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Train with khaled

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




lose weight
before and fter
 “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


“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



“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

personla trainer, khaled hafez, train with khaled

Binge Eating and Ways to Stop it!

Dear friends,
Welcome to my blog! This month`s topic is about binge eating. I have many friends, family members and even my own clients seem to fall in the trap of this disorder. Some people workout on daily basis, but they never seem to lose weight although they have been consistent with their training routine. It is very critical to know the importance of our nutrition habits and food diets, and how it can affect our weights, moods and even emotional stability.
In my observations I have realized that some of them suffer from “binge eating”, which means
the consumption of large quantities of food in a short period of time, typically as part of an eating disorder.
Although they might not admit it, many people seem to use food as an alternative to fill emotional emptiness, boredom, anxiety, depression and more.
So, someday you feel depressed, anxious, and angry, so you head for the refrigerator and stick your spoon into a gallon of ice cream and you binge, the next thing you know you also ate the cake, the chips and whatever was there on the table. Then you feel depressed, anxious, and angry about bingeing and despair of ever being able to stop,
It’s not so much the amount or what you eat, but what it feels like. Is the food in control? After the first bite, can you stop?” If the answer is no, you’re on an eating binge. And I must say this can happen to anyone of us, but as it might affect our bodies and health on the long run, allow me to present to you way to prevent binge Eating:
Stop nighttime binges. On its simplest level, binge eating at night is often brought on by
starving all day, thus Doctors recommend that you eat a sensible breakfast and lunch, and you’re less likely to clean out your refrigerator at night.
Do something. Take your mind away from your forbidden food by focusing on
something that takes all your concentration, like reading a book or playing a puzzle, you can go for a walk. Just engage yourself in a mind full activity away from food. You will notice that you are really hungry, food just seemed as a waste of time and you can actually survive the rest of day.
Wait. If you feel the urge to binge, set the kitchen timer for 15 minutes and try to figure
out what’s going on: are you really hungry? Or is it because you are probably angry, bored…?If so, try to figure out why you feel so upset, and instead go for a run or a workout, talk to someone, just for you know, food won’t solve your problems”
Forgive yourself. You didn’t start bingeing overnight, and you won’t be able to stop that quickly either. Each small step that you take away from bingeing will help you feel better about yourself, but it can take some time to change your behavior completely. Forgive yourself in advance for setbacks. And just remember: To succeed, the trick is to try and try again.
Record your indulgences. Even if you’ve just eaten the whole box of Cadbury chocolate fingers or that large Lays chips, it’s not too late to do something about the binge, Write it down and track your eating habits, it will help you keep track and you can work on resolving what triggered the binge, so that you can figure out what to do differently next time.
khaled Hafez
train with khaled

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
train with khaled

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

What are the best Butt Tips?

Hello Dear Friends and Welcome to my Blog!
It’s Summer already! The heat is up and everyone is working hard, trying to look their best in swimsuits before hitting the waves.
A body part that is always under focus of almost most Women and Men is the “butt”. Everyone is looking to tone their lower backs as it really affects the overall look of a healthy fit body.
Below, I have managed to collect the best tips to toning and working your Butt muscles for the best look this summer.

1. Use Weights, Not Just Your Body Weight
It is all about saving time, so try to add weights to basic moves like squats or step ups to maximize your results. You will work your glutes harder and burn more calories. Place a body bar or barbell across your shoulders, or hold dumbbells.

2. Try the 30 Second Rule
Instead of rushing through squats and lunges, try to hold for 30 seconds at the lowest point of the move. This, not only helps to spice up your routine but also allows you to take an extra deep contraction through your glutes and core and stabilize your spine before lifting back up.

3. Take It Slow
When I see people swinging their weights quickly at the gym, I have to stop myself from walking over and correcting them. most people think that the faster they lift, the sooner they will finish, but rushing through your strength routine not only cheats the clock but also shortchanges you of your results. Slow down by pretending you’re underwater; take at least 4 counts to lower into a squat, and then 2 to 3 to come up. Your muscles will have time to fully contract, maximizing the move’s potential.

4. Do Mini Workouts All Day Long
Try to make the most of mini breaks throughout your day. keep a set of ankle weights in your desk drawer for example and do standing leg lifts or leg extensions during phone calls. Waiting in line at the bank becomes a chance to do calf raises. on walks, try to do lunges. All those quickies add up to a better booty.
5. All Time Favorite Butt Moves:
The Bridge
It might look easy, but this exercise will end up kicking your butt. Here’s how to do it: Lie face up on the floor, knees bent, hands at sides, abs engaged, and lift hips 10 to 15 cm. Lift hips 3 cm more while pressing into palms; hold for 3 seconds, then lower back to first lifted position. Do 15 times. Next, do the same move with right leg extended toward ceiling, squeezing through left glute. Do 20 to 30 small pulses; switch legs, repeat.


Modified Warrior 3
Stand with hands on hips, knees slightly bent. Bend forward from the waist, bringing torso parallel to the floor while extending right leg behind you, foot flexed. Bring arms out to sides and slowly bend your left knee 10cm, then straighten. Do 10 to 12 times; switch sides.


Side Squat
Many people hate squat because it’s hard and, well, it hurts. But it’s one of the best lower body strengtheners: the weighted lateral squat. To do it, stand with legs shoulder width apart, with a 5 to 10kg body bar on your shoulders. Squat down, taking a big step to the right with right foot. Hold for 5 counts, contracting glutes. Return to starting position, dragging your right foot back. Alternate sides for 20 reps.


6. Keep Your Rear in Plain View
If you’re not in love with your butt, you may hide it under long, wide T-shirts. But If you are targeting a body part, make sure you can see it in the clothes you wear. It’s motivating to see those muscles working while you sweat! Focusing on your butt? Wear yoga pants or tight fitting shorts.
7. Stick to Positive Support
Always visualize yourself in the body you are trying to get and keep positive reinforcement. Never look in the mirror to hate your body parts but to motivate yourself into achieving your fitness goal, whether it is losing weight, toning your butt, the six packs, or just anything. Positive self talk is also one tip to believing in yourself and improving your self esteem and motivation.
Khaled Hafez
exercise wonders, benefits, health, happiness, fitness

Exercise Can Do Wonders to your Health!

Hello Everyone, and Welcome to my Blog!
We all know that working out is essential to staying healthy, but we never knew to what extent.
Now, what we should actually emphasis on is how exercise can do wonders to your health!
Want to know why? Read ahead…
Exercise reduces stress. If it has been a tough day, take a walk or head to the gym for a quick workout.One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. So go ahead and get sweaty!
Exercising boosts happy chemicals. Exercise releases endorphins, which create feelings of happiness and euphoria.Studies have shown that exercise can even alleviate symptoms among the clinically depressed. Thus, doctors and therapist usually recommend that people suffering from depression or anxiety or those who are just feeling blue can spend a good amount of time working out, as part of their cognitive therapy.
It Improves self-confidence.On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.
 Exercise controls weight.Exercise can help prevent excess weight gain or help maintain weight loss.When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Increase relaxation and sleep comfort.Working out, even a moderate one can be equivalent to a sleeping pill, even for people with insomnia. Moving before bedtime raises the body’s core temperature. When the body temperature drops back to normal a few hours later, it signals the body that it’s time to sleep.
 Exercise beats health conditions and diseases. Note that regular physical activity can help you prevent or manage a wide range of health problems including stroke, metabolic syndrome, type 2  diabetes,depression, and certain types of cancer, arthritis and falls.
therefore, the bottom line is, exercise and physical activity are a great way to feel better, gain health benefits and have fun. Go ahead and help yourself in order to conquer the world with your good looks and self confidence.
Khaled Hafez

Workout Tips to try at Home. The Plank!

Hey there,
Today I will introduce to you The famous Plank!
This Type of exercise improves Strength.
 you will mainly work yourabdominal muscles, the only equipment needed iss your body!
 Step1: Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Step 2: Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.