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!

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.