This guide is designed to support members during periods of lower energy, routine change, or fasting, and can be adapted to suit individual needs.
Energy looks different for everyone, and it can change from day to day. As Ramadan approaches, people in our community may be adjusting their routines, energy levels, and training schedules. Others may simply be moving through a season of slower days, busy weeks, or low motivation.
Whether you’re fasting for Ramadan, practising another form of fasting, or just showing up on a low-energy day, movement doesn’t have to stop. With the right approach, it can become a powerful way to support your body, mind, and sense of balance.
Here are some simple, practical ways to stay active and feel your best during this time.
Fuel & Hydration
- Gradually reducing caffeine and high-sugar foods can help minimise headaches, cravings, and energy crashes during times of routine or energy change.
- Focus on balanced meals that include protein, fibre, and complex carbohydrates to help support steady energy levels.
When fuelling before activity
- Choose slow-release energy sources such as oats, whole grains, fruit, yoghurt, and vegetables.
- Including protein can help support strength and muscle recovery.
When refuelling or breaking a fast
- Begin with water and hydrating foods.
- Aim for balanced meals with protein, healthy fats, and carbohydrates to restore energy.
- Opt for fruit or yoghurt instead of highly processed sweets to support steadier energy levels.
- Electrolytes may help support hydration, particularly after long days or physical activity.
Choosing the Right Workout
On low-energy days, gentler movement can be just as beneficial as higher-intensity training. Group fitness environments can also be motivating and supportive, while still allowing flexibility.
Letting your trainer or instructor know how you’re feeling before class can help them offer appropriate options or modifications, ensuring you feel supported throughout your workout.
Helpful tips
- Choose shorter sessions where possible
- Use lighter weights or bodyweight
- Take breaks as needed
- Adjust intensity based on how you’re feeling
Lower-Intensity Options
- BodyBalance
- Reformer Pilates
- Mat Pilates
- Yoga
Moderate-Intensity Options
These classes can be suitable when energy allows and intensity is adjusted.
- Zumba or dance-based classes
- RPM
- BodyPump
Gentle Reminders for This Season
- Avoid very high-intensity or maximal training when energy is low.
- If fasting, consider training closer to your refuelling window.
- Prioritise sleep to support recovery and mental focus.
- Focus on mobility, flexibility, and core strength.
- Stay connected with those around you for motivation and encouragement.
Most importantly, listen to your body. Rest isn’t a setback or a loss of momentum, it’s a valuable and necessary part of looking after your health, finding balance, and showing yourself care.
Need a Little Extra Support?
If you’d like extra support during this time, we offer flexible membership holds, access to Personal Trainers, and a range of live and virtual low impact classes are available.
If you’re unsure how to adjust your training or stay active on lower-energy days, our reception team can help with suggestions to suit your routine and goals.