Apple Fitness+ trainer Nez Dally shares insights on maintaining a fitness routine during Ramadan, her personal approach to fasting, and how Apple Watch features support her wellness journey – modestly.
Nez Dally, a trainer on Apple Fitness+, knows a thing or two about maintaining a consistent fitness routine during the holy month of Ramadan. While Ramadan is a time for reflection and spiritual growth, there are multiple benefits of fasting both on your physical self and mental well-being. As someone who has embraced fitness as a key part of her life, Nez provides a unique perspective on balancing fasting with physical health.
If you’ve been on Apple Fitness+, you’d probably have seen her kickboxing and HIIT training videos. Against all odds, Nez is one of many who thrives in the adrenaline of kickboxing. And her first love? – Muay Thai.
When the hijabi trainer discovered Muay Thai, she was instantly hooked on the mix of total-body strength and self-defence. In 2018, she became the first woman to compete in Thailand while wearing a hijab – something that (in her own words) she hoped would inspire her daughters. In fact, it wasn’t just her daughters whom she’d empowered – a community of hijabi women stood by her side.
In this interview, Nez opens up about how she manages her personal fitness routine during Ramadan, offering practical tips for those who want to maintain a healthy lifestyle without compromising their spiritual practices. She also highlights the role of technology, particularly the Apple Watch, in helping her track her progress and stay motivated during the fasting period.
Whether you’re looking to sustain your exercise regimen or simply curious about how an expert stays fit while observing Ramadan, Nez’s approach offers valuable insights into how to integrate mindfulness and movement during this transformative month – building that momentum… modestly.
Q: Can you share your personal routine for Ramadan and your tips for adjusting a training routine?
ND: I usually wake up around 5:30 AM to eat, hydrate, and pray before the fast begins. After that, I either go back to sleep or start my day early, dropping my kids at school and heading to work. I always try to find time to exercise during the day, but I adjust my training to fit how I’m feeling. I still exercise regularly but modify the intensity, duration, and type of workouts. I focus on shorter sessions and make sure to listen to my body so I can rest if I feel I need to.
In the evening, I prepare food for my family, and we break our fast together around 7pm. After eating and praying, we head to the mosque for nighttime prayers. Ramadan is about both discipline and spiritual growth, so I make time for reading the Quran and doing things that uplift me and connect me deeper into my faith.
Q: What are some of your favourite features to use on Apple Watch that have helped you stay fit and healthy during fasting season?
ND: During Ramadan, it’s easy to find yourself sitting and resting more than usual, so I use my Apple Watch to stay mindful of my movement. I use the Activity app to remind me to stand throughout the day — even when I’m fasting, I want to stay active and make sure to close my rings! I also track my walks with the Workout app and I love using Fitness+ for a yoga session or a Mindful Cooldown, which helps me move in a way that feels good without overexerting myself.
Q: What are the best workouts to do when fasting?
ND: The best workout is the one that feels right for you and your body. If you’re new to exercising, walking is a great option you can do without pushing yourself too hard. If you already have an established fitness routine, you’ll naturally know what feels good. In general, lower-intensity workouts tend to work best during fasting—things like bodyweight exercises, yoga, and Mindful Cooldowns help you move without overexertion. Fitness+ has a variety of low intensity workouts and Mindful Cooldowns that range from 5 to 45 minutes that can help keep you moving during Ramadan. In fact, I created four special kickboxing workouts with Ramadan in mind.
Q: Can you tell us more about your new kickboxing workout collection on Apple Fitness+?
ND: I’ve put together four new Fitness+ kickboxing workouts that are designed for anyone observing Ramadan, with lower-impact options and modifications available. In each workout, I wanted to explore themes that resonate during this time—things like community, teamwork, and self reflection. My goal is to inspire people to keep moving in a way that feels good for them while drawing inspiration from the dedication and sacrifice of the month. I hope these workouts help people enjoy movement and feel strong both physically and mentally.
Q: When is the best time to work out during Ramadan?
ND: The best time really depends on your schedule and lifestyle. I find that pre-iftar can be a good option because you know you’ll be able to refuel and rehydrate soon after. Mornings can be more challenging since you’re running on the energy from suhoor, but some people prefer it. Often, you get a second wind later in the day, making that a great time to fit in a workout. Ultimately, it’s about listening to your body and finding what works best for you.
Q: Fitness+ recently launched a new program for Pickleball, and the sport has become really popular in Malaysia! Are you a Pickleball fan, and do you have any tips?
ND: Pickleball looks like a lot of fun! The new Fitness+ Conditioning for Pickleball program has definitely inspired me to try it out. It’s great to see the sport growing in popularity, and I love that Fitness+ is offering workouts to help people improve their game, and prevent injury.
Let’s Get Started
Maintain good physical health and mental well-being this Ramadan with the help of the Apple Watch Series 10. Here are 6 ways to get you started.
(i) Get quality rest and track your sleep time with Sleep App
(ii) Track health changes with Vitals App
(iii) Keep yourself moving and close every ring daily with Activity App
(iv) Prepare ahead and improve period predictions with Cycle Tracking App
(v) Practice self-reflection with Mindfulness App
(vi) Download essential apps to make the most of Ramadan – Muslim Pro for prayer times, Qibla directions and more; Endel to help you stay focused and relaxed with personalised soundscapes that adapt to your Ramadan routine; and Structured to keep your Ramadan schedule organised with task reminders and at-a-glance planning for prayers, iftar, and daily responsibilities.
(All images from Apple)
