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Pre-Ramadan
Webinar
With Mubarakah Ibrahim

Introduction
My name is Mubarakah Ibrahim and I am a
Muslimah personal trainer and healthy coach.

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Preview
Ramadan
Hydration
Nutrition
Exercise

Ramadan
Allah hath said:

O ye who believe! Fasting is prescribed to
you, (Q 2:183).
The Prophet (peace be upon him) said that he
was informed by Gabriel (may blessings of Allah
be on him) that Allah said:

Fasting is for Me, and I have the best right to
give recompense for it

Ramadan
Allah the Most High said, Every action of the son of Adam is
given manifold reward, each good deed receiving ten times its
like, up to seven hundred times. Except for fasting, for it is for Me
and I will give recompense for it, he leaves off his desires and his
food for Me.' for the fasting person there are two times of joy; a
time when he breaks his fast and a time of joy when he meets
his Lord, and the smell coming from the mouth of the fasting
person is better with Allah than the smell of musk."
[al-Bukhaaree]

Ramadan
Abstaining from
Food
Drink
Sexual Intercourse with Your Partner
From sunrise until sunset

Dehydration

Mild to Moderate Dehydration

Dry, sticky mouth

Sleepiness or tiredness children

are likely to be less active than usual

Thirst

Decreased urine output no wet

diapers for three hours for infants
and eight hours or more without
urination for older children and teens

Few or no tears when crying

Dry skin

Headache

Constipation

Dizziness or lightheadedness

Severe Dehydration

Extreme thirst

Extreme fussiness or sleepiness in

children; irritability and confusion in
adults

Very dry mouth, skin and mucous

membranes

Lack of sweating

Little or no urination any urine that is

produced will be dark yellow or amber

Sunken eyes

Shriveled and dry skin that lacks

elasticity and doesn't "bounce back"
when pinched into a fold

Severe Dehydration
Low

blood pressure

Rapid

heartbeat

Rapid

breathing

No

tears when crying

Fever
In

the most serious cases,

delirium or unconsciousness

Untreated

severe
dehydration may result in
seizures, permanent brain
damage or death.

Get immediate medical care if you develop

severe signs and symptoms such as

Develops severe diarrhea, with or without

vomiting or fever

Has bloody stool

Has had moderate diarrhea for three

days or more

Can't keep down fluids

Is extremely irritable or disoriented and

much sleepier or less active than usual

Has any of the signs or symptoms of mild

or moderate dehydration

Treat children and older adults

with greater caution

Eat Foods with High Water Content

Eat Foods with High Water Content

Leafy Greens

Percentage Water: 98%

Iceberg lettuce is relatively bereft of nutrients, so
it's wise to opt for the darker leafed, more
nutrient-rich varieties. At just 35 calories per
boiled cup, kale provides antioxidant, antiinflammatory and cancer-fighting benefits. Dark
green leafy vegetables, including romaine
lettuce, kale, spinach and mustard greens, are
packed with essential nutrients such as water.
These foods have lots of water, dietary fiber, iron,
vitamins, minerals, phytochemicals and
antioxidants.

Squash

Percentage Water: 97%-94%

Most varieties of squash are water dense.
Zucchini is 97 percent water; butternut and
summer squash, 94 percent; The squash family
Each of these vegetables is nutrient dense,
containing a variety of

Eat Foods with High Water Content

Eat Foods with High Water Content

Eggplant

Percentage Water: 92%

Eggplant is a deep purple vegetable with a
unique texture and taste. This water-dense
vegetable contains 92 percent water by
weight. It is also rich in B vitamins, potassium,
copper, manganese, folic acid, tryptophan
and phenolic antioxidant compounds.

Strawberries

Percentage Water: 91%

Red, sweet and juicy, strawberries are
packed with vitamin A, B vitamins, vitamin
C, phosphorus, calcium, magnesium,
potassium, iron and dietary fiber.

Avoid Caffeinated and Sugary Drinks

Coffee
Detox

2-4 weeks before

Ramadan starts

Tea

/ Chai
Soda
Juices
Even

natural fruit juices

Preferred Hydration
Water
Natural

hydration
Body uses it best without
having to filter anything
Sports

Drinks

Excessive

sweating
Slight signs of moderate
dehydration.
Replenishes the sodium
lost during sweating

Its easy to remember if you connect

your water with your prayers.
Here is a sample routine.

8:15 PM break fast with 10 ounces of water before praying

Magrib

8:40 PM Drink 10 oz of water after the prayer with your meal

10:00 PM Drink 10 oz. of water before praying Isha

10:30 PM Drink 10 oz. of water Before paraying Tawareh

10:50 PM Drink 10 oz. during the Tawarih Break

11:30 PM Drink 10 oz. After Tawarih and Before Bed

4:00 AM Drink 10 oz. Right Before Fajr comes in.

Swimming, Yoga, Core training, ZUMBA and workshops with Elite

Muslim Athletes, Health and Fitness Professional
ONLY $30 for two days for webinar participants

The Next 48 Hours ONLY!

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Supplements
Multi-Vitamins
Food

Based Vitamins
Geared towards your gender
Vitamin

B
An Antioxidant
Protein

Casein Protein

Halal Protein Derived from Milk

Makes up 80% of Milk Protein
Extracted through Ultra Filtration

Extracted without Chemicals

Benefits for the Fasting Person

Superior to Whey, Soy or other
Proteins
Contains Excellent Amino Acid
Profile
Helps Maintains greater lean
muscle
Keeps you full longer

3-4 hours to digestion

Swimming, Yoga, Core training, ZUMBA and workshops with Elite

Muslim Athletes, Health and Fitness Professional
ONLY $30 for two days for webinar participants

The Next 48 Hours ONLY!

Go to the exclusive page www.fitmuslimah.org/webinar

Exercise in Ramadan
#1-

Adjust Your Fitness Goals in Ramadan

If

your goals are to lose weight, get stronger or

simply to become more physically fit put
improvements on hold during this month.

Exercise in Ramadan
#2-Reduce

the Intensity of your Exercise.

Reducing

the intensity of the exercise will

allow you to stay consistent in working out
without over taxing your energy reserve.

Exercise in Ramadan
#3-Combine

Training
If

Cardio and Resistance

you normally do both cardio and resistance

training as a part of your workout and cant
find the time or energy to do both in
Ramadan then combine them both into a
resistance training circuit.

Exercise in Ramadan
#4-Be
To

Consistent, Even if it is Small

achieve and maintaining any fitness level

or goal is 80% consistency. Being consistent in
doing something will make the biggest
difference in having a successfully fit
Ramadan.

Exercise in Ramadan
#4-Be
To

Consistent, Even if it is Small

achieve and maintaining any fitness level

or goal is 80% consistency. Being consistent in
doing something will make the biggest
difference in having a successfully fit
Ramadan.

Exercise in Ramadan
#5

Workout When it Works

If

you feel the need to fit a good workout in

you may have to plan your workout in your
day. Instead of exercising when its
convenient choose a time when you have
the most energy and it wont compromise
your fast.

Swimming, Yoga, Core training, ZUMBA and workshops with Elite

Muslim Athletes, Health and Fitness Professional
ONLY $30 for two days for webinar participants

The Next 48 Hours ONLY!

Go to the exclusive page www.fitmuslimah.org/webinar