• AndrewW
Author's Posts:
Boxing For Women In Abu Dhabi – Can It Help Reduce Stress?
Boxing for fitness in Abu Dhabi. A non-contact training method which can help reduce stress too!
Boxing for women is a great way to get and stay in shape. Using all the elements of professional boxing without actually punching someone can also help with mental clarity.

Article Category: Boxing, Kickboxing & Martial Arts

Personal Trainer Q & A Contributor: Fabiola

Boxing for women in Abu Dhabi doesn’t need to include physical contact.

Boxing for fitness (boxfit, boxercise etc) uses the same training methods that professional boxers use for their own fitness regimes.

Many professional trainers in the UAE advocate boxing as a method of stress relief which can lead to improved mental well-being.

As a professional boxing coach in Abu Dhabi why and how do you think boxing helps to reduce stress?


Boxing for women in Abu Dhabi helps to reach a psycho-physical well-being quickly, you are totally involved mentally.

The challenge for a perfect shot pushes your body to overcome its limits, thus increasing your performance.

A boxer is always under pressure, attention and fear, the cardiovascular system is working at full speed.

The endocrine (hormonal) system that regulates metabolism and sleep is maximally stimulated, helping to burn more and sleep better!


Is boxing for stress relief suitable for all women or does age and current fitness level play a part?


All ladies can learn and improve their level, no limit for the age. You are never to old to start training.

For beginners in Abu Dhabi you can also incorporate other fitness methods into your training regime too which will increase your boxing for fitness skills.


Cardio Boxing Classes & Personal Training In Dubai & Abu Dhabi

What are the best elements (routines) of boxing for fitness for stress relief?


When you punch, you also bring out anger and frustration.

You learn to manage your anger and frustration, rather than leaving them unexpressed and buried. Ultimately this increases the risk that they turn into anxiety or depression.

Boxing forges character in a continuous exchange between useful skills in the gym and in the real life.


In Summary, boxing as a stress relief tool for women in Abu Dhabi has many health benefits.


  • Releases Anger
  • Helps You Cope With Frustration
  • Improves Your Mood
  • Helps With Self-Esteem
  • Improves Your Mental Clarity
Abu Dhabi At Home Personal Training – Fabiola

Fabiola is an expert when it comes to female fitness in Abu Dhabi. With her knowledge of personal training and general fitness she can create a tailor made fitness plan just for you. Fabiola can work with Adults, Kids and Seniors.

You can view Fabiola’s full Abu Dhabi personal trainer profile by clicking the link below.

Male & Female Personal Trainers In Abu Dhabi Boxing Experience
October 11, 2019 / by / in
Which Is Better For Weight Loss – Jogging Or HIIT Exercise
If you want to lose weight in Abu Dhabi there are many ways to do so. Is jogging more effective than HIIT exercise?
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Most cardio based exercises can also help you lose weight. There are plenty of exercise routines that you can do but can jogging help you lose weight or is it better to concentrate on HIIT exercise routines?

Article Category: Diet & Weight Loss

Personal Trainer Q & A Contributor: Jen

A weight loss personal trainer in Abu Dhabi can really help you lose weight with a wide variety of different training methods.

Sometimes what is right for one personal isn’t right for another so try a few exercises and see which ones you enjoy the most.

There are many different exercise types that are supposed to be good for weight loss when combined with a proper diet.

A popular form of exercise is jogging but how does jogging compare to HIIT types of exercise routines in Abu Dhabi for those looking to lose weight?


Jen’s Answer: The most effective way to burn fat is to engage in; long duration, low intensity activity.

This is when the body uses fat reserves as a primary energy source.

So, in my opinion as a personal trainer, YES jogging is better for fat loss (specifically) than short high intensity training sessions.

When engaging in short high intensity activity the body uses immediate energy (sugar, carbohydrates, proteins) as a primary energy source (in that order).

Only once these sources are completely depleted will the body turn to fat as an energy source.

If your goal is to burn fat; it would be more beneficial to walk for an hour than to do burpees at intervals for 5 minutes.


How many km or miles would someone need to do while jogging in Abu Dhabi to burn the same amount of calories as in an hours HIIT exercise session?


Jen’s Answer: Calories burned is directly determined by how hard the body is working.

This question is almost impossible to answer. An individual who is highly adjusted to running can do so effectively and therefore their body will adapt to actually be able to run while burning less.

In the same way someone who is highly adapted to internal training will burn less calories in the same session than somebody who isn’t.

Weight and size also plays a huge part in how hard your body needs to work to complete any given exercise.

Very generally speaking; an average size female with good conditioned fitness will burn roughly 300 calories after running 5 kilometers.

An average size male with good conditioned fitness will burn roughly 500 calories after running 5 kilometers.

HIIT sessions vary widely.

A personal trainer in Abu Dhabi specialised in weight loss and nutrition can also provide specific information.


Abu Dhabi female trainer and fitness coach Jen - running exercises

Jogging in the summer does of course have its problems – mainly down to the heat.

Can (or does) a treadmill provide the same sort of workout for weight loss?


Yes absolutely. Treadmills have speed and gradient controls and so you are able to set the treadmill to speed that you would jog outside.

You can also intermittently increase and decrease the gradient (treadmill programs will do this for you) to simulate an outdoor run.

Many treadmills will allow you to enter your height and weight into the treadmill.

This allows the machine to more acutely calculate exactly how hard your body is working.

Ultimately, this can help you see how many calories you have burned.


In Summary, here are the best tips for weight loss by jogging or using HIIT fitness


Long Duration, Low Intensity Exercise Is Best


Walking Can Help You Burn Fat


HIIT Exercises Help You Lose Weight


Use A Treadmill To Jog 


Abu Dhabi At Home Personal Training – Jen

As a female personal trainer in Abu Dhabi Jen is well qualified to provide at home or at your gym training. She can help with increasing your cardio health and also help you lose weight.

You can view Jen’s full Abu Dhabi personal trainer profile by clicking the link below.

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October 11, 2019 / by / in ,
Self Defense Training In Dubai – SDT Seminar
Self Defense Training In Dubai For Any Age Or Ability – SDT Seminar

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Boxing trainer - Self Defense Coach Dubai - Samer
Samer is a personal trainer for martial arts, boxing, kickboxing and self defense training in Dubai. He can work with all ages and all levels of fitness.

Article Category: General

Personal Trainer Q & A Contributor: Samer

What is the SDT Seminar in Dubai?


SDT seminar is a seminar and workshop that stands as awareness against violence and a solution or educational course against any unlikely physical conflict or fight someone can get involved in, including robbery attempts, road anger, bullying, raping and harassment etc.



Self-Defense training in Dubai is mainly three parts;


  • How to avoid being in risky situations or places or beside people that can raise a conflict.
  • How to avoid violence and physical fight in case unlikely someone was put in a risky situation.
  • What to do and how to behave to avoid or reduce damage in case there is no way out of that unfortunate situation.


Who is the SDT Seminar in Dubai For?


Self-Defense training seminar in Dubai is for a huge section of people and you can say nearly every one that can react and understand or better say be educated about important relevant matters.

Starting from kids ages 4 or 5 that need to be educated against kidnapping, into kids from ages  6 to 16 or 17 that need awareness how to deal with bullying which is a very important matter and worry for parents.

Teenagers, especially girls and women, need to know how to prevent harassment or try to prevent raping. Our aim at the SDT Seminar is to reach every single adult that need to know how to stop or act in any robbery attempts or road angry drivers and drunk people.


What are the major benefits of attending the SDT Seminar?


The Self-Defense Training Seminar in Dubai can help attendants gain basic knowledge and basic techniques about dealing with all the mentioned matters. It is rich with some small details and hints that are easy to memorize and master but are very important and useful, and can really help reducing damage if not keeping them totally safe.

It will also help attendants gain some self confidence.


Is the SDT Seminar suitable for Children?


Of course it is and actually one of the main attendants of the Self-Defense Training Seminar in Dubai are kids.

One of the main topics covered for children is bullying because bullying remains one of the most worries for parents and an important issue for kids.

Being subject to bullying is a worrying time and will always have an impact on children’s personalities, weakening their self- confidence and maybe causing them some psychological problems which they might carry with them throughout their lives.


Do you provide self-defense training for company employees in Dubai?


Yes. SDT Dubai can be provided to your employees and their families. It can help with networking and strengthening personal bonds within the company structure. This leads to a more efficient and friendly working environment.


In Summary, the main benefits of the Self-Defense Training Seminar:


Self-Defense training for risky situations


Learn how to defend yourself


Increase your self-confidence


Available for any age (including kids)


No training equipment required


Perfect for employees in Dubai


Want to know more?

If you are interested in the Self-Defense Seminar in Dubai please use the form below to contact Samer for further information.

Your Name: (required)

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Your Message:

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October 8, 2019 / by / in , , ,
Pilates Training When Pregnant In The UAE
Pilates Training In The UAE – Is it safe for prenatal women?
Dubai female fitness coach and pt - szabina
Pilates Training – There are many types of prenatal exercise you can do in Dubai. For women interested in Pilates is it ok when pregnant?

Article Category: Prenatal Exercise

Personal Trainer Q & A Contributor: Szabina

Pilates Training. Women in Dubai and Abu Dhabi who want to train and start new exercise regimes when pregnant need to do so with care. However, there are plenty of exercise types available which are considered both safe for mother and baby and also recommended.

You should always seek medical advice and also use the services of a professional pre and post natal personal trainer in the UAE when exercising during your pre natal trimesters.


Pilates is becoming more popular in the UAE as a low impact training and exercise method. Being a pre natal personal trainer with Pilates coaching experience do you think Pilates is suitable for pre natal women in Dubai?


The answer is absolutely, doing pilates in Dubai is a great way to strengthen the core and the tummy and also the back and the pelvic floor.

These muscles have a big role during pregnancy as the body has extra pressure and weight on the joints.

Pilates can help with lower back back, improve weak pelvic floor strength and balance and also helps to reduce stress and relax the body with the deep breathing technique during the exercises.


How does Pilates training in Dubai help during all stages of pregnancy?


The first and the last trimester is the hardest always when it comes to exercises during pregnancy in the UAE. But the there is so many options always for modify the exercises for a pregnant client.

After the fist trimester, we should avoid doing exercises that put to much pressure on the rectus abdominus. Exercises like lifting the chest up from the floor and crunch.

Also after the first trimester we should avoid spending too much time lying on the back, and also lying on the tummy.

For this the solution is modified Pilates based exercises in kneeling position for example.


Because pregnant women in the UAE need to take sensible precautions when it comes to training and exercise are there any Pilates poses (routines) that should be avoided?


There are only a few Pilates exercises should be avoid and modified during pregnancy in the UAE. These include:

Roll Ups

Criss Cross


One Hundred

Pilates plank and push ups can be performed until late during the pregnancy but it does depend of the strength level as the pelvis has to be lifted to support the belly.

This exercise can also be modified with a hoover plan position


How many times per week do you recommend your pre natal clients in Dubai do Pilates to get the best benefits?


I recommend my prenatal clients in Dubai do Pilates 2-3 times a week. But it is also depends on the client fitness level.

If they have been very active before pregnancy there is no harm to continue with moderate exercise 4-5 times a week with a good mix of Pilates, resistance and cardio training.


To help pre natal women in Dubai understand which Pilates poses are good during all trimesters can you list your top 5 poses and explain why you think they are beneficial.


My top recommendations for Pilates for pregnant women are:


  1. Pelvic Tilts – helps to strengthen the lower back
  2. The Bridge – This exercise helps to stretch the hips and strengthen the back and hamstrings
  3. Tight Stretch – Strengthens abdominal muscles, lower back and buttocks
  4. Upper Back Stretch – Will help to improve posture and stretches the back and chest
  5. Plank – Strengthens the shoulders, abdominal muscles and tightens the pelvic floor


In Summary, tips to help you make the most of Pilates Training when pregnant in the UAE


Always seek medical advice and employ the services of a prenatal personal trainer


Pilates Training when pregnant needs to be done with caution, don’t push yourself


Don’t spend too much time lying on your back


Mix Pilates with other training methods including Cardio and Resistance Training

Male & Female Personal Trainers In Dubai With Prenatal Training Experience
September 30, 2019 / by / in ,
Swimming In Abu Dhabi To Maintain A Healthy Weight
Swimming in Abu Dhabi is great for general fitness but how many times per week should you swim for weight loss goals?
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female swimming personal trainer in Abu Dhabi - Sherry
There are many exercise methods which help you lose weight. For men and women in Abu Dhabi looking for a more gentle weight loss method swimming is ideal.

Article Category: Diet, Nutrition & Weight

Personal Trainer Q & A Contributor: Sherry

Weight loss – at times we all want to lose a few pounds but the gym and training in general isn’t for everyone in Abu Dhabi. This is where swimming lessons with a professional swimming coach can help. You’d be surprised how you can keep the pounds of with regular swimming.

We asked a professional swimming instructor from Abu Dhabi what her tips are when it comes to using swimming as a weight management tool.

Swimming regularly is a great way to stay fit in Abu Dhabi. It adds an element of cardio to your exercise routine and can help to generally keep your body toned.


Weight management can often be a problem for many people in the UAE. As a professional swimming coach do you think swimming regularly can help to keep weight loss goals on track and eventually maintain a stable, healthy weight?


Swimming burns calories and can help provide a person to lose weight, as well as tone muscles and improve overall health and fitness.

By engaging several different muscle groups and cardiovascular system, swimming can provide excellent work out for a wide variety of individuals.

There’s no other workout which makes you as fit, boosts metabolism and burn as many calories as swimming does.


For your fitness clients in Abu Dhabi how often do you recommend they swim on a weekly basis?


Great for general wellbeing, not less than 45minutes (for adults and advance students) of swimming 3 times a week alongside a balanced, healthy diet and lifestyle is the best way to stay fit and healthy.

Always maintain a positive outlook!


Can you provide some advice on how much swimming needs to be done in a session as part of a weight management fitness regime?


Workout 1: High Intensity 25s


The goal is to go full main blast on the first rep and maintain that intensity.

Warm-up: 4×100 swim (on the last 25 of each 100, swim with your fist close-it will force you to really work your feel for the water and a high elbow catch.

Preset: 4×25 descend effort from 50%-95% 1-4 @20 rest.

Main Set: 3 rounds 8×25 all out with :10 rest between reps.

50 backstroke swim easy between rounds.

Warm down: 6×50 choice swim with best possible technique-take :15rest between 50s.


Workout2: The Swim Kick Aerobic Combo


Warm-up: 300 choice swim loosen.

Pre: 200 pull breathing every 3/5 strokes by 50 + 100 kick build.

Main set: 30×100 freestyle as 10x (2 reps swim-1 rep kick)-take :20 rest between reps.

Warm down: 4x (50 swim choice + 10 deep water bobs, shaking out legs and arms + :10 sec rest.


Workout 3: Vertical Kickers delight


Vertical kicking is a killer way to target your core and backside in the water.

Warm-up: 200 swim loose + 8×25 choice swim DPS (distance per stroke – the goal is to cross the pool in the smallest number of strokes possible.

Preset: 6×50 as 25 swim, 25 kick without board.

Desc 1-3 and 4-6. Take :15 rest at the end of each rep.

Main Set: 

5×100 swim @:15 rest (80% effort).

30 vertical dolphin kick.

4×100 swim @:15 rest (85% effort).

30 vertical dolphin kick.

3×100 swim @:15 rest (90% effort)

30 vertical dolphin kick

2×100 swim @:15 rest (95% effort)

30 vertical dolphin kick

100 swim MAX EFFORT

Warm down: 8×25 swim DPS .Take :20 rest after each rep



As well as swimming in general (x number of laps for example) do you think other swimming for fitness exercises can help with weight management. For example, aqua aerobics etc?


Swimming being an aerobic exercise, is a good sport for calories burning which promote weight loss.

Aqua aerobics, typically uses props such as pool noodles, foam dumb bells, plastic balls and bar floats.

It is a great way to mix up a traditional gym workout with the wondrous benefits of water.


Here are the top benefits of aqua aerobics


  • Water supports the body, putting less stress on your joints and muscles
  • Working out in the water helps build strength
  • Water pressure helps put less strain on the heart moving blood around the body
  • The impact of gravity is less in the water allowing a greater range in motion
  • It’s fun!


In Summary, here are the best tips for weight management in Abu Dhabi


Swimming effectively burns calories


Gives you a cardio workout


Swimming boosts your metabolism


Works all areas of the body

Abu Dhabi Private Swimming Coach – Sherry

Whether you want to take private one to one swimming lessons or part of a group Sherry can help. You can take your swimming lessons at home in Abu Dhabi or another location.

You can view Sherry’s full swimming personal trainer profile by clicking the link below.

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September 28, 2019 / by / in
Weight Gain For Skinny People In The UAE
Weight issues are not always associated with being over weight. Many people in the UAE have problems gaining weight too.
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faviola - female fitness coach in Abu Dhabi Stretch Exercises 1
Just like being over weight, being underweight can cause both psychological and physical problems in Abu Dhabi. What are the best ways to gain weight healthily?

Article Category: Diet, Nutrition & Weight

Personal Trainer Q & A Contributor: Faviola

When we think about ‘weight’ issues in the UAE we generally think about being over weight – not under weight. But, being under weight and skinning is a problem for many people. Try as a they may they can never seem to put on any weight – muscle or fat.

With the help of a professional personal trainer in Abu Dhabi it is possible to change your diet and get the nutrition advice you need in order to put on weight in a healthy way.

What are the main reasons for underweight problems? Some people say they can eat what they want and still have problems gaining muscle or weight in general.


Eating what you want is not feeding. There is a big difference in a person who eats and another who feeds.

And then we also have people who don’t get fat because of a thyroid or hormonal problem.



There are of course sometimes underlying medical issues for being under weight and medical advice should also be sought.

For those who are under weight or too ‘skinny’ for reasons other than medical conditions what are the best ways of putting on healthy weight?


As a fitness coach I find the best way is to make a diet that meets the nutritional values ​​that your body needs each day to perform your vital functions and an extra supply of energy to perform your leisure activities in a satisfactory way, without becoming tired or without strength.



Personal trainers and fitness coaches regularly help clients in Abu Dhabi who want to lose weight with various forms of exercise and diet. Because people often associate exercise with weight loss is doing exercise when underweight contradictory?


This happens due to lack of knowledge. Exercising increases muscle mass, you may not gain weight but your fat index will decrease and your lean mass percentage will increase.


How important is eating healthy when trying to gain weight? Many people will turn to high calorie, high fat foods thinking this is the fast route to putting on weight.


It is 70% definitely and you should prepare a diet according to your goals.



Are there any special diets and exercise routines that can help put on weight for body toning? In other words, gaining more healthy muscle weight rather than fat weight.


Yes, there are specific diets and workouts indicated to gain lean mass.

For the muscular increase of skinny people it is essential that they follow a diet focused on muscle mass gain.  At the time of training they have enough energy to perform an effective hypertrophy training and after that, the body has the necessary amount of nutrients that will make you build quality muscle mass.

As everyone is different you should consult a specialist to find the correct program and plan for you.



Do you think that supplements and protein drinks can help when trying to put on weight?


Yes, of course, you should consult a specialist to find the correct supplement for you to compliment your diet and training program.



As a weight loss and nutrition specialist in Abu Dhabi can you provide your top 5 tips for gaining healthy weight and body toning.


1 – Don’t buy anything you know you shouldn’t eat.

2 – Make a weekly nutritional plan with your meals.

3 – Do not think that you are on a diet that will have an end, take it as a way of life which will bring you long-term benefits.

4 – Give yourself time in the supermarket and read the nutritional values ​​of the labels, sometimes what you think is healthy really is not.

5 –  reduce the sugars in your diet, they are dispensable if your diet is balanced.


In Summary, here are the best tips for gaining weight if you are skinny in the UAE


Feed, don’t just eat


Plan your weight gain diet and stick to it


Prepare your meals depending on your goals


Consult a specialist Nutrition personal trainer

Abu Dhabi At Home Personal Training – Faviola

If you need to hire at female personal trainer at home in AD Faviola is a great choice. She can help you lose weight, gain weight and become generally fitter.

You can view Faviola’s full Abu Dhabi personal trainer profile by clicking the link below.

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September 28, 2019 / by / in
Training In The UAE To Increase Sports Stamina
If you’re into sports in Abu Dhabi & Dubai you know that stamina and endurance counts.
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Diet, Nutrition and body toning coach in Abu Dhabi - Uros
Whether you are into football, running, martial arts or other types of sports. Working on your stamina and endurance levels can help you improve your sports fitness in the UAE.

Article Category: Sports Fitness

Personal Trainer Q & A Contributor: Uros

A sports personal trainer in Abu Dhabi or Dubai can really help you increase your performance. You need to work on your stamina and endurance to really excel at any sport in the UAE. What are the best exercise options for sports men and women looking to add more stamina based workouts to their exercise regime?

Many men, women and children in Abu Dhabi work on their overall fitness levels as part of their sports fitness training regime. However, one aspect of sports fitness training that some have a problem with is increasing their stamina or endurance for their particular sport.

Being a sports fitness coach in Abu Dhabi you have experience with training people from many different sporting backgrounds.


What would you say at the top 10 sports fitness methods (for example HIIT, Circuits, Jogging etc) for increasing stamina and endurance which can help improve someone’s sports activity? Can you also explain how each works and why you think it is beneficial.


My top methods and tips;


  • One Day at a Time


Long-term training goals in Abu Dhabi are imperative, but they can make you feel overwhelmed or discouraged at times.

Instead of thinking about how many kilograms you want to have in four months, focus on small everyday victories.

For example, today you are going to eat breakfast, fit in a workout, and drink more water.

Stay focused on the present, and your future will be successful.


  • Form Matters


It doesn’t matter how many push-ups you can do in a minute if you’re not doing a single one correctly.

Perfect your technique, then later add weight and/or speed.

This is especially important if your workout calls for performing “as many reps as possible” during a set amount of time.

Choose quality over quantity, and you can stay injury-free. Seek the advice of a professional PT in Abu Dhabi to perfect your training methods and form.


  • Find A Friend


Research suggests that being in the presence of others allows us to tolerate more discomfort and motivates us to try harder, according to multiple studies.

If you are going to perform a difficult workout, do it around people. Go to the track in Abu Dhabi or even invite a friend or two to join you for a tough workout


  • Hit the Hills


Running hills will do wonders for your endurance and stamina. It strengthens your legs and core in addition to building aerobic capacity.

Start by incorporating 10×30 second hill sprints followed by a 60-90 seconds recovery.

As you get stronger you can increase the sprints to 60 seconds.


  • Plyometrics Matter


Fast-paced explosive exercises are brilliant to include in training in the UAE as they take a lot of energy and really challenge your strength and stamina in the same time.

Plyometrics or ‘jump training’ can be integrated into your training session with your personal trainer.

The combination of stretching and contracting your muscles from jumps, squats or hops is great for increasing stamina as the force and power from these movements builds up your overall strength


  • Rest is Key


If your sport in Abu Dhabi focuses more on endurance, your body needs to become accustomed to recovering quickly from constant runs and sprints. Therefore,  reducing your rest time during fitness sessions considerably helps this.

In a standard weight-training session, it is advised to allow between 30- and 90-seconds rest between each set. However, if your goal is to improve your stamina and endurance, try reducing this to around 10-20 seconds.

The shorter your breaks, the more it will challenge your cardiovascular system which can prepare you for match day.


  • Long Runs

Once you’ve built enough stamina, add distance to your runs, especially your longest run of the week.

How do you fit a long run into an existing running program?

Make sure at least 25 to 30 percent of your weekly mileage is devoted to the long run.

The exact percentage will depend on your overall mileage, training goals, and fitness level.


  • Tempo Runs


Tempo runs have one main purpose: they help you improve your lactate threshold level. This is the level of exertion at which lactic acid starts accumulating in the muscles.

The better your threshold pace, the further and faster you can run.

During tempo runs, your running effort should feel difficult enough, but not so hard that you can’t sustain your pace.


In Summary, here are the best tips for increasing your sports fitness stamina in the UAE


Think of your goal as being long term


Perfect your form and training technique


Exercise with a friend or personal fitness coach


Practice hill running regularly


Use fast paced plyometric training methods


Don’t forget to rest


Go for long runs


Use tempo runs as part of your routing

Abu Dhabi At Home Personal Training – Uros

Uros is an expert when it comes to providing fitness coaching in Abu Dhabi. Using his specialist skills he can work with adults, seniors and children and will provide the perfect training plan to meet all your health and fitness goals.

You can view Uros’s full Abu Dhabi personal trainer profile by clicking the link below.

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September 28, 2019 / by / in
Fat Loss vs Weight Loss – What’s The Difference?
What is weight loss and what is fat loss in the UAE? An explanation
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female pt and group fitness coach in Abu Dhabi - Vanessa
Whether you want to lose weight or want to lose fat. A personal trainer specialised in nutrition can help you reach your goals in Abu Dhabi.

Article Category: Diet, Nutrition & Weight Loss

Personal Trainer Q & A Contributor: Vanessa

In Abu Dhabi, weight loss is one of the primary reasons men and women look to hire a personal trainer for at home fitness. However, many people are still confused when it comes to the difference between ‘weight loss’ and ‘fat loss’

We asked a female trainer from Abu Dhabi to give us an explanation of the main differences to help make the topic clearer.

In Abu Dhabi, many people hire a personal trainer for at home fitness with the sole purpose of losing weight. However, there is still confusion about whether someone needs to lose weight in general or fat loss.

As a weight loss specialist can you explain what the difference is between weight loss and fat loss?


There is a big difference between weight loss and fat loss.

Body weight is probably the number one indicator of fitness progress used by so many individuals around the world.

When my clients in Abu Dhabi first attempt to change their physique the number one priority is the weighing scale.

Some may become obsessed with the number even though they have seen results with progress pictures or even the fitting of their clothes.


Avoid excessive dieting – it doesn’t work


The disappointment stems from thinking that their body will look a certain way if they just loose a few lbs or hit that goal scale number, but this excessive dieting normally results in some muscle loss along the way.

Sometimes we forget that the body on the scale includes fat, muscle, bone, water and even our all-important organs, all these factors contribute to the number they see on the scale.

Because this number doesn’t tell the whole story we should be focusing on losing fat within the body not weight, as the name suggest it’s the reduction of stored body fat.

In simple terms losing weight consists of losing water, glycogen, fat and even muscle during a dieting phase. Resulting in a smaller look.

While losing fat ensures you retain your muscle, or even build some extra during a dieting phase.

This allows you to look more “toned” as a result of having more muscle. A diet personal trainer in the UAE who is a specialist when it comes to nutrition can usually help you create a diet based on all your needs.


Are weight loss and fat loss diet plans different?


In theory, diets in Abu Dhabi for weight loss and fat loss are different.


Weight Loss Diets


When an individual decides to follow a weight loss plan the primary focus will be to reduce the number on the scale, these types of plans result in people eating too little, not having enough high-quality protein and doing way too much cardio.

What will end up happening is they will lose the weight and look smaller, yet not have that toned look they desire.

Loss in muscle mass can have a rebound effect, the more muscle we have results in a higher metabolism therefore burning more calories throughout the day, even when sitting down if we have more muscle mass, we will keep burning calories!

So if we lose this muscle while trying to hit that magic scale number our metabolism will get sluggish, resulting in the weight and the scale creeping back up.


Fat Loss Diets


A fat loss plan in Abu Dhabi, the primary focus is to reduce the amount of fat within the body, this is achieved by prioritizing weight training along side cardio exercises.

Focusing on improving eating habits while hitting their protein goals. In the long run setting the body up to have a higher resting metabolism and burn more calories on a regular basis.


As a personal trainer in Abu Dhabi, do you design your exercise plans for weight loss different from those you would do for fat loss?


I like to educate my clients and thoroughly understand their goals so we can come up with a solution together.

I wouldn’t necessarily plan a weight loss plan, if a client is severely overweight, weight loss may be required first to restructure the body, ideally I like to plan and focus on fat loss.

The ideal way of setting a plan for fat loss and to achieve this in a sustainable way is to condition the body for strength training and cardio exercises regularly, with workouts such as high interval intensity training (HIIT) & weighted circuits. Thsese are all great ways of getting the body fired up while preserving muscle the best we can while still being in that fat-burning state.

I also tell my clients to forget about the scale, how do they feel, do their clothes fit better, I encourage clients to take progress photos.

The scale may not move due to added muscle mass but a picture can paint a whole lot of progress.


In Summary, here are my tips for fat loss and weight loss


Don’t continue with yo-yo diets, they don’t work in the long term


Try not to focus too much on the weighing scales


Think about whether you need to lose ‘weight’ or ‘fat’


Speak to a specialist PT or Nutrition Coach in Abu Dhabi


Workout – weight loss alone will not help with long term fitness

Abu Dhabi At Home Personal Training – Vanessa

Vanessa is a personal trainer and group fitness expert based in Abu Dhabi. Using her specialist knowledge of nutrition she can help you lose weight and also body fat for body toning.

You can view Vanessa’s full Abu Dhabi personal trainer profile by clicking the link below.

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September 27, 2019 / by / in
Muscle Building In The UAE – Reps & Sets
Muscle Building In Abu Dhabi – Have you ever wondered which is more important when it comes to reps and sets?

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Bodybuilding personal trainer in abu dhabi - ryan
As part of your muscle building training in Abu Dhabi you will know what reps and sets are, but, is one more important than the other?

Personal Trainer Q & A Category: Muscle Building Techniques

Personal Trainer Q & A Contributor: Ryan

How many reps and sets should you do for a particular exercise?

Even if you’ve been muscle building training for some time you need to know how reps and sets effect your efforts in the gym in the UAE.

In this article we aim to explain what the difference is between reps and sets and find out if one is more important than the other.

We asked a professional muscle building personal trainer in Abu Dhabi for his advice and tips about reps and sets.

In the world of exercise and training we often here about ‘reps and sets’ As a personal trainer in Abu Dhabi can you explain what these two phrases mean?


In an exercise routine sets refers to the amount of times you will repeat a specific exercise and reps refers to the amount of repetitions you will complete of that specific exercise.

For example if your workout routine in Abu Dhabi says to do 3 sets of 10 reps on the Incline Bench press. You would complete 10 reps of that specific exercise, take a rest, add some weight or keep it the same depending on the difficulty and then repeat 10 reps again.

You would repeat this cycle 3 times and then move on to the next exercise in your routine.


In body toning and muscle building are the number of reps or the number of sets more important?


When it comes to muscle building or body toning in the UAE I don’t believe that reps or sets are more important than the other.

Whats more important is making sure that your training has a constant progression in intensity.

For example if you were to go in to the gym day in and day out doing the same number of sets and reps for each exercise with no increase in weight then your unlikely to see any kind of progression in yourself.

However if you were to start doing a certain exercise for 3 sets of 10 reps and in each training session increased this, for example, 3 sets of 12 then 3 sets of 15, then adding a set making it 4 sets of 15.

Constant progression in each session will lead to steady progress in gaining strength and muscle mass and improving your overall physical development.

This along with good nutrition will help with reaching your body goals. Your personal trainer can provide more advice.

That being said if you are looking to increase muscular size and strength I would look at working in the 6-8 reps range for 3 sets and progress in weight and sets from there.

Resting 2-5 minutes between sets to allow your muscles to recover before the next heavy set.

For muscular endurance and body toning I would focus more on lifting in the 10-15 reps range for 3 sets and progressing in weight from there.

Resting for a shorter period between 30 seconds and 1 minute. Here you would be lifting lighter weights than the above style of training.


For clarification, can you provide some examples of exercise types that require the client to document the number of reps and sets?


You should document the number of reps and sets completed for all the training that you do as long as its easily measurable.

In a crossfit class, or group circuit class in the UAE it would be difficult to record all the reps and sets that you did so in such situations it wouldn’t be necessary.

However, in any kind of strength training, for example a leg day in the gym lifting weights and using resistance machines I would highly recommend recording the weights, reps and sets that you do in each workout.

This means when it comes to training legs again you know what you did in the last session and it will make it easier for you to add some kind of progression to your workout, be it weight lifted or reps executed or sets done.

So, in summary, use the following guide when using the reps and sets method during your training in the UAE


  1. Reps and Sets work in unison together

  2. They change depending on your training goals

  3. One is not more important than the other

  4. Document your training when using Reps & Sets as a reminder

  5. Steadily increase your Reps & Sets depending on your goals


Abu Dhabi Mobile Personal Training – Ryan

Ryan is a personal trainer and fitness coach based in Abu Dhabi. If you need a customised muscle building or nutrition plan Ryan is the ideal personal trainer for you.

You can read Ryan’s full personal trainer profile by clicking the link below.

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Personal Trainers In The UAE For Muscle Building

Zumba Cardio Fitness Personal Trainer In Abu Dhabi – Pollyana

With a level 3 certificate in Personal Training Pollyana can help you lose weight and improve your general fitness in Abu Dhabi with high energy, cardio dance fitness workouts. This includes ZUMBA and Aerobics. Passionate about fitness, Pollyana is available for 1-2-1 and Group PT.

Strength & MMA Personal Trainer in Abu Dhabi – Jure

A highly driven personal trainer, Jure will help you get the results you need to meet all of your fitness goals. In Abu Dhabi he provides coaching to adults and children. His training methods include weights, kickboxing, cardio fitness routines and mixed martial arts training.

Abu Dhabi Female PT – CrossFit, Zumba & Body Toning – Valeria

Female fitness coach Valeria can profile PT and group fitness in Abu Dhabi for ZUMBA, weight loss, cardio kickboxing, pre-post natal exercise, Pilates and much more. Whatever your fitness goal Valeria has the workout plan for you.

At Home Personal Trainer In Abu Dhabi – Ryan

Personal and Group fitness coach Ryan is an all-round expert when it comes to muscle building, strength and core conditioning in Abu Dhabi. He also creates sustainable fat loss diet plans to help with body toning. Ryan likes to use cardio exercises ad boxing for a total body workout.

Female PT & Diet Coach In Abu Dhabi – Amina

With a background in personal weight loss, Abu Dhabi female fitness coach Amina knows what it takes to successfully lose weight and maintain a healthy weight. As well as weight loss Amina will help your tone your body and increase your fitness levels too.

Fat Loss, Zumba & Female Fitness Personal Trainer in Abu Dhabi – Jen

Jen is a Level 3 Fitness coach who uses her full range of skills to create the perfect personal training plan based on your goals and your fitness level. Jen’s understanding of the human body allows her to pinpoint what will work for you whether that is weight loss or a specific training goal.

Female Personal Trainer in Abu Dhabi – Zeynab

Abu Dhabi Female PT Zeynab is a weight loss specialist but her health, fitness and lifestyle coaching skills don’t stop there. A level 3 certified trainer, Zeynab can also provide pre and post natal exercise, fat loss for body toning, and more. She is available for 1-2-1 and group PT at home.

Strength, Fat Loss & Boxing Fitness PT in Abu Dhabi – Ashbey

Ashbey is a boxing coach and fat loss personal trainer in Abu Dhabi. He combines boxing and other fitness methods to help you lose weight; improve your cardio fitness and your strength. Customised training plans based on your fitness goals are provided as well as nutrition and diet advice.

October 11, 2019 / by / in
Boxing For Cardio Health In The UAE

Boxing isn’t just a contact sport in Dubai but is it good for cardio fitness?

There are many different types of boxing for fitness routines available in Dubai – Boxfit, Boxercise etc. Are any (or all) of these training methods good as a cardio fitness routine?

In order to improve your cardio fitness in Dubai you have to take part in a physical activity that brings your heart rate up above at rest or light activity (like walking) levels.

You should feel your heart beating faster and your breathing should be harder. You then need to sustain this for a decent amount of time to see improvements.

The harder the activity, the higher the intensity of your workout.

So, all forms of boxing activity can improve cardio fitness, from shadow boxing to hitting pads and sparring. Heart rates at about 167bpm (beats per minute) have been found on average for boxing pad work and 170-180bpm for sparring.

To put that into perspective, a rough estimate of your max heart rate is 220 minus your age. Anything above 55% of that max can be classed as cardio fitness training.

Is your boxing workout in Dubai pushing your body? Is your breathing heavier and your heart rate up? If so, you are improving your cardio fitness.

How does boxing for fitness compare with other cardio workout types? Is boxercise for example better than HIIT based cardio workouts?

Whether or not your boxing workout in Dubai is better than doing other forms of cardio is dependent on a few factors:


Pushing Yourself


How hard are you pushing yourself (or getting pushed) during your workout? Compare 30 mins of light cycling on a stationary bike at 55% your max heart rate to 30 mins of hard boxing pad work at 80% of your max heart rate and, of course, the boxing routine is better for cardio fitness.

However, this also works in reverse. Some light shadow boxing is not going to be as good as hard interval training such as hill sprints.

You and your coach need to judge what level you are at, how hard you can push and for how long.


Enjoy Your Workouts


Do you enjoy boxing more than other forms of cardio? Getting results in fitness is all about consistency.

If you enjoy your workouts you are more likely to stick with it long-term and train more often.

There is no point in starting the best cardio fitness regime ever invented if you are only going to do it for a week because you hate it or find it boring.

Also, with boxing you have the added bonus of not just getting cardio fit but learning a skill, which leads to other benefits such as more confidence.

Plus, as many of my busy Personal Training Dubai clients have informed me, punching something is just great for stress relief. And it’s better to punch a pad than punch your boss.


teenage fitness tecniques in abu dhabi and dubai

How many times per week should someone be doing boxing for fitness routines if they are trying to improve and maintain good cardio health?

The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.

So, if your cardio fitness regime consists of only boxing workouts I would recommend 2-3 sessions per week.

As with most things the more you do the faster you will see improvements as long as you are recovering well from your workouts.

But remember, if your schedule gets really busy all of a sudden, you can maintain your current cardio health on 1-2 sessions per week.

Once you find more time you can increase your volume of training to see cardio fitness improvements.

For beginners, you may feel like you can’t push hard for 2-3 sessions per week. Don’t worry, just do what you can and your fitness will increase soon enough.

In your professional opinion as a boxing for fitness coach in Dubai are there any restrictions on ‘who’ can use boxing for fitness. For example seniors, people with medical conditions etc?

Almost everyone can use boxing as a cardio fitness regime but you may have to tailor it for your current needs – a boxing coach or boxing for fitness PT in Dubai can give you advice.


Your Current Fitness Ability


If you have upper body joint problems, especially in the wrists or shoulders, you will want to avoid hitting pads until you have healed those issues.

This, however, does not stop you using shadowing boxing in the mean-time.

When you have not done any cardio fitness training for a long-time then going straight into a session of hard sparring would not be recommended – a good boxing coach will be able to recommend a starting place for your level and change things up when you are ready.


Take Your Time


Your workouts do not have to be all or nothing. Work around any injuries/issues, start from your own fitness level, don’t compare yourself to others and take the advice of your fitness coach when needed.

Can you provide some examples of workout routines that are used in a boxing for fitness cardio workout and explain why and how you think they are beneficial?

Whenever you start your workout it is a good idea to do a warm-up. This is simply just some light activity to get the blood flowing to the muscles you are about to work.

It will also help to lubricate the joints helping to prevent injury. Some examples are skipping, elliptical machine and bodyweight exercises such as jumping jacks.

When trying to build skill at boxing you can do pad work with a partner, punching bag drills and shadow boxing. Not only will these build skill but will also be a hard cardio fitness workout.

You can improve your technique against an opponent using different sparring sessions.

It is also a good idea to include some core and mobility work in your routine as well.

When boxing is your only form of exercise in Dubai it is recommended to add in some full-body strength training work to balance your body, helping with injury prevention and muscle strength.

Craig Lapsley

Craig is the owner of Lapsley Fitness a Personal Training service transforming bodies and health in Dubai and online.

He is a specialist when it comes to helping you lose weight in Dubai with his personalised online and at home personal fitness plans.

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August 27, 2019 / by / in , ,