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Dieting In Dubai – It Isn’t As Hard As You Think
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Does even the word ‘diet’ fill you with dread when it comes to what you can eat?

Does your diet in Dubai have to suck? Or are you making it so with your beliefs? This article gives some practical ways that you can change
your mindset for better success when dieting.

Dieting…it isn’t as hard as you think it is

Diets suck the big one don’t they? You feel hungry all the time, you have zero energy, and your friends and family have to suffer your bad moods. On top of that you get food cravings and your performance in the gym goes downhill. Or is this all in your head? Have we been conditioned to think that diets suck so we make it so? Read on and I may change your perspective about dieting in Dubai.

Dieting in Dubai – The Facts

There was a fascinating study done by researchers in 2011 on two groups of people (1). In this study the two groups drank the exact same milkshake.
However, the first group’s milkshake was labeled as a 620kcal decadent dessert. Think Krispy Kreme donut blended in Haagen-Dazs ice cream. Yeah that’s what I’m talking about!

The second group’s milkshake was labeled as a 140kcal healthy shake. Think, over-priced ‘this is so healthy with no added anything’. Yeah with none of the taste.

However, both groups milkshake contained 380kcal. That’s right, they were both the exact same shake but just labeled differently. Here is the interesting part. The first group felt much fuller than the second group after drinking their shake and in fact they produced less of the hormone Ghrelin.

Ghrelin is the hormone that stimulates your appetite. It goes up between meals and down when you eat depending on how much you have eaten. So their thoughts actually changed the physiological response of the body to food. Those that believed they would not be satisfied with their shake created their bodies reaction and it came to be.

This is called the nocebo affect. If you expect something to have a negative effect on you it will have. Truth is a lot of the feelings and reactions we have when dieting are in the mind. I’m sure most of you have heard the expression ‘thoughts become things’. Start with your mindset and you can make things a lot easier on yourself.

 

uae personal trainers diet article - image 1

 

Ok great, so now that we have changed your expectations of how hard your diet is going to be does that mean it will be all plain sailing from here?

Well, probably not.

There will be times when you are hungry and occasions when you are tempted to ditch your diet completely. So to help you here are some more psychological tricks to give you the best chance of success.

 

Have you ever heard of decision fatigue?

 

This is the idea that your self-control or will power are a limited resource and can be used up. So if you have to make a few hard decisions on top of stopping yourself from snacking on that tasty cake that is going round the office you use up your will power and become decision fatigued. This makes it much harder to stick to a diet and good food choices and is the reason you cave to treats atthe end of a hard day (2).

How do you deal with this? Of course, with anything in life, you can get better the more you train yourself to over come this, but it takes time and effort.

Some practical advice that you can use immediately is to start planning ahead. Decide the day before what you will be eating the next day and if needed you can prep it the night before and take it with you if you will be out of the house. This takes all the decision away from you and leaves you free to tackle the more serious problems of your day-to-day life. Like what TV show to binge watch next on Netflix.

UAE Personal Trainers - Weight Loss, Diet & Nutrtion in Abu Dhabi, Dubai & SharjahIn line with this, another tip is to eat around the same time every day and have the same number of meals each day. This again helps with decision fatigue, as you know ahead of time exactly when you will eat. Eating around the same time each day also helps with hunger entrainment. Ever get hungry at 10am but your lunch is not for another two hours? This can happen when you have an irregular meal schedule and goes back to that pesky hormone grehlin.

Research has shown that grehlin rises in anticipation of a meal making you hungry (3). So by having regular eating times you can literally train your body to feel hungry when suits you.

 

The last tip I will give you is to be mindful of the food you are eating. This basically means don’t do jack while eating except, well, eating. This allows your mind to register how much food you are consuming and signal you to stop. And is the reason why people always eat more in social situations and while watching TV (4).

So just concentrate on chowing down the food before you. Yep, the next episode of insert whichever TV show you are watching at the moment will have to wait until after you have eaten. In conclusion, I am not saying that dieting is or should be easy. There is a lot of habit building involved and many obstacles to
overcome. However, know that you are capable of great things. Of enduring many hardships and growing stronger from them. If you are not where you want to be yet, you will be in time with the right effort. Don’t limit yourself with false beliefs and learn to not only train your body but your mind as well.

 

References

1 http://www.ncbi.nlm.nih.gov/pubmed/21574706
2 http://www.ncbi.nlm.nih.gov/pubmed/9599441
3 http://ajpgi.physiology.org/content/294/3/G699.long
4 http://www.ncbi.nlm.nih.gov/pubmed/24462489

Craig Lapsley

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

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

Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

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September 6, 2018 / by / in ,
Yoga For Mind Body & Soul in the UAE
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There are so many benefits of Yoga it’s difficult to sum up in one article. Alla, a personal yoga teacher in Ajman & Sharjah provides us with her views on Yoga for every day living

In everything that we do in life, it is well known that our attitude and mindset are the most important drivers of success.

 

People underestimate or often disregard the true composition of a human being. We are not machines that can be programmed. Otherwise, we would all be the same—and most probably fit, healthy, and beautiful. People are much more complex. Through the lens of yoga, we can develop a better understanding of ourselves.

 

Here’s why doing yoga in the UAE is a magical way to reduce weight, introduce healthy habits in our life, improve our mood, energy level, and overall well-being.

There are three key elements to us—mind, body, and soul.

The three key elements  are closely interconnected. And this is why a sweaty workout sometimes fails to make us lose weight. If one of the three elements is dis-balanced, the functioning of the others will also be affected. It is impossible to have a healthy body if our mind is stressed. Luckily, there is always a way out.

 

Yoga has a way of uniting the three elements—the body, mind and soul. It creates a special harmony, or a mind-body-set that helps us float seamlessly towards our fitness goals.

 

Just like elsewhere in the world in the UAE Stress is the main factor of any disbalance. We just tend to call it different names – bad luck, traffic, kids missing the school bus, a low salary, mom’s health issues, bad weather, not fitting in our jeans, and so on. Seeing new wrinkles in the mirror is stress for our mind, a fight with our spouse is stress for our soul, extra kilos on the weighing machine is stress for our body. Of course, we cannot avoid stress in life. However, it is our attitude that differentiates people who battle stress successfully from those who get upset, depressed, and even sick.

 

The American Psychological Association surveyed 1,328 licensed psychologists on how they dealt with patients’ weight and weight-loss challenges in their practice. They repeatedly identified emotional factors as not only an important factor in clients’ weight problems but also the major barrier to overcoming them.

 

Emotional eating is the biggest enemy. With time it can lead to another issue, which I call a ‘fat thought’. It is when a person thinks that he or she gains weight even from one bite, or a cup of tea. In the worst form we call it ‘anorexia’. However, many people disregard initial symptoms, like looking in the mirror right after lunch, thinking ‘oh, I just ate a huge meal, I can see it on my belly already. I shouldn’t have eaten at all, tomorrow i will not have my breakfast’.

 

This ends up in a vicious emotional circle of ‘tomorrow, I will start a new life, while today I can have my LAST scoop of ice cream, or maybe two?’. What happens the next day? Guilt. Stress. And emotional eating again.

 

Practicing Yoga in Abu Dhabi, Dubai, and Sharjah is a lifestyle. I don’t know any person who started to practice yoga and hasn’t changed. Gradually yoga asanas start to influence the way you move, the way you think, the way you feel. During the practice you become aware of the present moment, your breathing, your body moves, your strong and weak points. Yoga unites your three elements – the body, mind and soul.

 

It is recommended that you start Yoga with a fully qualified yoga teacher or yoga personal trainer in the UAE. However, many people people start practicing yoga as just another sports activity. They never actually do any research beforehand to learn about it. For those – yoga starts to shape the body first. Changes in the body lead to changes in the mind. You don’t want to have a cigarette after a yoga class anymore, your lungs just don’t feel like it. Strange, no? You feel less anxious, more self-aware, even contemplative. People at the traffic light, who are hurried and start beeping the moment the light turns green just make you… smile.

 

Then yoga, slowly, flows deeper into your soul, which changes your mental attitude, and, eventually, lifestyle. It replaces your negative emotions with concentration of your breathing, beauty of your body, and the power of your mind. Somehow things that used to spoil your mood don’t matter anymore. With practice and time, a day feels wrong without your yoga time. Your craving for food is now replaced by craving for a yoga flow.  

 

Yoga-Personal-Trainer-in-Ajman---Alla

The Body

Yoga flow is comprised of numerous asanas, which can be combined in countless sequences, and never gets boring. Each asana presents particular health benefits, involving all our muscles, joints and even internal organs. Even if we don’t workout a sweat, our body is naturally toned. Opening up our body along with constant concentrated breathing is such a great way of detoxification. Yoga purifies our body and mind by making our blood flow, our heart beat more rhythmically, our muscles stretch and build up, our internal organs work in unity with our breathing. It removes any negative energy and junk from our body, which directly affects weight loss.

People take up yoga for different reasons. However, all of them find what they are looking for. It is due to a great number of asanas and your yoga trainer’s knowledge that you can find the best way to achieving your own goals – be it burning calories, improving flexibility, strengthening muscles, calming the mind, or finding your inner peace.

In case you want to lose weight, a well-designed Vinyasa flow can make you sweat within a couple of sequences. There are flows that provide a beautiful combination of fitness training, cardio, stretching and balancing. Around 400 – 600 calories can be burnt in an hour of a Vinyasa flow.

The Mind

We are all philosophers inside, sometimes very deep inside, but we are. You can’t help but start thinking about the philosophy of life, once you begin on a yoga journey. It is hard to explain, but it feels like you wake up from a long sleep. Everything feels different. The colors are brighter, people are better, and so are we.

 

As you connect with yourself through the practice, you start looking for answers on why your life is changing and wonder why you didn’t start it before. Gradually, you start disregarding your ego and personal material benefits. Your thoughts ‘expand’ from being concentrated on what is inside you, to what is around. Our problems don’t disappear, but we look at them differently as our perspective changes and they don’t seem like problems anymore—just another situation in life we know we will overcome.

 

Your disappointments with your eating habits, fears, insecurities, bad decision-making, life issues gradually become tamed. You are more self-aware and conscious to analyze your patterns of behaviour, your emotional response to life situations, and then to deal with them accordingly. Once you are not on a ‘wave’ of sadness and depression, you float on a different ‘wave’ of positive attitude and optimism. With time, you notice that this ‘wave’ brings you more joy and happiness in life. And it makes your mood even better. And waking up in a good mood the next morning sets up your day for success. And that is just the beginning, with more achievements ahead! This is your new mindset.

 

A positive mindset leads to conscious and right decision-making. We clearly see the connection between stressful situations and our unhealthy food choices. And so our mind will not be ruled by our food cravings. We come to know and understand our body and listen to it. We start to cherish it and decide against things that would be destructive to it. Our eating will no longer be an addiction, or a way to release stress, but rather to keep our body nourished and healthy. This will definitely lead to weight-loss, and improve our overall well-being.

The Soul

Sharjah-&-Ajman-UAE-Female-Yoga-Coach-AllaThis is another step, and the most beautiful one. It is difficult to explain why, but with yoga practice you start feeling that there is something higher or more important than you. There is some secret of spiritual nature that you come to feel and you want to get to know it. It is beautiful to see that we are no longer the center of our own tiny universe. Now we actually start to see the universe itself.

 

There is a much deeper meaning in our life, and we start to understand it with the time. Counting calories are far away in your past at this stage. Now we are a completely different person, with new habits, way of thinking, sleeping, walking … maybe even inspired to make other life changes like taking a new job or moving to another country?

 

You rejoice in new experiences, and new situations in life. Before a sweet candy would make you feel happy, now it is a smile of your friend. You come to a detachment from your ego, your own self, finding pleasure in the surrounding people and events. With time and practice, helping others, making this world beautiful actually hold more meaning than buying a new car or chasing after material things.

 

Now that we are aware of our soul and what actually brings pleasure to it, there is no way we consider a hamburger as the best reward for something good we have done. We know how to observe, analyze and decide what is better for us – our body, mind and soul.

 

My Manager asked me to write a short paragraph about practicing yoga for weight-loss in Sharjah. But I was more inspired to share this with our clients to raise awareness and get closer to the truth of what yoga actually is.

Yoga Coach & Female Trainer in Sharjah & Ajman UAE - Alla

Article Submitted By: Alla – Professional Yoga Personal Trainer & Yoga Class Teacher in Sharjah & Ajman

Article Category: Yoga & Pilates

Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

The UAE Personal Trainers website aims to provide you with the latest and best information on all aspects of health and fitness through a wide range of articles, Question & Answer Sessions and useful tips.

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August 9, 2018 / by / in
Personal Trainers in Dubai – How Can They Help You?
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How can a male or female personal trainer in Dubai help with your health, lifestyle and fitness goals?

Every time you walk into the gym in Dubai you’ll be greeted with a variety of posters advertising all of the services the local personal trainers can offer. Everything from extreme fat loss to dramatic muscle gain in just a matter of weeks.

 

Today, we’re going to look at everything to do with hiring a personal trainer in Dubai and why it could be one of the best investments you’ll ever make.

What is personal training in Dubai and how can a PT or fitness coach help you?

Simply put, personal training is where you hire a trained health and fitness specialist to help you to reach a specific goal. Whether that is to lose fat, gain muscle, or simply become fitter whilst increasing your awareness of your health. Personal trainers will then design you a workout plan, diet plan or both as well as taking you through workouts. Some services will simply design you a plan whilst others will include workouts with the trainer themselves.

 

Why do People Use a Personal Trainer in Dubai?

 

There are a variety of reasons why people tend to hire a personal trainer in Dubai in the first place. However, by far the most common is because people want to change how they look but they don’t quite know how. In the modern age, there’s an endless amount of diets and exercises methods all claiming to the best. Yet, what ends up happening is that people fall off the wagon as the diet is either too restrictive or they just don’t enjoy it. A male or female personal trainer local to you in Dubai works with you specifically to find out what suits you in terms of your preferences and fitness goals.

 

How do Personal Trainers & Fitness Coaches in Dubai Create My Plan?

 

Using their health and fitness qualifications and experience, a personal trainer will begin by working out what you want to achieve from their services. So, it’s important to have a clear goal that you’re trying to attain. Although, personal trainers and fitness coaches can also help to clarify what you want as it can sometimes be hard to work out exactly what you want to achieve.

 

From here, they’ll assess your base level of fitness by most likely finding out your weight, BMI, and previous experience in relation to your diet and exercise. Other things they might test are your strength levels in certain movements, blood pressure, resting heart rate, and VO2 max.

 

When it comes to your initial PT consultation, the more information you provide, the better your results will be. There’s no point in lying about your experience and eating habits as that will only hinder the effectiveness of the trainer and the time it takes for you to get results.

personal trainers for general fitness in the UAE

The Top 5 Benefits of Using a Personal Trainer in Dubai

 

 

  1. “Buy In”

 

You’re more likely to commit yourself if you’ve had to spend some money to get help. Buy In can come in more forms than just money, though. Buy In can also mean that you have a deadline (such as a wedding or holiday) to get ready for. In terms of personal training, simply spending money can mean that you’re going to want to get the most out of their services as otherwise you’re just wasting finances.

 

  1. Motivation

 

One of the best things you can do to help you stick to your journey is to exercise with someone else as then you not only have the risk of letting yourself down, but someone else, too. You can think of a personal trainer in the UAE as an extremely knowledgeable workout partner who’s as invested in your success as you are. As well as this, the progress you make with a PT is motivating enough in itself.

 

  1. Confidence in the Journey

 

Hiring a personal trainer takes some degree of your journey out of your hands. Knowing that all you need to do is stick to the plan that someone else has designed in order to get results will give you both focus and confidence. Once you’ve got a PT, you no longer know that you’re spinning your wheels and you can fully trust in the process.

 

  1. Accountability

 

Letting yourself down might make you feel bad, but at least you know that nobody else really cares or even has to hear about your failure. Hiring a personal trainer means that there’s someone else you have to talk to about what you eat and how you perform.

 

  1. Fast and Effective Results

 

Lastly, possibly the biggest and most obvious benefit to taking on a personal trainer in the UAE is that you’ll actually make the progress you’ve wanted to make for years. Not only this, but you’ll make the progress far quicker than you would have otherwise going at it alone as well as learning some valuable information along the way. Personal trainers don’t just teach you the things you wanted help with, they teach you far more valuable things you didn’t even know you wanted to know to help with your fitness in the future.

Final Thoughts

At the end of the day, your health and fitness should be the most important thing in your life. Beyond looking good for summer or trying to impress someone, your mental and physical health can really benefit from a personal trainer. Even if you think you’re doing alright by yourself, hiring someone whose sole job it is to make sure you move forward can make a dramatic difference to your mood, confidence, appearance, and physical performance. The UAE Personal Trainers website can help you start your fitness journey with ease. You can easily and quickly find the right male or female personal trainer in your area of the UAE and get on the road to a fit and healthy lifestyle.

Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

The UAE Personal Trainers website aims to provide you with the latest and best information on all aspects of health and fitness through a wide range of articles, Question & Answer Sessions and useful tips.

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August 6, 2018 / by / in
Why Do People Have Problems Sticking With A Diet
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Why does dieting seem so hard? Are there any secrets to ‘sticking’ with a diet plan?

We’ve all been there… Starting out a new diet in the UAE with hopes of getting in shape and achieving a desired physique. Only to realise half way there that you have lost every bit of  motivation that you previously had. Then what do you do? Quit your diet plan and start eating unhealthy again? Become the weaker person that you were before? Go back to the old and unhealthy “you”?

We see so many people start new diets daily in Abu Dhabi, Dubai and Sharjah. Ketogenic diet, Atkins diet, vegetarian diet, vegan diet, South beach diet, intermittent fasting, are some of the diets that people attend in hopes of getting slimmer, more masculine or toned up.

Setting up a goal is one thing achieving that goal is another. It’s very easy to promise yourself that you’ll become a better person, but we humans are used to lying to ourselves all the time and breaking our own promises. That’s why people often “cheat” on their diets. They think that they can handle their new diet, but in reality they quit very early. It’s easier said than done.  Lack of motivation, no focus and setting up unrealistic goals are some of the reasons why people cannot simply stick to a diet. Although you can easily create a great diet plan on your own a personal trainer in Dubai, Abu Dhabi or Sharjah with weight loss experience can be worth their weight in gold when it comes to making sure you stay on track.

So what are the best techniques to ensure you stick with your weight loss diet plan in the UAE?

The simple formula for achieving your desired physique is the following:

1. Eat well and accordingly to your goal

2. Exercise

3. STAY CONSISTENT with the two above

 

The biggest problem that people have when starting a new diet and setting a new goal is staying consistent with the basic principles in order to achieve their goal. You have to understand that your body won’t change overnight. All that years of bad eating that have resulted in the body that you have currently won’t be gone in a matter of days. It requires months or even years of consistent dieting and training to achieve your end goal. So don’t think that you can drink your protein powder or “weight loss” tea and become masculine or slim overnight. THAT’S NOT HAPPENING! You have to be real with yourself. Patience, hard work and consistency are the only things you need to achieve your weight loss goals in Abu Dhabi, Dubai and Sharjah.
So here are some reasons why people can’t stick to a diet and some tips alongside:

 

• Setting unrealistic goals

 

So many times we see so many people setting unrealistic goals. It’s good to be ambitious and positive looking in terms of your end goal but you should not allow your thoughts to carry you so far that you start becoming delusional. You probably CAN’T and WON’T be the next Arnold Schwarzenegger, Phil Heat, Jay Cutler or any other top of the spectrum fitness/bodybuilding icon. For the average Joe, no matter what you do, what kind of drug you take, what kind of diet and exercise plan you follow you’ll never achieve the physique that those people have. That’s talent/genetics and you’re born with that. HOWEVER you should not see this as a demotivating factor. You can achieve a lot and by a lot I mean a lot if you just follow the three principles that we have mentioned above.

 

• Wrong mindset about food

 

Many people when following a new nutrition plan just go on a “food diet”. One month they eat one type of food, the other month they eat different type of food and then after a period of time they quit. Firstly, eating healthy for just a month or two or even more doesn’t do anything in terms of achieving the healthy lifestyle that most of the people are looking for. You are simply following a diet plan. It should not be like that. The fact that food is the number one cause of health problems and obesity is, I think a good reason to start looking towards food in a different matter. What I am trying to say is your diet plan should be sustainable. The point of all this isn’t to eat healthy for a month or couple of months and then realise that you don’t like to continue in that way. The goal is sustaining a constant healthy eating plan throughout the years following. That way you stay healthy and avoid health problems.

 

• Lack of motivation

 

In the beginning of every weight loss or muscle building journey everyone’s motivated and bursting with energy to get started with the dieting and exercise plan. Do you think that you’ll have the same motivation throughout the whole transformation? Of course you won’t. After a couple of months progress will slow and so will your motivation. The thing is, you should never allow yourself to work out and follow a diet plan based on your motivation. Your motivation changes from moment to moment. One day you feel happy and motivated because someone gave you a compliment and other day you broke up with your partner which completely destroyed your motivation and will to go to the gym or to do anything healthy related. The way to go is: leave your motivation on side and make working out and dieting your lifestyle. You should definitely have some motivation but don’t allow it to interfere with your progress.

 

• Lack of support

 

UAE Personal Trainers & Customised Diet PlansAnother thing that people struggle with is not having enough support. We get it, support is important; it drives you forward towards your goals. It’s always good when someone compliments you and says that you do a good job. BUT HOW IN THE WORLD is one person’s word or opinion enough to keep you going?! On the other side there also a kind of people who don’t want you to succeed and will talk bad to you with intent to demotivate you. If you consider all of the opinions and feedback that you get, you will end up being demotivated and feel pressure in terms of not letting down those who support you. That’s why you should not always be too bothered about other people’s opinions. Don’t get me wrong. It’s good to have feedback, to know if what you are doing is good, to motivate you, but don’t do your work based on other people’s opinion. Support from a profession can be invaluable though. A fitness coach in your area of the UAE can provide support through the good and bad times of your weight loss journey.

Personal Trainers For Diet, Nutrition and Weight Loss in Dubai, Abu Dhabi & Sharjah

You should remember to follow the 3 basic principles of fitness that we mentioned above.

Take this article as a friend’s advice for never quitting – you’ll get there in the end!

If you find you are struggling to stick to your diet plan in the UAE maybe a professional personal trainer with diet and nutrition experience can help. See the links below to quickly and easily find weight loss personal trainers local to you.

Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

The UAE Personal Trainers website aims to provide you with the latest and best information on all aspects of health and fitness through a wide range of articles, Question & Answer Sessions and useful tips.

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July 31, 2018 / by / in ,
The Benefits Of Using A Personal Trainer in Dubai, Abu Dhabi & Sharjah
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Personal Trainers are fitness experts. When it comes to your health and fitness a personal trainer is a worthy investment

Every time you walk into the gym in the UAE you’ll be greeted with a variety of posters advertising all of the services the local personal trainers can offer. Everything from extreme fat loss to dramatic muscle gain in just a matter of weeks.

Today, we’re going to look at everything to do with hiring a personal trainer in Abu Dhabi, Dubai, Sharjah and the rest of the UAE including why it could be one of the best investments you’ll ever make.

Why should you invest in a personal trainer in the UAE?

What is Personal Training?

 

Simply put, personal training is where you hire a trained health and fitness specialist to help you to reach a specific goal. Whether that is to lose fat, gain muscle, or simply become fitter whilst increasing your awareness of your health. Personal trainers will then design you a workout plan, diet plan or both as well as taking you through workouts. Some services will simply design you a plan whilst others will include workouts with the trainer themselves.

Why do People Use a Personal Trainer in Abu Dhabi, Dubai & Sharjah?

 

There are a variety of reasons why people tend to hire a personal trainer in the UAE in the first place. However, by far the most common is because people want to change how they look but they don’t quite know how. In the modern age, there’s an endless amount of diets and exercises methods all claiming to the best. Yet, what ends up happening is that people fall off the wagon as the diet is either too restrictive or they just don’t enjoy it. A personal trainer in the UAE works with you specifically to find out what suits you in terms of your preferences and fitness goals.

 

personal trainers for general fitness in the UAE

How do Personal Trainers & Fitness Coaches in the UAE Create My Plan?

 

Using their health and fitness qualifications and experience, a personal trainer will begin by working out what you want to achieve from their services. So, it’s important to have a clear goal that you’re trying to attain. Although, personal trainers and fitness coaches can also help to clarify what you want as it can sometimes be hard to work out exactly what you want to achieve.

From here, they’ll assess your base level of fitness by most likely finding out your weight, BMI, and previous experience in relation to your diet and exercise. Other things they might test are your strength levels in certain movements, blood pressure, resting heart rate, and VO2 max.

When it comes to your initial PT consultation, the more information you provide, the better your results will be. There’s no point in lying about your experience and eating habits as that will only hinder the effectiveness of the trainer and the time it takes for you to get results.

The Top 5 Benefits of Using a Personal Trainer in Abu Dhabi, Dubai & Sharjah

 

1. “Buy In”

You’re more likely to commit yourself if you’ve had to spend some money to get help. Buy In can come in more forms than just money, though. Buy In can also mean that you have a deadline (such as a wedding or holiday) to get ready for. In terms of personal training, simply spending money can mean that you’re going to want to get the most out of their services as otherwise you’re just wasting finances.

2. Motivation

One of the best things you can do to help you stick to your journey is to exercise with someone else as then you not only have the risk of letting yourself down, but someone else, too. You can think of a personal trainer in the UAE as an extremely knowledgeable workout partner who’s as invested in your success as you are. As well as this, the progress you make with a PT is motivating enough in itself.

3. Confidence in the Journey

Hiring a personal trainer takes some degree of your journey out of your hands. Knowing that all you need to do is stick to the plan that someone else has designed in order to get results will give you both focus and confidence. Once you’ve got a PT, you no longer know that you’re spinning your wheels and you can fully trust in the process.

4. Accountability

Letting yourself down might make you feel bad, but at least you know that nobody else really cares or even has to hear about your failure. Hiring a personal trainer means that there’s someone else you have to talk to about what you eat and how you perform.

5. Fast and Effective Results

Lastly, possibly the biggest and most obvious benefit to taking on a personal trainer in the UAE is that you’ll actually make the progress you’ve wanted to make for years. Not only this, but you’ll make the progress far quicker than you would have otherwise going at it alone as well as learning some valuable information along the way. Personal trainers don’t just teach you the things you wanted help with, they teach you far more valuable things you didn’t even know you wanted to know to help with your fitness in the future.

Final Thoughts

At the end of the day, your health and fitness should be the most important thing in your life. Beyond looking good for summer or trying to impress someone, your mental and physical health can really benefit from a personal trainer. Even if you think you’re doing alright by yourself, hiring someone whose sole job it is to make sure you move forward can make a dramatic difference to your mood, confidence, appearance, and physical performance. The UAE Personal Trainers website can help you start your fitness journey with ease. You can easily and quickly find the right male or female personal trainer in your areas of the UAE and get on the road to a fit and healthy lifestyle.

Personal Trainers in Dubai, Abu Dhabi & Sharjah

Hiring the best personal trainer in your local area of Abu Dhabi, Dubai or Sharjah can normally be a time-consuming process. The UAE Personal Trainers website is here to change that. You can easily and quickly find the perfect personal trainer local to you no matter what your health, lifestyle and fitness goals.

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July 31, 2018 / by / in
Are Personal Trainers Worth The Cost?
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Considering hiring a personal trainer in the UAE? Are they worth the cost?

It’s clear to see more and more people in Abu Dhabi, Dubai and Sharjah are hiring personal fitness trainers. At first glance it’s seems like people either don’t know the right way to do a workout or they just feel lazy or unmotivated about doing it by themselves. But in reality, personal trainers find their role in helping people achieving their dream physiques.

Here are some reasons why personal trainers are definitely worth the extra cost in the UAE and should be considered an investment in your health:

Why should you invest in a personal trainer in the UAE?

1. Motivation

Some people in the UAE just don’t feel motivated enough to even start working out. We’ve all been there. We’ve all felt a bit discouraged at times at the gym. That’s the time when a personal trainer in the UAE comes in to play. He or She knows how to motivate you to do your best at your workouts. A personal trainer can help you push yourself past your self-imposed mental limits and challenge you more than you could challenge yourself. This proves that they have somewhat a role of a psychologist or therapist too.

2. Professional instructions

A personal trainer in Abu Dhabi, Dubai or Sharjah will design a selective workout plan by recognizing your goals, health status and health history. If you happen to have some kind of medical condition or limitation, the trainer will design customized workout plan just for your needs.

3. Proper form

A personal trainer will help you do your exercises with perfect form and thus prevent injuries and increase efficiency of your workouts. We all know someone who is doing an exercise with a bad form risks an injury. And that’s all it takes, one injury and you’ll be out of the gym for quite some time which is very bad in terms of progress and achieving your goal.

4. Setting up your goals

Some people want to be like Arnold Schwarzenegger, Frank Zane, Phil Heat and other top of the spectrum fitness/bodybuilding icons, BUT is that actually achievable in reality? These physiques are not always achievable training on your own without guidance and support. This is where a personal fitness trainer in Abu Dhabi, Dubai or Sharjah comes in to play. The trainer can help you to set up realistic goals and show you the exact ways to achieve them. For example if you want a ripped summer body, it’s not just about doing 100 or 200 or even 500 crunches a day for a month to work your abs. It’s about changing your diet to eat the correct foods which will lead to you loosing fat and becoming ripped.

5. Help with distinctive requirements

Everybody is different and that means that everyone’s requirements are different when it comes to exercise. You may be recovering from an old back injury or you may have some joint pain in some regions.
If you are injured or have a specific illness, then your trainer and doctor can work together to make sure your training is effective which can help you recover in the proper way.

6. Competition prep

If you happen to be a bodybuilder and you are prepping for a show a personal trainer is a must. Besides helping you with the details when it comes to nutrition, at the last week before the show a trainer is most needed. That is the period when your mind starts playing tricks on you and you need a second pair of eyes to help you stay right on track. A personal trainer is not only needed for bodybuilding prep he can also help with other types of competitions.

These are just a few of the many reasons why hiring the best personal trainer local to you in Dubai, Abu Dhabi or Sharjah should be seen as a necessity and not just an additional cost. At the end of the day you are investing in your lifestyle, health and fitness goals.

Personal Trainers in Dubai, Abu Dhabi & Sharjah

Hiring the best personal trainer in your local area of Abu Dhabi, Dubai or Sharjah can normally be a time-consuming process. The UAE Personal Trainers website is here to change that. You can easily and quickly find the perfect personal trainer local to you no matter what your health, lifestyle and fitness goals.

Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

The UAE Personal Trainers website aims to provide you with the latest and best information on all aspects of health and fitness through a wide range of articles, Question & Answer Sessions and useful tips.

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July 31, 2018 / by / in
Personal Trainer Favourite Foods Pre-Wortkout – UAE Personal Trainers
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Food provides energy but what do personal trainers eat before their workouts in the UAE?

Eating too much before a workout in the UAE isn’t a good idea but having a high energy snack to get you going can help with your energy levels during your personal training sessions in Abu Dhabi or Dubai.

We asked some of the best personal trainers in Abu Dhabi what their favourite pre-workout snacks/foods are to give you some guidance on what you should be eating.

Olena – Personal Trainer & Yoga Coach in Abu Dhabi

It’s advisable not eat heavy meals in the two hours before a yoga class in Abu Dhabi. And you can check this advice for yourself and observe how your body and mind feel as you jump to the front of your mat and back, twist and forward bend. It’s uncomfortable, and possibly even nauseating. But you do want to go to class with a good amount of energy, right?So eating something very light an hour before class usually works out well (your body may vary, of course).

By the way did you know that yoga curbs cravings? Cravings and addictions have to do with not being in the present moment, and often not wanting to be. Yoga is all about being in the present moment and paying attention to what is going on with you, right now. Yoga practice brings your attention away from cravings and back in touch with your breath, and in tune with your body.

The deep twists and forward bends you do in yoga are particularly likely to force out burps and gas, so you want to avoid things that induce those. You also don’t need to carb load in quite the same way as you do for high intensity work out. Fruits, nuts, protein bars, grains is a good to-go. Definitely avoid heavy, fried, greasy food or even smoothies and protein shakes, as it  can slosh around in your stomach, particularly in poses where there is pressure on your abdomen like salabhasana. Better to save the smoothie for an after-class treat.

Jure – Muscle Building Personal Trainer & Fitness Expert in Abu Dhabi

Best and simplest pre-workout would be coffee. Goes straight to the body for energy and brain for focus. The other thing I like to add is dark chocolate 1 piece. Activates the part of the brain that works cognitive thinking, focus and  at the same time it has antioxidants which help in inflammatory response. Energy, focus. Quality training, quality recovery.

Sky – Personal Trainer & Female Fitness Coach in Abu Dhabi

Every nutrition program depends on personal fitness goals. As a personal trainer the nutrition advice from me to clients are based on what they like, how they feel after particular food or combination of it, but it’s not must. As well there is different food intake choice depending on time of the day when you are training.

Personally my pre-workout energy food is: good fat source such as – Peanut butter, salmon, almonds or avocado before workout, pure proteins during workout and carbohydrates with proteins 30 min. after workout. As well most of times I have shot of coffee (no sugar) just before workout. At the moment this nutrition is based on my goal to gain muscle mass as I’m on preparation mode as we call it “bulking time”.

Useful Articles, Tips & How To’s – UAE Personal Trainers – For All Your Personal & Group Fitness Needs

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July 17, 2018 / by / in
Corporate Fitness In Abu Dhabi & Dubai – UAE Personal Trainers
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The Benefits of Health and Fitness for Sedentary Employees in Dubai, Abu Dhabi and the UAE

One of the biggest risks to health in the UAE is sedentary living and now, more and more companies are realising the benefits of movement and on-site exercise for their employees. The risks of being sedentary go far and beyond health and fitness and extend into productivity and worker costs. If someone’s in pain or unhappy, then they’re not going to be able to perform at their highest ability, and that can really start to affect their output and results.

 

Today, we’re going to explore some of the benefits that health and fitness programs can have for both the workers and their employers in Dubai, Abu Dhabi & Sharjah. Programs can include some workplace personal training in the UAE or simply just education so workers are more informed about the impact of their health as well as what to do about it.

Exercise & Fitness Motivation In The UAE

Motivation is needed in physical training to keep you going and inspire your spirit. If you can’t imagine it then you can’t do it, it’s as simple as that. The benefit of using home based (mobile) Personal trainers in the UAE is that they have just you to attend to, at a given time. Their job is to make sure you succeed, which also tells in their CV. They drive you to complete your exercise rounds and make sure you exceed your limits. Gym training has its benefits of course but might not be right for you if you’re just starting out in physical training.

There is less motivation to go to the gym, which is why most of the people that choose this option are those who have been in physical training for some time or those that are highly motivated.

 

Rowing Machine Personal Training In Dubai, Abu Dhabi & Sharjah

Why Health and Fitness is Important in the Corporate World of the UAE

Both employers and employees can benefit from health and fitness improvements.

Firstly, workplace personal training in Dubai or Abu Dhabi can provide a social opportunity for your team through engaging in a challenging workout together. This can help with their ability to work together as a group, increasing both their output and productivity as a unit. A positive environment for employees is vital for success in the corporate world.

Secondly, UAE workers will be under less stress, thus allowing them to handle more and work at a higher rate. Fitness regimes provide a welcome release for many of the stressors that come from day to day life. It can also help improve their sleep which has a dramatic impact on the mood and is frequently skipped out on by those with a stressful job.

 

Next, health and fitness also boosts the immune system, another factor that contributes to a cloudy or tired mind. Health and fitness goes above and beyond that of weight loss and looking good, it’s the mental benefits that really count.

Alongside all of these, other benefits to corporate exercise plans in the UAE include:

  • Reduced workplace injuries
  • Reduced presentism i.e. employees working whilst sick which can reduce productivity and cause further problems for other workers
  • Improved overall staff wellbeing
  • Increased job satisfaction
  • Increased retention rates

In turn, all of these reduce the time that employees aren’t working and increase the productivity of the times that they are working.

Emirates LNG – Corporate Wellness Client Of Advantage Sports UAE

EmiratesLNG would like to take this opportunity to say ‘thank you to you and your team’ for supporting the Health Week. The Workshops and PT sessions were very useful and informative to all staff. Looking forward to working with Advantage Sports UAE for EmiratesLNG Health Week 2016 and continued partnership.

Examples of Workplace Personal Training in Dubai & Abu Dhabi

There are a variety of ways to incorporate personal training into your business in the UAE. As the workplace health and fitness regimes can take place on site, it also limits the cost as well as the time spent away from working.

Some examples of workplace personal training include:

  • Fitness challenges
  • Walking programs
  • Group jogging
  • On site personal training (individual or groups)
  • On site exercise classes
  • Group information classes
  • Group Yoga for posture and stress relief
  • Group weight loss

Due to the fluidity of health and fitness, there’s always a way to fit a structured program, fitness classes, training or teaching sessions into your workplace to provide a better lifestyle for your workers.

Some Important Statistics

If you’re not yet convinced by the benefits, then maybe some shocking statistics will be enough to get through.

A comparative study. In 2005-2006, the Australian Safety and Compensation Council found the direct and indirect cost of work-related injuries and illnesses on employers, workers and the community to total $57.5 billion (5.9% of GDP) with the cost to employers equated to around $10.2 billion. Alongside this, a report by Future Work at the same time found the effect of productivity loss due to ill health came out to $34.8 billion per year. Stress-related absenteeism came out to cost $14.8 billion per year alone. A study by Medibank Private found that generally unhealthy employees take 9 times more days off than healthy employees.

Just to show how much of an impact various unhealthy activities can have upon work-place productivity, this is how much productivity falls in relation:

  • Lack of sleep – 30%
  • Neck and back pain – 20%
  • Stress – 13%
  • Smoking – 10%
  • Inactivity – 7%

Interestingly, companies who managed to effectively run corporate wellness programs experienced a 2.5x increase on employee performance, 8 x increases for employee engagement, and 3.5 x increases on creativity and innovation. Although these figures are not for the UAE direct they are used as a comparison to give you an idea of how corporate fitness improvement can help your business and its employees in the UAE.

ArcelorMittal – Corporate Wellness Client Of Advantage Sports UAE

Thank you to Advantage Sports UAE, all participants were happy & enjoyed the sessions.

We will do some more sessions next year. Once again, thanks for your cooperation and arrangements.

Final Thoughts

It’s clear to see that the benefits really do outweigh the costs in this discussion, not only in terms of overall profit from your business, but in terms of individual worker satisfaction and wellbeing, too. At the end of the day, time is money and that’s what this boils down to. Improving the health of workers in Dubai, Abu Dhabi and Sharjah is a sure fire way to expand your business with a long-term gain from a short-term cost. If you’re not incorporating some form of health and fitness into your business, then you can be missing out from sick days and unproductive work, wasting both time and resources.

Exercise Techniques - UAE Personal Trainers

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June 27, 2018 / by / in ,
Should Children Lift Weights in the UAE?
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It’s a controversial topic but who’s right when it comes to the argument about children’s weight lifting?

There are different views when it comes to children lifting weights in the UAE. Some people say it’s bad while others maintain it helps with development.

Fitness professional and personal trainer in Abu Dhabi Jonny Parr provides his view on this hot topic.

So who’s right when it comes to kids lifting weights?

Exercise and physical activity are important components of any child’s healthy development in the UAE.

But when it comes to training programs in Abu Dhabi, there’s been some controversy as to how early is too early for kids to start weight-lifting.
Having worked with children both as a PE teacher and personal trainer in Abu Dhabi, here’s my take on the matter – but fair warning, I may come across as a tad biased!

He repeatedly highlights that there are no valid reasons to single-out properly administered resistance-training as being potentially dangerous. I’ve often heard people citing exercises such as barbell squats as bad as they tend to comprise of heavy loads that compress the spine. The common belief here is that children won’t be able to get any taller.

This is completely untrue.

An interesting fact to back up this view are activities such as running and jumping which actually impose higher loading and force production on the body than that of squats. In fact, when children jump to win that header during a typical football based PE lesson, they’re actually imposing loads of around six times their body-weight!

A lot of debate has raged over the years in relation to whether children should or shouldn’t lift weights. A common viewpoint is that in doing so, children can potentially inhibit or stunt their physical growth and development.

Regarding the research I’ll start this off with a simple – yet what you might find extraordinary – fact. Whether laboratory or science-based, there is no evidence whatsoever to back up the notion that weights stunt growth or hinder a child’s physical capabilities. Nothing.

Strength-training in Abu Dhabi in actual fact is supported by the National Strength and Conditioning Association which recommends that children can benefit from a properly prescribed and supervised strength-training program.

This is further reinforced by the late and renowned sports scientist Mel Siff who suggests in his celebrated book Supertraining (2003) that carefully controlled progressive resistance training is in actual fact advantageous for children as it improves their muscle and bone strength significantly.

He repeatedly highlights that there are no valid reasons to single-out properly administered resistance-training as being potentially dangerous. I’ve often heard people citing exercises such as barbell squats as bad as they tend to comprise of heavy loads that compress the spine. The common belief here is that children won’t be able to get any taller.

This is completely untrue.

An interesting fact to back up this view are activities such as running and jumping which actually impose higher loading and force production on the body than that of squats. In fact, when children jump to win that header during a typical football based PE lesson, they’re actually imposing loads of around six times their body-weight!

Should kids in the UAE play sport?

Therefore the next question you should probably ask yourself now is this – should children play sport? I think the majority of us can agree on a resounding yes to that hypothetical scenario.

 

Teenager Weight Loss & Exercise In Dubai & Abu Dhabi

 

Recommendations for Children General recommendations set by organizations such as the National Strength and Conditioning Association tend to highlight relative strength (strength to body-weight) as more important than absolute strength (maximum strength efforts).

I agree with this statement as children are at an important learning and developmental stage both physically and mentally, so the focus should be primarily on enhancing technique and developing skills and traits such as coordination, proprioception, and kinesthetic awareness.

What’s more, we want them to progress gradually. One of the main reasons for this is that muscles tend to develop quicker than ligaments and tendons and absolute strength efforts may be too stressful for those new to strength-training.

Children’s weight lifting in the UAE – Key points to consider

  • Relative strength is preferred to absolute strength
  • Choose fundamental and functional exercises in Abu Dhabi which require greater muscle recruitment and coordination such as pull-ups, push-ups, squats, and lunges. The leg press machine just won’t cut it.
  • Progressively add extra resistance (i.e. weights), but only after the child can perform selected exercises with excellent form for around 15-20 reps.
  • Make sessions as fun as possible – kids get bored easily so be sure to make sessions enjoyable and mix it up where possible. Importantly however, stick with the fundamental movements mentioned above.
  • Compound exercises such as the deadlift and the military press are fine to be performed but be aware they are difficult technically. Make sure you start with light loads to begin with until technique is solid and keep this weight to no more than 75%. In other words, pitch exercises so the child can perform 10 reps without breaking form. It goes without saying that for best results you should seek a qualified and experienced personal trainer in Abu Dhabi who has experience with kids exercise and fitness.
  • Smash that fear of weights!

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June 26, 2018 / by / in
Better Practices While Using The Treadmill In Abu Dhabi
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For most of us, putting in time on the treadmill can feel like….well…doing time.

Here’s a few ways you can spice things up to make every step count…

These treadmill exercises from Abu Dhabi Personal Trainer Jonny Parr can help.

The treadmill is a bit like Marmite!

There’s long been a huge opinion split between fitness-goers in the UAE and fitness coaches alike, with regards to the infamous treadmill.

For some, it’s a cult following – they love it and abide by it; whereas others can’t think of anything more monotonous than running in the same spot for minutes or sometimes hours on end.

For me, I fall somewhere in the middle.

One of the most common reasons people say they hate the treadmill in Abu Dhabi is the fact that running on a more natural terrain is more beneficial in terms of your mechanics, calorie burn, and overall conditioning. They also highlight the fact that it’s far more beneficial for competitive runners – regardless of whether they compete over short or long distances – to stay off the treadmill and train in more natural conditions.

While all of the above may hold true, I think those people who are quick to ‘trash’ the treadmill entirely are forgetting the fact that not everyone wants to run a marathon or run outdoors in the blistering UAE heat!

Every person is unique and has different goals and circumstances. As such, as a personal trainer in Abu Dhabi I believe the treadmill can hold an important place in assisting people to reach their individual goals.

The majority of personal training clients I see week-in week-out in Abu Dhabi are looking for improvements in fat loss, conditioning, lean muscle and generally just want to look and feel great.

With this being the case, here are three great uses of the treadmill to help you reach those particular goals.

Treadmill Workouts in Abu Dhabi

1. Flat Tread Intervals

 

uae personal trainers women on treadmill

 

This method of training is very popular and simply involves running at a challenging pace for a set period of time before resting and repeating the process.

Confusion ranges with regards to interval training. ‘Real’ intervals involve an intense effort followed by complete or near rest. People make the mistake of not getting adequate recovery between each interval meaning that often they end up participating in some form of Fartlek Training.

The length of your rest period will be dictated by your level of fitness and conditioning. Generally however, tread intervals tend to be set up as follows.

• Run hard at around 85-95% of effort for 30 seconds
• Incline set to 0 or 1
• Come completely off the treadmill after this time using the side arms (be careful when doing this)
• Look for adequate and near complete recovery. For most of my clients, they require a ratio of 1:2, therefore 60 seconds rest.
• Repeat this sequence for a total of 5-10 rounds

 

2. Deadmill Sprints

 

uae personal trainers man on treadmill

 

Deadmill sprints are a form of conditioning not for the faint of heart. It involves you running on the treadmill as hard as you can while holding the treadmill arms in front of your body. What makes this particularly challenging is that you will be doing this without the treadmill being switched on!

You are therefore dragging the tread with your legs. This is extremely demanding on the body. I structure this form of training as follows:

  • Run as hard as you can (100%) for 20 seconds
  • Rest for anywhere between 60-90 seconds
  • Repeat this process for a total of 5-10 sprints
  • Grab a sick bag 😉
  • This is very challenging so don’t be surprised if you’re humbled at your early attempts.

 

3. Incline Tread Sprints

 

uae personal trainers incline tread sprints treadmill

 

Running on a treadmill set on a high incline is another excellent method of training. The set-up involves initially setting the incline to a challenging gradient. For most of my clients, I set this at around 10-12 although many do so at 15. You will then need to gauge a challenging speed. This will be appointed based on your level of conditioning and the structure of the run itself.

 

Check out a good example I use below.

 

  • Set the incline to a gradient of 10-12
  • Run at a speed of 8-12
  • Run for 30 seconds
  • Rest for 30 seconds by using the side arms and placing your feet off the tread
  • Repeat for a total of 5 rounds
  • Only 5 minutes but incredibly effective

 

To summarise:

Love it or hate it, the treadmill is a staple in the fitness industry. Used for specific purposes it can be an extremely effective tool in conquering your fitness goals. Flat Tread Intervals, Deadmill Sprints, and Tread Incline Sprints are just three routines you can try in Abu Dhabi to maximise its usage.

 

Now let’s get to work!!

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June 5, 2018 / by / in ,