In the morning
Please wake up for breakfast – drink lots and lots of water for sahur. Eat low glycemic index (GI) food such as wholemeal bread or brown rice too – this will release energy slowly and is the smarter way to eat. Eat lots of vegetables as they will make you fuller longer, plus they have a high nutrient density. Hint: Enjoy Broccoli – they’re the superstars of vegetables!
In the evening
For breaking fast – I know you’re hungry, but please eat slow and drink lots of water. I’d suggest you eat a bit for 3 minutes, then do your Maghrib. Then return back to have your dinner proper. This strategy allows your brain to get the signals from your stomach that your body is getting food and energy, and this ensures that you won’t eat too much (as compared to a one time dinner sitting where our brains only get the signals much later after you take your first bite). Eat low GI food if you can. And do not eat anything after 10pm.
For the workouts, do attend all sessions – you are free to sit out and rest at any time – only do the exercises that you can do. Our goal for you is to *MOVE* as much as you can, even if it’s only at 60% intensity 🙂
If you feel unwell during workout, please rest at the side.
Remember, the safety rule to adhere is that You are free to CHOOSE which exercises and intensities that you want to work on.
For workouts in the evening
For Community GXers, please break your fast accordingly (dont eat too much as you’re exercising a few minutes after that). You are encouraged to do your prayers straight after breaking fast. Do join us straight after that. GX workout starts at 7.20pm but you may join in (slightly later if need to) after your religious obligations 🙂
On behalf of TFG Chief Trainers and Fitness Coaches,
Yours in health and fitness,
Sharm, MSc (NTU)