Fasting and Fitness During Ramadan

How InnerFight Members Adapt During the Holy Month
Written by Marcus Smith
Victoria Engelmann
Mar 11, 2025
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Fasting and Fitness During Ramadan

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-11

ENGINE

Mikkos Triangle testing week.

GYMNASTICS

This week, 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 some strength work.

HYROX

This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.

MOBILITY

The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.

PURE STRENGTH

In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.

WEIGHTLIFTING

This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-11

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 rf@innerfight.com

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

Entrance fee

Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-11

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.

Friday

Time: 5:29am & 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-11

We are starting the week with some hinge-focused work.  Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!

Monday:

Strength:

A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean

B) Every 2mins x 5 - Frong Stance Deadlift

Conditioning:

For time

12-10-8-6-4-2 Deadlift

24-20-16-12-8-4 Lateral Jumps Over The Bar

Tuesday:

You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics

focused workout with wall walks and chest to bars are broken up with some assault bike efforts.

Strength:

A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows

B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls

Conditioning:

AMRAP 16

18/15 cal Assault bike

8 c2b

3 wall walks

Wednesday:

Strongman Day, where we have a sandbag squat and

There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.

Strength:

A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges

B) Every 90secs x 5 - 10 Weighted Hip Extensions

Conditioning:

In Pairs in a 15-minute window

2 rounds

40/30 cal ski

40 TTB

50 wall balls

Max distance ski in the remaining time

Thursday:

On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.

Strength:

A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%

Conditioning:

2 Rounds:

5 min amrap

Pool Run

5 Man makers

rest 2 mins

5 min amrap

2 Laps car park run

20 Double DB hang snatch

rest 2 mins

Friday:

Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Fasting and Fitness During Ramadan

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-11

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 rf@innerfight.com

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

Entrance fee

Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-11

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.

Friday

Time: 5:29am & 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-11

We are starting the week with some hinge-focused work.  Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!

Monday:

Strength:

A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean

B) Every 2mins x 5 - Frong Stance Deadlift

Conditioning:

For time

12-10-8-6-4-2 Deadlift

24-20-16-12-8-4 Lateral Jumps Over The Bar

Tuesday:

You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics

focused workout with wall walks and chest to bars are broken up with some assault bike efforts.

Strength:

A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows

B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls

Conditioning:

AMRAP 16

18/15 cal Assault bike

8 c2b

3 wall walks

Wednesday:

Strongman Day, where we have a sandbag squat and

There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.

Strength:

A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges

B) Every 90secs x 5 - 10 Weighted Hip Extensions

Conditioning:

In Pairs in a 15-minute window

2 rounds

40/30 cal ski

40 TTB

50 wall balls

Max distance ski in the remaining time

Thursday:

On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.

Strength:

A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%

Conditioning:

2 Rounds:

5 min amrap

Pool Run

5 Man makers

rest 2 mins

5 min amrap

2 Laps car park run

20 Double DB hang snatch

rest 2 mins

Friday:

Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-11

ENGINE

Mikkos Triangle testing week.

GYMNASTICS

This week, 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 some strength work.

HYROX

This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.

MOBILITY

The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.

PURE STRENGTH

In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.

WEIGHTLIFTING

This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Fasting and Fitness During Ramadan

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-11

Monday

Time: 5:59pm

Location: InnerFight

Session: Tempo

PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.

Friday

Time: 5:29am & 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-11

We are starting the week with some hinge-focused work.  Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!

Monday:

Strength:

A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean

B) Every 2mins x 5 - Frong Stance Deadlift

Conditioning:

For time

12-10-8-6-4-2 Deadlift

24-20-16-12-8-4 Lateral Jumps Over The Bar

Tuesday:

You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics

focused workout with wall walks and chest to bars are broken up with some assault bike efforts.

Strength:

A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows

B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls

Conditioning:

AMRAP 16

18/15 cal Assault bike

8 c2b

3 wall walks

Wednesday:

Strongman Day, where we have a sandbag squat and

There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.

Strength:

A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges

B) Every 90secs x 5 - 10 Weighted Hip Extensions

Conditioning:

In Pairs in a 15-minute window

2 rounds

40/30 cal ski

40 TTB

50 wall balls

Max distance ski in the remaining time

Thursday:

On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.

Strength:

A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%

Conditioning:

2 Rounds:

5 min amrap

Pool Run

5 Man makers

rest 2 mins

5 min amrap

2 Laps car park run

20 Double DB hang snatch

rest 2 mins

Friday:

Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-11

ENGINE

Mikkos Triangle testing week.

GYMNASTICS

This week, 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 some strength work.

HYROX

This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.

MOBILITY

The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.

PURE STRENGTH

In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.

WEIGHTLIFTING

This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-11

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 rf@innerfight.com

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

Entrance fee

Friday - Coffee Run

Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons.  Sessions are built on an RPE scale and accessible to all levels of runner.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Fasting and Fitness During Ramadan

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Fasting and Fitness During Ramadan

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.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

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Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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