Noor Nasser

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


Noor Nasser

أنا نور ومعاً #نقوى_سوى

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


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

Jon Norris


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


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

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


Run goals
Fitness & Training

Guide to Reach your Health and Wellness Goals

posted by FitnessFirst Team April 10, 2017 4 Comments
How many times did you say it to yourself..

“this is it, this time I’m really gonna do it!”?

For many times we keep saying to ourselves and to our friends and family that this is the time that we are actually going to achieve or start doing something for our health and fitness, start working out, gain this amount of muscle, drop this amount of fat, run every day in the morning, etc, etc, etc..

but in reality we only do it for a couple of weeks, if we actually even start it, and then it starts fading out.


I’m pretty sure that most of us have heard about goals and the importance to set them, but do we actually do it? We can easily say we want to run a marathon in 6 months, but what is the breakdown and the actions that will take us there? Where do I have to be in 3 months in order to achieve that? What about in a month? What about next week? What do I have to start doing tomorrow? There’re many ways to set your goals but the one that has been more effective for me over the past years is the SMART structure, that each letter represents a specific word that will help you set your goal. Let’s see below how it works:

On the acronym A some people use the Attainable, I preferably like to use Action plan instead, because it gives you the idea of what you need to do in order to achieve that. So now that we know what SMART goals are, let’s use the marathon example to see how it works:

It’s very common that you first select the time based and then you go to the realistic one, it can get confusing if you think that your goal is realistic but then the timeline that you put into it might not be enough, so I always recommend to get the deadline first and then realize if it is realistic or not. But this is just the beginning, this is the part where everybody can get but then the motivational side starts breaking down, “well, in reality it’s only in 6 months down the line, why do I have to start now? I can only start next week, actually I’m pretty busy with work at this point”, or even worse, “a Marathon is too much for me, what was I thinking?”

This is when you need an action plan and baby steps to get there..

fitness outdoors

You know you’ll be training 5 times a week, but where do you have to be in 1 month? Nothing better than breaking down your big goal into small goals that will help you, and for that you can always use a timeline draw, from a point “A” to “B”, starting from the future until today, let’s see below how it works.

Point A (Today) _________________________________________________Point B (Marathon)

Being “A” today and “B” the Marathon day in 6 months, you start on the Marathon point and go backwards to understand which steps you’ll need to get there. You can start by selecting where do you have to be half way there:


Point A (Today) ___________________________|_____________________Point B (Marathon)

3 Months – Run 21KM

By setting up this structure it will start giving you the idea what the steps are, so now its time to break that one into smaller ones:

Point A (Today) _1______2_______3__________4_________5______6____Point B (Marathon)

Now you have your big goal, in SMART goals, with an action plan and a breakdown of smaller goals that you can track your progress and keep you motivated throughout the process, as I mentioned before, if the goal is too big or too far away from today, it’ easy to get demotivated, but more important than that, you have to celebrate and reward yourself by the time you achieve those accomplishments, after all, they are great accomplishments that are taking you to the big picture. We apply the same in real life, we just don’t think about it, take babies as example, we know that eventually they will run, but we also know that before that they will walk, and before they will try to stand up, but never before they crawl, so we know the “baby steps” are there, and how much do they practice? Daily, we just don’t realize that but we’re always keen to celebrate, take pictures and videos and share with our families and friends. Do the same with your small baby steps for your wellness goals.


Regardless of what is your wellness goal at this point, either exercising, start eating healthier, having a more active lifestyle, always ensure you know exactly what you’re chasing, have an action plan for it and you know where you have to be in short period of time, if necessary print out a piece of paper or even write it down on a sticker, put it on your desk, on your fridge or even or your mobile phone wallpaper, but make sure you see it everyday.

Andre Fox-Martins
Fitness Manager

Our Team

Inspiratum Experientia – A truly inspired experience!

posted by FitnessFirst Team April 1, 2017 0 comments

Over The Top – Bear’s Boot Camp 2017

This year for Fitness First’s annual “pilgrimage”, there was some unfinished business for the troops. It was time to complete our Team Building activity in the mountains. Rewind 12 months to February 2016 when our very own National Sports and Events Manager, Gary Melhuish, aka Sergeant Major Bear Thrills attempted to lead over 100 troops split into 8 platoons when tragically we were stopped in our tracks when a soldier fell behind. A serious injury sustained in battle meant that the entire army was forced back to base, meaning we never even entered “Behind Enemy Lines”.

Bears Bootcamp 2017 - GaryM

Sergeant Major Bear Thrills was determined to get his troops “Over The Top” and my word did he deliver!

So, back to the present day, February 2017. Sergeant Major Bear Thrills was determined to get his troops “Over The Top” and my word did he deliver! “Bear’s Boot Camp” typically lasts a day and a half (although it feels a lot longer by the time you’re finished). However, in order to be confident of completing our mission, Gary started the event a little earlier… November 1st 2016! Using the tools we already have within our business, Gary created a challenge that was two fold. Firstly, to qualify for the event, every person had to achieve a set number of MYZONE Effort Points (MEPs). Secondly, each individual had to complete the Driathlon Challenge, that Gary himself created in 2015 as a means to engage staff and members in a rewarding, gym based triathlon.

Race to the top

Also, for the very first time, Bear’s Boot Camp was opened up to our Head of Departments. Typically, the event is targeted towards our Head Office based staff and Club General Managers, however, in order to engage a larger group of people, the decision was made to cast the net a little wider. In November 2016, the MEPs target was 1000, with the Super Sprint Driathlon distance needing to be complete. This involves rowing 1000 meters, cycling 5kms and running 1km in the gym, in the quickest possible time, with only 1 minute rest in-between each discipline. In December 2016, the MEPs target was increased to 1500, with the Sprint Driathlon distance of; 2000 meters row, 10kms cycle and 2kms run being completed by the troops.

Tired just reading? It gets better….

In January 2017, the final push, the final month of troops digging deep within themselves to find that last ounces of strength, that last piece of determination. The MEPs target was 2000 and the distance on the Driathlon was the Olympic! 3000 meters rowing, 15kms cycling and 3kms running. Each month troops dropped out, some not completing the required number of MEPs and some not completing the Driathlon Challenge quick enough. What did all this mean? It meant we had a crack squad of 60 people, split into 6 platoons to go “Over The Top” and complete our mission that was cut short this time last year!

And wow, did we smash it!!

The Race to the Top…

With each platoon setting off in 10 minute intervals, starting at 07:00 hours, the first 1.6kms was a straight race to the starting GPS marker. From here, the platoons would have to crack codes, answer questions, and go deep into the mountains to find hidden clues that would point them in the right direction to the finish line. They would have to navigate their way to 10 GPS markers in total, using their compass and GPS watches to help them around the mountains.

Race to the top

With each platoon setting off in 10 minute intervals, starting at 07:00 hours, the first 1.6kms was a straight race to the starting GPS marker.

There was blood, sweat and I’m pretty certain tears shed in this gruelling 10km mountainous race. A race that the 3rd platoon finished in the quickest time. An impressive 2 hours and 23 minutes. However, this wasn’t the end of their ordeal….

The Mini Olympics…

At 10:45 hours, as the final team crossed the finish line, we then took the troops to the Hatta Fort Hotel where the platoons were greeted by their “B team”, a further 6 troops whom had arrived at the hotel in the morning and competed in the “Mini Olympics”. This consisted of Archery, Volleyball and Tug of War!

In the afternoon, (after a fantastic BBQ lunch) the troops completed a mental challenge called “Whistle Blower” created once again by the Sergeant Major. Platoon 4 proved that they were switched on even after a heavy lunch, by cracking the code in 15 minutes 11 seconds, a time that impressed everyone! After 30 minutes, the challenge was brought to an end and the troops would now compete against each other for one last time.

whistler blower

Lunch time

Lunch time!

The Fitness Challenge…

Taking place in some beautiful scenery, Sergeant Major Bear Thrills had (once again) created something to truly finish the troops off! And in some style! Three lanes, two heats, and 17 troops in each platoon! The atmosphere was electrifying, and the competitive nature of all our employees shone through in spades. With tactical decisions made, splitting their platoon into a “B group” and “C group”, with one person designated as “A” (the cardio expert), it was time to compete.

Fitness Challenge

Sergeant Major Bear Thrills had (once again) created something to truly finish the troops off!

In descending repetitions, “B group” had to complete burpees and hand release press ups. In between these exercises, “C group” had to smash out some overhead shoulder presses and some Bulgarian bag step ups. The cardio expert “A” was tasked with rowing up to 1000 meters, cycling up to 2kms and then running up to 20 lengths of the 40 meter course.

All of this excitement made for an amazing spectacle, an extremely competitive environment, and a truly epic finale to quite possibly the best “Bear’s Boot Camp” to date. In the evening, it was off to the camp site, sit down to relax with dinner and share our stories around the camp fire. The perfect way to end such an event.

Run to the finish line

Inspiratum Experientia

Nothing builds a team’s morale and spirit like such an adventure and Gary Melhuish, our Sergeant Major Bear Thrills exceeds all expectations every year with these events!

Sam Jackson

Sergeant Major, we salute you!

Sam Jackson
Sports and Events Manager

Fitness & Training

Coach Alaa Unleashing herself with Fitness First

posted by FitnessFirst Team November 21, 2016 0 comments

While I am still recovering, both mentally and physically, from the 15 km desert hike so thought I’d share my experience.

First off all, please note that I decided to join the Caracal Challenge less than 4 weeks prior, hence was not well prepared for it.

The team did a great job organizing the event and briefing us. We had checkpoints every 2.5 km to recharge. The first half of the hike, 7.5 km, was great. All factors were in our favor; energy levels, sand depth, hills height, sunlight and wind.

The challenge kicked off right after. I was battling sand filled wind while trying to hike a sand dune. I felt that I was not making progress where I was actually putting all my effort to trek that hill. My shoes were filled with sand and did not help, I had to continue barefoot.coachalaa

My tiredness started to get to me and thought of giving up – but how could I in the middle of nowhere and after all the hard work. I thought I’ll just push myself to the next checkpoint at least.

Once I reached that checkpoint, it was a surprise to find out that it was actually the finish line 😩! Feelings of relief, gratitude, and achievement filled me. I was happy to be informed that I was amongst the first 5 to finish the challenge (Al Hamdulilah)

Bottom line and lessons learned:

Be sure to be well prepared both mentally and physically for any challenge you decide to take.

Success comes right after the point where you feel like giving up. Always give that one last push and you’ll make it.

I have to mention that training at Fitness First Midriff certainly helped me prepare as I decided to join last minute. Especially since they’re only a few minutes away from home, and helped me train given my busy schedule.

I love the fact that they have a big variety of equipment for different training types and levels. Both the XFit and regular gym. And always appreciate the positive and energetic staff!

Oh and let’s not forget the awesome healthy options offered at the core juice bar 😍

#UnleashYourself with your chance to WIN A TRIP FOR 2 TO AN AFRICAN SAFARI


Finally, I’d like to thank the Husaak Adventures and the Emirates Wildlife Society for all their efforts in pulling this great charitable event together.

Coach Alaa
Fitness First Brand Ambassadorcoachalaa3

Fitness & Training

7 reasons Fitness First is more than a gym

posted by FitnessFirst Team August 22, 2016 0 comments

For many people, a visit to the gym means following the same routine: warm up, 40 minutes on the treadmill, some weights and then cool down, home. This routine will maintain your fitness, sure! But you may find yourself stuck in your own routine with less motivation in your workout, and perhaps most importantly, you may begin to lose the enjoyment that can be gained from working out.

What a lot of people don’t know is that your gym membership can be your best friend on the journey to a healthier life. With your Fitness First membership, you can experience the advantages of working alongside people who care about your success. A gym does not need to just be a gym, and here’s how we achieve that:

Freestyle Classes

We hold Freestyle Group Training sessions that challenge your body to move, increase everyday mobility. Each session is different which keeps things interesting, and focuses on different parts of the body and planes of motion. Everyone can get involved, and groups of 4-8 club members will enjoy the interactive 30 minute workout on the gym floor, which provides lots of time to get to know your fellow fitness fans.

Personal Training

If you feel like you need a bit more information about how to get fitter, increase your strength or lose some weight, we have accredited personal trainers who can help. They can design a custom program just for you, to assist you in reaching your goals.

Core Juice Bar

Once you’ve finished your workout, you don’t need to rush off – a protein smoothie is the perfect way to end a training session. There is so much variety to choose from, or you can even just make up your own! After a workout is one of the best times to get protein into the body so that the protein can be delivered to your muscles and repair any micro-tears, and of course it helps that the smoothies are delicious! 


Sometimes it feels like there is no obvious change to your body even though you’ve been working out hard. Using a tracking system allows you to keep note of your progress online, with a system that monitors your heart rate, burned calories, and time spent exercising. MYZONE then converts your workout into MYZONE Effort Points that can be exchanged for rewards.

Swim Academy

Did you know that we have a swim program? We operate all over Dubai, from Uptown Mirdif, to Burjuman to Emirates Living. Kids of all ages and abilities can learn how to swim confidently, develop their strokes or even join a competitive team. Adults & teens can also enjoy the water, with swimming based fitness classes.

Discounts and Privileges

What if your gym card didn’t just work in the gym? Well, your membership card provides you with discounts in multiple restaurants across the city, as well as leisurewear outlets such as Adidias, spas and salons, and loads more. Not only that, but you can collect Shukran points when you sign up, and when you purchase any additional services or products from Fitness First. Work hard and shop harder.

International Passport

Fitness First is an international brand, with gyms and facilities all over the world. We know how important a fitness regime is, and travelling can sometimes throw you off-track. But whether you are travelling for business or pleasure, you can rest in the knowledge that you will have access to a Fitness First club wherever you go. Just speak to a member of staff before you travel!

Never again does the gym need to be a monotonous exercise.  Everything you need to keep yourself on a focused and fun fitness journey is available with one card, so make the most of it! Join a new class and try something different, relax in the sauna, socialize in the members lounge, travel and maintain your fitness across the globe, while tracking your amazing progress online.

Our gyms offer more than just a gym. They offer a lifestyle. So start living it!


Fitness & Training

5 Tips to Help you Maintain your Fitness during Ramadan

posted by FitnessFirst Team June 2, 2016 1 Comment

Ramadan is 30 days of no food or water between sunrise and sunset. It is a time of reflection and introspection, focusing on inner strength and discipline.  As it is a period of fasting and physical self-denial, careful thought must be given to how one exercises during this time and what one eats.

If you have any health issues and during the year you work out to stay as healthy as possible, it may be that you need to take a break from exercise during this month. Diabetics, for example, should seek medical advice in regard to their exercise regime and what they should be doing during the fast.

According to experts there are two main issues which need particular consideration during Ramadan:

Aim to maintain and not to gain

This means that during the fast, you don’t have to aim to improve your fitness. Your goal must be simply to maintain how fit you are. It has been said that if you do no exercise at all during the month of Ramadan, you could go back to the state of fitness you were in 4 months ago.  Your diet during Ramadan is very important with a key point being for you to eat your normal number of calories.

Watch your hydration levels

Dehydration during Ramadan can be one of the biggest issues. As you are not drinking or eating throughout daylight hours, it is easy to become dehydrated. With summer temperature rising, you need to have an effective plan that will ensure you have enough fluids in a 24 hour period.

With these two issues in mind, there are a number of strategies you can employ that will ensure you maintain your fitness, stay hydrated and end the fast healthier than when you began.


Here are five tips to help you maintain your fitness during Ramadan:

1. Change your routine

It goes without saying that our routine will change during Ramadan. You want to rise well before sunset so you can have an early morning meal. Also for your workout times, you may need to adjust your routine to Ramadan and plan when is the most comfortable time for you to train whether it is right before iftar, after iftar or before or after Suhoor.

2. Eat well-balanced meals

A well-balanced meal of protein, carbohydrates and good fats is most likely to sustain you throughout the 15 hours of fasting. Proteins such as eggs and fish or meat, you can include nuts such as almonds, carbohydrates such as sweet potato and fats such as avocados. If you are still hungry after that turn to fruit and cereal.


3. Don’t overeat!

There’s no end to the amount of food to eat before sunrise, but don’t go overboard. If you do, you will, as many people do, gain weight during this month. Avoid the temptation o overeat during the evening meal and eat until you are reasonably full. Try not to have too much sugar. A rapid rise in your blood sugar level will lead to an excess of insulin being released into the blood. This gobbles up the glucose and a few hours later you may begin to feel weak, miserable and extra sluggish.

4. Drink water

Make sure you have enough water to drink before you begin your fast for the day. Don’t drink too much in one sitting. You want to try and spread the amount of water you are going to drink over the night. If you can take in 10 glasses of water (1.5 litres) from sunset to sunrise, you should maintain a normal level of hydration. You can work out your water needs as the fast progresses. With particularly hot days, you may need more fluid. In the evening don’t forget to re-hydrate yourself. Take water with you if you are going out and when you go to bed at night, keep a bottle of water next to your bed. When you wake up in the night, drink at least a glass or two.

5. Exercise to stay fit

While you don’t want to overdo exercise during Ramadan, you do want to do some that will result in you maintaining the fitness with which you entered the fast. It is recommended to exercise for a minimum of two times a week if not more. Any form of exercise is advisable from low intensity cardio sessions to light weights strength and conditioning and body weight exercises.


Ramadan is an opportunity for you to break bad habits and start good ones. When it comes to what to eat during the fast this year, try and select only what grows or breaths. If you can pick it off a tree, grow it in the ground, raise it on a farm or catch it in the sea, it’s good to eat. Avoid all packaged foods. If it’s in a box or in a packet, it’s inevitably going to be loaded with preservatives, excess salt and sugar. Those products are going to be far less healthy for you and are to be avoided. To maintain your fitness during Ramadan, you want to maintain a healthy diet and keep your calorie intake at the level you usually need.

Fitness First Team

Fitness & Training

How to Make your Workout more Effective in Ramadan

posted by FitnessFirst Team May 30, 2016 0 comments

Ramadan is coming soon, and time of fasting is approaching. It is a totally different state for our mine and body. The best thing we can do is to adapt to new conditions which our body will go through. For some that means it is time to have a break from the gym. Not at all.

New conditions require new training methods as well. I will give you some advice on how to make your workout during Ramadan more effective.

First, what time is the best for workout?

Most of the food and water intake will happen during the night, and working out during the day can be hard, but we can use the new environment and take the most of it for productive workout.

My suggestion is to follow the work of hormone of stress (cortisol). Cortisol is a hormone who keeps us awake and who is speeding our fat burning process. Cortisol is having his strongest peak from 5am till 11am. And that is the perfect time to have your workout. If you are not morning person last peak of cortisol is at 5pm, and that should be ideal time to work out, just before breaking the fast.

Second, what is the best type of workout?

You should use more static and isolation moves, such as machines, weights and body-weight exercises instead of cardio exercises. The body will retain water, so I rather chose exercise that doesn’t require that much of a sweating, but at the same time to be productive. This type of exercise using proteins and carbohydrates (ATP, creatinine phosphates, glucose) the primary energy source, but while you are resting, your body is using fat as primary fuel.

With this type of workout your body will get energy from all resources and it will carry you out through rest of the day. You will feel more energetic and effects on your body and mind will be visible. That is one more reason to continue your training during fasting.

Outdoor Group Training main image

Hope these tips will change your perspective of working out during Ramadan time and will help you out to reach your goals.

Training never stops 🙂

Best of Luck,

Ivan Dimitric
Assistant fitness manager
Al Fardan Sharjah, Fitness First ME

Fitness & Training

Couples Who Sweat Together, Stay Together !

posted by FitnessFirst Team February 29, 2016 0 comments

If you feel being in love is the best thing that happened to you then, nurture it with physical congruence to cherish it forever. Oh yes, turning your better half into your gym and workout partner can reap you more benefits than you could have ever imagined.

It is known that motivation plays an integral part of every lifestyle and there are so many times when it becomes just impossible to push yourself to that much needed workout. Well, working out together has it’s rewards;

  • It creates a shared goal,

  • It develops perseverance and keeps a check on lapses in behavior.

  • As a couple you increase your chances of sticking to your exercise regime and make sure you do not slip into fatigue easily.

  • It really helps strengthen the bond as you work towards a common objective and face challenges together with positive reinforcement.

Couples Who Sweat Together, Stay Together

A study, from the Department of Kinesiology at Indiana University, surveyed married couples who joined health clubs together and found that couples who worked out separately had a 43 percent gym dropout rate over the course of a year whereas the couples who went to the gym together, had only a 6.3 percent dropout rate.

Right from stretching the mat together, pulling out those bikes or lacing up together for a marathon run; matching paces grows on to competitive spirit, lift-to-success ecstasy and healthy resolutions. Not only does your relationship lead the way with a spark of confidence but you also tend to push each other in different ways. Words of encouragement from your partner do help you in pulling off that extra set of squats that would otherwise seem impossible to sail through. It doesn’t matter if your workout companion is your spouse, partner, friend, sibling or even offspring; what primarily is important is that workout partners can help you stay committed to fitness and have fun.

Couples Who Sweat Together, Stay Together

Appreciating and understanding fitness routines is yet another perk you enjoy for having your spouse as your workout buddy. The fact that you are able to commit to ‘guilt-free’ workouts speaks volumes about your relationship and tends to get carried forward to many other areas of your life. Plus the energy transcends to many other aspects as you are more energetic and feel the need to do more activities together.

A faith built through a workout buddy lasts forever. You always have a trustworthy partner right beside you who is forever raring to go. You always have someone to watch you over, to point out faults and save you in times of injury.  In short, you both grow strong together.

Couples Who Sweat Together, Stay Together

Exercise definitely is an excuse to stay together. It may not eliminate the need for buying gifts for each other but it definitely weighs your relationship in lustre than glistens more than gold!

Fitness & Training

So, What are our Members training for ?

posted by FitnessFirst Team February 8, 2016 4 Comments

We all need to ask ourselves this question…what am I training for? If you are just training for the sake of it then there is nothing to look forward to, nothing to achieve and no motivation to train. The first steps to reaching your goals is setting these goals so you can train for a reason. There are many reasons to train whether it’s related to health, fitness, participation in a race or simply looking and feeling good.

We asked some of our valued members, “What are you training for?” And the response was amazing! Many members responded with positive feedback and showed us how dedicated they are to their training and in their determination in achieving their goals. We are very proud of our members and their desire to lead healthy lifestyles and train for a reason and we are always there to help with our team of expert personal trainers, nutritionists and fitness team.

Here are a few life changing members testimonials for #IAMTRAININGFOR which are worth sharing to inspire others embrace a healthy lifestyle and go further in life and fitness.

Dr. Leila Soudah

#IAMTRAININGFOR to beat my cancer

I decided to start going to the gym as I decided to survive my breast cancer, I knew that operation, medication, diet alone is not enough to stay healthy as long as possible.

After I started the gym, I fell in love with it, I saw how much it start changing my life.

I saw how strong I became physically as well as mentally, I felt I am in control of my life.

I reached my weight that I was desiring since 13 years. I look much better at 57 years than I was in my thirties  My next goal is building 6 pack and I will do what ever it takes to reach that goal.

I am Training For Testimonial

Some serious training by Dr. Leilah


Dr. Leilah Soudah with our expert personal trainer Trevor Flowers who helped her in training and motivated her to reach her desired goals.

I am Training For Testimonial

Sheila Broderick

#IAMTRAININGFOR my further life

After my husband died last year I realized that my future life was in my hands and the first thing I decided was to get fitter. To relieve my sciatica , my pain consultant advised me to do some regular exercise. With the encouragement of my daughter and her family I decided to get some help from their Best Gym in Dubai : “Fitness First”.

Fortunately for me, you, Kamal, agreed to be my Personal Trainer. You have certainly worked me hard, but always with understanding and enthusiasm. Always conscious of my limitations at age 74, you have actively encouraged me to push myself a little more each session, and praised my efforts. It has been a memorable experience and after 6 sessions I cannot believe how well and active I feel. I will be for ever grateful to you for giving me the start to a more positive and active life. I would not hesitate to recommend you as a skilled, sensitive, encouraging, and charming Personal Trainer.

I am Training For Testimonial

Kris Barber

#IAMTRAININGFOR a new start in my 50’s

My name is Kris, I have had the pleasure of training with Kamal for the past 6 months and have to say am delighted with the results. Through his guidance and encouragement I have managed to lose 16kgs of fat and reduced my BMI from 30.8 to 26.8.

Previously I was always feeling tired and exhausted and I avoided exercise as much as possible. I hated going to the gym and on previous training sessions use to ache so much the next day I would not go back for weeks. Having Kamal training me has improved my fitness beyond belief, without the pain experienced before. Kamal understands not to push too hard in his training method and focus on core areas that need work rather than overall general workouts.

We started doing cardio and hi energy workouts to burn fat in the first few weeks and then Kamal decided to introduce weights into the sessions, concentrating on arms one day, legs the next and abs the next, building muscle, losing fat and making me feel 10 years younger!

I am Training For Testimonial

The results speak for themselves:

June 2014 Jan 2015
Weight 90.7 KG 80.1 KG
BMI 30.8 26.8
Body Fat mass 31.4 19.1
% Body Fat 34.7 26.8

Now he has me doing ‘clap push ups’,  2 minute planks and deadlifting 120kgs.

I honestly don’t believe my results would have been so impressive had it not been for Kamal’s dedication and perseverance.

So, What are YOU training for?

We would love to get your feedback in the comments below and help you on your fitness journey as well!

Our Experts

Bothered much about New Year’s resolutions?

posted by FitnessFirst Team January 5, 2016 0 comments

Oops…..you did it again! Yup, you made that New Year’s ‘resolution’ to hit your fitness target this year. Same one you made last year…..and the year before that. Or perhaps you’ve decided to call it quits in 2016. Heck, you are never going to reach that ‘target’ anyways. So why even bother?

I’ll tell you why bother! You continue to bother because you are bothered. And if that is not reason enough……read on.

You bother because it is something you’ve always wanted and no matter how much you try to bury it deep in the abyss of your mind, it keeps resurfacing.

You bother because you might not like what you see in the mirror and you know in your heart that if you just focused a little bit more, committed a little more time, tried a little bit harder…..if you just did……you would get there.

You bother because last night you saw your holiday pictures on Facebook and Instagram, and you compared them with the previous years and truth is you look way older than your sister. Who is 5 years older than you!

You bother because the doctor put the word ‘risk’ and ‘your health’ in the same sentence, and that gave you goose bumps…..and not the good kind. And you think of your loved ones who’ve mentioned to you about health risks in passing, and now you know, it’s time to make a change.

You bother because you have met amazing people and made wonderful friendships at the gym you train at. And even though you haven’t hit your target yet, you remember James or Sally who have you the same struggles as you. And the thought of sharing that coffee after a fun and spirited group class…..gives you hope for tomorrow.

Bothered much about New Year's resolutions-fitness friends

You bother because you met up with this trainer that is passionate about your progress. She knows your struggles and understands them because at one point she was very unhealthy and unfit too. And you know that for a fact because you’ve seen the pictures! So maybe you’ll try something different this time. Maybe you’ll train with a professional.

You bother because aside from targets, you realize that you’ve actually grown to love working out. Music playing in your ears, sweat dripping down your brow, the feel of metal in your hand, muscles burning with every repetition, your heart racing to the tempo, adrenaline rushing in your veins yup, it hurts, and yes you’ll do it all over again tomorrow.

Okay….I could sit here and pretend to know your reasons for wanting to get fit, or your struggles for wanting to quit. I don’t. All I know is that we all have struggles in life and in fitness. Even for those who seem to have “achieved” their body targets; if they were to speak honestly they would admit that it is a constant battle every single day. It is painful, it requires sacrifice, it needs consistency and in most cases progress takes time. So hey…….if you ask me, I’d say ditch the resolution and just go with it. Perhaps with that pressure gone…………!

Betty Ndolo
Personal Trainer 
Fitness First, Abu-Dhabi Mall

8 Tips to make a fresh start for the New Year
Health & Nutrition

IF NOT NOW WHEN? 8 Tips to make a fresh start for the New Year

posted by FitnessFirst Team December 21, 2015 2 Comments

With the New Year approaching, comes the opportunity for a fresh start. Make sure your main goal is switching to a healthier lifestyle and maintain/achieving a healthy weight.

1. Find your motivation

What’s your motivation? Losing weight? Looking better in clothes? Feeling more energetic? Or simply improving your health? Get clear about what you really want and why you want to change, and use it to inspire you.

2. Set a S.M.A.R.T. Goal

S: Specific. Make your goal is specific. It should be exactly what you want
M: Measurable. You can measure your progress, so you can track yourself
A: Attainable. Set small goals you can achieve in a short time
R: Realistic. Do not set impossible goals
T: Timely. Set a time to achieve your goal

3. Start changing gradually

Your first small step toward wellness can be a giant leap for your self-confidence. Don’t make the mistake of turning your life into an existence you no longer recognize as your own. Any unwise habits you have probably took years to form. Your best chance to change them is to take it slowly. Drastic changes make you lose your self-control on food. Make sure your changes are gradual so you can get used to them and you can preserve in the long term.

4. Fill up on vegetables

Vegetables are not only high in vitamins, minerals, and fibers but also fill you up with fewer calories. Make sure you are adding veggies to your daily meals. Fill half of your plate with vegetables, or start your meal with salad, this helps you not to overeat from the main dish.

8 Tips to make a fresh start for the New Year


5. Rate your plate on every meal

Make sure your plate on every meal is equivalent to my plate. Divide your plate into four quarters:

  • ¼ for fruits (choose whole fruits)
  • ¼ for vegetables (choose a variety)
  • ¼ for protein (choose animal lean protein, or plant based protein)
  • ¼ for carbohydrate (make sure most of your daily carbohydrates are whole)

6. Enjoy your food but eat less, so how you can do it?

  • Use a smaller plate, bowl or glass and choose smaller portions. Use a smaller serving spoon.
  • Take a small portion of your favorite foods that may be high in calories or salt and enjoy each bite.
  • Take your time to enjoy your food, your brain needs at least 20 minutes to realize that you are full
  • Stop eating when you are satisfied, not full

7. Not skipping your meals especially breakfast

Skipping meals, does not help you in weight loss strategy, it sets your goal back. Skipping meals put your body in starvation mode (your body thinks that you are starving and starts to store fat), and also skipping meals leads to binging on your next meal. And keep in mind your body is like a car (if you do not put fuel in it, it will not move), same if you do not put nutrition in your body it will not burn calories.

8. Physical activity

Add exercise to your daily bases make sure you are exercising at least 150 minutes per week (moderate intensity exercise). Remember healthy nutrition will not make you lose weight without physical activity, and physical activity will not make you fit without healthy nutrition.

8 Tips to make a fresh start for the New YearIf you find or you think it is difficult to start alone, you can ask for help from our experts, or simply ask for support from your family or friends. Remember that good health is a result of your overall eating pattern.

Every next meal is a new opportunity to nourish your body!

Banin Shahine
Nutrition Manager
Fitness First Middle East


TUFF facts that most members would not know

posted by FitnessFirst Team October 5, 2015 0 comments

The fact that we can share this with the members and encourage others to understand our exclusive Middle East signature product more means we potentially give them the awareness and knowledge as an active member or member wanting to know more about TUFF itself.

The true essence behind TUFF

At a glance it’s a physically TUFF class, excuse the pun! However the real reason why this class has become such a psychological class, a workout where you simply need to switch up another gear, dig deep and find the courage even before the class starts will tell you why members feel this is the most challenging class out of them all. The true essence behind TUFF is our bodies become the machines, we do all the physical effort which requires squatting, bending, pushing, pulling, twisting, lunging and locomotive movement patterns known as the 7 primal movements. These are movements that we use in day to day life and everyone who is able and injury free should be able to execute them. In addition the EFFORT factor is timed, short intervals and even shorter recovery periods and then a cross mix of weight training using barbells and integrated body movements that are predominately functional.

TUFF facts that most members would not know

Progression vs Regression

The name FUNCTIONAL training and HIIT (High intensity training) have been the big buzz words on the market for some time now and TUFF has been creating that same good feel factor for the past 4 years. Due to the short intervals spurts and the combination of using compound weight training movements, TUFF needed to accommodate more regression vs progression options if the product was going to accommodate all members. As a TUFF coach you are taught to engage and interact with members when it comes to workload and technique safety, we do this by setting the movement on stage first, before we assist on the floor and rove the studio helping coach technique safety. At this stage there is only 1 other class that offers the following formula of progression and regression, which is Yoga.

Continue Reading

Fitness & Training

How to Stay Motivated

posted by FitnessFirst Team October 13, 2014 0 comments

If you are currently maintaining regular exercise in Dubai, then you probably know how easy it is for people to unfortunately give up and go back to previous less active lifestyles. To reduce the risk of quitting, you need to find ways to stay motivated to keep yourself on track and committed.

A great way to gain momentum is to stick with a pre-planned and regular program. You will find it very hard to reach your physical fitness goals if you don’t make this a part of your existing routine. This means you need to eat a healthy diet and be physically active at least three times a week, but ideally be active for at least 30 minutes each day. Physical activity and exercise go hand in hand with a healthy lifestyle.

Here are some top tips to help you stay motivated:

Get an accountability Partner

If you live and exercise in Dubai, you need to find someone to be your accountability partner. An accountability partner is someone who can challenge you to push to the edge and maintain your physical fitness goals. You can find ways to keep each other motivated and keep on the program to being physically fit and healthy. If you can, have several people be your accountability partners. Work through this as a group and keep the momentum going through your exercise routines. An accountability partner won’t allow you to miss a planned workout, skip reps or quit on your 3K run, you can support each other and keep your motivation high and on target.

Keep it Fun

Exercise should never be seen as a chore! There are great ways to keep it fun when exercise in Dubai. The days are gone when there’s a group of people standing before an aerobics instructor and droning out the same old moves you’ve done before for 365 days of the year. Now you have a many opportunities to practice physical fitness and to create a mixed and varied workout schedule. Some fun activities you might not yet have tried include; Swing Yoga (Swing Yoga allows more freedom of movement and a unique way to stretch and tone the body), Swimming, or TUFF (The revolutionary freestyle routine that changes the shape of one’s body through a three dimensional plane utilising 50% bodyweight and 50% barbell or weight exercises) .These are only a few, there are many more you can try.


If you exercise in Dubai, you will see a whole host of people who are physically fit. Pick out some famous celebrities who you admire and who look good and use them as your goal. Every time you see them, you will be reminded to keep on track with your planned workout routines and sticking to a nutritious diet. Take a photo of yourself now and put it on the refrigerator to remind you of what you were and how you are restructuring as you go through your physical activities and fitness journey. If you have a photo of you when you were more physically fit, place it beside the current one to offer a reminder and motivation to keep on the path to becoming healthier through physical fitness.