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FitnessFirst Team

TRICLUB

CHARLOTTE STEBBING – AN INSPIRATION

posted by FitnessFirst Team November 6, 2017 0 comments

Full disclosure here, I work in the fitness industry and have done for my entire career. Most people think that everyone who works in the industry has some kind of healthy superpower and that everything fitness related comes easy… I’m here to tell you that’s not always the case. Most of us are just like our members and regular gym goers. We face similar struggles with time and motivation so please be reassured we do not all jump out of bed every morning with our surfboard abs and make videos for social media or fitness models on shoot.

Now please don’t get me wrong, we absolutely believe in what we do and we practice what we preach, especially at Fitness First Middle East.

So when I was first approached to join in with a Triathlon, I had visions of how hard it could be and how complicated I thought it would be considering I’d never trained for this kind of event before. The good news is the initial concerns I had, became curiosities and eventually, I realized there was no need to be so overwhelmed with this type of event.

I’ve always been an average jogger, I hadn’t ridden a bike properly since I was a kid and swimming was more of a weekend dip in the pool to cool down in the Dubai heat. So the thought of swimming 1.9km, cycling 90km and running 21km back to back seemed like a BIG challenge. I accepted the challenge and decided to take the training 1 day at a time. I had 6 months to prepare for the DIT back in 2015. Everyone thought I was crazy to be doing the 70.3 as my first triathlon goal, but I was all in. I broke down the training and started with some runs, rides and swims at my own pace and each week I just tried to go a little further and a little longer – and that’s it! There is no big secret how to train for your first triathlon. The key for me was to not over complicate it or overthink it, do what I was capable of week on week and gradually I was improving. 


To build my confidence in the water and in a triathlon setting, I signed up to some shorter distance races in Dubai. I remember my first triathlon vividly. I was living in Abu Dhabi at the time so I drove up the day before and stayed with some friends who were also doing the race but as a relay team. I woke up in the morning, after some broken sleep due to being a combination of nervous and excited about the race. My biggest anxiety was about the swim, I knew that if I could complete the swim I would be fine for the ride and the run. My nerves had me on edge, I could barely speak I was so nervous (very unlike me!). We arrived at the beach, registered and bike racked ready to start the race and I just went for it. I told myself I’d made the choice to accept the challenge and I had been training for it, turning up and doing it was the easy bit! 

And I was so right, I loved every second of it. There was nothing to be nervous about, there were hundreds of people there doing the same thing, cheering and encouraging each other. The experience was hugely satisfying and It spurred me on for the rest of the training. As I prepared for the longer distance I began to find my rhythm. I had a great support system at fitness first which held me accountable and gave me people to train with. I learned a lot about myself in this process as well as training for something new. It changed up my usual style of training which was great for my body and my results. I have since completed triathlons individually and as part of a relay team, it’s worth it!

I would recommend a triathlon to anyone, no matter how short or long the distance or if you’re in a team or individual. It is a fun and enjoyable experience which will stretch you to new realms of results. Check out the sessions available to you and get started. Getting started is the hardest part… Once you start you will love it!

Charlotte Stebbing
National Fitness Programming Manager

TRICLUB

Where to get advice on triathlon equipment?

posted by FitnessFirst Team November 5, 2017 0 comments

So you decided to do a triathlon, you chose the distance and joined a tri club in your area, a run club and/or a masters swim group to get prepared. Now to have a good training/racing experience you need to have the right equipment for swim, bike & run.

The Swim:

Most local sports shop in UAE stock high quality swim equipment and gear from Speedo, Arena to name a few. Your local sports shop can help you choose between the countless numbers of:

  • Tri suits
  • Swimsuits
  • Wetsuits
  • Goggles
  • Swim training equipment suitable to your level (e.g. pull buoys, kick boards, parachutes… etc.)
  • Swim watch or triathlon watch that counts your laps, track your activity and monitor your progress.

Also, you can chat to your Tri Club buddies and coaches to hear about their experiences using specific equipment for training/racing.

 

The Bike:

You can approach your local bike shop to get professional advice on:

  • Bike frame (tri vs. road)
  • Frame size
  • Helmet that fits you properly
  • Seat height and tilts angle
  • Saddle suitable for you
  • Pedals and cycling shoes
  • Cassette & crank for your riding style and targeted race
  • Your overall position on the bike
  • Bike maintenance
  • Tri suits
  • Cycling computer or triathlon watch to track your rides and monitor progress.

 

The Run:

If you’re overwhelmed by the number of options available in the market go to your nearest sports goods shop and get and advice on the following:

  • Gait analysis to identify your running style so you narrow down the runners’ options to what suits your stride (heel-, midfoot- or forefoot-runner).
  • Sunblock
  • Sunglasses
  • Running watch or triathlon watch to track your training & racing metrics.

Now that you are equipped and have all essentials covered, go out there enjoy the training/racing knowing that you have the right gear for you.

 

Talal Almoallem
Certified Ironman Coach
ASCA Level 3 Swim Coach

TRICLUB

Triathlon distances – What is the difference

posted by FitnessFirst Team November 4, 2017 0 comments

There are various distances for triathlon races to accommodate triathletes of various skill levels, but these distances might vary from one race to another. One of the reasons that may cause any variation from the standard race distance is the race venue. Sometimes, race directors are challenged to find a safe venue for a triathlon event. To keep the logistics and safety concerns of staging such an event to a minimum, race directors wisely select a race course that is slightly different than the common distances mentioned below.

The Half and Full distances are commonly referred to as Half Ironman and Ironman distances respectively. Half Ironman races can also be referred to as Ironman 70.3’s, with the number 70.3 representing the total mileage of the race.

Here are the common distances of triathlon races:

Super Sprint: Swim 0.25mi (375m), Bike 6.2mi (10km) and Run 1.5mi (2.5km)

Sprint: Swim 0.5mi (750m), Bike 12.4mi (20km) and Run 3.1mi (5km)

Olympic / 5150: Swim 0.93mi (1500m), Bike 24.8mi (40km) and Run  6.2mi (10km)

Half Ironman/70.3: Swim 1.2mi (1900m), Bike 56mi (90km) and Run 13.1mi (21.09km)

Full Ironman: Swim 2.4mi (3800m), Bike 112mi (180km) and Run 26.2mi (42.19km)

Most of the above distances are available for you to compete in locally through our events organizing partner Race.ME. For full list of races, please visit http://race-me-events.com/

Talal Almoallem
Certified Ironman Coach
ASCA Level 3 Swim Coach

TRICLUB

Where do I start to do my first race? How to prepare for Triathlons

posted by FitnessFirst Team November 3, 2017 0 comments

Triathlons can seem complicated as there is a lot of equipment, locations and logistics to think about. I’ve broken down what you need to consider when doing your first race.

Choose Your Distance

Shorter distances are usually more attractive for first-timers. It’s fun and can be competitive if you want it to be. I’d suggest starting off with a Sprint distance to get familiar with the way triathlon races work and build up to longer distances.

Decide if you want to be part of a team or go solo

Many races allow you to work as a team in a relay race. This means the 3 legs can be split up by 2-3 people. So you can compete and only do the swim, bike or run leg if you want to. Some people like to complete all 3 legs and do it individually. Think about your fitness level, strengths and goals when you are deciding this.

Check out the events calendar & Pick your race

There are lots of different events happening across Dubai over the coming months. Check out the events calendar and see which race suits you. When picking a race consider; locations, times, availability for supporters coming to watch you, if you can race as a family, race packs, information available to you.

Register & Collect your race pack

Register for the race you have chosen, read more information about the race and collect your race pack. Your race pack will usually include; rules, race numbers, swim hat and general need to know information about your race so you have everything you need.

Show Up!

Arrive on event day in plenty of time. Relax and enjoy the day! The hard work is in the training. Race day is the day to get the medal you have been working towards!

Charlotte Stebbing
National Fitness Programming Manager

Testimonials

انا عائشة ومعاً #نقوى_سوا

posted by FitnessFirst Team October 26, 2017 0 comments

اسمي عائشة وأنا بالفعل واحدة من بين كثيرات ممنْ تفخرن بأن فيتنس فيرست الشرق الأوسط يمكِّنهن لكي تصبح الواحدة منهن عضوةً نشطةً، ومدرِّبةً، وأمًا، وقدوةً لبعض السيدات المترددات على فيتنس فيرست واللاتي ترغبن في إحداث تحول في أجسادهن

تبدأ قصتي منذ خمس سنوات مضت، عندما انضممت إلى نادي فيتنس فيرست كعضوة فيه بعد إنجابي لطفلي الثاني، وكنت أعتقد أن هذه الخطوة ستكون بداية جيدة لاستعادة شكلي السابق بدلاً من اتباع حميات غذائية قاسية. عندما كنت طفلة، لم أحقق أي نجاح قط في أي نوع من أنواع الرياضة، ودائمًا ما كنت أفتقر إلى عنصر التنسيق وروح اللياقة البدنية

 “أنا عائشة و معاً “نقوى_سوا

ونظرًا لأنني أعمل محاسبة بدوام كامل في مركز دبي المالي العالمي، لم تسنح لي الفرصة لأتمرَّن سوى في وقت استراحة الغداء، ولكي أكون صادقة معكم، كان الهدف الرئيسي في البداية هو أن أشغل أوقات استراحة الغداء وأستثمر وقت الفراغ الذي أكون فيه بعيدة عن طفليّ. وحتى ذلك الحين، لم أكن آخذ الأمر على محمل الجد، إذ أنني كنت أهتم أكثر بالهرولة إلى العمل وعدم إرهاق نفسي في التمرين لكي أبدو في هندامي بقدرٍ يتيح لي العودة إلى جو العمل في هيئة ملائمة. ولكن مع الاقتراب أكثر من مدربي فيتنس فيرست وبناء علاقات قوية مع فيتنس فيرست كمجتمع وليس كمكان للتمرَّن، أصبح التعود على ممارسة التمارين مهيمنًا على روتيني اليومي. فضلاً عن ذلك، دائمًا ما يدفعني التقدير والاستحقاق الذي أناله من مدربي فيتنس فيرست على التقدم الذي أحرزه في قوتي البدنية، إلى مواصلة التقدم، ما يساعدني على تحقيق المزيد من اللياقة والقوة البدنية يوميًا

بعد عام من الالتزام والتفاني في التمرين، قام المدربون بفيتنس فيرست بتمكيني لأصبح أنا نفسي مدربةً، وهو ما كان مردوه حينها أنني وجدت بداخلي شغف تام للتمارين الجماعية. ولكي أكون صادقة معكم، لم تكن عملية التحسن أمرًا سهلاً كما يبدو، ولا سيما أنني لم أحصل على أي دراسات أساسية في مجال التدريب ولم أكن رياضية في طفولتي. والحين، أتوجه بالشكر لمدربي فيتنس فيرست الذين قدموا لي ما يكفي من الأدوات والتوجيهات التعليمية بشأن ما يتطلبه الأمر لأصبح مدربةً جيدة، وأفكر في التمارين الجماعية من منظور آخر؛ وهو منظور العضو الذي يقابله تصور المدرب

وبعد عام من ذلك الحين، لم أستطع أن أبدأ يومي بسعادة بدون الذهاب في الصباح الباكر إلى فيتنس فيرست، تمامًا كما هو الحال مع فنجان القهوة الصباحي. لقد تغيرت أولوياتي، فلن أهدر وقتي مرةً أخرى في السهرات المتأخرة أو في تخصيص وقتًا أطول للنوم كان يمكن استثماره في التمرين. وحتى خلال شهر رمضان المبارك، وبعد أن قمت بتجميد عضويتي كما اعتدت على مدار السنوات الأربع الأخيرة، لا زلت أذكر أنني في اليوم الثاني من رمضان وجدت أنه  لا شيء يجعلني أخجل من  تغيير رأيي والعودة إلى ساحة الجيم للتدريب قبل الإفطار

أنا رياضية في الصباح، ومُحاسبة أثناء اليوم، وأم في آخر النهار، وطالبة تدرس اللياقة البدنية ليلاً. وأنا عضوة أصبحت مُدرِّبة. أنا عائشة و معاَ “نقوى_سوا

عائشة ياقوت
عضوة بفيتنس فيرست/مُدرِّسة مستقلة

#EmpowerME

Testimonials

I am Subhankar and I #empowerme

posted by FitnessFirst Team October 24, 2017 0 comments

I am Subhankar Ghosh, I am 52 years old and a VVIP member of Fitness First, Dalma Mall since 2014. I came to Abu Dhabi in 2010. I came from a quite stressful work-life background at Chennai, India. After coming to Abu Dhabi life was better, with less anxiety and comparatively tranquil. I could spend more time with my family. After 2 years of this, I gained 2 Kg in weight (66 to 69 Kg). Prior to this I had a stable weight of 66 Kg since at least 12 years. I was doing free-hand exercise and a few Yogasanas daily. Also in 2013 my Doctor asked me to be ready to start life-long pills to reduce my blood pressure.

It was then I understood that it was time to hit the gym. I did a few months at nearby gym but it was always over-crowded. As I was a frequent visitor to Dalma Mall, I observed this Fitness First gym come up new there. In June 2014, I joined the gym. The advantage was that this gym was on my way back home from the office. I took the fabulous trainers’ help there to chalk out my personal exercise regime. Two of the trainers really turned me into a new man.

I am Subhankar and I #empowerme – Fitness First Testimonials

The initial going was very tough as I had weak muscles due to continuous sitting in front of the computer. The trainer Gilbert was calibrating my strength & endurance and checking my limits. Every day of the week, I was sore all over and every part of me ached. Added to this were my personal problems with my knee joints and ankles. So, my trainer equally had a tough time. But luckily one thing I had inbuilt is determination. The exercise plan was made up for cardio, back, calfs & abs, chest, legs, cardio, cardio again, stretch, plyometric and full body circuit in that order. This is the same regimen pattern that I still follow which gives me good returns.

My food intake also had to be changed a lot. I started noting and measuring each and everything I put in my mouth. We found that I was eating about 3000 KCal daily. Initially we reduced the target to 2700, then 2500, then 2200, then 1800, then 1500, then finally 1150. My requirement was being cross-checked by the Basal Metabolic Rate (BMR). Then a carb cycle started but that was too tough for me. Nowadays I try to stay within 1500 KCal daily. I have made a chart of all that I eat and pasted the calculated protein/carb/fat & KCals on the refrigerator.

The result of all this was that I reduced to 60.8 Kg and then am staying at 61 Kg ever since 2014. I feel fitter than I was at 22 years of age. I can now jump higher than I ever imagined. Incidentally 62 Kg was my dream weight since last 15 years and only here I could achieve it. So, this is the best gift for me on coming to Abu Dhabi. I have my heartiest well wishes for Fitness First Dalma Mall (it feels like home, once I am inside), to my trainers Gilbert & Liam. Liam also helped me with specialist advice when I had frozen shoulder one year back. With the prescribed rubber band, I came out of it in 5 months.

One thing which I can say is that it is never late to start. I started at 49 years.

I am Subhankar and I #empowerme

#EmpowerME

Testimonials

I am Aisha and I #empowerme

posted by FitnessFirst Team October 24, 2017 0 comments

My name is Aisha and yes I am one of the many that are proud to be empowered by Fitness First Middle East to become the active member, coach, mother and role model for some of the Fitness First ladies that wish to have a body transformation.

The story goes back to 5 years ago when I joined Fitness First as a member after I had my second child, thinking it was a good start to get back in shape rather than just following strict diets. As a child, I was never a success in any kind of sports and I always lacked the coordination and the spirit of fitness.

I am Aisha and I #empowerme – Fitness First Testimonials

Working as a full time accountant in the DIFC, I only had a chance to train during the lunch break, and to be honest, the main goal started as keeping my lunch breaks busy and investing the free time that I was away from my two kids. Yet, I was not taking it very serious as I was more concerned to run back to the office, and not exhausting myself to look tidy enough to fit back in my business attire. Yet, getting closer to the Fitness First coaches and establishing strong ties with Fitness First as a community not just a place to work-out, the exercise addiction has dominated my daily routine. In addition, having progress in my strength recognized & validated by Fitness First coaches has always kept me moving forward, to improve in becoming fitter and stronger by day.

After a year of commitment and dedication, I was empowered by Fitness First master trainers to become a trainer myself, which back then all I had was a passion for group exercise. To be honest, the process of improvement was not as easy as it sounds, especially having no background studies in coaching & never being an athlete as a child. Yet, thanks to Fitness First coaches that has provided me with enough tools and educational guidelines of what it takes to become a good coach and think about group exercise from the other side of the stage, a member perspective vs a coach perception.

A year later, I cannot manage to start my day happily without the early morning visit to Fitness First, just like the morning cup of coffee. My priorities have changed, I would rather not waste my time in late evenings or getting extra time of sleep that can be rather invested in exercise. Even during Ramadan, after I froze my membership as I used to for the past four years, Ramadan day 2 I still thought it is nothing to be ashamed of to change your mind, and was back in the gym floor to train before Iftar.

I am an athlete in the morning, an accountant during the day, a mother in the evening and a fitness student by night. I am a member who became a coach. I am Aisha and I #empowerme.

Aisha Yaqout
Fitness First Member / Freelance Instructor

#EmpowerME

Noor Nasser
Testimonials

I am Noor and I #EmpowerME

posted by FitnessFirst Team October 5, 2017 0 comments

I joined Fitness First in 2014, thinking “who am I kidding?  I will join this gym just like I did with every gym I joined before, attend one month and then leave!”

I am Noor and I #EmpowerME – Fitness First Testimonials

Yes that is what I used to do, join a gym, leave it and look for something else.

I was overweight, frustrated and demotivated believing that this is how I am and will be for the rest of my life. But then I tried a class, had to pull up a lot of courage to force myself into the studio. I saw how beautiful and graceful the instructor was and told myself “I want to be as graceful as she is” and that was what inspired me. In fact, I was inspired by the Club General Manager herself, Ana, managing the gym, interacting with the members and attending to their needs as well as being the Group Exercise Instructor at the same time! That’s power and strength of personality!

Fitness First changed my beliefs about myself, I fell in love with fitness so much it became a lifestyle for me and I wanted to become a Group Exercise Instructor myself so I can inspire others and push my limits and become powerful.

Believe in yourself, unleash the power within and become an inspiration!

Noor Nasser
Fitness First Member and Zumba Instructor

Noor Nasser

#EmpowerME

Noor Nasser
Testimonials

أنا نور ومعاً #نقوى_سوا

posted by FitnessFirst Team October 5, 2017 0 comments

“انضميت إلى فيتنس فيرست فسنة ٢٠١٤ وكانت تدور في بالي هالافكار “انتي تضحكين على من؟ بتشتركين بالنادي وبتتركينه بعد شهر كالعادة

فعلا كانت هذه عادتي، اشترك ولا التزم وابحث عن نادي آخر

كنت اعاني من الوزن الزائد، محبطة وليس لدي دافع او حافز وقد استسلمت لفكرة “هذه انا وسأبقى هكذا لبقية حياتي”. ولكن قررت تجربة احدى الحصص الرياضية، وقد تطلب مني شجاعة لإجبار نفسي على دخول الاستوديو. وعندما رأيت كم كانت المدربة جميلة ورشيقة وكانت هذه بداية الالهام. بالفعل لقد الهمتني مديرة النادي حيث كانت تدير النادي، تهتم وتستمع للأعضاء بالإضافة لتدريب حصص جماعية، ذلك معنى ان تكون لديك قدرة وشخصية قوية

فيتنس فيرست غير فكرتي حول نفسي، احببت الرياضة كثيرا واصبحت اسلوب حياة بالنسبة لي وكان يجب ان اصبح مدربة بنفسي حتى الهم غيري واتحدى قدراتي واصبح اقوى

!آمن بنفسك، أطلق العنان لنفسك، واصبح مصدر الهام للغير

نور ناصر
عضوة ومدربة زومبا

 

Noor Nasser

cycling
TRICLUB

What does a new triathlete need for racing

posted by FitnessFirst Team September 18, 2017 2 Comments

Triathlon can become as expensive or as inexpensive pursuit as you want it to be. There’s no need to break the bank in order to be race-ready. Here is a list of what you absolutely need to train and race a triathlon.

Essential Gear

For the Swim

Any swimsuit, a pair of goggles that fit and a swim cap.

For the Bike

Any mountain, TT or road bike you have in your garage and if you don’t own one, you can rent one from Revolution Cycles or your preferred local bike shop, a helmet and a shirt for comfort and speed, preferably a close-fitting synthetic shirt.

For the Run

A pair of runners that fit your feet and style of running.

Optional Gear

Tri suit: an upgrade that will take you through the bike and to the run without changing.

Wetsuit: if you plan training/racing in cold water

Clipless pedals and bike shoes: An easy upgrade that translates to more efficiency and speed on the bike.

Sunglasses: Keeps the wind out of your eyes on the bike, and makes the run more comfortable in the sun.

GPS watch: to track your race and share the experience with friends through Strava or similar online platforms.

The most important thing about the gear you use for a triathlon is the comfort.

Talal Almoallem
Certified Ironman Coach
ASCA Level 3 Swim Coach

triathlon-swim
TRICLUB

Who are Triathlons for? Is it for me?

posted by FitnessFirst Team September 18, 2017 0 comments

Triathlon is an endurance sport in which the athlete carries out swimming, cycling and running, in that order, and with the clock running during transitions between swim/bike and bike/run. It is an event won by completing the course with the fastest time. It is a great fun and accessible sport for all. It does attract social friendly types of people and fits in different lifestyles.

Why do triathlons?

You don’t need to be a hardcore super fit athlete to take part in triathlons. Many people use triathlon as a goal or a way to get motivated to do cardio, lose weight and also for its social factor to meet other like-minded individuals. Triathlon offers a great variety for training so you are not always doing the same thing and you’ll never get bored, it also offers event finishers a great sense of accomplishment and presents endless challenges! You can always work to go further and get faster.

Who can do a triathlon?

Are you in search of fitness, motivation, a challenge and/or the social benefits of a sport? Then triathlon is for you and you can absolutely train for and participate in triathlons.

Can I really finish a triathlon?

As long as you pick a triathlon that’s suited realistically to your abilities, you put in the training, surround yourself with like-minded individuals and you want it bad enough, then you will finish it. The fact that you’re reading this means you’re interested in endurance and fitness and the chances are very high that you could finish a triathlon.

Do I need to be strong in any of the three disciplines?

You don’t really need to be a strong swimmer, cyclist or runner. Starting to practice all three disciplines will make it possible for you to do triathlon no matter what level you start at and no matter what weaknesses you have. The swim, bike or run can be a challenge for some, but encountering challenges and overcoming them is what triathlon is all about. You may not be the best swimmer, cyclist or runner, but when you finish your weakest discipline, the game is still ON!

Talal Almoallem
Certified Ironman Coach
ASCA Level 3 Swim Coach

TRICLUB

Top Tips for Starting Your Tri-Training

posted by FitnessFirst Team September 18, 2017 0 comments

Hopefully by now, you have fully committed to your decision to train for a triathlon and you’ve stopped thinking about if you should or not?

Don’t worry, we have all been there!

It can seem daunting and overwhelming when taking on such a challenge… However, the good news is I am here to tell you how easy it can be… yes you heard me right… it can be easy. Now I’m not saying it won’t take some hard work physically and mentally, but we can help you to make the journey as seamless as possible.

Check out some top tips on how to get started with your training.

Don’t over think what equipment you need

There are hundreds of articles and people out there who will tell you about lots of different types of gadgets, bikes, swimsuits and running shoes you will need but my advice is KEEP IT SIMPLE! If you want to explore your options then please do but you do not NEED anything fancy or expensive.

I completed my first sprint triathlon wearing a swimming costume, goggles and mandatory swim hat. For the cycle, I used a standard road bike which cost AED 1500 and a pair of trainers which I then used for the run leg of the race. In fact, even when I did the 70.3 distance the only extra item I invested in was a pair of cycling shoes!

Start Training…

Quit thinking and start moving.  Don’t worry about how much distance you can cover at the beginning. Start working on running, cycling and swimming either indoors or outdoors. The distance will soon start to clock up as your fitness levels increase.

Plan your weekly training schedule

Schedule your sessions around your work, family and social commitments. Consistent training is the key to getting the result you want. This also includes REST! Download a training plan to see what sessions you could attend or to get more guidance on the type of training you should do.

Share your goals!

Tell your family, friends and colleagues what you are training for. This will keep you accountable and will inspire others! Join a group of like minded people who share the same goal and you are guaranteed to stay motivated throughout your training.

Get a Coach

A coach will keep you on track, help you with technique, tips and accountability. You can find a coach within group sessions or 1:1 sessions for a real personalized approach. If you want to get the best from yourself this is definitely the way to go!

Charlotte Stebbing
National Fitness
Programming Manager

Jon Norris
TRICLUB

JON NORRIS – AN INSPIRATION

posted by FitnessFirst Team September 17, 2017 0 comments

My first half iron distance triathlon was my second triathlon ever. I had only ever attempted a sprint in the French mountains a few months before.  A friend teased that I should come and do a real triathlon in Dubai, she was a veteran at 70.3 distances and has a strong understanding of the sport and required endurance. Me…..I was naive and keen to impress.

Jon Norris

“What the hell am I doing” was my only thought as I looked around and saw no one and nothing but sand. My wheels were spinning at 16kmh or at least that’s what Garmin said even though my heart was pounding and legs were screaming. The wind was blowing a gale, I felt like I was back on the piste in a blizzard only now sand for snow. Above, the sun glared down with a strength unknown to any man. I seriously contemplated manufacturing a puncture, wishing an injury upon myself or even better being swallowed up by the nearest sand dune and waking up to realise it had all been a bad dream. Alas……I still had over 40km to go.

I finally finished the worst conditions race possible with a time of just sub 7 hrs. More importantly than leaving with just a medal I left with an urge to continue in this great sport and improve myself both mentally and physically for the next race.

Triathlon is an interesting sport

Triathlon is an interesting sport, a discipline that calls to a select few and becomes a way of life. No matter how you found the sport once there you are addicted. Endless hours in the pool, months running wherever you can find the time and moments on the bike that feel like you have been sitting there for days; not to mention all this whilst juggling your family, work, friends, kids school, piano or ballet classes. Food? That becomes a whole new way of life and understanding. If you are not a qualified nutritionist before entering triathlon you soon will be.

John Norris

After a year of continually spinning my wheels, running around the same courses and swimming the same lengths in the same pool with no gains I finally understood the benefits of smart training. Luckily I was swept up into the Fitness First Dubai Ironman effort and enrolled in the Masters Swim classes. I have always considered myself a competent swimmer although it would take a little persuasion to enter the pool however working directly with a qualified coach, Talal Almoallem (@talal_almoallem) and training on regular days within a group has improved my technique and efficiency in the water that I am now happy to say has shaved almost 10 minutes off my 1.9km swim time. Completing the Dubai Ironman 70.3 in 2017 was a huge goal for me and I owe my PB time to training with Talal and the team at Fitness First.

John Norris

Being taught the benefits of swimming sets and the strategy behind them has made me re-evaluate my other disciplines in the sport. With continual support and advice from the Fitness First team I am confident to say that my swimming and biking have both taken large improved steps towards further successes. Alongside the varied classes on offer and the one to one gym instruction my core and overall fitness has jumped enormously which is beginning to be seen in my day to day running programs. With continued guidance from the experts in their fields and the best equipment available in the UAE I have really found new purpose in my gym visits.

Whatever the reasons to get fit there is added benefit throughout your life from living a healthier lifestyle. My journey has just begun and already I am so thankful to the Masters Swim class for helping me get both my feet on the ground to a more productive training schedule where I can see actual results. I have more energy in my day, my days are longer, I am more focused and I now actually look forward to getting in the pool or on the bike. I still struggle some days with the thought of having to do a 10km run, particularly in the summer heat here but what can I say…..my gyms aircon is almost as cool as the staff!

Jon Norris

Jon Norris
Triathlete

I AM MARTIN AND I #EMPOWERME
Testimonials

I am Martin and I #EmpowerME

posted by FitnessFirst Team September 9, 2017 1 Comment

I used to be in generally fit shape when I was younger in my school days when I used to play for our rugby team and regularly visit the gym. I wasn’t much disciplined in the gym but I put the hours in. In university, I tore my inner-meniscus tendon in my right knee and things spiraled from there. Due to a slow recovery in an unhealthy environment (student life in Manchester is a big party), I quickly piled on 10 kilos over the next 6 months. Most of my friends and family were shocked and couldn’t believe I had gotten so big so fast. For me I didn’t really feel like I was putting on too much weight it was a gradual realization and when I had it was depressing and I mostly gave up on getting back into shape.

I am Martin and I #EmpowerME – Fitness First Testimonial

Before diet and working out

Over the next few years of jogging on and off and yo-yo diets, I had steadily peaked at about 110 kg. It was early in 2015 when I was suffering from chest pain when I knew something was very wrong. The doctor confirmed I had been suffering from hyper tension and high blood pressure and I either changed my lifestyle immediately or started heart medication.

Old picture from our wedding day

I had married at this point and my wife really encouraged me and supported me in sorting out a proper diet and I started going to the gym every morning before work. Progress at first was slow but when I joined Fitness First and started training, I started losing weight pretty quickly after that and my body really started changing. I started sleeping better and breathing more easily and I monitored my body fat and muscle content. The fat was going down and muscle up. I had lost about 10 kg in the first year and the morning gym routines had changed from being health motivated to a full blown habit which I still abide by.

After diet and working out

I still have a long way to go another 8 kg to be at my goal weight but my blood pressure is back to normal and I have a baby girl now who I have plenty of energy to run around and play with. I sleep like a baby and I need to start my day at my local gym- Fitness First Mirdif City Centre. I recommend visiting the gym in the morning since you start the day with a positive note so no matter what happens you have done something positive for yourself and that sense of well being translates into every aspect of your life. I hope others don’t wait for a medical reason to take that positive step to a healthier lifestyle, once you catch the fitness bug there’s no going back!

At a recent friend’s wedding

Martin Yarsley
Fitness First Member

I am Isabel and I #empowerme
Testimonials

I am Isabel and I #EmpowerME

posted by FitnessFirst Team September 9, 2017 0 comments

Choose your future, work hard on yourself – with passion and consistent action everything is possible!

I am Isabel and I#EmpowerME

My profession: I’m a Personal Trainer.  In 2015 I decided to change my life and become a Personal Trainer.

I have always been into fitness since I was a child. My background is in Shaolin Kung Fu and long distance running.

Here is where I come from. I love to challenge myself and others. It’s important to break boundaries and to go out of your comfort zone!

I am Isabel and I #EmpowerME

Last year I started with Triathlon training to get ready for the Ironman 70.3 in Dubai. It was a life changing experience and you should also join the movement!

I am Isabel and I #EmpowerME – Fitness First Testimonial

One of my long term goals is to qualify for the Ironman in Kailua-Kona in Hawaii, which is the hardest triathlons in the world.

What empowers me is to see my clients and members changing and achieving their fitness goals.

I always believe in hard work. It’s never easy and there is no short cut! Be true, passionate and consistent.

Then everything is possible!

Isabel Schuessler
Personal Trainer
Fitness First Middle East

#EmpowerME

Farid #EmpowerME
Testimonials

أنا فريد ومعاً #نقوى_سوا

posted by FitnessFirst Team August 22, 2017 0 comments

فأنا مثال الأب الذي مثَّل ابنه مصدر إلهام له حتى تحول الأمر لأكون الآن مصدر إلهام للأبن

من الناحية المهنية، أعمل مدير عقارات ومنسق أغاني في سباق “سبارتن”، ولكن الدور الأكثر محورية الذي ألعبه هو دور الأب. فبصفتي أباً لابن صغير، أكره أن أكون الشخص الذي يخبره بأنني “متعب للغاية” لدرجة أنني لا أستطيع اللعب معه. تواصل معي نادي فيتنس فيرست لاحقاً لأنضم إليه وأمثل حركة “كاوتش تو سبرينت” (من الأريكة إلى العدو السريع). وبعد التدريب لشهر للاستعداد لسباق “سبارتن”، فقدت 16 كجم. ولم أعد الآن أشعر بالتعب الشديد الذي يمنعني من اللعب مع ابني

فأنا مثال الأب الذي مثَّل ابنه مصدر إلهام له حتى تحول الأمر لأكون الآن مصدر إلهام للأبن مع أخذ ذلك بعين الاعتبار، تواصل فريق سباق “سبارتن” مع نادي فيتنس فيرست الشرق الأوسط بشأن هذه الفكرة، وبوصفه محفز للحياة الصحية داخل المجتمع وجزء لا يتجزأ منها، تبنى فيتنس فيرست الفكرة

وأصبحت حركة “كاوتش تو سبرينت” واقعاً

وقد اختاروا مرشحاً، وبدعم من سباق “سبارتن” بنسخته العربية ونادي فيتنس فيرست الشرق الأوسط، حان وقت اختبار الفكرة

“ويتمثل الهدف من الحركة في الانتقال من أريكة غرفة المعيشة إلى سباق “سبارتن

المرشح – ومؤلف المدونة

الوزن: 130 كجم

الطول: 176 سم

التصنيف: بدين

اسمي فريد، وأعمل منسق أغاني لسباق “سبارتن” الشرق الأوسط منذ بدايته

وفقاً للأرقام التي ترونها، فأنا لا أتمتع بصحة جيدة. ولا طالما وجدته أمراً مضحكاً أن الشخص الوحيد الذي لا يبذل أي نوع من النشاط البدني في السباقات هو منسق الأغاني الضخم البدين. ولكن الحقيقة هو أمر محزن. لا تسيء فهمي، لقد أحببت كل لحظة كنت قادراً فيها على تنسيق الأغاني والمساهمة نوعاً ما في نجاح الفعالية. ولكن شعرت في العديد من المرات بأني مستبعد وبأني لم أكن جزءاً من “اللعبة”

فقد كنت أشاهد هؤلاء الأشخاص الرائعين يتوجهون نحو خط البداية وجميعهم يعلو وجوههم التعبير ذاته كما لو كانوا على وشك الدخول في معركة هم على يقين بالفوز بها. وكانوا جميعاً يتحدون شخصاً واحداً، يتحدون أنفسهم، فكان الأمر شخصياً وكان يدور حول هزيمتها

وكانوا جميعاً يبدون سعداء، ولم أشعر قط بذرة خوف أو تردد

ولم يكن هذا حتى الجزء الأفضل، كان عليكم رؤية وجوههم وهم يعبرون خط النهاية! فقد تغلبوا على شيء يكمن في أعماقهم، شيء من الصعب رؤيته، كما لو كانوا قد حطموا كل انعدام الثقة بالنفس الذي كانوا يحملونه بداخلهم

وبوجوه يغطيها الوحل والعرق والدماء والبلل والكدمات والجفاف، مروا باختبار طويل وشاق وشديد. وعلى الرغم من ذلك، لم يبدو أحد منهم وكأنه يمشي، فالكل كان يتحرك بسلاسة

فقد بدأوا بسعادة وانتهوا بجرأة ونشوى وبهجة غامرة، يشعرون بالرضا عن أنفسهم

وهذا ما أبحث عنه بقبول هذا التحدي. وبالطبع الحالة النفسية تلازم الحالة البدنية وذلك ما تدور حوله المدونة، رحلتي البدنية للوصول إلى هذه الحالة النفسية

وأود أن تنضموا إلي في هذه الرحلة

Today I was tired and did not want to go. I just wanted the couch and youtube. I convinced myself to go and take it easy. Walking into @fitnessfirstme Uptown Mirdif I got a wave of energy but was still thinking i'll tell @dinis_fitness_crossfit_coach if we can slow it down a notch today. Boy was I wrong. It was the most grueling session I had with him. He kept pushing my buttons. I froze at one point. My legs stopped functioning and I could hear Dinis in my ear – "TWO MORE!!" At that moment it felt like this is my limit, I can't push no more. But it felt soooo good afterwards. I don't want that to be my limit. It is not my limit, I will push harder!! @spartanarabia – but did you die though? 😂 . . . . . . . #spartanrace #spartanarabia #spartanracehatta #spartanraceproteam #fitnessfirstme #fitnessfirstdubai #fitnessfirstuptownmirdif #legendswillrise #couchtosprint #tunnelvision #pushpushpush #ihatesquats #buckfurpees #mirdif #uptownmirdif

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المدونة

سيكون هناك الكثير من المنشورات المتعلقة بالصحة واللياقة البدنية، وسيكون هناك أيضاً الكثير من حالات الترحيب والوداع. الترحيب بالتفاح، ووداع البيتزا. سعدت بلقاء السلمون المشوي ووداعاً للبرجر الكبير الطري الذي يقطر جبنا

وبدعم وإرشاد من سباق “سبارتن” وفيتنس فيرست، سأقدم جميع المعلومات والأدوات المفيدة التي قُدمت لي

وسيكون هناك الكثير من الدماء والعرق والدموع على طول الطريق الذي أرغب أيضاً في مشاركتها معكم، ولكنها ستكون مرحة ومسلية

أرغب في أن تنضموا إلينا، فهذا نداء للعمل، وأريد منكم مشاركة أي قصة نجاح تشعرون بوجوب ريها، سواءً في قسم التعليقات أو حتى إذا كان لديكم مدونتكم الخاصة أو أرسلوا مقالاً عن شيء حققتموه مؤخراً وسندرجه في قسم من أقسام المدونة

Being the DJ and training for Spartan Race Arabia, I have decided to put together 30 minute mix. I'll do this on a regular basis, once a week or so. The inspiration for it will come from within the gym. Whether group classes at @fitnessfirstme or a specific workout I tried. Or by watching someone grinding at the gym. Each mix will have different tempos and energy levels based on whatever inspiration I picked up during the week. They will range from high intensity for cardio to reggaeton based for Zumba to deep house for your warm up. I'll throw in a couple of down tempo sounds for yoga and recovery. So here is the first one. Inspired by the dreaded BURPEE!!! @spartanarabia https://www.mixcloud.com/SpartanMusic/ . . . . . . . . #spartanrace #spartanhatta #spartantraining #spartanarabia #spartanbahrain #couchtosprint #fitnessfirstme #fitnessfirstdubai #fitnessfirstuptownmirdif #legendswillrise #workoutmix #spartandj #burpees #buckfurpees #workoutplaylist #couchtosprint #spartanproteam #dubaifitness #dubaifitnesstrainer

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أراكم جميعاً عند خط النهاية

فريد أبو رجيلي
مدير عقارات

Couch To Sprint Blog :المصدر

@couchtosprint تابعوا رحلة فريد على مدونته وعلى

ومعاً #نقوى_سوا

 

 

Farid #EmpowerME
Testimonials

I am Farid and I #EmpowerME

posted by FitnessFirst Team August 16, 2017 2 Comments

Son inspired the father who now inspires the son! – Fitness First Testimonial

By profession, I am a Property Manager and a DJ at the Spartan Race. But the most pivotal role I play is that of a father. As a father to a young son, I hate being the one to tell him that I am ‘Too Tired’ to play with him. Then Fitness First approached me to join and represent the Couch-to-Sprint movement. After training for one month for the Spartan race, I have already lost 16 Kgs. Now I am never too tired to play with my son.  I am an example of how the Son inspired the father who now inspires the son!

With that in mind, the Spartan Race team approached Fitness First Middle East with the idea. As a catalyst and an integral part of healthy living within the community, Fitness First took it on board.

Couch to Sprint became a reality.

They chose a candidate. And with the support of Spartan Race Arabia and Fitness First Middle East, it was time to put it to the test.

The aim is to move from the living room couch to the Spartan Race Arabia


The Candidate (and the blog author)

Weight: 130 kg

Height: 176 cm

Classified: Obese

My name is Farid, I have been the DJ for Spartan Race Middle East from the outset.

As you can see from my stats, I am unhealthy. I always found it funny that the only person not exerting any sort of physical activity at the races is the big fat DJ. But the truth is, it was depressing. Don’t get me wrong, I loved every moment of being able to DJ and in some way contribute to the success of the event. But many times I’d feel left out. I was not part of the “game”.

I’d watch these amazing people head towards the start line. They all had the exact same expression on their faces. They all looked like they were about to enter into a battle convinced they are going to overcome. They were all challenging one person, themselves. It was personal and it was about to go down!!

And they all looked happy, I never sensed an ounce of fear or hesitation.

But that wasn’t even the best part, you should see their faces crossing the finish line! They have conquered something deep within themselves, it is hard to touch upon. It’s like they have crushed all the self doubt they were carrying.

Mud faced, sweat and blood. Soaked, bruised and dehydrated. They had been through a long, demanding and vigorous test. Yet no one seemed like they were walking, everyone was floating.

They started happy and finished defiant, ecstatic and overjoyedContent with who they are.

That is what I am looking for by taking on this challenge. Of course that mental state comes with the physical and that is what this blog is about. My physical journey to reach that mental state.

I’d love for you to join me on that ride.

Today I was tired and did not want to go. I just wanted the couch and youtube. I convinced myself to go and take it easy. Walking into @fitnessfirstme Uptown Mirdif I got a wave of energy but was still thinking i'll tell @dinis_fitness_crossfit_coach if we can slow it down a notch today. Boy was I wrong. It was the most grueling session I had with him. He kept pushing my buttons. I froze at one point. My legs stopped functioning and I could hear Dinis in my ear – "TWO MORE!!" At that moment it felt like this is my limit, I can't push no more. But it felt soooo good afterwards. I don't want that to be my limit. It is not my limit, I will push harder!! @spartanarabia – but did you die though? 😂 . . . . . . . #spartanrace #spartanarabia #spartanracehatta #spartanraceproteam #fitnessfirstme #fitnessfirstdubai #fitnessfirstuptownmirdif #legendswillrise #couchtosprint #tunnelvision #pushpushpush #ihatesquats #buckfurpees #mirdif #uptownmirdif

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The Blog

There will be a lot of health and fitness inspired posts. There will also be a lot hellos and goodbyes. Hello to apples, goodbye to pizza. Nice to meet you grilled salmon to ciao big juicy cheese dripping burger.

With the support and guidance of Spartan Race and Fitness First. I will offer all the useful information and tools handed out to me.

There will be a lot of blood, sweat and tears along the way which I would also like to share with you. But it will all be fun and entertaining.

I want you to join in, this is a call to action. I want you to share whatever success story you feel needs telling. Whether in the comments section or even if you have your own blog, share this with us. Or send in a write up of something you recently achieved and we can include it in a section of the blog,

Being the DJ and training for Spartan Race Arabia, I have decided to put together 30 minute mix. I'll do this on a regular basis, once a week or so. The inspiration for it will come from within the gym. Whether group classes at @fitnessfirstme or a specific workout I tried. Or by watching someone grinding at the gym. Each mix will have different tempos and energy levels based on whatever inspiration I picked up during the week. They will range from high intensity for cardio to reggaeton based for Zumba to deep house for your warm up. I'll throw in a couple of down tempo sounds for yoga and recovery. So here is the first one. Inspired by the dreaded BURPEE!!! @spartanarabia https://www.mixcloud.com/SpartanMusic/ . . . . . . . . #spartanrace #spartanhatta #spartantraining #spartanarabia #spartanbahrain #couchtosprint #fitnessfirstme #fitnessfirstdubai #fitnessfirstuptownmirdif #legendswillrise #workoutmix #spartandj #burpees #buckfurpees #workoutplaylist #couchtosprint #spartanproteam #dubaifitness #dubaifitnesstrainer

A post shared by Couch To Sprint – You Decide (@couchtosprint) on

I’ll see you all at the finish line! 

Farid Abou Rjeily
Property Manager
Source: Couch To Sprint Blog
Follow Farid’s Journey on his blog and @couchtosprint

1 Month! It's time for a before after post. Timeframe: Day 1 ➖Month 1 Weight: 129.4 kg➖117.6 kg Fat Mass: 54.6 kg ➖44.2 kg BMI: 40.8 ➖37.2 So down 12 kg. Everything seems to be going as planned. Numbers look good. I'm very happy about that. Extremely happy!! Still over though, but who's counting anyway? I AM! Lol. Big up to @spartanarabia @fitnessfirstme for all the support. Can't forget the man with the master plan @dinis_fitness_crossfit_coach. Thanks buddy! Still a long way to go but we'll get there. Everyone around me has been extremely supportive. Love and kisses to my backbone @pixi2000 who has given me all the time and space to go ahead with this. I'm talking like i've just crossed the Spartan Race finish line!! 🏁 Enough. Back to work. Oh, if you swipe left, I tried to flex on you 💪🏻. Just practicing. AROO! . . . . . . . . #spartanrace #spartanarabia #spartanhatta #spartantraining #fitnessfirstme #fitnessfirstdubai #fitnessfirstuptownmirdif #empowerme #couchtosprint #legendswillrise #dontquitstayfit #mirdif #dubai #beforeandafter #progress #noquittingnow #longroadahead

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#EmpowerME

#EmpowerME

Health & Nutrition

نصائح 7 للحفاظ على مستويات الطاقة في رمضان

posted by FitnessFirst Team June 14, 2017 0 comments

كيف تحافظ على ارتفاع مستويات طاقتك في الأسبوع الأخير من رمضان

النوم والقيلولة

النوم هو أمر أساسي لجسمك، حيث يتضمن نمط الحياة الصحي تناول الطعام الصحي، والترطيب الجيد، والنوم المفيد. وأثناء رمضان، يتغير نظام نومنا وعادةً لا ننام كثيراً كما هي الحال في الأيام العادية. ولكي تحظى بنوم أفضل، خذ قيلولة مرة أو مرتين خلال اليوم، لمدة لا تزيد عن 20-30 دقيقة في المرة الواحدة، وذلك لزيادة الانتباه وتحسين الأداء

ممارسة التمارين الرياضية

إن ممارسة التمارين الرياضية طريقة رائعة لتعزيز طاقتك، ومساعدتك على النوم بشكل أفضل، والأهم الحفاظ على وزنك خلال رمضان. وشكلت ممارسة التمارين الرياضية دوماً مشكلةً لكثير من الأشخاص الصائمين، لذا ننصح دائماً بالاستمرار في ممارسة التمارين الرياضية وعدم الاستسلام إذا اعتدت ممارستها في الأيام العادية. وبالنسبة لوقت ممارستها، فهو يختلف من شخص لآخر، فبعض الأشخاص يمارسون الرياضة قبل الإفطار أو بعده بعدة ساعات أو حتى بعد السحور مباشرةً. وعندما تبدأ في ممارسة التمارين الرياضية، ستفاجأ بكم الطاقة التي تكتسبها

المكملات الغذائية

يمكن أن تضيف المكملات الغذائية قيمةً غذائية لمدخولك اليومي من الغذاء. فبطريقة أو أخرى، تفقد بعض الأطعمة بعضاً من قيمتها الغذائية نتيجةً للطهي أو التعامل وحده معها، لذا ننصح بإضافة بعض المكملات لنظامك الغذائي للحفاظ على ارتفاع مستويات طاقتك. وتتمثل بعض الأمثلة في فيتامين (ج) وفيتامين (د) وأوميجا 3 وفيتامينات (ب) (التي تُسمى فيتامينات الطاقة). وننصح كذلك بإجراء بعض تحاليل الدم قبل تناول أي مكملات غذائية

Preventative Measures for Osteoporosis

الترطيب

الترطيب هو شيء أساسي للغاية في هذه الأيام، ولاسيما في الطقس الحار، وتتمثل القاعدة الأساسية في تناول 2-3 لتر مياه على الأقل طوال الليل في الفترة ما بين الإفطار والسحور. لذا، تناول 2 كوبين كل 30 دقيقة، وتجنب تناول المشروبات التي تحتوي على نسبة كافيين وسكر عالية

Hydration

الوجبات الصغيرة المتكررة

حافظ على نفس العادات الصحية لتناول الطعام أثناء رمضان، فبدلاً من تناول وجبة واحدة دسمة، قسم وجبتك إلى 3-4 وجبات خفيفة صغيرة مع فاصل لمدة 30 دقيقة فقط بين كل وجبة صغيرة وأخرى، حتى إذا لم يكن لديك الوقت لذلك. ويمنع ذلك الشعور بالتعب والانتفاخ بعد تناول وجبة دسمة

Healthy meal

الحرص على تناول السحور

تمثل وجبة السحور نفس أهمية وجبة الإفطار حيث إنها وجبة مبكرة، وتعود بالعديد من الفوائد على الجسم، وتزود جسمك بالطاقة خلال يوم الصيام الطويل وتمنحك طاقة ثابتة أثناء الصوم. لذا، لا تفوتها وتذكر أنه يمكنك الخلود للنوم أثناء النهار، ولكن لا يمكنك تناول الطعام
“وقد قال رسول الله صلى الله عليه وسلم تسحروا فإن في السحور بركة

تسحروا فإن في السحور بركة

الحرص على تناول البروتين

احرص على أن تتضمن وجبتك الرئيسية أثناء الإفطار البروتين، حيث إن البروتين يساعدك على الشعور بالشبع لوقت أطول وهو رائع كذلك لرفع مستوى طاقتك وتعزيز عملية الأيض. وتذكر أنه يُعتبر الغذاء المفضل لعضلاتك

بانين شاهين
مديرة التغذية و العافية
فيتنيس فيرست الشرق الأوسط

 

Health & Nutrition

7 Tips On How To Keep Your Energy Levels Up in Ramadan

posted by FitnessFirst Team June 14, 2017 0 comments

How to keep your energy levels up in the last week of Ramadan

Sleep and Nap

Sleeping is essential for body, a healthy lifestyle includes healthy food, good hydration, and quality sleep. During Ramadan our sleeping routine is changed and we usually do not sleep much as on regular days. For better sleep, take 1-2 naps during the day, no more than 20-30 minutes each, to improve alertness and performance.

Exercise

Exercise is a great way to give you an energy boost, help you sleep better, and most important maintain your weight during Ramadan. Exercise was always an issue for many people who are fasting, we always advise if you are used to exercise on regular days continue don’t quit, as for the time of exercise it differs from one person to another. Some people train before Iftar or a couple of hours after Iftar or even right after Suhoor. When you start training you will be surprised how much energy you have.

Supplement

Supplements can provide additional nutritional value to your daily intake. In one way or another, some foods lose some of its nutritional value due to cooking or just handling so we advise to add some supplementation to your diet to keep your energy levels up. Vitamin C, Vitamin D, Omega 3, B vitamins (which are called the energy vitamins) are some examples. We advise you have some blood tests some before taking any supplements.

Preventative Measures for Osteoporosis

Hydration

Hydration is very essential nowadays, especially in hot weather, the main rule is to have at least 2-3 liters of water all through the night between Iftar and Suhoor so aim for 2 cups every 30 minutes. Avoid high caffeinated and drinks high in sugar.

Hydration

Small Frequent Meals

Keep your healthy eating habits the same during Ramadan, instead of having one heavy meal, divide your meal into 3-4 small light meals, even if you don’t have time, with only 30 minutes between the small meals. This prevents the tired and bloated feeling after eating a heavy meal.

Healthy meal

Yes for Suhoor

The importance of Suhoor is the same as breakfast as it’s an early meal. It has a lot of benefits for the body, fuels your body for the long day of fasting and gives you steady energy while fasting. Don’t miss it and remember remember you can sleep during the day, but you cannot eat. Citing Prophet Mohammad (peace be upon him) “Don’t miss the Suhoor, as it has a blessing”

Don’t miss the Suhoor, as it has a blessing

Don’t miss the Protein

Make sure your main meal during the Iftar has protein. Protein helps you feel fuller for longer time and it’s also great to boost your energy and metabolism. Keep in mind it’s considered the favorite food for your muscles.

Banin Shahine
National Wellness Manager
Fitness First Middle East

 

Tenderloin
Health & Nutrition

تندرلوين مع صلصة الفيردي

posted by FitnessFirst Team June 12, 2017 0 comments

المكونات

قطعة لحم من الخاصرة – تندرلوين
كجم من البقدونس المفروم
جرام 500 من الحبق المفروم
جم 500 من الكزبرة المفرومة
جرام 500 من البصل المقطع على شكل مكعبات
جم 200 مستردة ديجون
جم 30 ثوم
رشة من خل التفاح
ملح
 مل  200 زيت زيتون

توضع قطعة لحم الخاصرة على درجة حرارة مرتفعة للحصول على صدمة وتُطهى في الفرن للوصول إلى درجة التسوية المرغوبة

تُوضع الأعشاب المفرومة وزيت الزيتون والمستردة في الخلاط ويتم مزجهم للحصول على معجون من المزيج

تُخرج قطعة اللحم من الفرن ويُضاف البصل وتضبط النكهة بإضافة الخل

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