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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!

 

Train with khaled

“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 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 Bicycle Crunches!

Hello Dear Friends,
This month’s exercise is the Bicycle Crunches.  This is mainly an abs workout and it require no equipment. Read below for the right technique:
  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
  • Put your hands behind your head.
  • Bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
  • Switch sides and do the same motion on the other side to complete one rep (and to create the “peddling” motion). Do this exercise with slow and controlled motion.
  • Do 10 reps.

How to Stay Active in Autumn?

Hello Dear Friends, and Welcome to my Blog!

September is here! Summer is almost over, schools are back and almost everyone is resuming their work and life routine. Although it may seem like fun is over, some people feel good about having their lifestyle organized and look forward to starting over a new season, as a new beginning to a better version of themselves.

I would like to seize the occasion to discuss the importance of maintaining a healthy and balanced lifestyle during autumn. Thus, I will dedicate this month’s blog to offer you some useful tips to staying active in Autumn and also to adapting yourselves and making healthy changes to improve your health. Read on for autumn fitness and nutrition tips:

Keep on exercising: Exercise is important now as in any time of the year. As the weather cools, stretching is even more important, as is exercising indoor. Yoga and other flexibility-enhancing movements will help us stay young and fit. Also, it is important to note that we feel as young as our spine is flexible. Our weight work and aerobic activities are  also vital and will help us stay fit, toned, and strong and will support the immune function and circulation. A vital body rarely gets sick.

Boost your immune system: With the changing season, now is the perfect time to boost your immune system.   Mother Nature will help you boost your immune system through some of the best natural immune-boosters such as: drinking plenty of fresh water, eatinng  plenty of raw foods, garlic, lysine, probiotics, Vitamins B, C and D, E3 Live, mushroom, zinc and honey.

 Drink sufficient water and stay warm: You may not feel as hot as over the summer months so you might not feel the desire to drink as much, however, fluid loss is still an important consideration. Avoid cold drinks and ice, and Keep warm and start getting into those yummy soups!

Limit your alcohol intake: Alcohol can have many negative impacts on the body. It is high in calories and lacking nutrient value. Some researchers have also suggested that because alcohol is metabolized in the body first, any food consumed in combination with the alcohol will be more easily converted to fat. And finally, when you drink alcohol, You may be more inclined to indulge or make poor choices because you aren’t able to think clearly.

Eat healthy foods: Diet is an important focus now and you must learn to enjoy good foods. Most of us need more protein and heat generating foods in the colder months. They will keep our blood and energy moving.

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.

Workout Tips to Try at Home. The Kickbacks!

Hello Dear Friends, and welcome to the workout tips section. Our Exercise for this month is the Kickbacks workout. This is a strength exercises, aims to toning your glutes and hamstring muscles. No equipment needed.
Start from a “table top” position, with your back straight, legs hip-length apart and your arms shoulder-length apart.Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  • As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
  • Go back to the initial position as you inhale and now repeat with the left leg.
  • Continue to alternate legs until all of the recommended repetitions have been performed.

 

How to Stay Fit During Summer ?!

Hello Dear Friends, and Welcome to my Blog!
Summer at its peak! It is very hot and humid out there. Also, it is the festivals’ season, the travel,  the ice cream temptations and endless dinners and outings. It is the best time of the year, and you should not miss it!
Still, there is that summer body you worked very hard for during winter, the six packs you almost died for. There is that sexy swimsuit you intend to dazzle people with on the beach, the body top that shows every detail of your figure… You can’t decide what is best, you can’t stop cheating on your fitness plan, and you just can’t help it!
My blog will give you tips on How To Stay Fit During Summer. The purpose is to help those ice cream addicts stay in shape without missing the summer fun!
Now, my first advice is to keep it balanced and moderate! don’t go all crazy to the extreme. I can’t stress on the importance of balancing your food diet, lifestyle and activities. It will always be the best technique to staying fit without feeling deprived; this could lead to going to the negative edge of being healthy!
My second advice is to Stay active: If you are going to the beach, take a ball with you, go for a run, swim, play tennis, have fun moving while you also tan, don’t just sit and eat. If you are in the mountains go for a hike, tour the village on a bicycle, play in the field. If you are traveling, walk around sights explore the city by bike or go on an adventure. it is the best kind of fun. You can also hit the gym for some weight lifting, it will help you tone some muscles for that shirt!
The third tip is about keeping a balanced food diet. I know for a fact, that some foods are just irresistible and we cant have enough of them, and that is totally normal. But if you don’t want to go weight, it is better that you control those craving. Try to avoid eating sweets before bed; have it in the morning, or simply go for one scoop of ice cream instead if three. If you are planning a yummy dinner at night and you know you are going to cheat, then have a light lunch during the day, or allow yourself one cheat day or meal during the week.  Again keep it balanced!
Now my last advice is about staying dehydrated and keeping your lifestyle balanced. If you are a party addict, and you love to drink alcohol remember to drink plenty of water to keep your body dehydrated and to balance your food intake to avoid gaining unnecessary fats. Sleep for the minimum of 7 hours to help your body improve its metabolism and to avoid feeling tired during the day.
Khaled Hafez

 

 

The Workout Rituals: Get the best out of your workout!

Hello Dear Friends, and welcome to my Blog!
I love Summer, the days get longer, the nights are wilder, and there are plenty of delights to try everyday, plenty of outdoor sports to enjoy, even workouts get more fun and we sweat more, we get the feeling that our body is burning more fat than usual.
I admire people who take advantage of this season to also improve their health and fitness, always keeping it moderate and balanced, they make the most out this lovely hot weather. This article is dedicated to those people out there. I am going to give you tips for the best workout rituals, to make the best out of your training and exercise. These are general tips for weight training and body building routines. I will cover the basic pre and post  workout rituals that have a great effect of on your body and muscle growth. Please read ahead:
Pre-workout rituals:
Eat for Fuel:The timing in which you eat a pre-workout meal or snack depends on your digestive tendencies. In general, munching on something an hour or so before exercise should provide you with an adequate amount of energy; However some people get an upset stomach when they eat too close to a workout. Regardless of the timing, make sure you eat some carbs and protein.Toast with peanut butter is a good option because it contains carbs, fat, and protein. Fruits like bananas, apples, and oranges are complex carbohydrates, which are a more sustainable form of energy. A protein shake or bar also works.
Hydrate: Hydration requirements hinge on variables like age, gender, weight, height, and the intensity of your workouts. As a guideline, it is  recommended that active people drink 500ml of water prior to exercise. Hydration is very important and can’t be understated. For one, you’ll be more comfortable while training and will prevent battling things like muscle cramps and dizziness; plus, studies show that adequately hydrated athletes perform at higher levels than dehydrated athletes.
Warm up: A well-designed warmup increases muscle temperature, core temp, and blood flow. It should also allow your tendons to get warm as well. This will help the muscles work at optimum strength and power. The objective isn’t to get completely drenched. Spend five minutes working at a low to moderate level on a treadmill, stationary bike, or rowing machine.
Post workout rituals:
Stretching: As you perform contraction after contraction during your workout, your muscles are left in a shortened state. Stretching helps to reset your body to a natural position and posture. Thus, When you finish training, you should immediately  stretch the muscles involved in your training. Stretching after a workout helps to reduce muscle fatigue. When you stretch after a workout, your muscles are warm and you benefit from increased blood circulation.
Eat a quality meal: At this point, most men know or at least have heard about the importance of pre- and post-workout nutrition for maximizing training progress. It is so important to get a quality meal with complex carbohydrates, a lean protein source, a milk product, and a few fruits and/or vegetables. This gives your body the nutrients you need and boosts your metabolism to further maximize your recovery and provide you with energy for the rest of your day.
Rest: Rest is by far the most overlooked aspect of a quality training program. After you work out, your body needs time to recover and rebuild. If your body isn’t given a sufficient quantity of quality of recovery  time, it will be in a high stress state, which has negative implications for body composition (fat gain, muscle loss) and performance (decreased strength, speed and endurance). While it’s not always reasonable (or even desirable) to lounge around or nap after a workout, it is paramount that you get a good night’s sleep. This will help ensure an optimal hormone profile and keep your total stress levels under control.

Khaled Hafez

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 Boat Pose!

Hello Dear Friends,

This months’ workout is the Boat Pose!

This pose could be very effective for ladies who has just given birth. This exercise fights lower belly pooch,an area that can be really hard to tone.

How to do it:

1- Sit with your knees bent, feet flat on a mat, and hands on the ground.

2- Lean your upper body back and lift your legs so your body forms a V. Stretch your arms forward, palms facing in.

3- Tighten your lower-ab muscles while keeping your shoulders relaxed, back straight, and chest lifted.

4-Lengthen your legs and engage your inner thighs. Hold for 5 slow, deep breaths, then lower your legs. Do 3 reps.