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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

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.


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January Fitness: How To Stick To Your Fitness Resolutions?!

Hello Dear Friends and Welcome to my blog!
January is always the busiest time of the year for gyms. After a holiday season of eating, drinking, and celebrating, many gyms see their membership double by January. Regardless of all that enthusiasm, gym attendance is usually back to its normal, by mid-February.
Perhaps that’s because, many people fail to commit to what they said they are going to do, after the mood they said it in is gone. Most of the ones I know lack the will power and motivation to stick to their goals and they all fall short.
But you don’t need superpowers or an iron will to commit to being healthier this year. Whether your goal is to do 10 push-ups, run a marathon, or simply take the stairs more can get there!
This month’s blog is dedicated to everyone on the verge to quitting on his fitness goals. Read on for tip on how to How to stick to your Fitness resolutions:

Write It and Measure It

Resolutions should be both specific and measurable. In fact, a recent study found that setting broad, vague, goals can make people depressed. Writing down your goals is not only a great way to accomplish them, but your list can also help you figure out the exact steps needed to get there.

“I want to lose weight” is a pretty common New Year’s resolution, but how exactly do you go from point A to point B? Instead, try setting a more specific goal. For instance: “I want to lose 3 kilos over the next six weeks by eliminating fast food meals and going to the gym three to four times per week. I’ll then maintain my goal weight for six months before setting any other new goals.”

Make Resolutions Manageable and Break Up your Goal

The key to sustainable resolutions is to make small changes gradually. So if your goal is to go from never running to finishing a half-marathon, start training gradually. Begin by walking a few miles twice a week, and steadily increase the workload to jogging, and then running over several months.

Also, an important technique is to break up your goal and give yourself several small resolutions throughout the year. If you are aiming to lose 10 kilos this year. Make your plan to losing 1 kilo per month or so.  A goal that’s either far in the future or far out of your comfort zone can be tough to start, so break the resolution down into achievable steps.

Treat Yourself!

When you hit those hard-earned benchmarks; one perfect pull up, holding a headstand, the first week you managed to run 30 minutes a day, treat yourself!
Choose a reward that won’t undo your hard work: a weekend getaway, a beach day, a spa day, a massage, some new fitness swag, or a movie date. Regular treats divided by goal can help you reach those milestones faster than you previously thought possible.

Ask for Help

Not knowing how to do a certain exercise is no excuse to write it off completely. If you’re curious about new techniques, or find some exercises that are too intimidating, book a session with a personal trainer to clear up confusion, help prevent injury, and learn to love new moves. Trainers and instructors are there to help, so don’t be self-conscious about asking for advice.

Keep a Schedule and Keep your workouts Interesting!

Time management is important for accomplishing any goal, and fitness is no exception. Make your fitness routine work for you: Pick a time of the day when you have energy, schedule a workout, rinse, and repeat.
Also, try to mix and match exercises, experience new classes, training, technique and places. just think out of the box and you will find plenty of ideas beyond the treadmill and dumbbells.
Khaled Hafez

My New Year’s Resolution: Get Fit

Hello Everyone, and welcome to my blog!
Merry Christmas & Happy 2019! 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 2018, 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


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.


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

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.

Workout tips to try at Home. The Bridge!

Bridge or Butt Lift workout
Benefit: Glutes and Hamstrings
No Equipment needed
1 – Lie flat on the floor, on your back with your hands on your side and your knees bent. Your feet should be placed around shoulder width.  This will be the starting position
2- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
3- Slowly go back to starting position as you breathe in.Repeat.

What is your Tummy Type?

Hello Dear Friends and welcome to my Blog!

Spring is  here! Everyone is trying to get their body ready for an awesome Summer! I am so excited and I know most people feel the same way; the beach, the weather, the festivals, the ice cream!!! It is all so good. Men and women start training seriously and work very hard to get in shape, losing extra kilos, and tone their body to look good in that sexy swimsuit!

However, I always say that we, as fitness trainer aim to promote health above all, and we work on improving your health condition before anything else, and your body is a reflection of your general health, and thus being fit is an indication of a good physical and mental state and this my friends has a lot to do with the way you spend your day, your life style and eating habits!

I always receive inquiries from clients asking me how to lose the belly fat or how to get the six packs and the shortest answer is usually adjust your diet and do some training, but if you want to get effective results you have to dig deeper into your lifestyle and habits and this is when the transformation takes over.

So, to help you know the right answer effective answer, I took the initiative to inform you about the tummy types that you might have and what caused this fat accumulation and of course how to make it over again, healthier, sexier and better looking!
Please read ahead:

The first type is called “punctured tire” belly fat
It results from sitting too long in one place and eating too many sugary foods. The first thing to do to get rid of this belly fat is cut down or eliminate soft drinks and alcohol. Then start eating a healthy diet that includes fruit and vegetables, whole grains, lean meats and good fats such as olive oil.

The second type of belly fat is called “stress” belly fat
It is common in people who are perfectionists (thus high-strung and constantly stressed out) as well as those with digestion and other stomach issues. The way to get rid of this belly fat is eat three well-balanced meals a day, don’t skip any, and cut out the junk food (including soft drinks) and caffeine.

The third type of belly fat is called “low belly” fat
It collects in the lower abdomen and results from lack of exercise and eating the same foods on a regular basis. It’s the type of belly fat that otherwise slim people get if they don’t get enough exercise. Getting rid of this type of belly fat involves getting more exercise and eating a well-balanced diet.

The Fourth type is the ” Mommy Tummy: During pregnancy and birth, the abdominal muscles divide in order to allow your uterus and tummy to expand. Almost half of mothers have this condition, known as Diastasis Recti, straight after birth and while it mostly corrects itself around 30 per cent still have it after five to seven weeks, while others have it permanently unless they seek treatment.

The fifth type of belly fat is called “bloated belly” fat
It results from eating foods that disagree with your body and that lack essential vitamins and minerals. Getting rid of this type of belly fat involves eating a well-balanced diet that includes foods and beverages your body tolerates well.

So the first step in getting rid of your belly fat is figuring out which of these four types you have. Once you’ve done that, you figure out how to get rid of it. However, before starting any diet and exercise regimen consult your doctor. Tell him or her what you plan to do (or ask for suggestions if you aren’t sure what to do) and ask if your plan is a safe one. Then get a complete physical so you have a baseline to track your progress.

Khaled Hafez