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!

CategoriesPowerHouse Gym

As Fit as a Fiddle During Ramadan

The Holy month of Ramadan is here, and excess eating during iftar and suhoor happens more often than we can imagine! After a long day of fasting, people tend to overeat, consume more calories and resort to unhealthy eating habits, unaware of the frustration caused by weight gain that will certainly follow.

But guess what? It’s never too late to break the cycle and start preparing healthy iftar and suhoor menus.

Healthy Ramadan Menu

Iftar Menu

 

Dates are definitely a Ramadan staple! They recharge your batteries as they provide natural sugars and minerals.

 

Vegetables and fruits should be the pillars of your balanced menu as they are low in calories but rich in vitamins and nutrients. Greens in particular ensure that you eat less from the main course as they leave you feeling full and satisfied. The more you add vegetables and fruits to your meal, the more you lose weight.

 

Soups are a must! Especially broth-based soups that contain vegetables and pieces of meat / chicken. Unlike cream-based soup, broth-based soup is ideal for weight loss diets and is rich in nutrients.

 

For the main course, focus on boiled, grilled, or steamed chicken / meat and avoid everything that is fried. Don’t forget to add a source of complex carbohydrates to your meal such as brown rice, whole grain pasta or bread, burghul…etc. You can also replace salt with herbs and spices to flavor your dish.

Suhoor Menu

 

First and foremost, you have to start your suhoor with 1 glass of low-fat milk. Milk not only contains vitamins and minerals that you are in dire need of during Ramadan but it also keeps you full and delays hunger pangs.

 

 

In addition to low-fat milk, dairy products including yogurt, cheese, Labneh, and eggs should be the cherry on top of suhoor menu. A protein-rich meal will leave you feeling full and energized. Eggs in particular, whether scrambled, boiled, or omelette along with brown bread, tomatoes, lettuce, and cucumbers is the ideal Suhoor plate. In case you opted for yogurt or Labneh instead of eggs, make sure to add chia seeds or flaxseeds on top as they will give a feeling of satiety.

 

 

Don’t forget to add oatmeal with fruits to your menu as you will definitely need this fulfilling and carbohydrates-rich meal during Ramadan.

 

 

If you are looking for food that will quench your thirst for long periods, then vegetables and fruits should never leave your plate. Always make sure to include vegetables and fruits with high-water content including watermelon, strawberries, peaches, oranges, cucumbers, tomatoes, lettuce, celery, and spinach.

Dos and Don’ts

 

  • Water is a must!
    Drink plenty of water between iftar and suhoor but not during the meal. Losing weight during Ramadan and drinking plenty of water go hand in hand as water satiates your hunger and provides a feeling of fulness.
  • Bid desserts goodbye!
    We all have a soft spot for traditional iftar desserts and snacks even though they are associated with weight gain. Hence, you can satisfy your sweet tooth by eating fruits, dried fruits (such as figs, apricots, raisins… etc.), and fruit salads. Moreover, whenever you crave salty snacks such as crackers and biscuits, opt for roasted nuts. Try to avoid salty snacks as much as you can as they stimulate thirst.
  • Stay away from Ramadan Drinks.
    Don’t fall for Ramadan drinks since they contain a lot of sugar and are high in calories. For example, one glass of Jallab contains 200 calories whereas the recommended amount of sugar per day should not exceed 100 calories. Milk and unsweetened juices are always the best alternatives.
    Caffeine lovers, you are not going to love this but try to avoid tea, coffee, and soda as they cause frequent urination.
  • Never skip Suhoor!!
    Skipping suhoor is a big no-no as it may cause dehydration the next day. You should always eat during suhoor, and preferably a light healthy breakfast such as cheese and eggs with a complementary side salad and fluid-rich foods.
  • Hold your horses.
    Eat slowly, what’s the rush? Studies have shown that the best way to prevent over-indulging is by chewing your food thoroughly and eating slowly.
  • Stay active!
    Ironically, Ramadan is not the right time for you to be a couch potato! Stay active, move more, and workout regularly. However, this doesn’t mean that you have to push yourself beyond the limit until you are dehydrated. A walk for an hour or two, a light jog, and low-intensity workouts are enough to keep you energized and fit during this Holy month. You can pass by powerhouse gym anytime you want and our team will be delighted to help you set your Ramadan workout plan. If you don’t feel like hitting the gym, our personal trainers at “My Coach” will make sure that you stay fit as a fiddle.

     

  • Sleep tight!

    Make sure that you are getting enough sleep during Ramadan (7-8 hours per night) because sleep deprivation plays a major role in increasing the appetite which in turn makes fasting even more difficult.

Eating healthy during Ramadan doesn’t mean that you won’t be able to enjoy the lavish and savory feasts with your family and friends. Your main purpose shouldn’t be dieting, but rather eating wisely in order to avoid a “spare tyre” belly.