Abu Dhabi Personal Trainer’s all know the importance of eating a nutritional diet. This include planning what meals you are going to eat and more often than not preparing many of these meals in advance. The reason meal prepping in advance is so important is because if we wait until we are hungry to choose what to eat, chances are you will make a poor choice. As a result, Abu Dhabi Personal Trainer’s recommends cooking and preparing in advance, this will not only lead to healthier food choices but will also save yourself time and money during the week! So are you ready to try meal prepping? Here are some easy tips and hacks:

Cook once per week – Pick one day at the start of the week to do most, if not all of your shopping for the coming week. On that same day, although it may sound like a lot, try cook and/or prepare all of your meals for the week. We recommend cooking the same meals in bulk. Most meals will stay fresh in the fridge for about a week so don’t cook too far in advance!

Keep it simple – keep the meals you are going to cook practical and easy. Slow cooker meals are very easy as they require minimal prep and attendance.

Fill up your freezer – fill up your freezer with any left overs you may have, these will make quick and healthy meals for when you have not prepared anything. Just make sure to write the date you have frozen the meal on the container.

11 Sources of Plant Protein

How much protein do you eat? What are the sources of your protein? Here at Abu Dhabi Personal Trainers we believe in not only getting our protein from animal sources! Eating fewer animal products and loading up on powerful plant proteins can help prevent and reverse chronic diseases such as cancer, heart disease and diabetes. So why not add some of these plant based proteins to your diet today?

1. CHIA SEEDS

2. GREEN PEAS

3. HEMP SEEDS

4. LEAFY GREENS (Spinach, kale, collard greens)

5. WHOLE-GRAIN PASTA

6. OAT BRAN

7. PUMPKIN SEEDS

8. QUINOA

9. SPIRULINA

10. TAHINI

11. WILD RICE

Quick and Unusual Tips on Diet and Health

Below are 7 useful but not commonly known tips on diet and health that we at Abu Dhabi Personal Trainers think you should know!

1. Always try and eat your food freshly cooked or use an oven if possible to re-heat your food. Did you know that a microwave heats your food by oscillating it at about a billion times a second damaging the nutrients, vitamins and minerals in the food.

2. The best time for you to have your post-workout protein shake or supplement is before you stop sweating! This is the best time to ensure that extra protein is used effectively! Abu Dhabi Personal Trainers’ recommends natural protein, not a whey-protein shake.

3. Be positive! Be positive about your workouts, your food and your life in general. Positive people are happier, healthier and achieve more than people who have a view the world in a negative light.

4. Abu Dhabi Personal Trainers’ general moto on diet ie: if it wasn’t here 10,000 years ago, don’t eat it….

5. Get more in tuned with your body and your emotions. This will help you avoid emotional eating which can be disastrous on your health and your waist! Any mind-body exercise will help with this like yoga, breathing exercises, stretching etc.

6. To ensure long term success in any health and fitness goals you need to have 3 things, without these 3 things succeeding will be made either more difficult or impossible. The three things are: 1: Your total movement. 2: The quality of your diet. 3: The quality of your rest/downtime/sleep.

7. Be patient! Rome wasn’t built in a day and neither with your dream body. Don’t be too harsh on yourself, enjoy the journey and have fun!

Good Luck with your health and fitness goals.

If you require any help or you’re looking for a personal trainer in Abu Dhabi then please get in touch. Our personal trainers and health coaches are extremely well qualified and will help you no matter what your goals are!

Chocolate Peanut Butter Protein Oatmeal Cups

Chocolate and peanut butter protein oatmeal cups, does it get any better? Our personal trainers here in Abu Dhabi don’t think so! This recipe is definitely a favourite of ours! Rich and moist, you would have no idea that these muffins have no oil or butter! Our personal trainers recommend these healthy muffins as an easy breakfast option or perfect for a pre-workout snack!

Ingredients

• 2 tablespoons chia seeds (soaked in 6 tablespoons water)

• 3 large ripe bananas, mashed

• 1 cup unsweetened nut milk of your choice (almond, cashew, coconut milk etc.)

• 1/4 cup peanut butter

• 1/4 cup pure maple syrup or honey

• 1/2 teaspoon vanilla extract

• 1 scoop chocolate plant-based protein powder

• 3 cups oats

• 2 tablespoons unsweetened cocoa or cacao powder

• 1 tablespoon baking powder

• Pinch of salt

Directions

1. Preheat oven to 350°F. Spray muffin tin with cooking spray.
2. In a bowl, soak the chia seeds and water to make “chia eggs.” Alternatively, you could use 2 large eggs. Set aside.
3. In another bowl, mash the bananas with a fork. Add nut milk, peanut butter, maple syrup/honey and vanilla and stir until well mixed. Stir in “chia eggs”.
4. Add protein powder, oats, cocoa powder, baking powder and salt. Stir to combine.
5. Spoon mixture evenly into muffin tin, filling tins to the top.
6. Bake for 25 minutes.
7. Remove from oven and cool in pan on a wire rack. Come, remove from pan and store in an airtight container in the refrigerator.

Everybody has stubborn body fat that we want to lose, but how do we do it?

We asked our Abu Dhabi Personal Trainers for their input in to the topic! The one piece of advice our personal trainers want to make sure you take away from this post is that there are tons of different supplements (think skinny teas, fit teas, pills, shakes etc.) that will tell you that their product will help you move your stubborn body fat, however, if it where that easy why would there be so many products out there and so many people struggling to lose weight? Our personal trainers want to make sure that you do not throw away your hard earned money on products that will promise you the world and not deliver on those promises.

The reality of losing stubborn fat is probably not what you want to hear, but there is not secret to it, there is no quick fix or diet pill that can help you target your fat loss. The only way we gain and lose fat is determined by two factors:

1. Caloric intake
2. Genetic predisposition

We all have the capacity to get absolutely shredded – while this may be easier for some than others we can all reach low levels of body fat. All it takes is a caloric deficit and consistency.

Fat loss is a simple equation and a simple task on paper – it is just difficult to implement and endure!

The second factor is a very important one and we most not forget it – our unique genetic predispositions. Unfortunately, our ancestors have determined our genetic make-up and this is what determines where and how much fat we store in certain areas. Some people store more fat in their abs, others on their thighs.

So don’t waste your money on diet pills, skinny teas or shakes that promise to target fat loss. If you want to get rid of these areas you need to train on a regular basis and induce a calorie deficit with your diet. Eventually it will come off, you just need to be patient and endure the process, because some areas will come off after others but they WILL eventually come off! A personal trainer can help set your calorie needs based on the training schedule they have made for you!

High Intensity Interval Training (HIIT)

If you have every exercised with a personal trainer, chances are they have made you do interval work. It is no secret in the fitness world and among personal fitness trainers that high intensity interval training (HIIT) has been shown to be the most effective form of cardio for fat loss and weight loss. Our personal trainers know that it’s not the only way of performing cardio, but since they usually only have one hour with their clients they know they need to have effective workouts that lead to the best results for their clients.

HIIT consists of short all out bursts of exercise, followed by rest intervals that will last between 1 and 2 minutes in order to recover before performing all out again. HIIT is usually in the form of running sprints (treadmill, outdoor, hills etc.) or sprints on a bike. These high intensity/low intensity intervals should be performed between 10 and 20 minutes. If you are able to perform for longer than this then the intensity was not high enough. Our personal trainers will make sure that you are working at your maximum capacity.

 To achieve the full benefits of a HIIT workout the all out periods should last anywhere between 10 and 30 seconds, if you can perform more than 30 seconds at a time, it means it’s not intense enough. So fire up the intensity and give it your all, you should have nothing left in the tank at the end of the all out period! After you have performed your 30 seconds of high intensity, drop the intensity right down to a slow pace for 1 or 2 minutes to recover. Repeat this process 10 or 20 times per session. Usually 2 or 3 HIIT sessions a week should be enough to help you achieve your fat loss goals if followed with a proper diet. Ask your Abu Dhabi Personal Trainer today about HIIT workouts and incorporating them in to your workout schedule!

Why Warm Up?

Here at Abu Dhabi Personal Trainers we hear a lot of stories about injuries that occur due to a limited warm up. If you are a client, a personal trainer, or are considering a change of a career to become a personal trainer then take a look at the information below:

What is a warm-up?

A warm-up is a session, which takes place prior to doing physical activity is commonly know as a warm up. The best personal trainers in Abu Dhabi will focus their warms up on the upcoming focus of the training session. Usually a warm-up will consist of light cardiovascular exercises combined with stretches.

What happens in a warm-up?

Most warm-up sessions will include a combination of cardiovascular exercises, stretching and strength drills. The cardiovascular exercises are designed to increase circulation, increase body temperature and bring the heart rate up, while stretching warms the muscles and prepare them for the movements they will be required to carry out during the activity. Explosive strength exercises, which may include sprint drills or jumps, gently increase the level of intensity and prepare the body for sudden movements in the game which will follow; these exercises should only be done once the muscles are warm; this will prevent injuries.

Effects of the warm-up

The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries. The warm-up is also a good opportunity for an individual to prepare themselves mentally for the game ahead and for a team to work together prior to the start of the game. Warm-ups can also be used to practice skills and team drills.

How long should a warm up last?

Most warm up sessions last between 10 and 20 minutes. This allows the body plenty of time to gradually get ready for physical activity and gives the client time to prepare them mentally.

Preventing injury

The most important reason for doing a warm up is to prevent injury during exercise; keeping the muscles warm will prevent acute injuries such as hamstring strains and will stave off overuse injuries by allowing the body to prepare steadily and safely.

25 Reasons to Exercise and Eat Healthy That Aren’t Weight Loss

More often than not, we hear at Abu Dhabi Personal Trainers that people want to start working out and eating healthy so they can lose weight. While a healthy weight is a great goal, when it comes to exercising and eating healthy, it should not be the sole focus and goal. The problem with solely focusing on the number of a scale is that this number is not a reliable indicator of your overall health. Further, if your only goal is to lose weight, what happens when you achieve this weight? Do you stop? Our personal trainers here in Abu Dhabi advise that for long term success, an individual’s key motivator should be to feel better about yourself and/or to have better health. So, if the only reason you are currently exercising and eating healthy is to lose weight then read on for 25 reasons you should start living healthier today that have nothing to do with your weight.

1. Exercising works as an antidepressant.
2. Exercising reduces PMS.
3. Exercising reduces stress and anxiety.
4. Exercising boosts creativity.
5. Exercising can help out allergies.
6. Exercising strengthens your heart.
7. Exercising helps you resist temptations like sugar, cigarettes and even drugs.
8. Exercising reduces risk of metabolic syndrome…
9. Exercising can add years to your life…
10. … And life to your years.
11. Exercising strengthens bones.
12. Exercising helps your fertility.
13. Exercising improves self-esteem.
14. Exercising helps you sleep better.
15. Exercising can help manage chronic pain.
16. Healthy foods are often cheaper than processed junk food.
17. Eating healthy makes you happier.
18. Healthy foods give you an iron-clad immune system.
19. Eating healthy foods can help cure irritable bowel syndrome (IBS).
20. Eating healthy foods can help delivers clearer skin.
21. Healthy foods prevent insomnia.
22. Healthy foods soothe sore muscles.
23. Healthy foods gives you more energy.
24. Eating healthy reduces cravings for bad food.
25. Eating healthy can add years your life!

Tips to Eat Less Sugar Without Trying!

We are sure that we don’t have to talk about how bad sugar is for us. We are all aware of it. We believe here at Abu Dhabi Personal Trainers that everything can be okay in moderation, unfortunately, when it comes to sugar, many of us struggle with moderation. Reducing your sugar intake can help you to lose weight and also stay healthy on the inside. Here are some tips and tricks from our personal trainers about how to eat less sugar without feeling like you are depriving yourself and cutting everything out!

• Cut out liquid sugar! Avoid adding sugar to your coffees and teas, avoid take away smoothies and juices as these are often marketed as healthy but are full of hidden sugars and cut out soda’s – instead opt of citrus infused sparkling water.

• Be mindful of dried fruit! In its purest form, dried fruit is just fresh fruit with the water removed. The problem is, when have you ever eaten just one dried apricot? Most will eat a handful, but you must remember, a dried apricot has the same number of calories and amount of sugar as a fresh apricot, however a dried apricot is a fraction of the size – this means that naturally you will eat more dried than you would have fresh. For our locals in Abu Dhabi, this also means being mindful of the amount of dates you eat!

• Read labels! As a rule of thumb – if it has a label you should be questioning your need to eat the food at all. However, we understand that this may not be realistic so our personal trainers recommend having a look at the nutritional value of a few different products and picking the one with the least amount of sugar – make note that some sugars may be natural sugars.

• Choose dairy carefully! A lot of dairy products have added sugar. Read the label ingredients and look for the product that does not have sugar listed as an ingredient. There are lots of unsweetened yogurts and milks available these days.

• Don’t keep sweet foods in the house! Staying no once to sugary sweets at the shops means you won’t have to say no to them every time you open the pantry or the fridge. If you are desperate for a sugary snack, opt for a single serve ice cream or single serve chocolate bar instead of buying an entire tub of ice cream or an entire block of chocolate. Aim to not bring the treat home with you.

• Limit energy bars and muesli bars! While energy bars and muesli bars may be the most convenient snack, they are often loaded with added sugars. There are healthier snack options out there. Our personal trainers recommend vegetable sticks and hummus or a piece of fruit.

10 Ways to Lose Weight Without “Dieting”

Here at Abu Dhabi Personal Trainers we know the struggles of trying to lose weight. Losing weight is made all the more confusing and difficult due to so many different, and often conflicting, schools of thought about what works and doesn’t work. Should you eat a low-carb or low-fat diet? Or should you eat 6 meals a day or do intermittent fasting? Our personal trainer here in Abu Dhabi believe that to help shed those pounds you should not look at your new way of eating as a “diet” but rather a new “lifestyle”. To help you lose weight, the key is making simple tweaks to your lifestyle – all of the tweaks will add up to cutting down your weight. Adopt one or more of these simple, painless strategies to help you lose weight without going on a “diet”:

Eat breakfast every day. It is common belief that skipping breakfast if a great way to cut down on calories, however, studies have shown that you end up eating more through the day. Our personal trainers recommend eating a bowl of whole-grain cereal like oats and topping it with fruit or wholegrain bread with avocado and eggs.

Close your panty and fridge at night. Establish a time when you will stop eating at night – this will help set boundaries for late-night snacking and mindless munching. Our personal trainers recommend brushing your teeth after your final meal of the day as it will make you less likely to eat or drinking anything more.

Be careful of liquid calories. Sweetened drinks are often full of empty calories – this means that they will not fill you up or help reduce your hunger like solid foods do. Instead of sweetened drinks opt for water, sparkling water or unsweetened teas. Also, be aware of alcohol calories, which will add up very quickly! Our personal trainers recommend limiting alcohol to a few nights a week instead of every night.

Avoid packaged food. The best food to eat are the foods that do not come packaged with a label – think fruits and vegetables. Think of starting your meals with a salad or soup and having most of your plate full of vegetables.

Go for whole grain. Substitute refined grains for whole grains. This will give you much needed fibre and will fill you up faster. Our fitness trainers recommend whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.

Get more active. This does not mean exercise for hours on end but rather get more active with your everyday life. Take the stairs instead of the elevator, get off the bus or train one stop early and walk the rest of the way or pace while talking on your phone. This can also mean making time to play with your children or walk the dog.

Drink more water. Often when we think we are hungry we are actually dehydrated – always try to carry a water bottle around with you and have a glass of water before every meal.

All of these simple tweaks will help you in your weight loss journey.

The Benefits Of Yoga

The body is a machine and a machine requires maintenance. Yoga could be the answer. Many personal trainers in Abu Dhabi implement a small low key cool down towards the end of the 1 hour session but is this enough? Here at Abu Dhabi Personal Trainers we have listed some of the benefits of yoga which may lead you to increasing the time you spend stretching and ‘maintaining’ your body:

• Increased flexibility
• Increased muscle strength and tone.
• Improved respiration, energy and vitality.
• Maintaining a balanced metabolism.
• Weight reduction.
• Cardio and circulatory health.
• Improved athletic performance

Training With A Partner

The best male and female trainers in Abu Dhabi know their stuff. They also know and understand that working out with a partner can be very beneficial.

Here are 3 reasons why we here at Abu Dhabi Personal Trainers you should workout with a partner?

1. Helps Keep You Safe
2. Provide Feedback
3. Help You Stay Focused and Motivated

Next time you are considering a workout and don’t have a personal trainer to keep their eye on you and give you a push we suggest you grab a friend or family member and make your workout fun and more competitive.

Many of the trainers here at www.abudhabipersonaltrainers.ae off group personal training rates. Training with a partner or small group tends to be a cheaper Abu Dhabi personal training option and allows you the best of both worlds: a PT and a partner workout.

Male Personal Trainers in Abu Dhabi       Personal Trainers in Abu Dhabi     Are you a PT?

The Effects of A Good & Bad Nights Sleep

The Effects of A Good & Bad Nights Sleep

A good nights sleep is a great thing! Here at Abu Dhabi Personal Trainers we understand that the common 8 hours of shuteye is good for us but what are the effects of a good and bad night sleep.

Well Rested

– Improves memory, creativity and focus

– Curbs inflammation

– Maintains healthy immune system

– Healthy blood sugar regulation and weight control

– Improves recovery and performance

– Increases energy and overall mood

– Reduces stress

– Clearer, healthier skin

Sleep Deprived

– Cognitive decline, memory loss, inability to make decisions

– Systemic inflammation (the root of all modern disease)

– Weakens immune system

– Increases hunger and cravings, weight gain

– Decreases physical performance

– Negatively affects mood and mental health (including depression, anxiety, PTSD, ADHD, and bipolar disorder)

– Inability to manage stress, impulsive

– Acne, breakouts

From the above the best Personal trainers in Abu Dhabi will be advising a good night sleep. If you are exercising with a personal trainer in Abu Dhabi then we suggest you get a good night sleep as this will optimize performance and in turn results.

Abu Dhabi Personal Trainers

We are providing best certified Personal trainers in Abu Dhabi. Our Professional trainers help to achieve your fitness goals. Professional fitness trainers can showcase their personal training profile completely out of cost.