Getting Back on Track in 5

We all fall off the fitness wagon. Don’t despair, just get back on.

Perhaps you just finished the blessed month of Ramadan, congratulations! Hopefully you had a great month of fasting and were able to reap all the spiritual and physical benefits of fasting for 30 days. Fasting can certainly be difficult on the body, and whether or not you kept active during the day, here is how you can get yourself back on track.

1. Start your day with apple cider vinegar – use organic, raw and unpasteurized! (Bragg’s)

bragg-apple-cider-vinegar1

  • Boosts your metabolism
  • Neutralizes the pH of your body
  • Improved digestion
  • Improved stamina & energy
  • Decreased restless leg syndrome symptoms with increased potassium
  • How to drink it: mix 1 tbsp with 6-8 oz of water or apple juice.

 

2. Ease back into exercise and strength training.

  • If you are getting back into running and are easily able to run, then great! Otherwise, consider a run walk strategy given that your endurance may have been compromised.
  • Move first thing in the morning. Whether its a quick yoga sequence, 10-15 minutes of jumping jacks, crunches and pushups, or a jog, get moving for 20-30 minutes every day.

3. Drink half your body weight in ounces of water per day. Add fruit slices or mint leaves to jazz it up if needed.

4. Craving carbs? Choose complex carbs. Add protein.

  • Hummus with veggies
  • Apple slices with a nut butter
  • Fruit smoothie with protein powder

5. Eat lean, clean and green! The days of eating late and ‘whatever you want’ are over, so get back into eating a well-balanced meal! I ate bits of superfood greens throughout Ramadan. Each single calorie tab is loaded with 64% protein!

Enter the code "RunAyesha" for 25% off
Enter the code “RunAyesha” for 25% off

If you are interested in purchasing a sample of Energy Bits, head over here.

 

 

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#fitRamadan move of the day

#fitRamadan move of the day: http://youtu.be/2JW-mRL8cB0

Overhead tricep extension

Step on one end of the band, and ensure there is enough tension in the band to extend your hand up straight.

Bend your elbow so it is pointing up, you can use your other hand to support it up if need be.

Begin extending your arm up and lower for one repetition.

There should be enough tension in the band that it is challenging, but not too much that you cannot complete 8 reps easily.

Be sure to breath out on your extension (raising your arm up).

Perform 3 sets of 8-12 reps.

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Move Every Day

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Let’s do this! A great way to keep yourself moving in Ramadan is to break up your routine in little chunks. A tabata is a GREAT way to do that. In its truest form, a tabata is a high-intensity interval training (HIIT) workout* that you can knock out with an impact in as little as 4 minutes. What is HIIT? A HIIT session, such as a tabata, will start with a warm up, and move into 6 to 10 cycles of work and rest periods.  Advanced athletes will maintain a moderate level of intensity during the rest / recovery periods, while beginners can slow down or literally stop. The only thing you need to keep in mind is the 2:1 work:rest ratio, and you can create a tabata for anything. For example:

Jump rope tabata

Work: 20 seconds
Rest: 10 seconds

Repeat 7 more times for a total of 8 cycles (beginners can do 4-6, advanced can do 8-10). 

I’ve created bootcamps with tabata circuits, giving bootcampers the biggest bang for their buck. You can work multiple muscle groups with varying degrees of intensity. For example, after the jump rope tabata, you can move to an assortment of bodyweight exercises such as an air squat, a burpee, a mountain climber, crunches, even sprints! You can create a great circuit without any equipment!

Here is a photo from an outdoor fitness park in San Francisco. Hopefully it will conjure up some ideas to get you started on your first Ramadan tabata! Go easy and slow if a tabata is new to you, keep in mind your fitness level and what you will be capable of while fasting.

Do something small every day
Do something small every day

 

* Be sure to check with your physician before beginning any strenuous exercise program*

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Be Fit for Ramadan

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By Ayesha Akhtar, MPH, CPT

O you who believe! Fasting is prescribed for you, as it was prescribed for those before you, so that you may become righteous. (Surah Al-Baqarah: Verse183)

With Ramadan approaching in just a few short weeks, many of you, like myself, are wondering how to maintain a level of fitness throughout the month of Ramadan, so as not to lose endurance and muscle tone (neither are completely true). Fear not! There are several habits you can adopt throughout your day, and can maybe even enhance the spiritual aspect of fasting by giving you a little extra energy here and there. I’ve share below some of my own lessons learned. Feel free to share your own!

For my readers who are not familiar with the logistics of Ramadan, allow me to share. Fasting for 30 days during the month of Ramadan (one month on the lunar calendar) is one of the five main pillars of Islam. This year, Ramadan begins at the end of June. Physically and mentally able Muslims (there are several exemptions) will fast from dawn to sunset, abstaining from food, water, smoking, and sex during those times. At sunset, it is tradition to break fast with a date, which is essentially a superfood, water and the company of others. It is such a beautiful time of togetherness and camaraderie. Many faiths participate in fasting on some level. The first few days are tough, then your body gets into a groove, the last 10 days are hard, knowing the end is near. It is a time for physical cleansing, and spiritual resetting. Many will attend the Mosque for prayers more often than, others prefer to stay at home. We end the month of Ramadan with Eid ul Fitr, a celebration lasting three days, with gift giving galore!  Continue reading Be Fit for Ramadan

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UAE weightlifter Amna Al Haddad eyes the 2016 Olympics

I came across this inspiring interview by UAE weightlifter Amna Al Haddad. Pushing the boundaries as a Muslim woman, and as an Olympic hopeful!

I love to see women lifting weights!

UAE weightlifter Amna Al Haddad eyes the 2016 Olympics.

I’m also excited to approach Ramadan differently, from a fitness and exercise perspective. I underestimated myself last year, and relaxed quite a bit. I’m going to be maintaining my lifting sessions, but at a lesser intensity. For me, regularity will be more important than stopping altogether.

 

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