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Fasting and Fitness During Ramadan
How InnerFight Members Adapt During the Holy Month
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Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
Fasting and Fitness: How InnerFight Members Adapt During the Holy Month of Ramadan
If, for one month, you could clock out of work two hours early and enjoy festive dinners each evening with family and friends, you'd jump at the chance, right?
However, what if during that month you had to fast each day from sunrise to sunset (going without food, water, and caffeine) and give back to the community as well?
Some of us might think twice.
ForMuslims, the annual observance of Ramadan began last week on Friday, 28 February, the ninth month of the Islamic calendar, starting with the sighting of the crescent moon.
Fasting every day while balancing family, career, and fitness is no small feat. With 78% of the UAE's population being Muslim, the country fully embraces the Holy Month, leading to a noticeable shift in daily life. Traffic eases, school and work hours adjust, and evenings are dedicated to family and friends. It becomes clear that abstaining from food, water, and coffee isn't just about discipline—it's a time for deepening spirituality, strengthening bonds, and fostering a sense of togetherness.
But life is not meant to stop. It's still, in many respects, business as usual.According to InnerFight member Areej Mansour, "It's about making adjustments." Areej continues with her responsibilities as a mother, banker and endurance enthusiast with a few essential changes that going without food and water for 12 hours a day requires, which are especially important in the gym.
How Ramadan Affects Members' Fitness Routines
ManyMuslim members shift their gym sessions from morning to evening to prevent increased hunger and thirst throughout the day. A typical time to train is around 5 PM, finishing just before sunset to break fast. Others choose to first break their fast with a light meal, train, and then refuel with a more substantial meal.
No matter when someone chooses to train during Ramadan, it's undeniably more challenging. Fatigue, hunger, and thirst become the norm, and the body must adapt to performing with limited fuel.
This is why most fasting members will dial things down. For my client Nadia Omar, the goal is maintenance. We still focus on her goals while avoiding HIIT-style workouts in favour of strength- and skill-based work with adequate rest between sets. The reason? Strength training uses the ATP-PC system and the aerobic energy system, both of which have less impact on glycogen levels, which are often depleted when fasting over long periods of time.
According to Areej, "it's about leaving your ego at the door. You're not worrying about the amount of weight you're using or how quickly you can finish a workout. It's just about moving and keeping healthy."
The Spirit of Ramadan at InnerFight
Asa gym with members from all walks of life, InnerFight fully embraces the spirit of Ramadan, ensuring that training remains effective and inclusive. Coaches tailor classes and personal training sessions to accommodate fasting schedules, helping members maintain consistency while respecting their commitments.
Moreover, training with friends in a class setting becomes even more important; it reminds you that you're a part of something special. So, it's only apt that during a month filled with community and giving back, InnerFight gathers for its annual Ramadan Challenge—three intense partner workouts designed by us coaches to push limits, foster teamwork, and celebrate the power of shared resilience.
Nutrition during Ramadan
With family time being a primary focus, spending time with loved ones over the dinner table becomes the norm, and nobody leaves hungry. Traditional meals may include dates, lentil soup, salads, samosas, chicken with rice, stuffed grape leaves and desserts, all served late into the evening.
Learning to balance indulgent evening meals with healthier ones is key. Consuming easy-to-digest carbs, lean protein and low-fibre foods and keeping hydrated with both liquid and water-dense foods, such as cucumbers and tomatoes, are all ways to reduce inflammation, digestive issues and dehydration.
So, how do those partaking in Ramadan prepare ahead of time? One unanimous way is by cutting down on caffeine before the Holy Month begins. This way, they can decrease their chances of caffeine withdrawals and avoid becoming more dehydrated. Further, some may begin to practice intermittent fasting in the weeks leading up to Ramadan to prepare themselves physically and mentally.
Ramadan is a time for Celebration
Fasting for an entire month may seem daunting, but Ramadan is more than just abstaining from food and drink from sunrise to sunset—it's a time of reflection, community, and celebration. Much like Christmas, homes are adorned with decorations, and gifts, known as Eidiyah, are shared with children aspart of the festive spirit of Eid. Furthermore, Ramadan also emphasises giving back to the community. Giving Zakat, or a donation to charity, serving food to those in need and inviting others for dinner who do not have family nearby are all ways of contributing.
So, if you see someone who's fasting pushing through their workout, give them a well-earned fist bump. And don't hesitate to say Ramadan Kareem (wishing them a generous Ramadan) or Ramadan Mubarak (meaning Happy Ramadan) to show your support and respect for this sacred time.
Want to learn more about adapting your training and nutrition during the month of Ramadan? Get in touch with Victoria.
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