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Success Stories

Get Inspired to Get Fit!

Check these healthy weight loss success stories. It will motivate you to eat right, burn calories, and get the best body you’ve always wanted!

 

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“I started training with Khaled in March 2016. before meeting him I was constantly failing at achieving my fitness goal. I almost lost hope. Trainer khaled guided me through right exercises, food diet and tips to improving my lifestyle and habits. My body transformation came as a result of dedication, commitment hard work, and of course Khaled’s motivation and guidance.” Serge

 

 

 

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 “My  journey began in March 2015. It has been an amazing experience, one of my best investments. It has not only made me physically stronger, but an all around better person.Khaled is the absolute best Trainer. He has the patience  and never loses faith in your ability to reach  the unachievable. He pushes you to work harder, lift heavier, and always do one more, all, with the best and safest form possible.” Abdo Haddad

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“I never thought I could achieve such great results in this small period of time. Thank you Khaled for motivating me, training  me and teaching me how to take care of my health and body. You are the best, and I look forward to building and toning more muscles with your support.” David Saliba

 

 

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“I have been trying to lose weight for so long, and I have met many trainers with no real benefit. It wasn’t until I met Khaled that my life changed for good! He is the best trainer, he helped me lose weight, tone my muscles, and adapt a healthy lifestyle. The most important thing he taught me was that heavy weights are nothing without the proper technique. And he was focused on how to train not “how much you can lift”. He also made me realize that fitness is a lifestyle and shared with me his knowledge about food and nutrition. This guy is better than any dietitian I have ever seen. I never thought I could be the person that I am today, I know now I can still do better. Thank you Khaled!” Karl Sahyoun

 

Fitness in Ramadan!

Hello Dear friends and Welcome to my Blog!

Ramadan Kareem to all family, friends, friends of friends, and everyone who celebrates this generous, blessed Month.

I would like to dedicate the blog to discussing fitness in Ramadan; the food, the workout and of course the lifestyle. I know many people who like to seize the occasion of fasting to regulate or adjust their food diet. Many tend to gain weight, and many others manage to lose the extra kilos that never seemed to go away.

Besides its highly religious and spiritual purpose, fasting in Ramadan can have great health benefits such as:

  • Improved mental discipline.

  • A chance to allow training or diet to run in the background and to focus on higher priorities.

  • The potential for restored insulin sensitivity and nutrient partitioning.

  • Higher growth hormone output during the fasts.

Below I have highlighted the Do’s and Don’ts  to maintain a healthy living, and balancing your work/life with fasting for long hours during the summer, please read on:

On Food diet:

  • Start your meals with dates and water

  • Break your fast slowly and ensure that your foods has all food groups (protein, carbs,

  • Dodrink plenty of water between the hours of iftar and suhur.

  • Make healthy food choices and avoid fried, salty and sugary foods

  • Divide your meals into 3: iftar, dinner and suhur

  • Avoid binge eating between meals to avoid gaining weight

On Exercise:

  • keep your workouts short, about 30 minutes to a maximum of 60 minutes.

  • Do light cardiovascular exercises, like walking or cycling to help burn calories and improve stamina.

  • Lower your usual exercise intensity, to prevent having a low blood pressure or hypoglycemia

  • Do not do high intensity exercises like sprinting, or heavy weight lifting as it can cause joint or muscle injuries

  • Do not continue training if you feel weak, dizzy or sick.

  • Get at least 6 hours sleep a day, and try not to change your sleeping patterns.

    Khaled Hafez

 

 

 

Fitness and Mental Health. How?

Hello Dear Friends and Welcome to my Blog!

In this month’s blog I am going to discuss the link between Fitness and Mental Health. How does fitness effect our mental health and why?

The reason to writing about this topic is because many people consider fitness as optional while it is a must to maintaining mental health as it is also a major factor to leading successful lives and healthy bodies. Please read below for Fitness Benefits to Mental Health.

Exercise relieves Stress

It’s a well-known psychological benefits. Also one of the biggest reasons why people take up exercise. The science behind it is well documented, as well as it’s calming effect on a stressed mind. But how does a physically stressful activity on the body actually end up relieving stress?

Exercise releases neurochemicals into the brain. The big ones being endorphin, dopamine, and norepinephrine. These chemicals are associated with better cognitive functioning, alertness and elevated moods. In addition to dumping feel good chemicals into your head, it also helps purge stress hormones from your body cortisol and adrenaline.

Exercise gives you Emotional Resilience

One study separated participants between those who exercised regularly and those who didn’t. Both groups were equal in mood before the experiment. Then they were exposed to a stressful event. They observed that the physically fit group actually had smaller declines in positive mood than their more sedentary counterparts.

It seems that people who get regular exercise are able to maintain a more positive attitude  and emotional outlook  after something stressful occurs. This gives exercisers yet another level of protection from the day to day stress that happens to all of us.

Exercise prevents Depression

Preventing depression is even more important than fighting it. Research tells us exercise helps the symptoms of depression, but scientists didn’t understand how. At least until a study proved some key points. During stressful situations, there’s a harmful substance that builds up in the blood. The blood then carries that substance to the brain. People who exercise regularly have a protein usually produced by skeletal muscle  through physical activity. The more physical activity you do, the more protein produced. So by doing regular exercise you build up the amount of protein in your system. When stress strikes, the protein eliminates the harmful substance, and shields your brain from symptoms of depression.

Exercise improves Self-Esteem

Self esteem is important if we want to live a happy life. Low self esteem creates stress, depression, and anxiety. Also, it can negatively impact our job and academic performance.  If gone unchecked it can also cause a number of other unhealthy behaviors.

Exercise has been shown to affect self-esteem positively in all ages. Many studies reported finding a change in self-esteem through exercise. In fact, the more physically fit one was, the higher one’s self esteem. One final result they reported was that the type of exercise program could also affect the level of self-esteem. So if you’re looking to boost your self-esteem, go hit that pavement, pool, or treadmill.

Khaled Hafez

Workout Tips to Try at Home. The Standing Calf Raise!

Hello Dear Friends, and welcome to this month’s workout: The Standing Calf Raise!
As it is understood, this workout helps tone your calves muscle and shape. Please read ahead for
  1. Start off standing up straight with your hips width apart.
  2. Hold your core tight to keep balance.
  3. Slowly raise up on the balls of your feet so that your heels are lifted off of the ground and do ten pulses at the top.
  4. Return back to the starting position and repeat for 10 raises and then stretch.
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How Can A Personal Trainer Help You?

Hello Everyone, and Welcome to my blog!

This month’s topic is about what I do as a personal trainer and how I can help You achieve your fitness goal and improve your health and life style.

I have met many people who showed concern and inquired about personal training, so I chose to talk about the benefit of hiring a personal trainer for two reasons:
1- To help people understand the purpose of training with a specialist and how they both contribute to achieving the best results.
2- To answer those interested but hesitant, and maybe help them find their reason to hiring a trainer.

As you will read below, I will further elaborate How a Personal Trainer can help you:

Motivation: we all try to avoid hiring a trainer, so we chose to do it on our own. We start motivated for the first few weeks, we hit the Gym and we train regularly. However, gradually we become discouraged especially when we stop seeing results and we get bored with the workout routines and then we quit. I bet we have all lived this scenario.
A personal trainer on the other hand will motivate you on your setbacks and help you pick up again. Also, he will mix and match workouts to always renew the routine and involve fun in it to boost your energy level and motivation. He will give you all the support and encouragement needed. He is dedicated to making you fitter, better and healthier, simply because your success, means his success as a personal trainer.

Consistency: Another benefit earned when hiring a personal trainer. Consistency is the key to progress in your fitness program. As we said earlier, sometimes we might aim too high and sometimes too low, and that will cause us to fail our plan. Success won’t just happen overnight and requires dedication and hard work.
The personal trainer will help you stay committed, focused on the routine and on the path of achieving your goal. The trainer won’t accept excuses and will help you set the right mindset and the right expectations.

Individual instruction: one of the best aspects for hiring a personal trainer is that he/she tailors a workout routine specifically for You. That is why it is always important to share your fitness goal, weakness, strength, or any information with your trainer.
Professional trainers will usually assess your fitness level prior to choosing your routines; they might also require a body composition test and will calculate your BMI. Accordingly the trainer will design the workout plan to meet your goal and to be suitable for your physical condition.

Effective workouts: We go to the gym, looking to lose weight, thinking the more time we spend on the treadmill the more weight we will lose. The truth is that we might be working the wrong muscle, or repeating the wrong exercise and wasting time with no actual benefit.
Quality matters. Although your workout frequency should be consistent and increasing over time, your workout session might not exceed the period of one hour. The reason is that with a tailored routine, you will do the right moves and you will achieve your goal, whether its weight loss, fitness training, or body building. Effective workouts will save you time and give you all the benefits.

Supervision:  designing the workout, doing the workout and then supervising the routine. The personal trainer will make sure you are doing the moves, the postures and the breathing technique right. All these details affect your body. The trainer will go through every move and will guide you with the exercises. This benefit will make you work the right muscle and will also help you prevent injury.

Evaluation: the scale is always a good indication in case of weight loss. It’s true. But your body measures, your fitness progress and your muscle toning need tracking, and your personal trainer is the one for the job. He is there to track your development from day one.
However, you must keep in mind that fitness goes hand in hand with your food diet. You should eat healthy and avoid unhealthy foods and eating habits. Also, you must reduce your alcohol intake and follow your trainers instruction for your own sake.

Personal trainers will help you a lot; they are the experts that will support you all the way towards your goal.  He is very knowledgeable of the body functions and fitness, and is an added value for an enhanced life style and a healthier body. However, the relationship evolves over time to form a team where they work together to attain their goal.  It takes will and dedication to make it work. Still have any doubts?

Khaled Hafez

 

Workout Tips to Try At Home. The Donkey Kicks Exercise!

Hello Dear Friends!
This month I chose a very simple workout. Although its name is a bit weird, this exercise is one of the Best Leg Exercises for Bigger Butt!  It is The Donkey kicks Exercise!
This exercise doesn’t require any special equipment and can be performed almost anywhere.  it targets your butt, while also reducing fat and cellulite, and strengthening your core.
Read below for the steps:
  • Get on all fours on mat (hands under shoulders, knees under hips).
  • Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
  • Lower knee without touching floor; lift again. Do 15 reps.
  • Switch legs; repeat.

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Should You Workout When You’re Sick?

Hello Everyone, and Welcome to my Blog!
Spring is just around the corner, and the flu season is on! So, I thought it would be a good idea to dedicate this month’s blog to discuss whether you should or shouldn’t workout when feeling sick?
I often get this question asked by many clients; some might be excited to skip the gym for few days, and many others might feel guilty about staying home with no physical exercise, especially when they are committing themselves to losing weight or improving their body shape!
So, should you workout when you are sick?
Ladies and Gentlemen, here is the answer: It depends on your sickness symptoms and also on the type of activity you will be performing. Read on for more info!
  • As a general rule, if your symptoms are above the neck, like a runny nose, a dry cough, a sore throat or a tearing eye, It will still be OK to exercise. However, if during the routine, you feel tired or  suffer a breath shortness then it will be better to reduce the intensity of your workout, or cardio activity; you could consider a walk instead of a run, reduce the weight you are lifting, or even workout for 30 minutes instead of an hour, etc. This could be a sign that your body is not feeling well and then it will be better to ease the exercise, reduce the effort to 50% or stop if you can’t go on.
  • If you are having sickness symptoms below the neck: stomachaches,muscle aches, chest congestion; if you have a cold, sinus or a flu, you should then avoid working out and rest until you recover. Don’t try to sweat it off, cause it might get you feeling worse. For example, If you work out when you have a cold it might develop complications such as bronchitis or sinusitis . Instead, Go to bed early and get extra sleep, drink plenty of fluids, avoid alcohol, allow your body to rest and recover your immune system. Besides, the flu or cold will be contagious for the first five to seven days, so you might also infect everyone at the gym.
  • If you have a fever, with a body temperature exceeding 38 degree Celsius, then you should consider resting for few days, and avoid all sort of exercises. Exercising will increase your body temperature internally, and this will make you even sicker. It might sound bad for fit people who work out every day, but the good news is that they usually recover from illness quicker and experience milder symptoms than others.
  • Now, when should you workout after you recover? Always listen to your body: take it easy and slow for a few days and then increase gradually. Start with a 75% effort and then give it your all. Usually a cold needs up to 2 weeks to completely recover, so pay attention to your body signs; if you are experiencing fatigue, dizziness or any other symptoms,  then choose a workout in favor of improving your health and not worsening its state.
Khaled Hafez
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train with khaled - spiderman push up

Workout Tips to Try At Home. The Spiderman Push-up

Hello Dear Friends, and Welcome to my Blog!
This month’s workout is the “Spider-man Push- Up”!
The Spider man push up exercise is a variation of the standard push up, that adds in hip flexion. Named as the action resembles Spider-Man climbing up a wall, but just on the floor. The spider-man push up is excellent for improving hip flexibility and incorporating an oblique crunch.
Equipment Required: none
Technique:
  1. Start in the standard push up position, with your hands under your shoulders and your body in a straight line
  2. As you lower your torso towards the floor, bend your elbows out to the side.
  3. At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
  4. As you bend your elbows out to the side and lower your torso toward the floor,
  5. Repeat this action, alternating side

Workout Tips to try at Home. Mountain Climber!

Hello Dear Friends,
This Month’s workout is the Mountain Climber!
It is a strength-training workout. It works several joints and muscle groups simultaneously. The steady running motion targets your glute and leg muscles, including your quadriceps and hamstrings. Your core muscles, including your back, hips and abs, work hard to keep you stable.
How to do it?
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.
Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps.

 

My New Year’s Resolution: Get Fit

Hello Everyone, and welcome to my blog!
Merry Christmas & Happy 2018! May all your days be blessed with joy, peace and health.
I am so excited about the coming year and allow me to thank you for your support throughout this amazing 2017, it`s been a great success!
I take it  from here to discuss with you “New Years Resolution”!
The best part about new year is the hope it inspires. It is a new beginning, we put the past behind us and we start over!
We are full of hope and determination! We hope our lives change for the best, we hope to make a dream come true and we hope we become a better version of ourselves, maybe get fit, lose weight, improve our health, etc…  However, to make it happen we have to work for it.
I think most of us, including myself, always worked out the same plan. We wrote down our list of decisions and appointed January 1st our start date. Of course, we were fully drunk and tired from new years eve, so the first day doesn’t count, and so does the first week. We start postponing and it hits us along the way, and then we realize we re too lazy or too late. The enthusiasm is gone.
As you read below, I will give you few tips which I believe will help you stick to your health and fitness resolutions and make them happen:
1- “Begin with the end in mind”. They say that vision is the key to any success, and I couldn’t agree more! We must visualize ourselves in the perfect Job, perfect Body, our dream car … That image in our head will help us build and improve ourselves to  become that person eventually . This is our inner motivation that helps us rise up again every time we fail .
2- Set realistic goals. Dream Big, but also dream smart. A high percentage of failures  happen when we set unreachable objectives. A good way to do so is to divide your big goals into small ones, for example if you wish to get the six-packs, aim first to losing the additional weight, losing the fat, training and eventually the six packs.
3- Start immediately and make it a habit.  Your Habits will form your destiny. One of the biggest mistakes that keep us from achieving our dreams is our habit of postponing and delaying. Commit yourself to working out until it becomes a habit. Later, When your health improves, fitness will become  part of your life style, and you will actually try to influence those around you to do the same.   
4- Prioritize and simplify. You don`t need a billion goal. It is the quality that matters. Set few important goals, and arrange them by priority, and then hit it off. As many goals may be connected, start with the most important and the rest will follow gradually. This way you could stay in control of managing your list of resolutions if you need to modify it.
5- Do not compare. You don’t know what others had to do to get there. Since every one of us has a unique story, try to stay focused on yours. Do not allow negative people to influence you, whether they failed or succeeded, let your inner motivation and purpose be your guide.
6- Stay positive. As the year goes by, We might feel demotivated at times, frustrated with negative thoughts and setbacks. It is very important to stay optimistic and patient. Remember, every small step in the right direction is a step towards success. When it comes to improving your health and getting fit, you must realize that it is a process and it doesn’t happen overnight.
7- Hire a professional. Earlier, I wrote about the benefit of hiring a personal trainer. One of the benefits was consistency. When dealing with a professional you will be able to see results faster and feel more committed, motivated and dedicated. The trainer will be able to track your performance and guide you to the best practices to improving your health and losing weight. 
 Khaled Hafez