It’s a time when families come together to pray and celebrate this occasion. Naturally, food is a big part of this celebration.

When Ramadan was approaching many of us not only wanted to implement new changes spiritually, but in terms of our health as well. 

There were many blogs/posts going around on the internet. 

I was asked numerous times about what foods are best to eat for Suhoor and when breaking fast.

Not forgetting what to do about the sweet and fried treats we, as the Cape Malay community share with each other during this period. 

This got me thinking of doing a article of being mindful of your eating habits on Eid day, as most of us wanted to get in gear for a healthier Ramadan but we all seem too fine to eat ourselves into oblivion on Eid day!
After a month of fasting, we return to our normal eating habits. Be aware, overeating and having many varieties of foods may lead to heartburn or indigestion in the beginning as it takes time for the body to adjust to any sudden change in eating habits.
Here are some tips to celebrate Eid in a pleasant and healthier way.
Avoid heavy meals

Meals with a high content of fat and sugar often cause digestive problems on the day, as they take longer to digest and your digestive system now has to get used to working throughout the day as well.
I love our traditional foods like our Breyani’s, Curries etc , but I choose to go for chicken/lean meats and grilled veg first and if there is space, have a bit of the traditional foods thereafter. 

To avoid feeling bloated and lethargic afterwards, try not to have too much carbs. Rather opt for rice, instead of having both rice and potatoe.
Opt for healthier cooking methods and ingredients

To our mom’s, wife’s and sister’s, we appreciate all the work you do for the household and this is where you have the power to make a difference to your family’s special day. Select leaner cuts and remove the visible fat properly before cooking. Use healthy oils. Do not use excessive salt. There are an abundance of herbs and spices rich in antioxidents, vitamins, minerals that will add flavour and aroma to your dishes. 

When making those devine treats, avoid high amounts of condensed milk and be cautious with your use of sugar. Another good idea is to add foods that contain natural sugars such as fruits, dry fruits and honey. 
Watch your portions

Controlling your food portions can help if you divide your plate into three parts. Without getting too technical about diets, as a basic rule,  make sure half your plate is filled with vegetables/salads, a quarter filled with a carbohydrate, such as rice or potatoe ( a complex carb like sweet potatoe is better) and the remaining quarter with lean meats. 
Are those cakes and dessert’s calling your name?

I love something sweet just as much as anyone else and many of us are so fortunate that we have a variety of sweet things to eat on Eid. How about giving this a try? Instead of having a bowl of each dessert and a slice of every cake, why not share your portion with someone? Controlling your portions will lead to not consuming unnecessary calories. 

Water always wins!

Our tables are most likely to be filled with soda’s and juices! With the amount of sugars in juice, it may actually not be a better option as many seem to think! 
Having water throughout the day will make it easy on the digestive system, keep you hydrated and will also curb cravings and overeating.
Wishing you and your loved one’s a blessed Eid!

The post Eating well on Eid  appeared first on Fit Factory SA.

I know there are many people that struggle working out in the winter season and that’s why I have put together some pointers to keep you motivated!

First get your mind in shape!

I believe if the mind can see it, the body can achieve it! That being said, it won’t be that tough to go out when it’s winter and head to gym if you have a vision of achieving your health and fitness goals! Mentally, prepare yourself and think about the progress you have already made regarding of your fitness and cleaner eating.
It’s always even more tough coming back, knowing where you were a few months ago! You may even start in worse shape than where you started, for me that’s a definite NO!

Set a new goal or try a new workout

Many people who do weight training, like bodybuilders use the winter season as a bulking season to make use of additional calories they consume and focus on lifting heavier weights. Alternatively you can try something new like calisthenics, which requires more body weight and core training! It will take lots of practice, so it will be perfect for empty gyms, but will be so much fun to show off some new skills when summer comes!

It’s dark and I still want to sleep!!

Seeing as the sun sets earlier too, why not go sleep earlier, so you feel refreshed when waking the next day? One of the most valuable lessons I have learnt on this fitness journey is preparation is key!! set out your breakfast, eggs, supplements, clothing etc the night before. When you do wake and everything is prepared, you will find less excuses that will pop in your head like ” I still have to make something to eat!” or “what do I wear?”

I’m up but not awake

I know it’s crazy doing this in winter but nothing wakes me up like splashing cold water on my face and body to wake me up! Thereafter good cup of coffee will do the trick as well.

Find a training partner

Knowing someone is waiting for you at gym is another way to get your butt out the door!! You don’t want to disappoint people after you promised them you will be there! Stand by your word and smash each other’s goals!

Summer bodies are made in Winter!

It’s a phrase that has been used over and over but it’s the truth! I know it’s very tempting to stay indoors, stuff your face with comfort food and watch series all day…..and to a certain extent you might get away with it for a little while, but use the last couple of weeks of winter and clean up the meals gradually, take the intensity of your training up, add in some extra cardio and abs sessions, with the vision of how you are going to look your best in the upcoming Summer season!

The post Staying committed to your workouts in Winter appeared first on Fit Factory SA.

You will be doing many exercises on the floor, so having an exercise mat is vital. There are a variety of exercise mats on the market but I’d go for one that is non slip and padded.  Today you find pretty decent mats that roll up into their straps or bag. This type I find particularly useful as it’s easy to travel with and convenient to take to a yoga studio.

Thera bands

If you have started your fitness journey with a bit of running, these bands will be a great addition to your home equipment. There are many different uses for them from stretching to doing a resistance workout for various body parts. They are very useful for lower body training, especially for hip abductors which will compliment your running.

Exercise Ball

There are many cool exercises to do with an Exercise Ball. If you have been doing ab and core exercises on the floor and you are looking for a way to increase the intensity and give yourself new workouts to try, this piece of equipment will certainly do that!

Free weights

A good exercise program should consist of resistance training, cardio and of course a healthy eating plan. Resistance or weight training will strengthen your muscles and shape your body effectively. If it’s your first time working out with weights, it would be a good idea to purchase 2kg to 5kg, (guys can go heavier) just so you can get familiar with the form and technique for different body parts. As the movements become easier, you can purchase heavier dumbbells to challenge yourself!

Skipping rope

It’s cheap, portable and will burn up those calories! It’s a good exercise for your cardiovascular health but there are also other benefits I love! It improves agility, quickness, balance and coordination to name but a few! I know it while take a while to get in the rhythm but once you have the basics in place, it can also be a lot of fun trying new foot work!

Punching bag & Boxing gloves

One piece of equipment to improve your body shape, burn calories, improves coordination and stability, great for aerobic fitness and decrease stress! Go for a medium to heavy weight bag to make it challenging. There are countless amounts of workouts you can do either punching combos or adding it in between your resistance training.

The post Get a sweaty workout at home with 6 pieces of equipment! appeared first on Fit Factory SA.

• Make it easy

Make things easy and locate an option near your home or office. Look for a studio, gym or park close to home or your work. If it’s not convenient, there’ll be more chance of you skipping your workout. Many studios or Boot camp classes are now offering morning, lunch time and evening classes.

• Take the guess work out of picking a place suitable for you

Before committing to anything with the new place or trainer, do your research! Word of mouth is always good to go by, if the advice was given by a person that has trained with a gym or trainer.

• Workout with friends or family members

Knowing someone is waiting will make the experience more fun, and provide some accountability. It’s easy to rollover and catch another 40 winks, but no one wants to bail on a friend. Take it a step further by making a deal that if anyone bails, there will be a penalty to be paid! I’m sure a yummy smoothie from your favourite health store will be a good treat appreciated by anyone at the end of the week!

• Make workout time a bonding time too with your family

Leading a healthy, active lifestyle is best started at an early age! So why not get the family and especially kids involved? Promise them you will take walks with them during the week and weekends. Breaking a promise to your kids and seeing the disappointment in their eyes will make sure you don’t break your promise again.

• Incorporate more steps during your day

So now you’re in the swing of things! You have your place to train and friends to join you all sorted! Do you feel you want to do a bit extra? Why not download a app on your mobile device to track your steps? Before you know it, you will be walking or jogging, instead of taking the elevator or the car. Getting your step count up will become second nature, along with your fitness!

The post 5 Tips to keep you motivated appeared first on Fit Factory SA.

Have a look at things to keep in mind when you or your loved one’s fall ill!

The post Some thing’s to keep in mind when having Cold’s & Flu’s appeared first on Fit Factory SA.