I did this post after Ramadan last year, so thought I would repost it before fasting starts this year!
Q: Can I train during Ramadan?
A: Yes you can. Firstly I want to say that if you have any health problems, you should check with your doctor first. Everyone is different and what works for one person might not work for the other. These are guidelines that are general and fine to follow if you have no existing problems that need doctor’s clearance.
Exercising during Ramadan is actually good for you. Your body is storing food at hours that it isn’t used to, so you’re essentially storing the high calorie meals as fat. The best way to counteract this is to train, and use up that fat as energy. Weight loss is the simple equation of calories in versus calories out. So, the calories that you expend by training must equal the calories you consume by eating if you want to maintain your weight. If you want to lose weight then the calories you consume must be LESS than the calories you burn up during exercise. If you are not training during Ramadan, you are not using up those calories, therefore the calories you are eating are essentially not budging.
When you are fasting you will definitely be feeling tired and dehydrated. By fasting all day your muscle and liver glycogen reserves are reduced, causing you to experience low blood sugar. Whilst feeling this way I’m sure the last thing you feel like doing is exercising, but, it will actually help your energy levels as well. You really don’t need to keep your intensity level where it was before fasting, this month is very special and spiritual to you so make it more about reflecting and focusing on the health aspect of it. I would recommend it as a maintenance month and not a weight loss month.
I know many of the traditional foods to break fast are often calorie dense, pastries and sugary treats. These high calorie foods will be stored as fat due to the density of the calories. This is especially true when you aren’t exercising and working off the extra calories. Try enjoy these as treats once or twice a week instead of every night. You need a high intensity training session to work off such high density calories, and without the energy to exercise at such a high intensity you won’t be able to burn the calories off completely. So enjoy them, sparingly.
Here are my guidelines and tips:
This is a special month but you also don’t want to undo all of your hard work over the year.
Enjoy your special time
If you have any other questions please feel free to email firstname.lastname@example.org
Sport Science (Bsc.)
Exercise Science (Hons.)
So I’ve been struggling with something for a while, and it has come to a peak now and pushed me to start a new movement #WeClapForYou
When did it become ok to laugh and joke about other people at the gym?
When did it become ok to point and joke about the big girl working out?
When did it become ok to belittle them for being at the gym?
When did it become ok to question why they are there or even trying?
When did it become ok to judge someone when you have no idea about their life?
When did it become ok to laugh about that person and then post about it on social media?
When did it become ok to mock someone’s weight loss struggle and journey?
When did it become ok to be such a bitch?
I actually can’t believe the amount of people that will laugh, belittle, mock, point at and discourage overweight people at the gym, on the promenade and anywhere really. If someone is TRYING to change their life and their health, who are YOU to even question it? Leave the serious questions to us professionals who actually care about these people and their health. We actually ask deep questions that impact their psyche and health and why they are where they are. We don’t ask stupid questions like “Why are you even bothering?” Well they are bothering because they can, and they want to. People don’t ask you questions about why you can’t stop pulling duck face in pictures, so maybe its time for you to stop being a bitch.
The fact that someone has taken the time to drive to the gym, sit with the sales consultant, sign up, and then make the conscious decision to get up and get their ass to the gym, regardless of its size, is a feat in itself and commendable.
Who are you to make a mockery of that? You don’t know if they have cried in their car in the parking lot too afraid to walk in there for fear of people like YOU. You don’t know if they lost a loved one and have no family left so they ate their feelings until they literally didn’t recognise themselves anymore. You don’t know if they have battled and SURVIVED cancer and the cortisone and meds made them balloon to triple their size. You don’t know if she was physically battered by her husband and then ate to make him not want her anymore so he would leave her alone.
YOU. DON’T. KNOW.
Stop being THAT person. Stop hating on people. Stop being a bully!
Show some love. Show some encouragement. Show some support!
When did it become cool to be mean? This is not a movie, this is not Mean Girls. It was funny because it was a movie, not real life. Stop making it real life.
So this is me, as a health and fitness professional, standing up for all of those people who have been laughed at, spoken about, pointed at and belittled for trying! For trying to lose weight, for trying to go to the gym, for trying to be a better version of themselves! If you sign up for a 5k, I will clap for you. If you are running on the promenade, I will clap for you. If you get to the gym, I will clap for you.
I am in AWE of you!
I WILL CLAP FOR YOU
WE CLAP FOR YOU!
I hope you will too….
*If you were offended by this because you are that bitch, sorry not sorry*
Firstly, what do you think constitutes as plus size?
When did a normal, average sized girl become plus size? I have clients that look at these “plus size” girls and say they would LOVE their body’s. They’re gorgeous, curvy and have a butt most of us would kill for!
Society and the modelling work has fed us so much bull shit about what is healthy, beautiful and right. Well, judging by how many models died from being whatever size comes before zero. Double zero? Minus one? Yes, we don’t trust their take on healthy and normal thank you. There is more to health than your size. Some girls are a zero and have such high cholesterol because all they eat are fast food, ice cream, doughnuts, coke, drink and smoke. Someone quadruple their size can eat clean, healthy meals, water, no smoke or drink and have much healthier test scores. We put so much emphasis on the way we look, and we are programmed to do it and to fat shame and body shame all the time.
Ashley Graham is the first ever plus sized model on the cover of the sports illustrated. This is the first time that there are three different covers as well. Graham is joined by Ronda Rousey and Hailey Clauson. Both of those other two are not deemed plus size. Both of the other girls are tiny compared to her and more in line with what a cover girl would generally look like on a typical men’s magazine. Please do me a favour, if you going to make a huge statement about now having a “plus size cover girl” then at least have a plus size cover girl, not three covers! Why? Were you scared that sales wouldn’t be great because men won’t buy it? Did you need to be sure that you would get your sales numbers because you thought men would prefer a petite blonde on the cover instead of a super curvy brunette? If you are making a statement, then at least make it a groundbreaking one. Of course I’m happy she got the cover at all, but when I found out that there were two other
safety net alternate covers, I was really disappointed.
That could have been the most groundbreaking moment, showing girls everywhere that you really can do anything you put your mind to with the right amount of passion. It could’ve been the highest selling cover of all time, but we won’t know because they didn’t have the balls to try. They weren’t ready to take the risk, out of fear I’m guessing. They too are governed by society and what society tell us men should and shouldn’t like. This girl is freaking gorgeous! She looks like Eva Mendes’ bombshell sister and she deserved some extra spotlight. I follow her on snapchat now and she is such a stunner. She even has her own clothing line for plus size girls and it is gorgeous.
Imagine how boring the world would be if we were all in shape and the same size? I know I wouldn’t be looking around and appreciating anything because we would be so boring!
Plus size doesn’t mean unhealthy
There are plenty of plus size girls that exercise and eat well. There are plenty that have lost weight already, and will continue to do so. But it is not your place to judge them or tell them what they should do. If they want to lose weight, that is their choice. Just because you exercise doesn’t mean you have to lose weight quickly. Also, not everyone exercises to lose weight. If they are healthy and training for fitness and not weight loss, that is fine too!
She also shared that she disagrees with the plus-size term used in today’s industry.
“I hate a label. I think that when we introduce Hailey, we don’t say, ‘This is skinny girl Hailey, and this is plus-size Ashley,’” she explained. “We’re both models. At the end of the day. I just want to be recognized as a model. Yes, I got curves. Yes, I got things that I like to flaunt and talk about and be called curvy, sexilicious, but at the end of the day I don’t want a label.”
I for one am looking forward to more curvy girls being represented on the runway as well as on magazine covers. There are so many amazing women out there that need to be celebrated!
Watch her TED Talk HERE
How do you feel about this? Do you think there should be more “plus size” covers?
You can Tweet me as well
Today’s Monday Motivation has a lot to do with yourself. So often we see hurdles and bumps in the road as failures and tend to give up, when in fact we should take the knock but keep moving with it!
1 step backwards, 2 steps forward
Stop being so hard on yourself, and use it as motivation to WORK HARDER! Only you can make the change and put in the effort. If you have a bad day of eating, don’t give up and say: “Oh I’ll start again Monday” no you start again after that meal! You can redeem yourself. Don’t let a bad meal turn into a bad week. The same for missing a workout. Don’t then let another day go by. Pick it up the next day.
Go with it!
What is your greatest challenge?