It's typical around this time of the Islamic Calendar to head straight into panic mode by worrying about how you're going sustain an exercise routine, as well as strike a balance between spirituality and fitness when it comes to eating.

It's typical around this time of the Islamic Calendar to head straight into panic mode by worrying about how you're going sustain an exercise routine, as well as strike a balance between spirituality and fitness when it comes to eating.


Through my years of experience in the health and fitness industry, I've noticed a trend of distress and confusion in my clients- specifically around the fasting period. What prompted me to address some common questions, is the flock of inquiries that flood my email and Whatsapp each year.These concerns range from not knowing how to deal with the lifestyle changes to wondering if it will take a toll on progress with major fitness goals. 


It's no surprise if you feel the same way as we inch closer and closer to the fasting period. I get it; you fear that it might derail you. The momentum and consistency you've worked so hard to build using iTrain's food and exercise suggestions are simply phenomenal!


I always tell my ladies, to be grateful for 30 days of Ramadaan. If anything, you must first understand that fasting is an excellent way to re-train your body and mind.


Here's why you should look forward to this period:


It's 30 days to detox your body, energise your soul and rejuvenate your spirit!

It's 30 days to turn spiritual and do some deep inner work!

It's 30 days to exercise patience, with yourself as well as those around you!

It's 30 days to really allow your body to settle into a calmer state of being!

It's 30 days that require deeper self-effort than ever before!



However, here are some things Ramadaan is not for,


It's not the time to up the ante! 

It's not the time subject your body to the excessive muscular tension!

It's not the time to try different eating plans that aren't backed by science!



Did someone say Fast Food?


"What do we break our fast with? What should we eat at Sehri? I love desserts post evening prayer? What will I be able to eat that's healthy? How many dates are we allowed? What about samosas? "


To lay these questions to rest, I've decided to share my personal healthy Ramadaan eating plan with the world.


Introducing: Our first online ebook to purchase directly from us!


A carefully crafted tantalising and nutritious eating plan to cater to your healthy suhoor and iftar plate.


This is a guide designed to make your Ramadan as convenient and hassle-free as can be!


The best part is that our menu is entirely family-friendly, which means your preparation time will be halved. Say goodbye to those days you spent making your food separately and frantically trying to get two full meals done all before sunset!


After all, a solid eating plan takes minimal prep time, can cater to your health needs and is simple and tasty is the idea for any working women, housewife, studying student or retiree.


The Proof Is In The Pudding


I've included suhoor, ifthaar, post-Taraweeh prayer meals or snack options. Sweet treats are most people's go-to snack post the evening prayers, so I've also added dessert options for your indulgence!


Soups are also a prominent feature in the guide as you'll see- I've included several soup recipes that will compliment your healthy fasting meal. As ramdaan falls in the winter months here in South Africa this year around, warm soups are an ideal starter to begin your ifthaar meal. Not only are they very nutritious and wholesome, but are also very comforting.Haleem is most people's favourite go-to soup before having your main meal, so I've added in a special iTrain Healthy haleem recipe!


Just bear in mind that moderation is key. Once you see how your body benefits from eating clean, you'll realise how some foods no longer serve you. It's all a learning process, really; It would be impossible to change habits overnight. Rome wasn't built in a day, so let this guide be a 'guiding light' to lead you through Ramadaan!


Mind Over Muscle!


We're always so focused and striving to gain physical strength throughout the year, not realising how mental well being plays a huge role in being able to push physically. Use this time of the year to regain your mental strength. See it as a blessing, a chance to do some self-reflection and grow holistically.


Additionally, I've included a low-intensity training plan to help maintain your fitness routine. It's to show you exactly how you can keep your body energized through this period, by doing simple exercises only 2 or 3 times per week. The best time to perform these exercises would be 1 hour prior to breaking your fast or post hour evening taraweh prayers. Each workout lasts between 20 - 30min, so you're bound to work up a good sweat. The ‘Never Miss A Monday’ rule still stands strong.


Throughout this month, you can expect ongoing help and assistance from our side. We will help you make the most out of your iTrain Online Ramadaan healthy eating guide and exercise plan. As always, feel free to chat directly to me, or ask about anything you're unsure of.



So, if keeping up your new iTrain-state-of-mind standard is your concern, purchase the iTrain Healthy Ramadan Guide this 2018! I can assure you that guide will help you through a hassle-free Ramadaan. Moreover, in the process, you will also learn so much about meal prep, learn to enjoy different food groups, and nourish your body in a wholesome way.


To purchase your online guide at only R499. All you need to do is email us -


Think of it as a long-term priceless health investment health for your family and kids. It's an insurance against trying out various recipes with all unnecessary ingredients your body doesn't actually require. Your body will thank you for this decision! Go ahead and take the step, purchase the all exclusive iTrain Healthy Ramdaan guide this 2018.



This Ramadan we're rooting for you!


To your success

Wishing you a blessed, prosperous and spiritually rejuvenating Ramadaan 2018.