Tips on How to Stay Energized during Ramadhan

How do you balance fitness and ibadah during Ramadhan? Uncertain how to find time? Uncertain about how to stay energized while fasting? We have compiled some tips on how to stay energized and share fitness routines by #NashataRunners for you to get motivation from:

FITNESS ROUTINES DURING RAMADHAN

You may know the best time to workout for yourself, but you may need to tweak your plan during Ramadhan. Follow your own schedule and routine, and do what works for you, as all of us have different schedules, targets and commitments. Be it running on a treadmill before breakfast or sahur, or running after tarawikh, or going to the gym after breakfast, we just need to find time.

Ultra Routine by Nur Nahsuhah, a marathon runner, medic student

Her target is to keep her stamina for a running event after Ramadhan, perform Tarawikh prayers and Tadarus

  • Fitness activity of choice during Ramadhan
    Running and Yoga
  • How many times a week do you plan to train & what is the mileage?
    I still run everyday but the max distance is 6km per day so the longest mileage would be 42km per week.
  • Training time
    Daily from 5.15pm to 6.15pm

nahsuhah

Nahsuhah runs 6km everyday during Ramadhan

Fitness Routine by Eliza, entrepreneur, mother of 3

Her target is to reduce body fat, maintain metabolism, eating healthy home cooked meals, perform Tarawikh prayers and complete reading the holy Quran

  • Fitness activity of choice during Ramadhan
    Yoga & running
  • How many times a week do you plan to train & what is the mileage?
    Running 2 times a week, during weekends after tarawih at night or before sahur in the morning for an hour. Due to safety reason – it would be with husband. This year she plans to yoga 3 times on weekdays for 30 minutes, 6pm – 6:30pm. (that would be the time she has something baking in the oven)
Yoga During Ramadhan

Yoga During Ramadhan

5 TIPS TO STAY ENERGIZED DURING FASTING MONTH


Often we feel lethargic during the month of Ramadhan due to lack of nutrients. Ramadhan is a month of worshiping God that is portrayed in many ways; like tarawikh prayers, reciting Quran, zikr, doing good deeds, charity and more. Performing some deed can drain your energy out. A popular question for muslims; Is there a way to make it up to this? There are more deeds I would love to do but how do I stay energized when fasting? Come! Let’s find out how. 

 

1. Eat energy booster food

Foods that is high in fiber, proteins and good fats (e.g: obtained from fish, nuts, coconut oil, and etc.). These kind of foods will slower your hunger and boost you body energy. Nevertheless, you still have to keep a balanced diet and moderate. Avoid eating unhealthy oily food although they are easily accessible at bazaars. Go for quality, not quantity. Bake instead of fry. Drink plenty of juices or eat a lot of fruits to keep body hydrated and nutrient. Be picky with what you eat.

It has been mentioned by Prophet ṣallallāhu 'alayhi wa sallam (peace and blessings of Allāh be upon him) regarding healthy eating habits: “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]

Break your fast with a light and balanced iftar

fiber-foods

2. Drink plenty of water

Inadequate of water can lead to dehydration. If you’re not keeping the right level of water in your body, your body will struggle. How do you do it during Ramadhan? Here’s how:

  • 2 glasses at suhur
  • 4 glasses between iftar and suhur
  • 2 glasses at iftar

Nevertheless, you should know your body needs of water intake everyday. Here’s a chart you should know on water intakes for your body needs. Drink fruit juices to add more nutrient for your body. 

minum air ikut berat badan

3. Shake it up

Maintain your metabolism during Ramadhan as it may decline due to lesser food intake. Sitting too much or less movement makes your body more lethargic. Try walking around or do a mini workout to regain your activate your body energy. You can try yoga, pick up dumbells or do light stretches. Just get up and do something else shortly to improve blood circulation. Even preparing your own healthy meals for breakfast can keep you alive! Find and try out new healthy recipes during Ramadhan.

Dumbells for Office

 

4. Socialize around

Distract the tiredness by small chatting with your colleagues and friends. Socializing minimizes stress, boosts brainpower, and rids away the fatigue. While you chat, don’t forget to stick a smile and laugh more as it stimulates energy and improves mood. You might want to add some entertainments like playing games for a suggestion, just to be free from stress. 

IMG_6945 - Copy

5. Sleep tight

Get a good night sleep to improve your energy level for the next day. How can you achieve that? Sleep soundly by turning off electronic gadgets and make sure your bedroom is cool with the right temperature. Make sure you get at least 6 hours of sleep a day despite the late night Tarawih prayers and early morning suhoor. If you can nap during daytime, you could do that to ensure your body gets enough rest. Do not compromise your sleep.

Keep a healthy diet and ibadah this Ramadhan. Get your fitness and ibadah routines work hand in hand harmoniously for a better wellness.

 

Photo Credits: http://www.zulpress.com/motivasi-bisnes/10-pengajaran-kehidupan-daripada-ramadhan/ http://paleoleap.com/dealing-with-constipation/ http://www.vitaminuntuksemua.my/2015/03/air-campuran-lemon-boleh-elakan-dari-dehidrasi-dan-menurunkan-darah-tinggi-sebanyak-10-peratus.html
http://english.alarabiya.net/en/life-style/healthy-living/2014/06/30/Lose-weight-this-Ramadan-with-6-easy-health-tips.html
https://bengreenfieldfitness.com/2012/07/exercise-and-diet-for-ramadan/

Suhoor Recipe: Peanut Butter, Banana & Chocolate Chip Protein Pancakes

We are approaching the final days of Ramadan. Although Ramadan is an amazing month and we don’t want it to pass by too quickly, I think many people can agree that at this stage of the month we are starting to feel extra hungry, more tired and ready to get back to normal sleeping patterns. Continuing on a healthy eating regimen during this final week is crucial to help us get through the later nights and longer prayers.

Here is a delicious, healthy, and super easy breakfast recipe that is perfect for Suhoor. These pancakes are packed with good carbs, healthy fats, and lots of protein to help keep you full and energized throughout the day.

Ingredients:

1/2 cup wheat flour

1 banana

2 medium eggs

1 scoop protein powder (I used vanilla but any flavor will work, esp. chocolate, peanut butter, or banana)

1 tbsp honey

1 heaping tbsp all natural peanut butter

1/2 tsp baking powder

1 handful chocolate chips (I used dark)

1 tsp vanilla extract

1/4 cup milk (I used almond milk but any kind is find)

Directions:

In medium-sized mixing bowl, mash up the banana, then add all of the ingredients and whisk together until batter is smooth. Add some cooking spray onto a non-stick skillet or pan and cook the pancakes on medium heat. Cook on the first side until the sides start to cook and the batter bubbles, then flip and cook on the other side for about 1-2 minutes. This recipe makes between 4-8 pancakes, depending on how big or small you like them.

Tips on Waking Up for Suhoor

How To Wake Up For Suhoor

Assalamu Aleikum wa Rahmatu Allahi wa Barakatu and Ramadan Mubarak!

 

We’ve all heard it said before that breakfast is the most important meal of the day. Well that still holds true when your breakfast takes place in the wee hours of the morning. As fasting Muslims in the month of Ramadan, is it imperative that we wake up in time for Suhoor every morning. Indeed Prophet Muhammad (saw) stated, “Eat Suhoor, for there are blessings in it.” [al-Bukhari and Muslim]. Here are some tips to help you wake up for Suhoor:

Remember that it is sunnah.

Waking up to have Suhoor just before dawn was the practice of our Prophet (saw). Try to practice Ramadan as closely to Prophet Muhammad (saw) as possible. This will not only help you to get the most out of your Ramadan, but it will set you up with good habits that you will, inshallah, be able to carry with you after Ramadan.

Set a goal to perform Tahajjud every morning.

Since you are already waking up well before Fajr prayer, this is the perfect excuse to add a second sunnah to your Ramadan routine. Set a goal to perform Tahajjud every morning to receive extra blessings. Remember, that every good and righteous deed you perform during this month gets rewarded 10, 70, even 700 times more than normal, subhanallah! Let’s give thanks to Allah (swt) and take advantage of the wonderful blessings He offers us this month.

Remind yourself of the benefits of Suhoor.

Waking up to eat Suhoor is not a chore, and is not meant to be a burden on us. It is a mercy from Allah (swt) that we are able to eat one last meal before starting our fast for the day. Eating Suhoor does not only provide us with spiritual benefits, but physical and mental as well. Fueling your body with the proper foods right before starting your fast allows you to stay full longer, provides your body with more energy to last throughout the day, and helps you to feel more confident in your fast.

Try to get to bed early.

I know this is a hard to do during the month of Ramadan, especially for those who have longer days. However, it will benefit you immensely if you do your best to get as much sleep as possible before waking up for Suhoor. If you are at the masjid late for taraweeh, be sure not to linger once the prayers are finished. The more sleep you get, the easier it will be to wake up in the morning.

Wake up early.

Waking up 5 or 10 minutes before fajr is probably not the best idea. Try to wake up between 30-60 minutes before the athan for Fajr prayer goes off. This gives you a chance to wake yourself up to be able to actually enjoy the food you are eating. A good idea is to do wudu and tahjjud prayer before eating Suhoor. This gives you a good chance to wake up and get yourself nice and hungry.

Take a nap.

If you are fortunate enough to have the free time, schedule a daily nap. Not only is it sunnah, but it is much easier to wake up early mornings if you know that you have the chance to get back to sleep at some point in your day.

Commit to Suhoor.

There is a huge difference between wanting to do something, and committing to something. Put the intention in your heart that you WILL wake up for Suhoor in the mornings. You will wake up to follow the practice of the Prophet (saw). You will wake up to fuel your body with healthy foods in order to have a better fast throughout the day. You will wake up for the sake of Allah (swt). When you truly want something you will make it happen.

Simplicity is key.

It will be 20 times harder to wake up in the mornings if you do not know what you want to eat, or if you know you have to prepare a lot of food. Keep things simple, and plan out what you will eat a day in advance. Some good items for Suhoor that do not require cooking include yogurt with granola, fruit, overnight oats, cereal or protein bars (quest bars are my favorite!)

Be creative!

The most important thing about Suhoor is having fun! There is a lot to do during Ramdan, and if we are constantly doing things just because we know we have to, the whole month can begin to feel like a chore. We are awake at the earliest hours of the morning while it is still dark out and everyone else is sleeping solely to eat before we fast and praise our Lord. Let’s have fun with it.  Add some of your personality into your food and enjoy this blessed month! After all, Allah (swt) does not need us or our worship, this month is a mercy from him for our benefit, subhanallah.