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GoalDigger

eat healthy as a couple
Health & Nutrition

كيفية تناول الطعام الصحي كزوجين

posted by FitnessFirst Team March 22, 2017 0 comments

يسهل على الفرد نسبياً اتباع نظام غذائي صحي عندما لا يكون مرتبطاً، حيث يساعدنا وجود نسبة أقل من الضغط و”المشاكل” التي نضطر إلى حلها على التركيز على نوعية العناصر الغذائية وعلى الكميات والحصص التي نتناولها في كل وجبة. وتبدأ المشكلة عند الدخول في علاقة جديدة حيث تعترض المشاكل طريقنا وتؤثر بالسلب على قدرتنا على التركيز على نظامنا الغذائي

كم هو عدد الأشخاص من معارفك الذين اكتسبوا وزناً عند التعارف أو الزواج؟ أظن أن الإجابة ستكون معظمهم. لنر سوياً ما يحدث بالفعل ونعطيك بعض النصائح عن كيفية تجنب اكتساب الوزن

يبدأ الأمر برمته بعد اتخاذ القرار بالزواج، تبدأ التجهيزات، فيجد الشريكان نفسيهما في استعجال دائم وضغط وقلق وحرص على الانتهاء من كافة التجهيزات، وهو ما ينعكس على عاداتهما في تناول الطعام، سواء في شكل تناول كميات زائدة أم في الصوم عنه، مما يضر بهم أيضاً. بعد ذلك، تبدأ حياتهما سوياً كأزواج وتتغير جميع عاداتهما وأنظمتهما الغذائية التي اعتادا عليها قبل ذلك تماماً. فبحسب بعض المتخصصين، يميل الرجال إلى تناول كميات تزيد عن احتياجاتهم الفعلية من الطعام في الوجبات الرئيسية بينما تميل النساء إلى تناول أطعمة تحتوي على سعرات حرارية كثيرة مثل الآيس كريم والشوكولاتة في غير الوجبات الرئيسية، وهو ما يؤثر على كليهما بشكل سلبي

complex-carbs-meals

ذلك هو السبب الرئيسي وراء زيادة الوزن لدى المتزوجين في ظل افتقار الجانبين إلى السيطرة لتجنب تلك الزيادة. فغالباً ما تُخزن الدهون لدى الرجل في منطقة البطن أما المرأة فيزيد تخزين الدهون لديها في منطقة الفخذين والمؤخرة. ويمكن لهذه الزيادة في الوزن التأثير على الجمال والثقة بالنفس، فضلاً عن أنها تتسبب في الإصابة بالأمراض البدنية المرتبطة بالسمنة مثل ارتفاع ضغط الدم وداء السكري من النوع 2 على سبيل المثال لا الحصر

وإذا كنت على دراية بكل ذلك فيجب عليك البدء في ترتيب أولويات شريكة حياتك من أجل “تأسيس” نظام غذائي صحي يناسبكما كمتزوجين، ومكافحة العادات السيئة التي أدخلتموها على علاقتكما والتي يمكنها التسبب في مشاكل لبعضكما البعض. وإليك بعض النصائح لمساعدتكما

اجتمعا سوياً واكتشفا قائمة بالأطعمة الصحية والتي تناسب ذوقكما

أعدا قائمة أطعمة للأسبوع. إذ من شأن تلك القائمة مساعدتكما في الحفاظ على نظام غذائي محدد فضلاً عن التحكم في زيادة الوزن

اذهبا إلى متجر البقالة سوياً لكن دون معدة خاوية. فتناول الطعام قبل التسوق يحد من فرصة شراء الأطعمة غير اللازمة والغنية بالسعرات الحرارية والفقيرة بالعناصر الغذائية

حاولا الحصول على مزيدٍ من الأطعمة الطبيعية الخالية من المبيدات أو الإضافات الكيميائية

تجنبا شراء الوجبات الخفيفة المعلبة والبسكويت المحشو والحلوى

انظرا إلى ملصق المنتج واطلعا على القيمة الغذائية ومكونات المنتج وتاريخ انتهاء الصلاحية. وكلما قلت الدهون المشبعة والإضافات الكيمائية والملونات والسكريات والصوديوم في المنتج كلما كان هذا المنتج صحياً أكثر

تجنّبا جميع العصائر والمشروبات الغازية؛ فالأغذية والمشروبات الغنية بالسكريات التي تتناولها في نظامك الغذائي لن تعود عليك بالصحة كما أنها ستزيد بشكل هائل من عدد السعرات التي تتناولها يومياً

تجنّبا شراء الأغذية الجاهزة، وأعطيا الأولوية للمكونات المنفصلة عن بعضها وقوما بالتجهيزات في المنزل، وبالتالي سيمكنك ذلك من معرفة ما تتناوله بالضبط فضلاً عن ضمان نظافة ما حضرته من طعام

إذا كنت في المنزل أثناء عطلة نهاية الأسبوع وترغب في تناول نوع مختلف من الأطعمة، فاختر شيئاً صحياً وعملياً في الوقت ذاته. فعلى سبيل المثال: بدلاً من ان تطلب البيتزا أو الوجبات السريعة، اصنع أنت البيتزا في المنزل باستخدام مكونات ذات سعرات حرارية منخفضة قد تكون لديك في المطبخ

ساعدا بعضكما في تحضير الوجبات التي ستتناولانها في العمل. فبدلاً من تناول الطعام من الكافتيريا المتواجدة بمكان عملك أو الآلة، أعدّا بعض الساندويتشات الصحية في الصباح أو حتى في الليلة السابقة. وهناك العديد من التوليفات الممكنة التي من المؤكد أنكما ستجدانها متنوعة ويمكن أن تُناسب ذوقكما. وإليكما بعض الاقتراحات: البيض، والجبن الأبيض، وجبن الريكوتا، والجبن القريش، وصدور الديك الرومي، ولحم الخنزير الخالي من الدهون، وقطع الدجاج، وشرائح اللحم، والخضروات النيئة، والخضروات بوجه عام

Healthy Diet

وأخيراً وليس آخراً، يمكنكما تجربة زيادة حرق السعرات الحرارية من خلال السير بشكل يومي في الحديقة أو ممارسة إحدى الرياضات التي يستمتع بها كليكما أو التدرُّب في صالة الألعاب الرياضية معاً؛ فذلك سيُشكل فارقاً ضخماً في تحقيق التوازن في السعرات الحرارية ويمنحكما مزيداً من الطاقة والسعادة فضلاً عن أنه يقوي الروابط فيما بينكما ويجعلكما أكثر صحة ونشاطاً

أندريه فيريرا
مدير لياقة بدنية
فيتنيس فيرست البحيرات دبي

eat healthy as a couple
Health & Nutrition

How to eat healthy as a couple? 10 Tips from the Expert

posted by FitnessFirst Team March 9, 2017 0 comments

Eating healthy as a single is relatively easy. Less stress and less “problems” to look at, allows you to focus on the quality of the nutrients and on the amounts and portions in every meal. The struggle begins when you start a relationship and other problems get in the way and start reducing your capacity to focus on your diet.

How many people do you know that when they started dating or when they got married, noticed a weight increase? I believe the answer will be the majority. Lets see what actually happens and give you some tips on how to dribble the weight gain.

It all starts in dating, usually couples favorite ride is the movie theater, with right to popcorn, soda and chocolate. Dinners with pastas, pizzas, wine and other tasty foods, become the perfect tour. After they decide to get married and live together, preparations for marriage begin. It is such a rush, stress, concern for everything to work out, that this anxiety ends up being discounted in food, either in excess or in fasting, which is also a mistake. After this point they start living as a couple and all the habits and diet they were used to before changes completely.

According to some specialists men have a tendency to consume more food than they really need in the main meals and woman have a tendency to the consumption of foods high in calories like ice-creams and chocolates out of the main meals which will affect each other negatively.

That is the main cause of weight gain in couples when there is no control from both sides to avoid it. The man tends to store the fat in the belly and the women more in the thighs and butt. This excess of weight can impair confidence and self-esteem, as well as cause obesity-related physical illnesses such as high blood pressure, type 2 diabetes, just to mention a few.

Knowing all this you should start prioritizing your other half to “build” a healthier diet as a couple and fight the bad habits that both of you brought to the relationship and that can cause problems for each other.

Here are some tips to help you:

  • Get together and find out a list of foods that are healthy and that can suit both tastes
  • Make a shopping list for the week. This will help you keeping track of the diet and will control the excess
  • Go to the grocery store together but not when you’re hungry. Eating before shopping reduces the chance of buying unnecessary foods rich in calories and poor in nutrients
  • Try to get more natural foods without pesticides or chemical additives
  • Avoid buying packet snacks, stuffed biscuits and candy
  • Read product labels, see the nutritional value, product ingredients and expiration date. The less saturated fat, chemical additives, colorings, sugars and sodium, the healthier the product is
  • Avoid all the sodas and juices. Rich in sugars, they will not bring any health benefits to your diet and they will extremely increase the calories in your daily count
  • Avoid buying ready-to-eat foods, give preference to separate ingredients and prepare to cook at home, so you know exactly what you are consuming and also ensuring proper hygiene during food preparation
  • If you are both at home on the weekend and feel like eating something different, choose a healthy and practical option. For example: instead of ordering pizza or fast food, make a home-made pizza with low-calorie ingredients that you might have in your kitchen
  • Help each other preparing the “work meals”. Instead of eating in the cafeteria of the work place or the vending machine, make some healthy sandwiches in the morning or even the night before. There are so many possible combinations that I’m sure you can find several that can suit both tastes. Suggestions: eggs, white cheese, ricotta, cottage cheese, turkey breast, lean turkey, shredded chicken, sliced meat, raw vegetables and nut butters.

Healthy Diet

Last but not least try to increase the number of calories burned. A daily walk in the park, practice of a sport that you both enjoy or a gym training together will make a huge difference in your calorie balance and bring you more energy and happiness, making the bond between you both stronger and healthier!

André Ferreira
Fitness Manager
Fitness First, The Lakes Dubai

train-together-stay-together
Fitness & Training

Relationship Goals: 5 Ways of Sharing Fitness

posted by FitnessFirst Team February 17, 2017 0 comments

We all know the fact that relationships are hard. Cohabitating, being patient and kind, and putting someone else’s needs ahead of your own aren’t always easy to do and can come with their share of stress.

Fitness has countless health benefits, but one thing you may not realize is its ability to bring you closer as a couple and make life together better.

Relationship Goals

My wife and I started our joint fitness journey after we started dating. We have fun running, training, sweating together, engaging in our mutual #fitfam community, and watching our bodies enjoy the rewards of hard work and commitment.

Here are a few rules and ways that sharing fitness with your partner can improve your relationship:

  1. Join a Fitness First Club – you’ll surely spend more quality time together
    You really need a place to train, the key is to join a gym that is convenient to where you live or work (so lucky that I work in Fitness First Platinum Club in Golden Mile and it’s near to my wife’s work too) so that you never have an excuse to miss any of your sessions and it has the all the amenities you need. For my wife and I, our favorite moments together are spent in sneakers, whether sweating it out at the gym or running on the road. Good thing that downstairs from Fitness First Platinum in Golden Mile there’s an awesome running track!
  1. Get a training partner – you’ll be a happier partner
    This is when you’re expecting that I will recommend you getting a personal trainer, for my wife she’s lucky she has me! If you’re not as lucky as my wife, then I would recommend that you partner up with a personal trainer, especially here in Fitness First we have highly qualified trainers, it would really be ideal if you have one alongside on achieving your fitness goals. Learn from the experts and do your due diligence.When you’re working out, the body triggers cells to release endorphins or happy hormones, the magic little hormones that block the transmission of pain signals and produce a euphoric feeling. That gives you that post-workout glow? You’re not imagining it. Right? Plus, people who stick to a fitness plan feel the pride that comes with accomplishing goals. This confidence can boost your relationship by contributing to of course a greater sense of mutual well-being, not just keeping you stronger but also keeping the relationship on fire.
    train together
  1. Join group classes – you’ll make like-minded friends and share a sense of communityLots of couples, especially those who work in different careers, have two sets of friends that don’t have a ton in common. Yet couples who build fitness into their lives often find that they build a shared friend base, which can be really fun and rewarding. Try joining some group classes at Fitness First, hitting the same after-work boot camp, circuit classes, Body Pump, 6D or FIT 4:15 class a few days per week as a duo. For sure you’ll have fun!
  1. Follow a clean diet- you’ll appreciate each other’s bodies more
    A fit body is awesome, but there’s actually nothing more attractive than knowing your partner has dedicated themselves diligently to a fitness routine all week. It makes you feel proud of each other and reminds you of all the great attributes that made you fall in love in the first place. To ensure that you’ll benefit from all of your couple training, your diet needs to be on point, clean and balanced. You should also ensure that you consume enough water so that your body is hydrated especially during your workouts.
  2. Get some rest – you’re chemistry will improveBe sure to get enough rest so that your body could recuperate from all the awesome training that you did during the week. Because if you don’t, it may result to not-so-enjoyable consequences, like diminished strength, irritability or what not. But you know what? There will be no doubt that the fruits of your labor will be evident. Not only will you both feel better about yourselves (which is half the battle) but your chemistry will surely be turned up a notch as your bodies continue to change. Plus, your shared increase in happy hormones or endorphins will help in keeping you happier as a couple!

 

Couples that SWEAT and TRAIN together, stay SWEET and FIT forever!

Red Bantilo, RN, CPT
Platinum Personal Trainer


For more health and fitness tips download our FREE fitness e-book with tips on how to reach your goals, nutrition and wellness advice, fitness and training information, tips on tracking progress and a weight-loss and lean muscle building FREE fitness program!

binoy-marathon-dubai-2
Our Team

Rome was not built in a day

posted by FitnessFirst Team February 11, 2017 0 comments

An inspiring story and testimonial by one of our head office employees who surprised his team by completing the 42 km Dubai Marathon 2017!

I think that everything is possible as long as you put your mind to it and put the work and time in to it

Michael Phelps

First of all, I would like to thank God for putting me among such a group of amazing people where I receive endless motivation, inspiration and most importantly the push to go further at all times.

About a year and a half ago, when I used to reach Fitness First Burjuman club early morning by 6:00 am to learn swimming, it was the above quote I read at first before dipping in to the warm pool water and yes it’s 100 percent true because myself who never knew how to float in water now is capable of doing freestyle swimming in sea and that is my first achievement in fitness.

Also thanks to Lisa Hancox’s swimming classes at Fitness First Al Manzil which pushed me and gave me the passion to learn swimming. It was Mr. Syed Adnan who pushed me to attend the swimming classes and never thought that the push and motivation would make him come and support me at the 1 km swimming race held at Sheraton Beach Resort at Dubai Marina on 8th Oct 2016. It gives me immense pleasure and pride when management takes the time to come to us to appreciate our achievements.

To add Mr. Susheel Agal has never held himself back from urging and pushing his team to participate in fitness activities. Since he was very well aware about my back pain, he always advised me to go further in swimming.

I need to take this opportunity to thank all swimming Instructors in the Fitness First Swimming Academy, who have helped me and taught me how to swim especially Mr. Dinesh Rodrigo, Mr. Sunil, Mr. Nikko and Mr. AJ for taking me to Roy’s Beach to help me swim and gain confidence in the sea and is still being continued whenever we have time to go there.

I used to run for about 15 to 18 km a year ago and my last run was 18 km. But due to lower back pain, I had to mainly focus on swimming.

I registered for the Dubai Marathon on 24th December 2016 and planned my activities and set my targets to be achieved on a weekly basis. I had to balance work as well so I decided to make long runs on weekends and short runs during week days. Waking up at early morning at 5 am was not a big thing as I was already used to but I needed to make sure of going to bed early as well.

I targeted to hit 15 km in the first week, 25 km in the second week, 35 km in the 3rd week, indeed, I hit 12 km in the first week, 23 km in the second week and 29 km in the 3rd week and allowed time to rest and recover for the fourth week to be ready to run. I had to decrease my weight and increase consumption of more protein food as well.

It was a really good experience running the full Marathon as it tests your consistency and reaching your goal. It is all about your focused mind throughout. For me it was a meditation on my body posture and my pace and safety throughout until 36 to 39 km when my ankle muscles starting paining and I tended to slow down and even walk and also took little stretches. Having calculated this beforehand during my practice I had stocked some plasters to use if required and there were plenty of water stations at every 2 km which helped me from being dehydrated.

You can see many people sometimes even stopping around 10 to 15 km, but resumed and reached their goal with determination. It puts your determination to test.

I would suggest everyone should try this, for those who have no running experience should begin with 10 km. It is all about pushing yourself forward and going further. And it also involves giving up your tasty recipes, skipping planned movies with your friends, losing the comfort sleep in the early morning etc.. Of course I did not start with 10 km in the beginning. I started with 1.5 K in the beginning with Mr. Syed Adnan and later watching the half Marathons participation by Mr. Susheel Agal, Mr. Syed Adnan, Mr. Sandeep did motivate me to go for full Marathon.

It is the pushing yourself further that takes you to 42 km. Yes, as the saying goes “ Rome was not built in a day”, it takes time, effort and patience to reach this potential and a good and well planned practice and getting good advice from trainers will help you do it as well.

Watch the race footage

binoy-marathon-dubai

Binoy N.B.
Accountant
Fitness First Middle East Head Office

Goal Setting tips
Fitness & Training

حقق أهدافك باتباع خمس خطوات بسيطة

posted by FitnessFirst Team February 6, 2017 0 comments

حدد أهداف قابلة للتحقيق

أهداف شخصية تخصك وتتعلق بوضعك الحالي. فالكثير من الأشخاص يحاولون الركض قبل أن يتسنى لهم المشي، الأمر الذي يوهن من عزيمتهم اجعل لك رؤية وجدولاً زمنياً لتقسيم هدفك إلى أهداف يمكنك تحقيقها

ركز على أهدافك واسعى وراءها

على الرغم من أي مصاعب قد تواجهها، مثل الصفوف التي قد تفوتك أو الإصابة التي تتعرض إليها أو أوقات العمل المتأخرة، إلا أن انضباطك ورغبتك في تحقيق أهدافك سيحددان النتائج التي ستحققها، ولذلك فإن الإيمان بأهدافك مهم للغاية

راقب مستوى تطورك

لتتأكد من أنك تسير في الاتجاه الصحيح. أحصل على جهاز قياس معدل ضربات القلب ماي زون لمتابعة سعراتك الحرارية والاحتفاظ بمفكرة للتدريب لتسجيل التمارين التي تمارسها وقارن بين ما تسجله من نتائج حتى يتسنى لك الاطلاع على إنجازاتك. فإذا كنت تحصل على النقاط باتجاه تحقيق هدفك، فاعلم أنك تبلي بلاء حسناً، وإذا لم تحقق هذه النقاط، فعليك أن تعيد تقييم خطة تمرينك والتأكد من دقتها وصحتها

اعمل بجد

لا يمكنك تحقيق أي أمر ذي قيمة بسهولة، لذا اعمل بجد وابذل قصارى جهدك، وستحقق النتائج التي تتمناها. فحضورك للصفوف الصباحية قبل بدء يوم عملك أو الصفوف المسائية بعد انتهاء العمل سيصب في اتجاه تحقيق هدفك

كافئ نفسك وابدأ من جديد

كافئ نفسك عند إحراز أي تقدم، فهذه المكافآت ستكون بمثابة حافز لك وبوسعك عندئذٍ أن تحدد لنفسك أهدافاً أكبر، وبهذه الطريقة سيكون لديك دائماً هدفاً تسعى لتحقيقه وستحصل على التقدير الذي تستحقه عند تحقيق الهدف الذي تسعى إليه

نيكي هولاند
مدير لياقة

لمزيد من النصائح حول تحديد الأهداف قم بتحميل كتابنا الإلكتروني القابل للتنزيل مجاناً مع نصائح حول كيفية الوصول إلى أهدافك، والتغذية، وتقديم المشورة للعناية بالصحة واللياقة البدنية ومعلومات عن التدريب، ونصائح حول تتبع التقدم المحرز و برنامج تدريب مجانا حول فقدان الوزن و بناء العضلات

Reach your goals in 5 easy steps
Fitness & Training

Reach Your Goals in 5 Easy Steps

posted by FitnessFirst Team January 30, 2017 0 comments

1) Set Achievable targets

Set targets that are personal to you and your current situation. Many people try to run before they can walk, which causes de-motivation. Have a vision and a timeline to break down what you want to achieve.

2) Be focused and stay on track

Despite any barriers you face, such as missing a session, picking up an injury, work finishing late. Your discipline and desire will determine your results, so mindset and belief is important.

3) Monitor progress

You need to make sure you are heading in the right direction. Get a MYZONE heart rate monitor to track your calories and keep a training diary with your workout and weigh ins to give you feedback. If you are making steps towards your goal, then great. If not then re-evaluate your training and make sure it is specific.

4) Work Hard

Nothing worth having comes easy so put the hard work and effort in. The results will come. Early morning sessions before you start the day or late evening sessions after work…they all count!

5) Reward and re-set

Be sure to give yourself credit and reward yourself when you make progress. This will motivate you and you can set greater goals. That way you always have something to aim for and you know you will get recognition when you achieve what you set out to do.

Nicky Holland
Fitness Manager


For more goal setting tips download our FREE fitness e-book with tips on how to reach your goals, nutrition and wellness advice, fitness and training information, tips on tracking progress and a weight-loss and lean muscle building FREE fitness program!