HOW MUMS CAN IMPLEMENT FITNESS AND NUTRITION DURING RAMADAN – Ramadan 2020 Day 8

Hi I’m Habibah, my family call me Dominique. I am a fitness trainer, nutrition coach, brown belt kickboxer and a real lover of food and fitness. Movement has always be my thing. However, due to this I didn’t watch what I ate until I had my 3rd child. Having taken antibiotics which recked havoc on my gut, I decided to dive into nutrition, aiding myself and changed my families lifestyle. This is where I discovered my love of nutrition, natural healing and wholefoods. 

I am passionate about empowering busy women and mums to incorporate wholesome and healthy foods that are quick and easy to make, especially if you have many mouths to feed. Enhancing womens health and fitness to create a better and sustainable wellbeing.  

I don’t see the blessed month of Ramadan as only a month to abstain from things which are harmful to us,  as He Allah tells us the purpose very clearly in the Qur’an:

‘O you who have believed, decreed upon you is fasting as it was decreed upon those before you that you may become righteous’ {Chapter 2 Baqarah – Verse 183}

I see it as a way of reconnecting with the creator through allowing my mind, body and soul the rights to become more engaged and aware in what I say and do, with the purpose of becoming a better person mentally, physically and spiritually.  Including building the foundations of this journey with my children, especially those who are of the age to fast. 

Regarding the physical aspect relating to actual food, abstaining from it for some hours cleanses your body of many bad toxins and detoxifies our system. Research even states that this is one of the best ways to detoxify our bodies using its natural biological process of flushing things out.

Trying to choose a better food option for our bodies during this time will have amazing outcomes. It’s not the same as any other month when biscuits are bought in the home for the family, when we’re on a no sugar challenge for a week…..walking in and out the kitchen trying to battle with our fingers in not going into the cupboard, plying open the pack and grabbing five biscuits to eat while everyone is asleep. loool Many of us probably won’t be able to eat anything during the days of fasting anyway. So at least that back and forth will be of some benefit to the thighs.

Foods that are deep fried and saturated in oils and processed are not one of those healthier choices, especially when we have been fasting all day. I am not saying that oils are not good for us, but there are some that are classified as being among the healthiest such as coconut oil, extra virgin olive oil, ghee and red palm oil to name a few. However, when you look at the smoke points of some oils, we have to be careful to not cook at temperatures so high that we decrease the benefit of consuming them.

I see cooking foods that will replenish the body more than other foods for myself and my family, especially during Ramadan as a type of worship. Which I enjoy. I am informed that I will be responsible for my flock and that includes their health. Plenty of vegetable and fruit should be on our plates for most of this month. It’s not about indulging in foods that you have never tasted, nor spending all day cooking as this can be done outside of Ramadan. Cooking early can still be done in larger portions and storing it in the fridge, especially if this allows more time for more ibaadah, worship. 

Imagine your body like an Instagram  algorithm; the more you feed it good, the more results that you get back from the effort and time that you have engaged in building it up for success. 

Exercising during Ramadan doesn’t have to stop either, adjustment and modifications can easily be arranged. We don’t have to deactivate our entire life to reap the rewards, we just have to change our intentions. To be quite honest, even after Ramadan if we keep up with the same intentions of pleasing Allah in what we do, we would have created a mindset habit that will allow us to flourish! Agree? 

The hadith of 5 before 5 is always in my mind and though process of taking care of my health before I become ill. I know that I cannot prevent any illness as good health is from Allah, however I deeply feel that taking care of my health and body, along with encouraging my family is paramount. Eating more wholesome foods that are less refined and processed is the way to go. I don’t regret changing the way I used to eat, as it has introduced me to many different foods that I had never tasted growing up and has also allowed me to raise my children to be more mindful and conscious of their overall wellbeing and healing with the natural choices Allah has given us. I view It as wajib, an obligation on us to take care of these areas as the hadith states:

Ibn Abbas reported: The Messenger of Allah, peace and blessings be upon him, said, “Take advantage of five before five: your youth before your old age, your health before your illness, your riches before your poverty, your free time before your work, and your life before your death.”

It doesn’t take hours a day and eating 1 carrot to do that, but it does take determination and grit to be regular in your goals and be accountable to yourself for achieving them.

I know this can sound like a lot as you may have already tried many ways in staying on target, but have fallen short and if you are a busy woman and have children trying to keep your head above water is a struggle, but believe me it is not hard. It is something I have done for many years and teach my clients how to do the same with many successes and still growing Alhamdulillah.

Here are some quick tips for mums fitness and nutrition during Ramadan:

1. Changing mindset and intention on exercise: Trying to strengthen your body, increase your respiratory health, taking good advantage of your body while it is well, all for the sake of Allah.  No matter what we find difficult, always have the intention that it is for the sake of Allah and that struggle will be worth it in the end. In shaa Allah.
2. Eat slow digesting breakfast: Eating wholefood such as oats with milk and fruit and nuts is so filling in the morning and easy to make. I sometimes soak the oats over night with water in a big pot then when I wake the pot is placed on the stove on a medium heat adding in milk, some dates and nuts. Once the oats are hot and poured into a bowl I put fruits on the top with some type of extra superfood powder, seeds and this takes some time to digest. Good carbs, fats and protein
3. 15 minutes low intensity workouts: Movement and building strength for me is what I normally focus on and low intensity training allows me to engage my muscles quickly without get so tired. HITT are not my first option during this time. My youngest children also join in as they have grow up on seeing me training women, which is a good thing Alhamdulillah.
4. Bulk cooking: Cook the same food for a couple of days so you can reduce the time you spend in the kitchen and cook something simple. Even If I decided to make chicken it would more than likely be stews which are very quick.
5. Keeping bedtime consistent: My children’s bedtime doesn’t change dramatically as this will disrupt them a lot. I becomes more difficult when you hear tired cries, running up and down at late times, moaning for food, so I don’t really change this unless I am out. Even that being said, I reduce the time and get home earlier than I would.
6. Plant based vit and mins: As we are not getting as much vitamins and minerals I like to top it up with some plant-based products instead of the synthetic ingredients and bulking agent tables. 
7. Eat well at iftar, breaking fast:  Avoid fizzy drink and drinks with added sweeteners and sugars. Having a juice after to replenish your body with some vitamins and minerals can help. However,  if you are diabetic be careful on the amount you drink. The freshly made juice can de diluted with water. Drinking water from the get go, is important in hydrating your body again. Milk is also traditionally used when breaking fast. It’s has also been tested that milk retains better in your body than water. Just a note to remember. Our cows are now injected with so many hormones, chemicals and steroids they are not the same as 1000’s of years ago . Yes, the make up of it’s DNA but it is surely full of rubbish.

Overall my Queens take it easy and celebrate your progress in your fitness and nutrition steps during Ramadan no matter how small. Feeling stuck and need some assistance get in touch with me via email or my Instagram @FITSTERS._ where I am currently running a Ramadan fitness, nutrition and well being programme.

As salamu alaykum wa rahmatullahi wa baraktu

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