Hi everyone – I’m Laika Kayani, a member at Fog City Community Fitness and currently serving as a Board member. As one of the few Muslim members of the community, I’m excited to tell you a little bit about Ramadan, it’s significance, but most importantly, how I make it fit with my Fog City workout routine.

What is Ramadan?

Ramadan is considered one of the holiest months for the almost 2B Muslims all around the world. It was in this month that the Quran was revealed to the people. Ramadan also falls on the 9th month of the lunar calendar, which is why it feels like Ramadan happens earlier and earlier each year. Ramadan lasts for about 30-days. You can greet your fellow Muslim friends by saying “Ramadan Mubarak” or “Ramadan Kareem”.

What is Fasting?

During the month of Ramadan, Muslims participate in Fasting. Similar to intermittent fasting, there is an extended period of no eating or drinking for several hours (yes, not even water). The fasting period begins at dawn and ends at sunset. In San Francisco, fasting begins around 5:40 am and ends around 7:40 pm, which makes it a 14-hour fast.

What’s the value of fasting during this time?

During fasting, you’re encouraged to find inner peace, patience, and mindfulness. Fasting isn’t just about abstaining from food or water, but about practicing good habits, spirituality, and generosity.

Working out while fasting?

The 6 am class time is the most optimal time to workout the days I’m fasting. I eat a huge breakfast around 5 am – a good balance of protein and carbs and a TON of coffee and water. During the WOD, I try to maintain an intensity level that’s ~70% of what I typically do on a non-fasting day. By maintaining a moderate intensity, I’m able to avoid feeling thirsty during the workout and manage my energy levels throughout the day. In fact, I feel way more energized after a workout on a fast than on other days. Don’t be surprised if I pop-in at other time slots!

What happens after 30-days?

After 30-days, we celebrate Eid-ul-Fitr, which is the holiday that marks the end of Ramadan. After morning prayers, we enjoy a big feast – everything we’ve been craving all month long. We greet each other by saying “Eid Mubarak”. For me, after indulging in all of the yummy food and taking a really long nap, I like to squeeze in a good workout. Last year, my husband and I created a WOD to represent the last 10-days of the 30-days of Ramadan, which are considered the most important days of the month. The workout was 10 different movements for 30 reps each – it was brutal! <update, we maybe programming this into a Sweaty Saturday WOD — stay posted!>

Thank you for letting me share more about this lovely month! Please let me know if you have questions.

WOD for the Week:

WODs 4/4 - 4/9: Ramadan and WODs