left behind in 2013.

Pinnacle Reflection at Mount Kinabalu

It was the monsoon season (Nov – March) and the weather was unpredictable, mostly cloudy and raining in the afternoon. We had a little bit of training, mostly cardiovascular workouts two weeks before the climb. Typically, a party of 5 climbers gets a guide, but after 2015, the park allocates one guide to a party of 3 climbers under 18.  Since my two children were 13 and 16 years old respectively, we got two guides; one main and another for my 13 year old, at no additional charges. Do check with your agent about this before confirm booking. I was not aware of this until I reached Kinabalu Park and I took it as a bonus.

Our Guides Oni (second right) and SabarYunus (far right)

We reached Kinabalu Park at 9 am, where we completed some paperwork, got our tags and packed lunch. The climb from Timpohon Gate at Kinabalu Park to Low’s Peak (4,095 meters above sea level) was 9 km.  We started the climb at 9:30 am and reached Laban Rata (6km) at 3:30 pm. There were 7 shelters along the way, where we stopped to rest and had lunch. It started to rain heavily after 12:30 pm and we had to walk up steep trails of flowing water in raincoats.  We reached Laban Rata, all soaked and wet. However, the waterproof high ankle hiking shoes we had were really helpful to keep our feet dry and warm.

We had a room consisting of 2 double-decker beds. Every climber was given a towel each upon check-in at Laban Rata. There were shared bathrooms for ladies and gents respectively, equipped with solar-powered water heater. So, no sun, no heater *wink*

Buffet dinner was made available from 4:30 pm – 7 pm. We had early dinner and rested after that.  We woke up at 1:30 am and got ready for 3 km climb to Low’s Peak. We had sweat-wicking long sleeves top on, with a light-weight insulated jacket over. Based on my first experience, it was important not to over-dressed. You would be sweaty while climbing and needed to stay light and dry. We brought some water, energy gels, extra gloves, sun block and medical kit along and left the rest in our room.  Warm supper was served at 2 am and by 2:30 am, we started climbing very steep stairs to the summit. It was cold, windy and slippery along the way. I was at awe looking at the clear night skies with stars, shooting star and constellations visibly bright and clear.  Occasionally, I would look up and back to see the skies and the city lighted up from the mountain. It was too beautiful. If you do not have altitude sickness, the walk from 8 km onwards was quite easy. You need to watch-out for icy surfaces and avoid stepping on the rope. Our guide was very helpful to keep the children safe and to move in good pace. We reached Low’s Peak at 5:30 am, just in time for the sunrise and took lovely shots at the summit. The sky was clear and we could see the ocean and Kota Kinabalu city from the summit. The view was surreal.

Low’s Peak Mount Kinabalu

Once the sun was up, I got heated up fast at the peak. If sunny, you may need to start removing unnecessary layer of clothing and put on sunblock and shades. We descended 3 km quickly after and reached Laban Rata for breakfast at 8:30 am. After a short rest, at 10 am, we continued 6 km journey back to Timpohon Gate. It was misty and cloudy and luck was not with us when it started to rain the last 4 km. It was quite challenging to walk downhill in the rain. Even though I took it super slow, I fell down many times, once on my face. My children were fine and moved quickly. We arrived Timpohon Gate at 3:30 pm, picked up the certificates and had lunch at Balsam Restaurant.

Steps from the Peak to Laban Rata

Climbing Mount Kinabalu was gruesome but totally worth it. It was a 9 km walk (9 hours) in total to the peak from Timpohon Gate and 9 km walk (8.5 hours) down – all within 30 hours. My son was happy to be able to experience what he missed 5 years ago.

We had good guides – SabarYunus and Oni (took many pictures of us voluntarily, highly recommended for children, attentive and caring) . We secured our booking through Best Borneo Tours. The budget per person to climb Mount Kinabalu is RM1500/USD400

Many Ice Formation at Mount Kinabalu. Temperature was under zero degrees.

Some Tips

  • Bring drinking water or purchase at Laban Rata. Avoid drinking spring water along the trail or at Laban Rata if you are not used to drinking it. My family and I suffered from bad water poisoning due to this in 2013.
  • Take Diamox a day before the climb if you have altitude sickness (ask your doctor before taking any) . My children took 2; a day before the climb and the day of the climb.
  • Hiking sticks are useful for descend. You can rent for RM10 at Kinabalu Park.
  • Bring knee and ankle guards. They can be useful for descending
  • Energy gels and energy bars to keep you motivated and going
  • Follow the guide’s pace. Avoid stops, just keep moving.
  • Bring water bottles

Descending Mount Kinabalu with a smile. The experience at the peak is priceless.

Shoes

  • Waterproof shoes are necessary if you hike during monsoon season. You may be walking through streams of water for hours and need your feet dry.
  • Bring extra shoes with toe opening or soft on toes to hike down. I descended using my soft running shoes to reduce impact on my toe nails.
  • All weather sweat-wicking socks

Look for water-proof label on shoes.

Soft-fabric shoes for descending

Clothing

  • Sweat-wicking long-sleeves tops. I wore Nashata Raazglove, Azza Toplectic and Ultra Top II and Stirrup Leggings.
  • Wind-breaker or a jacket (Laban Rata to Low’s Peak)
  • Cap or headwear (Laban Rata to Low’s Peak)
  • Face and neck-gaiter (Laban Rata to Low’s Peak)
  • Neck scarves
  • Water-proof gloves. Bring an extra pair

Must bring gears

  • Waterproof bag
  • Headlamp
  • Raincoat
  • Charger – Many power points in hostel, but no wifi.
  • First aid kit

Cold yet Happy Faces

I am grateful for a mission accomplished – all my three kids at age 11 and 13 conquered Mount Kinabalu safely. Climbing Mount Kinabalu is not only about agility and physical endurance, but more importantly – mental strength.

It gets bright and sunny fast after sunrise

I do not think I want to climb Mount Kinabalu again but perhaps some other mountains. If you are thinking of taking your children or teenagers to climb Mount Kinabalu – It is not easy, but Go For It!

“Climb mountains not so the world can see you, but so you can see the world.”

Kenapa Ramai Kembali Berlari di Pink Ultra

Heiiii ! Saya lari lagi di Pink Ultra edisi ke 4

Larian Ala Trail di Paya Indah Wetland, Dengkil

Tahun ni merupakan edisi ke 4 Pink Ultra dan merupakan kali ke 3 saya menyertai.  Edisi pertama (2015) dan ke-2 (2016) diadakan di Taman Saujana Hijau, Putrajaya. Edisi ke 3 (2017) di Taman Tasik Cyberjaya dan edisi ke 4 (2018) di Paya Indah Wetland, Dengkil.  Semua acara Pink Ultra adalah larian looping, berjarak 50km.

Pink Ultra dianjurkan oleh Team Pacat dan ia adalah untuk wanita saja. Tapi  peserta lelaki boleh jugak sertai dalam kategori duo; iaitu larian bersama peserta wanita dari awal sampai lah tamat larian. Selain itu ada kategori solo dan kategori relay.  Peserta diberi masa selama 10 jam untuk berlari dan perlu  dapatkan 50km untuk dapat medal dan finisher t. Tak habis lari tak dapat hokay !

Acara kali ini diadakan pada 4 Nov lepas. Saya menyertai kategori duo bersama Noi.  Kami di lepaskan pada jam 7.10 pagi.  Laluan kali ini lain dari edisi yang sebelum ini, kali ni 95% larian adalah trail. Kami kena berlari 1.5km ke check point dan pusing semula ke starting line melalui jalan yang sama.  Bermakna 1 loop adalah 3km.  Peserta duo dan solo diwajibkan untuk menghabiskan sebanyak 17 loops (51km) dalam masa 10 jam. Pemandangan di Paya Indah Wetland sangat cantik, dikiri dan kanan ada tasik dan katanya ada buaya juga.  (nasib baik masa hari tu tak ada buaya 😊  Kami tak akan rasa sunyi masa berlari sebab akan bertembung dengan runner lain berlainan arah. Tambahan pula, marshall juga selalu ulang alik untuk menjaga keselamatan peserta.

Noi dan Intan Berlari Kategori Duo di Pink Ultra 2018

Part ni memang best, makanan dan minuman yang banyak dan sedap. Ada nasi lemak, bubur ayam, mee hoon sup, buah-buahan, kek..dan bannyyaaaaakkkk lagi dan pelbagai air yang sentiasa sejuk berais.  Di Pink Ultra jurugambar mengambil gambar peserta-perserta yang kelihatan cantik-cantik belaka, hokay ! Marshall dan sukarelawan pula sangatlah peramah, banyak membantu dan sangat baik. Ini sememangnya tradisi Pink Ultra!

Bagi saya Pink Ultra memberi saya ruang untuk mencuba keupayaan saya berlari jarak jauh dan ianya ibarat training saya untuk acara larian lain yang akan datang.  Pengalaman berlari ditengah panas, mental diuji sebab route looping, sakit cramp, blister sana sini, penat, letih, rasa nak pitam, semua jadi satu kepuasan untuk saya.  Ramai yang memberi kata-kata semangat bersorak bersama, jumpa kawan baru.  Yes, bonding and more time together!

Larian Loop 50 km dalam masa 10 jam

Bagi saya Pink Ultra adalah acara yang sangat bagus untuk wanita yang ingin cuba berlari dengan jarak lebih dari marathon. Sebab semua rasa ada,  manis, masam, pahit dan pedas semua ada disini. Sedapkan? 😊 eh jom lah sertai Pink Ultra tahun depan!

Fun In The Sun: Stop Being Bored

Salam to all my beautiful ladies.
I pray this blog finds you in your best forms of health and wellness.

Many people are trying to live a healthy lifestyle now more than ever before. Many are looking for that circle of friends that will support this healthy lifestyle. As you know, if we want to build a healthy community and have more health aware circles then we should start with raising healthy children.

As a physical education teacher, I have been searching for the right way to approach my students and encourage them into living a healthy lifestyle and learn how to make healthy choices. The best way I have found is to make fun videos for them and it has done wonders in my teaching so far.

Here is a little fun video I made for my students.
Of course, I never do sports without Nashata being involved. The ultimate meaning if comfort.
In this video I wore the following for the two different characters presented.
– Athleisure and Azza topletics Modest Sports Shirts.
– Hooda Ellipse and Raazglove Sports Hijbs

Enjoooooy

This Ramadan, Keep Moving

Just about a week to go until Ramadan, in sha Allah!

Every year, the period leading up to Ramadan is flooded with a lot of nervicitement (yes it’s a new word coined for moments of nervous excitement alright!) with discussions ranging from resolution and goal setting to menu planning.

During this time we make a conscious effort in realigning our spiritual well being, spending time in prayer, supplication learning and reciting the Holy Qur’an. While this remains the main focus of the month, we still have  to carry on with our daily chores and activities – and this whether we like it or not – includes maintaining our fitness levels.

In the past, I, like many others, absolved myself of any fitness related activities during Ramadan, simply because of the fears of dehydration, fatigue and hanger, which ultimately would take away from the spirit of the month. However, while making up for some missed fasts this past month, I trained and it dispelled all the notions I had built up in my head. In fact, I felt energized, Alhamdulillah!

I am a moderately active person with average fitness levels. Between work and school runs, I manage to train 3-4 days a week during which I do a mix of weight training and running.  So here I am sharing learnings from my own experience – a beginner’s perspective if you like – to encourage you all to keep moving this Ramadan!

When do I train?

I choose to train 60-90 mins before Iftar for about 30-45 minutes. While many suggest it is better to train after iftar or before suhoor, I go with what works best for my schedule. Since school and work schedules operate on shorter timings here in the Middle East, there should be enough time to prep Iftar and dinner well in advance.

The other recommended times are generally post-iftar or pre-suhoor, times at which our bodies are better hydrated and nourished.

What kind of training?

The training intensity would vary based on when you choose to train. Since this will be the first Ramadan I will be training, I plan to stick to a light schedule, which ensures that I keep my body moving.

Model: Nura Arabi Wearing Nashata Modest Sports Wear

  • Yoga routines: There are many free apps and videos which take you through simple routines that range from 10 minute warm up exercises to 40 minute deep restorative routine which are fantastic in relaxing your muscles and breaking a sweat without tiring you out.
  • Functional Training: This involves compound movements that mimic patterns from daily life. Here again, there are several apps which have routines of varying effort and duration to guide you through a simple routine. If this is the first time you would be training while fasting, I suggest relying purely on your body weight and gradually introducing light weights based on how your body takes to the stress of fasting. Start with 3 sets of approximately 10 reps of each exercise. Some great exercises are:
    • Step Ups
    • Squats
    • Walking lunges
    • Push Ups
  • Brisk Walking / Jogging: Considering the weather in the UAE during this time of the year, I stick to the treadmill. Each day of fasting can feel different, so choose a speed and incline based on how you feel on that particular day. As tempting it is to push yourself to try harder, this is not the time to set new challenges. Start with a 15 minute walk, which you can then increase gradually in duration, speed and effort as you progress.

For the sake of avoiding repetition, I will not delve into the What to Eat during Ramadan spiel. But I will emphasize  this – HYDRATE HYDRATE HYDRATE! And start preparing your body from today. With the time being between iftar and suhoor being so short in the summer months, it may not be possible to maintain fluid intake as you would on regular days. The solution? EAT water! Hydration is aided by the intake of foods rich in water content and potassium rich foods which help maintain the electrolyte balance in our bodies.

As we all know, the key to having a productive and less stressful Ramadan is being organised.  So plan ahead and schedule in your time to train!

Wishing you all a blessed Ramadan. May it be source of nourishment for our minds and bodies!