CategoriesPowerHouse Gym

8 Workout Tips Beginners Should Consider

It seems that you are finally motivated to take working out seriously! Perhaps you want to lose a few pounds for this gorgeous dress you have your eyes on for Eid, or you simply learned from your past mistakes that overeating and physical inactivity during Ramadan will leave you in a big mess.

So, no matter what inspired you to start moving, here are 8 workout tips that you will surely need; please take notes.

       

       1.Take your doctor’s thumbs up

Don’t get too excited before having your doctor’s clearance especially if you are injured or suffering from past injuries, are above 40 years, dealing with a health problem, expecting a baby, or taking any medications. Your doctor will know better what suits you the most, and what exercises and classes to avoid.

     

       2.Start with a personal trainer

Because you are new to the game, we highly recommend that you hire one of our excellent personal trainers at PowerHouse Gym, especially since starting a fitness journey on your own is not easy. In this way, you will no longer worry about how to start working out, you will learn the proper form and workout for beginners, and the exercises you need based on your goals. Not to mention that the personal trainer will help you set a reasonable fitness plan and push you towards achieving it. Moreover, he will provide you with fitness tips for beginners. Still not convinced? Take a look at “Upgrade Your Fitness Journey With A Personal Trainer”.

   

       3.Take baby steps

Never rush your fitness journey. You have just started, so learn to cherish your new routine and discover the classes and workouts you enjoy the most. Furthermore, find out what time you are energized. Would you rather work out in the early morning or right after work? When you take things slow, learn what you like and dislike, and determine when you are at your peak, working out will become so much fun.

 

      4.Always warm up and cool down

The best way to avoid injury, muscle soreness, and fatigue as a beginner is by warming up and cooling down. The personal trainer will provide you with stretching exercises for beginners and will help you add them to your workout routine.

       

       5.Try switching it up

Beginners tend to get bored easily from the same workout routine and eventually give up. That’s why it’s important to always try new workouts and join new classes whenever you start losing interest. At PowerHouse Gym, we offer Spin and boxing classes that you will surely enjoy. If you want to delve deep into these classes check “Spinning Class: It’s More Than Just Spinning” and “Punch Up Your Fitness Journey”.

       

       6.What you do outside the gym counts

Now that you are starting to exercise regularly, take heed of your nutrition, water intake, and sleep schedule. Our personal trainer at PowerHouse Gym will ask you to follow a balanced diet, stay hydrated, and sleep for at least 6-7  hours to start seeing results.

       

       7.Know when to rest and recover

Starting a fitness journey needs a lot of “rest and recover” time. It is better to stay away from intense exercises, heavy weights, long training hours, and HIIT classes in the beginning. Give your body time to get used to this new routine and rest even before you are drained. And when you are too tired to hit the gym, a 30-minute walk can be enough.

     

       8.Listen to your body

We know that beginners are usually eager to achieve their goals, be it losing weight, getting the perfect “summer body”, or bulking up. They overexercise and push themselves too much to speed up the journey.  The only thing that will result from this is disappointment and burnout. Hence, always listen to your body and know when to take a break.

As you can see, starting a workout plan isn’t as hard as you thought. Join us today for an exceptional and life-changing experience at PowerHouse Gym!

CategoriesPowerHouse Gym

Fasted Training During Ramadan: Does It Work?

As Ramadan is approaching, fitness enthusiasts can’t help but worry about their fitness goals. They might be stuck between putting their workout routine on hold or perusing it in a fasted state. Nevertheless, mark our words: you can easily embark on your fitness rituals even in a fasted state. And if you really want to, nothing can impede your progress. So, what is your excuse now?

Hence, here is your guide about everything you need to know about fasted training, especially during the Holy month of Ramadan.

 

What is fasted training?

As the name implies, fasted training is the process of working out on an empty stomach. Other than religious reasons, many people, including those who adopt intermittent fasting, or those who can’t eat before training for fear of an upset stomach, resort to this technique. However, you might be surprised to know that some people deliberately exercise in a fasted state believing that this will aid fat burning.

But is this really true?

We can’t deny that fasted training has become a trend for some time now, and even before the Holy month of Ramadan starts. In fact, it is considered a weight-loss technique that can help athletes burn fat quickly, and eventually lose weight. However, this is not totally true. Yes, working out on an empty stomach and when you are in a carbohydrate-deficit state affects blood glucose levels and insulin sensitivity. In fact, it can lower insulin levels and consume glycogen stores which will eventually break down fat; but this has nothing to do with weight loss. Don’t let any trend fool you, and always remember that weight loss happens when you lose more calories than you consume!

So, here’s a little recap: fasted training and weight loss don’t really get along.

 

Now, what about fasted training during Ramadan?

You might wonder if working out during Ramadan can be challenging or even possible, and you might also be tempted to take a breather the entire month. Allow us to tell you that you are doing a huge mistake dear friend. You can still resume your workouts even while fasting and this doesn’t have any side effects. In fact, working out during Ramadan is a must, as you might need to maintain your weight after overeating. And what about those bulky muscles that you trained too hard to gain? So, yes this is not the right time to pause training, and stop using “but I’m fasting” as an excuse.

However, please don’t take this the wrong way. We are not saying that you have to train hard and focus on high-intensity exercises, or heavy-weight training. What we are trying to impart here is that you can indulge in light-intensity workouts for 30 minutes per day and don’t forget to warm up and cool down before and after working out. Moreover, if you are thinking about trying new classes while fasting, this might not be a good idea. Stick to your usual routine but with less workout intensity and duration, and avoid beating yourself up. To make things easier, always consult our expert trainers at PowerHouse gym as they will help you set a workout plan during Ramadan.

The best time to work out during Ramadan is right before iftar. Furthermore, make sure to fuel your body with a lot of carbs and nutrient-dense meals when you break the fast as you might need them. To avoid dehydration drink water as much as you can.

 

When should you stop fasted training?

Just like any other training techniques, fasted training doesn’t work for everyone. So, whenever you feel, light-headed, nauseous, or about to faint, stop immediately. You might be pushing hard, or simply fasted training is not for you.

Nevertheless, this doesn’t mean that you have to stop training during Ramadan. If it is better for you, consider training after iftar. 

 

Whether you choose to train on an empty stomach during Ramadan or after you break your fast is totally up to you. The most important thing is to stay on track no matter how challenging this might seem.

PowerHouse Gym wishes you a blessed Ramadan!

CategoriesPowerHouse Gym

9 Alarming Signs You Are Over-Exercising

You might be surprised to know that “working out” is a double-edged sword!  Yes, we know that we have been telling you about how exercise is good for your physical and mental health, and we still insist that it is a life-changer; but what about over-exercising? And when should you put the brakes on?

So, if you feel that you are over-exercising, this blog is for you!

 

What is over-exercising?

Over-exercising is a state that occurs when a gym-goer turns into a gym addict. In other words, it is when an athlete turns a deaf ear to his body and continues to work out hard even when sick, injured, or in pain. Moreover, over-exercising appears when an athlete prioritizes “exercise” over anything including his personal life, health, work, and social life, and experiences guilt and irritability when unable to work out.

However, don’t mix things up. Exercising on daily basis doesn’t necessarily mean that you are over-exercising. You know that you are over-doing it when:

 

  1. Muscle soreness lasts more than 4 days: experiencing muscle soreness after an intense workout is totally normal. But more than 4 days?!
  1. Your resting heart rate increases: this is an alarming sign especially since exercise should lower your resting heart rate. However, when you over-exercise, your heart rate becomes stuck in “workout mode”.
  1. You are frequently injured: are you getting injured frequently even though you are maintaining a proper form? If so, you now know why!
  1. You are getting sick more than usual: studies have shown that over-exercising can negatively impact your immune response.
  1. You toss and turn in bed: exercise is supposed to relax your muscles and help you doze off quickly. So, you know that you are over-exercising when your muscles are tense and you are unable to sleep.
  1. Your performance is decreasing: surprisingly, decreased performance is a sign of overtraining. Some people believe that overtraining can improve their performance and help them reach their goals faster. However, it can do the complete opposite!
  1. “Sorry, I’ve got plans”: and your only plan happens to be “working out”! canceling plans to exercise is a sign of over-exercising.
  1. You experience mood swings: exercise triggers “happy hormones” and fights mental illness. But if you are feeling anxious, depressed, moody, and cranky especially when you miss a workout, it is time to hit the “pause” button. You are overdoing it!
  1. You are constantly drained: if you are experiencing constant fatigue after and during your workout, it means that you are not giving your body enough time to rest and recover.

How can you stop over-exercising?

Now that you are familiar with the red flags, if the above symptoms apply to you, it is time to scale back and follow the below tips!

 

  • Take some time off

It is highly recommended to take at least two weeks off from the gym. Give your body some time to rest, recover, and repair, and notice how you will power up and readjust your mood. We know that it is not going to be easy, and you might be tempted to work out but remember that the “time off” is temporary, and it is for your own benefit.

 

  • Sleep is the best medicine

As we mentioned above, over-exercising can cause insomnia. Hence, the first step towards recovering from overtraining is getting enough sleep. Trust us, you need it!

However, even after returning to your workout routine, make sure to get at least 7 hours of sleep every night.

 

  • Stay hydrated

Never take hydration for granted. Over-exercising causes excess loss in electrolytes, so drink water as much as you can! Did you know that water can ease muscle pain?

 

  • Stick to a healthy diet

Your body needs nutrients especially while recovering. So, make sure to fuel your body with proteins and vegetables to speed up your recovery.

 

 Now that you are ready…

 

  • Seek help from a personal trainer

After recovering from over-exercising, you might need a personal trainer. Our certified personal trainers at PowerHouse Gym will help you avoid compulsive exercising and customize a workout plan for you. Our professional personal trainers will also set realistic goals and help you achieve them in healthy and reasonable ways.

 

  • Start slowly

Even though you have been resting for two weeks, this doesn’t mean that you can return to overtraining. Our certified personal trainers will help you listen to your body and tell you how to ease back to exercise with moderate physical activity and intensity.

 

Over-exercising should be taken seriously as it can cause severe mental and physical damage with time. However, if the above overtraining symptoms persisted even after taking weeks off from exercise, it is better to seek professional help.  

 

CategoriesPowerHouse Gym

7 Benefits of Stretching You Might Be Surprised to Know

 

How many of you follow a constant stretching routine? We knew it; the minority! Most gym-goers directly jump into their workout believing that stretching after or before working out is a waste of time. However, it is time to end this vicious cycle and add stretching to your workout regimen ASAP; and now you will know why!

 

 

The benefits of stretching before a workout

You might be thinking that stretching is all about “flexibility”, but trust us on this, it’s more than that. In fact, stretching has a lot of benefits that you will be surprised to know, including:

 

  1. Stretching improves circulation: stretching can improve blood flow, and thus prepare your muscles for intense exercise.

 

  1. Stretching increases flexibility: if you want to relax tense muscles and tendons, leave it to stretching.

 

  1. Stretching enhances your performance: when your blood flow is great, your flexibility has improved, and your range of motion increased, would you be surprised to know that stretching improves performance?

 

  1. Stretching helps you unwind: stress causes stiff muscles, mainly in your neck, back, and shoulders. When you stretch, you help those stress-related muscles to loosen up. So, whenever you are feeling overwhelmed, you now know that stretching is a stress relief.

 

 

 

The benefits of stretching after a workout

We know that the last thing you want to do after your workout is stretching; but keep reading, you will change your mind.

 

  1. Stretching reduces injury: do you know what causes pain and injury after a workout? Your tense muscles! Stretching after your workout relaxes the muscles that remained tight, which will decrease the risk of injury and even prevent back pain.

 

  1. Stretching gets rid of lactic acid: whenever you break a sweat, your body produces a substance called lactic acid which is responsible for muscle aches and soreness. Hence, stretching after a workout can eliminate lactic acid and ease muscle pain post-workout.

 

  1. Stretching helps you relax: the best way to slow down your racing heart and mind post-workout is through proper stretching!

 

 

 

 

How to include stretching in your workout routine?

First of all, you have to know that stretching exercises are not for everyone, especially if you are injured. Our certified personal trainers at PowerHouse Gym know what stretching techniques are best for you, and will provide you with safety tips.

So, if you have taken the thumbs up from your personal trainer or physical therapist, follow the bellow tips:

 

  • Warm up at least 5 minutes before your workout since stretching cold muscles can cause pain and injury.
  • Start slowly, and stop when you are uncomfortable.
  • Stay away from bouncing.
  • Stretch for 5-10 minutes before and after your workout.
  • Dynamic stretches are the ideal movements pre-workout as they prepare your muscles for the workout and improve your speed and agility.
  • Static stretches are a must post-workout as they help you wind down.
  • Stick to a stretching routine to start seeing results.
  • Focus on stretching your calves, hips, back, hamstrings, neck, shoulders, and quadriceps.

 

 

Stretching exercises can really make a difference in your health and wellness! At  PowerHouse Gym, we always make sure to provide you with the best fitness tips and hacks to make the most out of your workouts!

CategoriesPowerHouse Gym

How To Get Back on Track After an Injury

If you are a gym nerd, we know that the word “rest” doesn’t exist in your dictionary; but we also know that some “rest days” are forced especially since sports injuries are inevitable!

However, it’s time to change the narrative and stop letting a sprained ankle or dislocated shoulder take a toll on your mental and physical fitness. PowerHouse Gym is here to end your dilemma when it comes to working out while injured.

 

But first, can you really work out with an injury?

 

This depends on your injury. The good news is that, unless your entire body is injured, you can still resort to low impact workouts with more reps than usual to stay fit. In other words, if you have an upper-body injury, focus on your lower-body strength and vice versa. However, don’t even think about it without taking the green light from your doctor or physical therapist. He will tell you whether it is okay to work out or when is the best time to bounce back to the gym.

If the doctor asked you to rest, please don’t do otherwise as your condition might deteriorate and an acute injury might turn into a chronic injury if not treated immediately.

Nonetheless, it’s highly recommended to seek help from one of our professional personal trainers at PowerHouse Gym and they will guide you throughout your journey toward your recovery. Moreover, a personal trainer will tell you what rehabilitation exercises are good for your case, what to avoid, and to what extent should you push.

 

How to exercise when injured?

Of course, you might be asked to rest until the swelling, stiffness, and agony are almost gone. So, if you have taken your doctor’s okay, let’s get some work done:

 

  • Upper-body injury

Elbow, shoulder, and low back injuries can be a nightmare for weightlifters, but this doesn’t mean that there is no alternative! Take a break from upper strength exercise, and invest more in cardio. Opt for a stationary bike, stair climbing, treadmill, or elliptical machine. You can also try squats, sprinting, and lunges. But if you have a back injury, forget about the squats and any other spine loading exercise and hop on a recumbent bike.

 

  • Lower-body injury

If you are dealing with a leg or knee injury, head straight to the weight room, or use the rowing machine or other non-weight-bearing cardio exercises. As long as you don’t jump, you are on the safe side! You can even do some chest presses, lat pulldowns, or seated cable rows.

 

What to avoid?

 

  1. Avoid injury in the first place: and a proper warm up is key! Moreover, focus on stretching exercises and make sure that you are using the right form especially while lifting.

 

  1. Don’t underestimate the power of proper sleep and nutrient-dense meals while recovering! If you want to recover faster, get enough sleep and staff up with vegetables and proteins, and forget about inflammation-promoting foods.

 

  1. Stay away from High-Intensity Interval Training unless you want to prolong your recovery for at least two more weeks. Low impact exercises are now your only resort!

 

  1. Don’t ignore the pain: listen to your body. As you ease back into your workout, it is normal to experience some nagging pain. However, if the pain persists or becomes worse, stop what you are doing and consult your doctor.

 

  1. Put guilt on the back burner and don’t let the injury drain you! When injured, some people might feel guilty for not pushing beyond limits or even skipping their workout routine. However, keep in mind that this is out of your control and will eventually pass if you follow your doctor’s instructions.

 

  1. Don’t rush your healing! Take your time in your rehabilitation journey. Jumping back into your fitness routine too soon might inflict more damage than you think.

 

Working out while injured can really be disturbing especially if you have to give up on your favorite exercises for a while. However, keep in mind that anything is much better than nothing.

PowerHouse Gym wishes you a speedy recovery!  

CategoriesPowerHouse Gym

Post-Holiday Workout: Easier Than You Think  

The holiday season is over, and we know it is one of those “pinch me moments”. After all the holiday guilty pleasures, staying up too late, and putting your fitness routine on hold, it might seem daunting or even impossible to get back on track. But guess what? Here are 10 tips to help you bounce back into the gym after the holidays.

 

1. Take a break

Yes, you have to relax! Don’t let guilt trigger you to hit the gym immediately post-vacation! We know how tiring jet lags, delayed house chores, and work overload can be! That’s why it’s highly recommended to take a breather and get some sleep before returning to your workout routine.

 

2. Mark your “comeback” on the calendar

“I will go next week” won’t make things easier or help you hold yourself accountable. In fact, nothing is serious unless it is marked down on the calendar! Hence, schedule your workouts and notice how they will eventually become daily rituals again.

 

3. Determine your fitness goal

Nothing can motivate you to bounce back to your workout routine like setting realistic and achievable goals. Need a hand? Our personal trainers at PowerHouse gym will set a game plan for you!

 

4. Don’t be hard on yourself

Let’s face it! Don’t expect to continue where you left off, and this is totally normal; you don’t have to be too hard on yourself. Take baby steps at first, start with low-impact workouts, and train for 30 minutes. When you are ready, you can gradually amp up your workout duration and intensity.

 

5. Never skip stretching  

Don’t underestimate the power of stretching post-holiday as it will help you avoid injury and boost your performance. Hence, remember to start and end your workout with 15 minutes of stretching.

 

6. Join new classes

If you don’t feel like hitting the gym post-holiday, try new classes for a change! Our spin and boxing classes at PowerHouse gym will help you get into the swing of your workout routine in no time!

 

7. Reminisce about the good old days

Don’t you miss how better you felt after every workout? The adrenaline rush and happy hormones? Remember the positive impact that working out had on your physical and mental health, and you will directly be tempted to put on your workout gear.

 

 

8. What about a gym buddy?

Now if you are still feeling demotivated, perhaps you need a gym buddy! Invite your best friend to join you and you will be looking forward to your comeback! If you have someone at the gym waiting for you, what is your excuse not to show up?

 

9. A personal trainer might do the trick

Hiring one of our personal trainers at PowerHouse gym can save you from all the hassle of your post-holiday workout. A personal trainer will increase your accountability, put you on the right track, give you extra motivation, and draw realistic fitness goals for you.

 

10. Your food habits count

Your holiday eating habits should end with the holiday season! If you want to maintain your fitness and start off your post-holiday workout on the right foot, add the proper nutrients to your meals.

 

Please let go of the guilt you have been carrying post-holidays! It’s good to unwind from time to time, but what’s more important is to realize when your exercise routine should be at the forefront once again!

 

Have we mentioned that we have missed you at PowerHouse gym, and we can’t wait for your post-holiday workout?

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

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!