Fitness, Healthy Living, Online Magazine

Get Serious, Get Personal with Jeddah’s Favorite Fitness Experts

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Some of Jeddah’s personal trainers and fitness experts.


Looking to hike up your fitness a few notches and invest in your exercise regimen? Hiring a personal trainer or having one-on-one classes with a fitness expert can give you customized support, whether you’re just starting out or looking to level up. Here are some male and female personal trainers and fitness experts who can help you out.

Nada Mandoora

nada-mandoora-personal-trainer-jeddah-photographer-lina-mohamed-2017-01-copyA certified IFPA and Les Mills trainer, she gives up-to-date and energetic Les Mills classes ranging from RPM (Cycling), Body Combat, and Body Pump (Weights). She started her own studio, gives classes and provides other trainers space to give their own classes.

Nada’s Pick: I love the food at Wakami Lounge (on Zahra Dist. and Rawdah Dist.) and Roots Salad (rootsksa.com). Their ingredients are of good quality, and I have healthy, delicious choices!

Nada’s Pro-Tip: Figure out what you love – if you love it, you’ll likely be consistent.

Location: N17 Studio, Rawdah Dist.
Mob: +966-553301018
Instagram: n.17fitness

Reem Bakri

reem-bakri-personal-trainer-jeddah-photographer-lina-mohamed-2017-01One of the best NASM-certified trainers in Jeddah with certifications in multiple fitness areas, from boxing to kettlebell to TRX, and also a variety of Les Mills programs, she is also a GEL master trainer, a 3-day course for ladies who want to become group exercise leaders in Jeddah.

Reem’s Pick: I love Olympia Gym (6th Floor, The Headquarters Business Park, Corniche Rd.), it has a breathtaking view! I also love the food at SINLESS (Prince Saud Al Faisal Rd. Rawdah Dist.).

Mob: +966-555090011
Email: albakri_reem@yahoo.com

Dr. Sara Mokhtar

sara-mokhtar-personal-trainer-jeddah-photographer-lina-mohamed-2017-01A martial art specialist (Kyokushin Karate, Muay Thai, and Aikido) who’s participated in a number of events in Australia and Saudi Arabia, including National and International Karate Championships, she’s a winner of 6 trophies and 2 medals. She also founded Sarate, a martial arts school for kids and ladies.

Sara’s Pick: My favorite shop for sportswear and accessories is DT Sports KSA (Jawad Center, King Fahad Rd.).

Location: N17 Studio, Rawdah Dist.
Mob: +966-546668299
Instagram: sarate85 / saramokhtar

Hanan Al Shehri

m08a6598One of the most inspirational yogis we have in town, she has been in this journey for more than 3 years, giving classes in her own studio “Hoakelei.” She has multiple packages customized for your needs – whether you’re a busy person, or just curious about yoga.

Hanan’s Pick: Hanan’s Pro-Tip: Get a minimum of 3 recommendations from different people who have tried a trainer or gym. Don’t just follow a workout trend because it’s cool. Understand the workout you’re getting yourself into – do your research.

Webhoakaleilife.com

Fawaz Altassan

img_9485A fitness specialist who has ISSA certifications in personal training, fitness nutrition, and exercise therapy, he is also CrossFit and Zumba certified. He has a personal training center where you can choose your goals and packages accordingly, whether it be training for weight loss, body building, and rehabilitation.

There are 3 Fawaz Altassan (FT) Personal Training Centers in Jeddah: 

  • FT Personal Training Center (Male)

Location: Rawdah St., Near Bagedo Clinic
Mob: +966-506376426

  • FT Personal Training Studio 1 (Female)

Location: Khalidiyah Dist. Near Saudia City Compound
Mob: +966-543222231

  • FT Personal Training Studio 2 (Female)

Location: AlMurjan St.
Mob: +966-543222318

Marcus Davis

marcus-personal-trainer-jeddah-photographer-lina-mohamed-02A former professional athlete whose goal is to have a positive impact and empower people through health and fitness, he has multiple certifications, from Strength & Conditioning Specialist, to Boot Camps, to kettlebell training, and the list goes on.

Marcus’ Pro-Tip: Attaining that mental edge in life starts with having a positive attitude. The primary goal is to keep moving. Our bodies are made to be mobile and functional in all facets of life.

Mob: +966-502041804
Email: coach@bootcampksa.com
Instagrambootcampksa

Brendon Bantjes

brendon-personal-trainer-jeddah-photographer-lina-mohamed-02A CrossFit specialist with a Sport Management Diploma, and CrossFit Level 2 and CrossFit Kids certifications, he gives classes in Arena MMA and Fitness.

Brendon’s Pick: I like the healthy options on offer at Boga (on Sultan Rd., Malik Rd., and Tahlia St.).

Brendon’s Pro-Tip: Start in the kitchen – we tend to treat ourselves a bit much here in Jeddah as it’s one of the main entertainment activities, so diet is key. Also, start your kids early – get them into training activities.

Mob: +966-540924752
WhatsApp: +27838683438
Email: bantjes87@gmail.com
Instagrambantjes87

Alain Edene

alain-personal-trainer-jeddah-photographer-lina-mohamedAlso known as Alain the Caveman, he is a weight loss and boot camp specialist who is certified in PICP level 4, Bio signature 2, and is also a nutritional medicine profiler.

Alain’s Pro-Tip: The key is to move! Don’t over-complicate things, there isn’t a perfect workout. Walk, run, join a boot camp or a gym, do CrossFit, hire a trainer – as long as you move, you’re headed to the right direction.

Email: edenefitness@yahoo.co.uk

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Fitness, Healthy Living, Online Magazine

Floating FITCAMP

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Get fit on the New Francesca boat!


After leading effective fitness camps from 2015, FITCAMP, the Fitness Playground, in collaboration with FITboxKSA (founded by Yasmine Hassan), planned an exciting, unforgettable fitness trip called the “Floating FITCAMP,” which took place in May 2017. This camp consisted of a 5-day fitness and lifestyle safari inspired by the passion for movement, adrenaline, adventure and nature. As mentioned in the name “Floating” it is literally a fit camp on water!grouppicture1

As interesting as this sounds there’s more to it; they cruise the waters of the Red Sea with the Colona Divers, having everyday stops in different neighboring islands such as Tawila, Jobal, Gaysoum, and Dolphin Reef.  fitcamp179

FITCAMP’s main goal is to inspire, empower, and encourage people to live healthier, happier, and more active lives; they are not only targeting fit people, but also encourage unfit people to join. There are a number of opportunities to learn and engage in movement patterns within a safe environment with qualified practitioners who want to help. There are different specialized fitness practitioners onboard from functional-training, yoga, calisthenics, weight lifting and so on. Fun Water sports brought to the program include scuba-diving, wake-boarding, kitesurfing, snorkeling, and stand-up paddling; of course all this is included within the package! Their ultimate goal is to provide a one stop for all.fitcamp148

During the free-time, you will be spending it enjoying music, BBQs, sharing stories, getting to known each other, etc. All this is done on a boat, “New Francesca,” which has 10 shared accommodation rooms, with access to fresh water, clean bathrooms, and comfortable beds. All healthy meals are freshly prepared on the boat by the resident chef.fitcamp104

And the finale to this, is a masseuse who is onboard to massage your soreness away!

THE NEXT TRIP!

Date: Oct. 4 – 8
Contact Yasmine for more info and how to join them!
Email: yasmine.h.hassan@gmail.comfitcamp61

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Healthy Living, Online Magazine, Wellness

Foods To Beat Your Holiday Extra Bloat

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A list of de-bloaters to help your stomach shrink!


Peppermint Tea peppermint-tea

Peppermint tea is known to calm down the entire digestive system; drinking it after your indulging session can also eliminate gases.

Instant Oatmealoatmeal

It is suggested that eating plain instant oatmeal instead of a pastry in the morning will keep your bowels regular since oatmeal is a good source of soluble fiber.

ParsleyParsley-Website

Parsley is known as a natural diuretic that helps get rid of excess fluid out of the body as well as providing you with bone building vitamin K and immune boosting vitamin C.

FennelSOG-18037-1

Fennel is known to be a digestive stimulant and it boosts bile production in order to help break down foods; sipping it post meal will give you a good de-bloating fix.

BananaFresh-Banana-substances

Bananas are known for their high potassium levels, and these high levels of potassium help your body get rid of belly-bloating sodium and excess water retention. The morning after your binge, have a banana with peanut butter, or a banana smoothie.

Yogurt500-greek-plain

If the bacterial balance in your gut is off, it causes gas and bloating. Hello probiotics!! The bacteria found in yogurt can rebalance the gut and improve your digestive health; try to avoid the sugary ones.

WaterWater-Bottle-3

When there is not enough fluid in the body, sodium will cause retention to all the fluid you have; that’s why it’s always recommended to drink more water.

Gingerginger

Ginger is an anti-spasmodic that aids digestion and relaxes the digestive tract muscles.

Breakfastomlet

Having breakfast will wake up your digestive tract and help move food. Having something light like an omelet with veggies would do the trick.

Coconut Watercoconut-water

Potassium-rich coconut water can help neutralize all that salt you take in when you overeat. To speed the de-bloating process, have some coconut water.

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Healthy Living, Online Magazine, Wellness

Why You Just Can’t Stop Eating

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Saying no to bogus hunger pains.


Feeling hungry is your body’s way of telling you it needs fuel to function. However, I’m referring to the days when you just finished lunch, but half an hour later you feel hungry again.

Common reasons you’re always feeling the need to munch.

  1. You Are Not Eating Enough

“When your stomach is empty for too long, your body will release more ghrelin, an appetite-stimulating hormone, leaving you feeling famished,” said Amanda Foti, M.S., R.D., a senior dietitian at Selvera Wellness; this results in overeating. Try eating a healthy meal or snack every three to four hours.

  1. You Are Eating Too Many Carbs and Sugars

Eating carbohydrates and sugar will make it almost impossible to feel satisfied. These carbs give you a sugar rush and a burst of energy and then crash, causing your body to crave more; a continuous cycle of dissatisfaction. Try pairing carbs with protein and healthy fat.

  1. You’re Not Eating the Right Balance of Nutrients

Your snack or meal should have three components: protein, fiber and healthy fat. Together they help slow digestion, keeping blood sugar stable and keeping you fuller for longer.

  1. You Are Not Drinking Enough H2O

Sometimes our bodies mistake hunger for dehydration. When you feel hungry, drink a cup of water; if after half an hour you’re still hungry then you should grab a snack. Always keep a water bottle with you.

  1. You’re Not Considering What You’re Eating

Eating sensibly means paying attention to what you’re eating instead of just chowing it down. Chew your food slowly, picking the most nutritious and filling items.

  1. You’re Stressed

Stress increases the body’s production of the hormone cortisol, which increases appetite. Research and studies found that stress increases sugary and fatty food cravings. These foods will comfort you momentarily, but will increase your snack cravings. Try joining a gym class or walking instead.

  1. You’re Not Getting Enough ZZZZ

Sleep is linked to two hunger hormones, leptin and ghrelin. Leptin decreases appetite and ghrelin increases it. When you are not sleeping enough, leptin drops and ghrelin soars; making you hungry. Aim for eight hours minimum of rest per night.

  1. You’re Suffering From a Medical Condition

If you’ve tried the above and you’re still at “can’t stop, won’t stop,” then it’s your cue to visit a doctor. Some health issues that affect hunger can be hyperthyroidism, depression, diabetes and anxiety.

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Fitness, Healthy Living, Online Magazine

8 Fat Blasting Workouts

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Introducing fun to fitness.


  1. Running
    Burns about 374 calories in 30 minutes.
    The major muscles activated during a run are legs, glutes and core; the highest calorie and fat burning muscles in our bodies. Swing your arms and alternate fast and slow intervals, or better yet, go uphill.
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  2. Jumping Rope
    Burns about 340 calories in 30 minutes.
    Jumping on its own burns calories, so moving the rope gives your arms an extra workout. Switch up your speed and style of jumping; for example jumping on one foot, etc.
    Woven-Nylon-Jump-Rope--Laser-Engraved-_32277049
  3. Hoola Hoop
    Burns about 300 calories in 30 minutes.
    As easy as it looks, this workout will leave you breathless. An adult-sized hoop should reach your chest when you stand up. It might take a while to keep the hoop up at first, but once you get the hang of it, you’re set.
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  4. Tennis
    Burns about 372 calories in 30 minutes.
    You don’t need a partner for this. Just find an area next to a wall or your garage door and hit the ball against it. Stand three to eight meters away, which will force you to hit harder. Alternate forehand and backhand shots to enhance the workout and try hitting the ball consistently for 50-100 strokes.
    Tennis_racket
  5. Dancing
    Burns 221 calories in 30 minutes.
    A favorite workout; burning calories while moving to the beats you enjoy. To make it into a definite metabolism booster: keep the tempo high, choosing songs with fast rhythms and no rest between songs. Try downloading a dance workout to follow or gather some friends over and have a dance night instead of movie night.
  6. Power Walking
    Burns about 170 calories in 30 minutes.
    We mean walking quick enough that it’s hard to keep up a conversation. Take short quick steps, keeping your body upright, and pump your arms back and forth. Alternate two minutes of quick strides and one minute of jogging.
  7. Tabata
    A four-minute workout broken into 20-second intervals of work. You will leave your body with an amazing after-burn.
    branden1
  8. Mountain Climbers, Burpees, Jumping Lunges/Squats
    These series of plyometric exercises are bound to leave you breathless within minutes, but the post-workout effect is worth it. They work large muscle groups, so the fat keeps burning even after the workout.
    Mountain-Climber-low-res

Note: Calorie burn estimates are based on the average weight

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Healthy Living, Online Magazine, Wellness

Your Guide To Healthy Protein Consumption In Riyadh

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Does your body need more protein?


Protein is an essential supplement for healthy muscles, bones and body. Meeting the daily protein requirement is essential, especially if you are working out and placing any form of stress on your muscles. The amounts vary depending on the age, sex, weight, height and activity level of the person.

According to the Institute of Medicine, your daily protein intake coming from protein sources should range from 10 – 35 percent.

Like any other food, overconsumption of protein can harm the body and damage your liver and other vital organs. Furthermore, only a certain amount of protein can be digested in one meal so it becomes unnecessary and harmful to exceed the body’s threshold.

This ideal amount of protein is recommended to be 20 grams.

Photo Credit: bodybuilding-apps.com

Photo Credit: bodybuilding-apps.com

Protein promotes satiety and keeps a person full for long hours since it takes time for the body to digest; this is why you should always have a source of protein in your meals/snacks. Whether it’s a handful of nuts, a protein shake or even chocolate milk.

It is important to remember that having a meal with too much protein is pointless since the body only digests what it needs and stores the rest as fat, similar to other excess food intake.

Admittedly, an active individual who works out on a regular basis, whether it’s endurance or strength training, would require a higher amount of protein compared to a person who doesn’t engage in exercises at all. This is because during a workout your body tears muscle, and in order for it to grow and recover you would need the sufficient amount of protein to help build these tissues and enable fast recovery.

Photo Credit: expertprotein.com

Photo Credit: expertprotein.com

  • In order to maximize benefits, your post workout meal should consist of protein, fats and carbs.
  • With our busy lifestyles, having a meal right after working out can be difficult for some.
  • A great tip is to carry a protein snack which is conveniently available in the market, making it much easier to consume post-workout protein.
  • You can opt for the appropriate nutritional content depending on personal health goals. Always remember that healthy food and lifestyle are the gateway to a happier life.

Protein in Town

Protein Powder

  • GNC Stores
  • Danube Supermarket
  • Nutrition Solutions (Othaim Mall)

Snacks

  • Whites Pharmacy
  • Lulu Supermarket
  • Nutrition Solutions (Othaim Mall)

Juice Bars

  • Farghali
  • 50 Fruits (Exit 15)
  • Juice Time (Murooj)
  • Tutti Mango (Euromarche, Sahara Mall)

Protein Ice Cream

  • Shakes (Hayat Mall, Takhassussi St.)

Or purchase online
Web: Bodybuilding.com
Facebook:  bigbensupplements
Instagram: speedsales, supplements.riyadh

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