CategoriesPowerHouse Gym

Battle Mental Illness With 7 Exercises 

It is no secret that exercise can work like a charm on your physical fitness. Whether you want to lose weight, gain muscles, recover from injury, or simply achieve a “Summer Body”, the gym is always your go-to haven. However, little do people know that working out can also do wonders for their mental fitness, especially if they are dealing with anxiety, depression, or stress.

 

If you are wondering “how”, wonder no more! Here is everything you need to know about exercise and mental fitness.

 

How does it work?

We weren’t joking when we said that exercise has a huge impact on your mental health! Believe it or not, working out can treat stress, mild or moderate anxiety or depression, and attention deficit hyperactivity disorder (ADHD), to the extent that it can sometimes substitute antidepressant pills and psychotherapy. Yes, you have read that right!

When you work out,  chemicals including dopamine, endorphins, serotine, and norepinephrine, are released in your brain.  Dopamine and endorphins are the “happy hormones” that can put you at ease, relieve tension and boost your mood. Serotine as well is the “feel-good” hormone that uplifts your well-being. On the other hand, norepinephrine can leave you energized and more attentive. Moreover, exercise increases blood flow to the brain, which in turn improves focus and concentration.

It is worth mentioning that exercise enlarges the “hippocampus”, a brain part related to memory. Moreover, it wards off negative thoughts accompanied by depression and anxiety, and constant worrying related to stress. It is considered a great distraction to focus on nothing but the exercise you are performing.  

 

 

What exercises have a magic touch on mental illness?

Good news!! You don’t have to break a sweat all week long to start noticing results. You can start with 10 minutes per day and then try working out for 30 minutes, 3 days per week. The best part is that your options are limitless, so choose what ignites your joy the most. However, don’t forget to take the green light from your doctor before you start working out.

 

1. Walking: it’s promenade time!! Put on your comfy sneakers and enjoy the fresh air. Studies have shown that walking can trigger endorphins and enhance sleep quality. You can amp up your fitness plan, and try the treadmill as well.

 

2. Running: if you want to clear your mind, try running for at least 15 minutes per day. Just like walking, running can boost your mood and fend off insomnia.

 

3. Yoga: taking deep breaths is all you need! It goes without saying that yoga can ease anxiety thanks to the long calming breaths and sole focus on yourself and your body! Hence, there would be no room for the troubling negative thoughts and endless worry. Moreover, yoga can help you relax tense muscles that anxiety has caused.

 

4. High-Intensity Interval Training (HIIT): If you barely have time to work out then HIIT is your perfect fit. 30 minutes per week are enough to protect your heart and relieve depression and anxiety symptoms.

 

5. Resistance training: whether you prefer to lift weights or opt for bodyweight exercises, resistance training has a great impact on physical and mental fitness. It doesn’t only help you build muscle, but also improves your memory, decreases stress hormones, promotes mental clarity, and guarantees restful nights.

 

6. Spin class: the spin classes at PowerHouse Gym are always available to take proper care of your emotional well-being. If you would like to know more about this low-intensity exercise, check out Spinning Class: It’s More Than Just Spinning. you will definitely be tempted to join!

 

7. Boxing class: if you want to punch up your fitness journey then you have reached the right place! Fitness boxing at PowerHouse Gym will help you release all the stress on the punching bag. Moreover, it elevates your mood and energy, and helps you get proper sleep!

 

It can be hard for people battling mental illness to consider sticking to a workout routine. However, always remember that you are not alone, and our personal trainers are here to embark on your mental health journey with you.

Keep in mind that at PowerHouse Gym, we value your mental fitness as much as we value your physical fitness!

CategoriesPowerHouse Gym

7 Tips to Stay Fit During the Holiday Chaos

Happy holidays!! Are you ready for the holiday frenzy?  For the fully packed schedule, tempting treats, and savory dishes? We don’t mean to startle you, but the holiday season can be chaotic; and if you don’t keep your fitness plan in check, your waistline will be expanding even before the New Year kicks off!

However, PowerHouse Gym will help you stay fit during the holiday season with 7 fruitful tips; and of course, without compromising the fun part!

 

1.Stay active

You can breathe a sigh of relief; this has nothing to do with the gym! In other words, you can stay active by using the stairs instead of the elevator, parking further away for the sake of walking, going holiday shopping, and even hitting the dance floor. All these activities can help you burn extra calories without even realizing it.

 

2.Stick to a routine

Let’s agree on this. If you don’t squeeze in time to work out during the holiday season, you will regret that later; big time! You can hit the gym for 30 mins, 3 days per week and this would be enough. You can also focus on high-intensity interval workouts to burn extra calories. However, if you find it difficult to stick to a routine during the holidays, it is high time you hired one of our personal trainers at PowerHouse Gym.

 

3.Sleep, Sleep, Sleep

Did you know that sleep has a key role in fitness? Make sure to get 7-8 hours of blissful sleep every day. In case sleep is out of reach, it is better to stick to a soothing bedtime routine such as showering before bedtime, limiting fluid intake at least 45 minutes prior to bedtime, reading a book, listening to relaxing music, and dimming the lights. 

 

4.Eat smart

Overindulging during the holidays will leave you shedding tears of regret by the end of the year when you look at the scale. But does this mean that you have to miss out on all the mouthwatering holiday goodies? Of course not. You can eat whatever you want but in small portions. For example, instead of eating the entire chocolate crinkle cookie, satisfy your sugar tooth with a sliver. Moreover, stuff your plate with lots of greens and thank us later.

 

5.Prioritize drinking water

Your water bottle should never leave your side! Drinking plenty of water will leave you feeling full and this will decrease your food consumption.

 

6.Never skip meals

Don’t fall into this trap! If you think that skipping your meals will help you lose calories, think again. In fact, skipping your meals, especially breakfast will lead to overindulging.

 

7.Enjoy seasonal activities

Seasonal activities are the best way to shed away some calories while having fun. Put on your winter gear and burn up to 500 calories per hour while ice skating or sledding at the Snow Dunes Theme Park. You can even go biking with your friends and enjoy the holiday vibes on the streets.

 

 

The holiday season will hit differently this year! Along with these 7 tips, our professional trainers at PowerHouse Gym will make sure that you don’t start the New Year with a bloated belly and expanded waistline.

CategoriesPowerHouse Gym

Upgrade Your Fitness Journey with A Personal Trainer

It happens to everyone. You wake up every morning motivated to drop by the gym, but then you hit the snooze button instead.  All these tempting gym ads and irresistible gym packages are not encouraging you enough to put your activewear on, right? Don’t worry, all you need is one of our top-notch personal trainers at PowerHouse Gym!

Why do you need a personal trainer?

Don’t get us wrong, this doesn’t mean that only new gym-goers should hire a personal trainer. In fact, even fitness freaks might require a certified personal trainer to ramp up their workout routine. And before you start to raise your eyebrows, here is why hiring a personal trainer is a must!

  1. Your accountability will increase

How many times have you decided not to show up at the gym just because you are too tired or not in the mood? This happens a lot only because you don’t have anyone waiting for you at the gym, and motivating you to work out consistently. That’s why our personal trainers at PowerHouse Gym will make sure that you are dedicated and will abide by your fitness goals.

  1. You will get the hang of your body, fitness, and health

Since our certified personal trainers are experts in the field, they will not only help you sweat but also gain knowledge about the exercises that target each muscle, how to choose the right exercise for your body, how to perform a certain workout with a proper form, how each machine works, what equipment to avoid, and many more. They will also help you lead a healthy lifestyle.

  1. You will enjoy injury-free workouts

Say goodbye to a sprained ankle, wrist dislocation, shoulder injury, and burnout!! Our personal trainers will help you perfect the form to avoid injury and ensure that you are performing each exercise correctly. Moreover, they know when to give your muscles some rest to avoid overtraining.

  1. You will receive a personalized plan and realistic goals

What works like a charm on your gym buddy, might not necessarily work for you! Hence, our personal trainer will give you an individualized plan that suits your body, and health. But that is not all! The personal trainer will help you set realistic and achievable goals to keep you going and guide you along the way to reach them. Bear in mind that everything is attainable, but good things take time!

  1. You will have a flexible workout

The best part about hiring a personal trainer is that he/she will work according to your busy schedule! You will choose the days that work best for you, and our personal trainers are always ready to serve you.

  1. Your confidence will skyrocket

We all need a pat on the back, and this is exactly what you will get from our personal trainers! You will be motivated and challenged to unleash your inner power. And just when you think that you are about to give up, your personal trainer will push you to keep going. Moreover, the fact that you will learn how to perform your exercises properly and with the right form is enough to make your confidence skyrocket!

Who needs a personal trainer?

Now you are probably baffled, and not sure whether you need a personal trainer or not. Let us make things easier on you; if you are a new beginner and have no idea where to start, or even an avid gym-goer and would like to push yourself further, consider hiring a personal trainer. Moreover, if you are suffering from a chronic illness such as arthritis, heart disease, or diabetes, or recovering from an injury or stroke, hiring a personal trainer is a must. In addition, pregnant women and those who want to exercise post-natal should definitely hire a personal trainer. Furthermore, you will surely need a personal trainer if you are training for a sport or event.  To add more, not seeing results, or lacking motivation are enough to make you hire a personal trainer!

Here at PowerHouse Gym, our certified personal trainers are like no other! They are ready to help you anytime, and regardless of your case, goals, and fitness level. Moreover, your options are not limited! You can either choose the individual package, duo package, or group package which includes 4-5 people training together. Hence, upgrade your fitness journey, and book your one-hour personal training sessions at PowerHouse Gym now!

CategoriesPowerHouse Gym

Staying Fit While Baby Is on Board

Pregnant? Congratulations!! We bet that you are dealing now with backaches, swollen ankles, insomnia, and mood swings, and you’ve been told by your mom or in-law not to lift a finger throughout your pregnancy; right? However, what if we tell you that PowerHouse Gym can give you the ideal solution for a smooth pregnancy, and being a ”Couch Potato” is not one of them?

Working out during pregnancy is still considered a big “No” for most moms-to-be as they believe that it leads to miscarriage, low birth weight, or early delivery. Little do they know that exercising while pregnant has endless benefits and some of which include:

  • Strengthens the muscles and joints to help you tolerate the extra weight
  • Eases back pains and bloating
  • Improves circulation
  • Reduces constipation
  • Ensures healthy weight gain during pregnancy
  • Decreases the risk of pregnancy complications, such as cesarean birth, gestational diabetes, and preeclampsia
  • Helps you with postpartum weight loss
  • Shortens labor
  • Promotes sleep
  • Boosts mood

It is safe BUT…

 

Before putting on your fitness gear and hitting the gym, make sure to take the green light from your maternity team first as women with pregnancy complications are not allowed to break a sweat! In other terms, if you are dealing with severe anemia, lung or heart diseases, cerclage, preterm labor, ruptured membranes, preeclampsia, placenta previa after the second trimester, or carrying twins or triplets and at risk of preterm labor, working out may not be safe for you and your baby.

However, even after taking the approval, you will surely be advised to take it easy on yourself. Lying flat on your back and standing still for long periods are not recommended as this will decrease your blood pressure and restrict circulation. Moreover, drinking plenty of water is a must! drink before, after, and during workouts to avoid dehydration. In addition, you will be asked to stay away from contact sports such as kickboxing, squash, or judo, and anything that might put you and your baby at risk.

In fact, you don’t have to worry about pregnancy workouts and fitness tips since our certified personal trainers will help you start your fitness journey on the right foot.


Pregnancy workouts

Whether you are an avid gym-goer or working out for the first time, our personal trainers will tell you what exercises to avoid during pregnancy. However, your go-to pregnancy exercises will be:

  1. Indoor cycling: great news for those who love pedaling but are finding it difficult to maintain balance during pregnancy! Join our spinning classes and pedal at your own pace.
  1. Weightlifting: this will help you build muscles and promote strong bones, but of course, you have to use light weights only.
  1. Low-impact aerobics: including walking, elliptical, stair climber, rowing machine, and treadmill. These low-impact aerobics are safe exercises during pregnancy as they are easy on your joints and will help you build flexible muscles.

Bear in mind that exercises in early pregnancy are different from the third-trimester workouts, and our personal trainers will customize your fitness plan accordingly.

Moreover, always remember to listen to your body! You aren’t supposed to be out of breath and drenched in sweat! And in case of dizziness, irritability, chest pain, or any alarming signs, consult your maternity team immediately.

Working out during pregnancy doesn’t mean that you have to train for the Olympics! Staying active for at least 30 mins per day is actually enough and will secure a healthy pregnancy and a blooming baby.

So, to all the moms-to-be out there, we are looking forward to meeting you at PowerHouse Gym.

CategoriesPowerHouse Gym

Punch Up Your Fitness Journey

 

When you hear the word “boxing”, the first thing that crosses your mind is the undefeatable boxer Floyd Mayweather or the champion Mike Tyson fighting in a ring, throwing uppercuts, and taking hooks! But who said that you can’t enjoy this combat sport and vent your wrath without dealing with a broken nose or dark bruises? Here is why you have to join our “Boxing Classes” now more than ever.

 

What is fitness boxing?

If you ever feel that you are getting bored from running on a treadmill or riding an elliptical, it is high time you enlivened your cardio workout routine with some boxing classes at PowerHouse Gym.

A Boxing class at Powerhouse Gym is a 50-minute cardiovascular workout that entails punching a punching bag, in a dimly-lit room, with your fellow boxers and an adept instructor leading the way. Besides being an excellent cardiovascular exercise, boxing works wonders on your strength, aerobic levels, physical fitness, and cognitive skills.

 

Why should you join our boxing class?

In case you are wondering why many celebrities and models nowadays are joining a boxing class, wonder no more! The benefits of boxing are endless, and below are 8 quirks that make boxing a one-of-a-kind exercise.

 

  1. It is perfect for your heart

Boxing is a high-intensity workout that decreases the risk of heart disease. In fact, boxing exercises require excessive bouts of activity that leave your heart pumping and your lungs working harder every time you put your boxing gloves on!

 

  1. Promotes hand-eye coordination

Since boxing requires focused movements and multiple motions at the same time, your visual-motor coordination will automatically become stronger the more you train.

 

  1. Improves balance

Studies have shown that boxing exercises have slowed the progression of Parkinson’s disease and improved the balance of patients as it requires focused and repetitive movements along with coordinated footwork.

 

  1. Boxing is a full-body workout

Boxing doesn’t only strengthen your arm as most people think, but also your core, back, hips, glutes, and legs. Why? Because you need your entire body to deliver a good blow. In fact, the power you need for a good punch will come from your lower body, and the stability will be needed from your core.

 

  1. Promotes weight loss

In case you want an effective and interesting way to put those stubborn fats away and replace them with well-defined muscles, join our boxing class! Boxing can help you burn up to 1000 calories per hour and improve your body composition.

 

  1. It is a mood booster

What is better than taking all your anger and stress out on the punching bag and in a healthy way whenever you feel like punching something…or someone! We can’t deny that all exercises trigger happy hormones and boost your mood. However, boxing, in particular, can help you free your mind from all the pent-up tension and stress.

 

  1. Provides a good night’s sleep

If you are suffering from insomnia and finding it difficult to enjoy a blissful sleep, give our boxing class a shot! This high-intensity workout can improve the quality of your sleep, and help you drift off faster, especially since your body will be too tired and your mind will be clear from all that was keeping you up at night.

 

  1. Boxing is a confidence enhancer

Boxing increases your overall strength, making you feel better about yourself. Moreover, it is considered a great confidence booster as you will learn how to defend yourself and your loved ones when danger strikes.

 

So, what are you waiting for? Put your boxing gloves on and join our boxing class!

CategoriesPowerHouse Gym

Spinning Class: It’s More than Just Spinning

Joining a new class can be nerve-racking sometimes, especially if this class happened to be in a dark room with blasting music and an exuberant instructor yelling instructions at the front of the class! Yes, a spinning class can be intimidating at first, but as soon as you hop on a bike, you will definitely be craving for more rides. Hence, here is everything you need to know before giving our spinning class a try!

 

What is a spin class?

You’ve probably wondered “why all the fuss about spinning classes when you can ride a bike outside and enjoy the beautiful scenery?”. In fact, a spinning class is more than riding a bike. It’s about the physical, mental, and emotional wellness that pervades you whenever your feet hit the pedals.

A spinning class, also known as indoor cycling, is a full-body workout that involves riding a stationary bike with a weighted flywheel along with your fellow cyclists. Here at PowerHouse Gym, we offer a one-hour class, in a dim room with color-changing lights and a lively instructor that will make sure to keep you motivated (and of course drenched in sweat!) throughout your classes. Hence, whether you are a newbie or an expert cyclist, our intermediate spinning class is for you!

 

Why does a spinning class tick all the boxes?

If you are a bystander and haven’t actually tried a spinning class, you might think that all these cyclists do is train their legs! But when you dive into the 6 benefits of spinning classes, you will have second thoughts.

 

1. It is more than a leg workout…

Word has it that spinning exercises can only strengthen the quadriceps, hamstrings, hip flexors, glutes, and lower legs! However, a spinning class is a full-body workout that can work magic on all your major muscle groups, including your core, back, and upper body.

 

2. Joints friendly

If you are an older adult, suffering from arthritis, recovering from injury, or simply want to take it easy on your joints, spinning is perfect for you! This low-impact exercise will strengthen your joints, improve your daily activity, and help you stay fit.

 

3. Healthy heart

Nothing can keep your heart healthy like spinning! This cardiovascular workout can decrease your fat mass, lower blood pressure and cholesterol, improve your blood flow, and increase your stamina. We told you, it’s worth a try!

 

4. Food for the brain

Spinning can be great for your mental health! When you start pedaling, you will free your mind from all that is troubling you and only focus on pushing yourself to the limits. Moreover, the dimly-lit room will help you find your inner strength and focus on your goal. 

 

5. Calorie burner…

Did you know that a one-hour spinning class can burn between 600-1000 calories?

 

6. Happy hormones!

In general, working out triggers adrenaline rush and endorphins, and spinning is no different! Actually, spinning at PowerHouse gym can be a great stress killer with all the motivation you will be receiving from your instructor and the energizing music. Your only concern will be to keep your legs pumping.

 

So, tell us now, are you going to put our spinning class at the top of your workout list?

CategoriesPowerHouse Gym

Why Choose us?

You have finally decided to put your fitness goals at the top of your agenda, but you have no idea where to start; especially since you have to put your thinking cap on while choosing the right gym. However, this is a thing of the past! Here are 7 quirks that make PowerHouse Gym your ultimate choice.

 

1. The layout is on another level

 

Because we want you to always feel motivated and welcomed, we made sure to offer a spacious facility to enjoy your workout without having to elbow or bump into your gym buddy whenever you want to lift or squat with weights. Not to mention that we have organized the equipment in a way that suits you the most; leaving the cardio equipment huddled together, and the weight lifting equipment close to each other. Moreover, we have paid particular attention to the design and lighting of the gym to guarantee your comfort. Have we mentioned that the mirrors all over the gym are waiting for your before/after selfie?

 

2. Friendly staff and professional trainers

 

PowerHouse Gym will be your happy place, thanks to our energetic and friendly staff that will make sure that all your answers and concerns are addressed!

On the other hand, our certified coaches tick all the boxes!  They are adept and professional trainers that will help you plan, implement, and meet your fitness goals. Whether you want to lose weight, gain muscles, or just keep your body moving, PowerHouse Gym is here for you. Have we mentioned that we also have trainers for rehabilitation and sports nutritionists? However, if you need extra motivation and additional support, our personal trainers are here to the rescue!

 

3. Spice it up with classes

 

You can spice up your workout journey by joining our classes in Tawar Mall! Want to take your workouts a little more gently? Join our spinning classes. Now if you want to release the stress of the day, join our boxing classes and vent your wrath on the punching bag!

 

4. Top-notch equipment

 

Is there anything better than joining a gym only to find out that you are going to train every muscle? PowerHouse Gym offers up-to-date equipment that can hit every nook and cranny of your body. We have a variety of equipment that focuses on the upper body, lower body, and certain muscles. There are even machines for hypertrophy! So, which muscles are you going to train?

 

5. Special features like no other!

 

PowerHouse Gym is second to none. Our special features that are tailored to your needs set us apart from others! You can enjoy a healthy meal post-workout at Diet House, and grab whatever your fitness journey requires from Supplement House in all our branches. You can even benefit from our tanning machine in Duhail branch and enjoy a massage day in Salwa branch.

As a member, you are eligible for two free personal training sessions, and an inbody test. However, if you choose a 6-month or 1-year membership, you can benefit from our inbody test more than once for free.

Since we love to pamper the ladies, we opened a hair salon in Duhail and Muthair branches. And men, before you start rolling your eyes, we opened a barbershop for you in Muthair and Salwa branches!

 

6. Accessibility is the key

 

We want you to have the most out of your workout anywhere, anytime! That’s why we opened five different branches, including  Salwa branch, Muthair branch, Duhail branch for men, and of course two branches only for you ladies, in Duhail and Muthair! In addition, we made sure to set convenient opening hours to align with your busy schedule. Even on your long hectic days, our gym will be open and waiting for you!

 

7. Hygiene is our priority

 

Rest assured that all our equipment and machines are disinfected and sanitized frequently and on daily basis. The same applies to our washrooms and locker rooms. You can always enjoy your workout in a safe and pristine environment!

 

Here at PowerHouse, we believe that the gym is not only for workouts, weight loss, or muscle gain; but also, a place to unwind, recharge, and disconnect! So, what are you waiting for? Start your fitness journey here!

Stay In Shape With 6 Travel WorkoutsCategoriesPowerHouse Gym

Stay In Shape With 6 Travel Workouts

Traveling is all fun and games until you put your fitness goals on the back burner and end up picking extra weight along the way! Whether you are on a business trip or treating yourself to a vacation, getting out of shape is the first souvenir you are more likely to collect if you don’t pack your portable gym with you.

 

Here are 6 travel tips that will help you stay in shape while on the road!

 

Take your workouts with you!

 

Of course, this doesn’t mean that you should be cooped up in a gym, drenched in sweat, and deprived of all the fun. Who said that you can’t enjoy yourself and stay fit at the same time? In fact, there are some basic travel workouts that can do magic! Consider doing exercises that can cover your major muscle groups, such as squats, push-ups, sit-ups, crunches, planks, and backward lunges. All these exercises can be performed in three rounds, 12 repetitions each. In case you want to boost the intensity of your workouts, add jumping jacks, star crunches, jumping lunges, plank jacks, and squat jumps to your list.  This home training can be quite beneficial especially if the gym is out of sight.

 

In case you’re finding it difficult to stick to a travel workout routine, PowerHouse Gym can always come to the rescue. Our skillful trainers are always ready to give you some tips before your trip to make sure that you are on the right track and not wrecking your mind and body while traveling.

 

Now, if you are lucky enough to have access to a gym, try maintaining a consistent workout schedule and perform intense training sessions for 30 mins per day.

 

 

Stroll around the city  

 

In case you haven’t noticed before, sightseeing is one of the best travel exercises. You can enjoy the beautiful scenery, roam the lively streets, discover breathtaking spots on foot, and shed away more calories than you think. You can even burn extra calories by heading to your meeting on foot! Moreover, consider joining the walking tours that most cities offer, and never underestimate the power of walking!

 

 

Add pedaling to your list

 

When you are tired of strolling, get some pedaling done! Biking can help you maintain your cardiovascular activity while enjoying yourself. Instead of taking a bus tour or car tour, try bicycle tours and thank us later!

 

 

Hiking should be on the list too

 

Just like biking, hiking can help improve your cardiovascular system and strengthen your legs. Get lost in the spectacular hills and discover new trails. This travel exercise is worth trying.

 

 

Leave room for some yoga

 

Before hitting the hills, try some yoga stretches and poses to avoid dealing with a sore and stiff body. In fact, yoga is considered a full-body workout that strengthens the body and improves flexibility and posture; not to mention that it can be a great mood enhancer, especially during your hectic days!  We bet that travelers will enjoy this travel exercise the most!

 

 

No more elevators!

 

Surely, using the stairs instead will be your least favorite exercise, but nothing can leave your heart pumping like walking up and down the stairs many times per day.

 

 

What equipment should you pack?

 

You just have to pack your portable gym! In other words, you don’t need anything besides your body weight, a pair of running shoes, and a set of workout clothes. Believe it or not, these are enough to make your travel workouts the highlight of your trip! In fact, most of the aforementioned travel workouts don’t need any equipment other than your body weight. A suitcase can replace the dumbbells and a towel can replace the TRX machine. In case you couldn’t find anything to hang from for your pull-ups, a tree branch can do the trick. You can also consult the trainers at PowerHouse Gym before your trip to ensure that you will get the most out of your travel workouts.

 

Unlike most people think, travel workouts aren’t meant to ruin your vacation. In fact, they are the only thing that will help you unwind, relieve your stress, maintain your fitness goals, and boost your mood while traveling!

CategoriesPowerHouse Gym

Save Your Waistline With “Meal Planning”

How many times were you on a healthy diet plan, but suddenly hunger pangs strike amidst a hectic day and you find yourself surrendering to fast food? We guess this has been happening a lot lately because you don’t have the energy or time to prepare a healthy meal, and you’ve been blaming your busy schedule for so long; but not anymore!

Believe it or not, “Meal Planning” is your only savior. When you have balanced meals prepared ahead of time and stocked in your fridge, you are more likely to stick to your healthy diet. We can’t deny that the idea of cooking in batches can be overwhelming or even time-consuming to some people. However, if you choose your recipes, schedule a grocery shopping day, and organize your prep times, meal planning can be a no-brainer!

What’s on the menu?

The first key step towards an effective meal planning is choosing your recipes. By doing so, you have to decide how many meals you are going to plan for. Are you going to plan for breakfast, lunch, and dinner? Or dinner is your only concern? While choosing the recipes, make sure they have common ingredients. For instance, chicken breast can be used with tacos one day, turned into chicken soup the next day, and then served with greens. The easiest way is to choose traditional recipes that you already cook frequently. You can also consider trying at least one new recipe per week with different spice blends for a change! In order to maintain weight loss, add high protein foods and foods with iron to your menu, including vegetables, fruits, whole grains, beans, fish, chicken, eggs, nuts, and seeds.

Ready for grocery shopping?

Now that you’ve picked your recipes, it is time for grocery shopping. However, check your pantry and fridge before heading to the supermarket as you might already have some of the ingredients.

Meal planning is a huge time-saver because it saves you from frequent visits to the grocery store. Consider going grocery shopping once per week and choose the day that works best for you. Keep in mind the shelf life of the ingredients as some food can’t maintain their quality for so long.

Get started!

The hard part is finally over, and now everything is at your fingertips. Before dwelling on what to cook in the coming 7 days, check your calendar. Are you going to eat out any time during the week? Then plan a theme day! For example, Monday is for soups, Tuesday is for pasta, Wednesday is for salads, Thursday is for grain bowls, Friday is for homemade pizza, Saturday is for fish, and Sunday is for burgers! Of course, this depends on your busy schedule; if Thursday is your busy day, consider choosing a slow cooker recipe. Who said that you can’t eat the same meal multiple times in one week? You can prepare rice or grain in bulk and eat them many times during the week with different toppings and spices. Moreover, you can always make another dish out of the leftovers. After cooking in batches, make sure to store the food in a freezer bag or meal prep container to keep it fresh!

Can “Meal Planning” save your waistline?

Of course, it can! In case you are wondering why you aren’t losing weight despite your regular workout routine, consider adopting the meal planning strategy. Meal planning can help you keep those extra pounds off as it improves your nutrition intake, controls your calories, and ensures healthy eating. Preparing your meals in advance helps you control the ingredients that are nutrient-dense and associated with weight loss. Moreover, when you are “not in the mood” for cooking, you usually resort to fast food. However, if you already have prepped meals in your fridge, you will definitely settle for the closest option!

Weight loss occurs when you are in a calorie deficit, which means that you are burning more calories than you are consuming. However, counting how many calories you need to lose weight is not enough. It is highly recommended to consult a dietitian before embarking on meal planning to determine the appropriate calorie range you need to lose weight; especially since calorie intake varies according to height, weight, gender, age, and activity level.

Our personal trainers at My Coach and Powerhouse Gym believe that a constant workout routine along with balanced meal planning is the best combination for weight loss. Moreover, Diet House is always ready to save you on your busy days with its healthy and appetizing food.  So, what are you waiting for? Give meal planning a try!

Home WorkoutCategoriesPowerHouse Gym

Home Workout: Is It Worth a Try?

For the last couple of years, home workouts have become the “new norm”. Gym-goers were obliged to complete their fitness routine at home and even without access to any fitness equipment. However, despite returning to normal life, going to the gym has become a daunting task for most people. The hectic workloads, tight schedules, and never-ending errands have made it difficult to stick to a workout routine at the gym.

 

Hence, the idea of a home workout has become more appealing. But is it really worth a try?

 

 The answer is simple: yes, it is! In fact, you can get a good and effective workout anywhere; be it at the gym, at home, or in your backyard. As long as you plan your workouts, and set goals, nothing can stand your way. But if you are not self-motivated, you will fall into the trap of silly chores; like when you suddenly remember that you have to do the dishes, dust the T.V., or paint your nails!! There are thousands of excuses at home that might help you skip your fitness routine, so put your heart and soul into your workouts and channel your inner beast!

 

However, you can consult our personal trainers at My Coach to elevate your home workouts and get the most out of them.

 

 

How does it work?

Of course, many of you will wonder: how does it work? Shall I build an entire gym at home? But what if I don’t have enough space? Don’t worry, you don’t need any complicated equipment or a spacious room. Your own body weight can replace all the cardiovascular equipment and might be more effective. Push-ups, squats, lunges, stair climbs, planks, and triceps dips can do the trick! You can even benefit from your multistory apartment/ home by running or walking up and down the stairs a few times per day. This exercise will strengthen your legs and leave your heart pumping. You can even maintain your cardiovascular activity by riding your bike or swimming. Now if you are wondering what items can replace TRX machines, dumbbells, and a mat, rest assured that towels and water bottles can do the talking. Instead of gripping a TRX handle, close the door over the edge of the towel and grip its loose end. You can also fill up two water bottles to replace the dumbbells. In case you don’t have a gym mat, layer up a few towels for floor exercises.  

 

However, if you have enough space and you want to invest in training equipment, opt for a stability ball, dumbbells or kettlebells, heart rate monitor, workout bench, TRX, and a fitness mat.

 

 

Is it safe?

In order to keep ineffective workouts at bay and prevent serious injuries, it is better to consult an expert before you dive into any workout. In fact, our personal trainers at My Coach are always ready to accompany you on your fitness journey from the comfort of your home. They will guide you, help you achieve your fitness goals, and motivate you to keep going!

 

 Moreover, creating a safe space for your home workouts should be your main concern. Stay away from pointy edges and avoid working out on a slippery wooden floor.

 

A good fitness routine has nothing to do with a “place”. If you are willing to push yourself beyond the limit and work out with the same intensity and duration, home workouts can be as effective as gym workouts; and even more!