8 Tips for Working Out When You’re Pregnant

You’re pregnant! How exciting! Your body will be going through huge changes as your family prepares for its new arrival.

Some pregnant moms might assume that it’s not a good idea to work out while pregnant but in most cases, it’s safe and high beneficial. To help you navigate through the confusion of prenatal workouts, here are eight tips.

First, Talk to Your Doctor

The first step of your journey to working out while pregnant is consulting your doctor. Every woman is different and some pregnancies will be considered “high-risk.” How far along you are will also impact your suggested pregnancy/pregnant style workout regimen.

Listen to your doctor and don’t disregard their recommendations. Even if you practically lived in the gym before you became pregnant, your body is taking on a whole new challenge. Now’s the time to treat your body with the utmost care and concern. That doesn’t mean you need to stop working out, but you do need to make some adjustments.

Keep Things Simple

Whether you’re new to working out or you love being fit and active, it’s important to keep it simple when you exercise during pregnancy. It’s not the time to try new things, set new fitness goals, focus on weight loss or toning, or give yourself a challenge.

Working out while you’re pregnant is all about staying as healthy as possible for both you and the baby, preparing your system for the miracle of birth (which is no easy physical feat).

No need to be in the gym all day every day. Start slow and steady with two or three days a week of low-impact workouts like swimming or safe yoga. Then, work your way up as your body adjusts so long as exercise is making you feel better, not worse.

If You Used to Do Intense Cardio, Switch to Low-Impact Exercises

You might think your body can handle a full-on cardio session if that’s what you were doing before pregnancy, but it’s still important to be careful no matter how fit you are. Intense cardio sessions often come with jolting, bouncing, and jerking movements that aren’t safe for pregnant moms.

Instead, switch to low-impact cardio like walking and swimming.

If You Used to Lift, Decrease the Weight

In general, your weight lifting routine will probably have to change drastically. No longer is it smart to push to your limits and lift to failure.

Instead, lower the weight and do more reps or transition to bodyweight exercises while pregnant.

Start Walking, If You Don’t Already

While pregnancy itself is no walk in the park, taking walks is one of the best things you can do to stay active while pregnant. Sometimes, it’ll feel like all you can do to put on some sneakers and walk around the neighborhood. Still, it’s an important routine to get used to.

Especially once the baby is born, you’ll be thankful that you got into a walking routine while pregnant since it’s a great way to work off the baby weight in your first weeks and months post-partum as well.

Make Sure to Stretch

Often overlooked in “normal” workout routines, stretching while pregnant can do wonders in terms of how you feel. Daily stretching can help relieve aches and pains as well as any cramping you might experience due to your pregnancy.

As your body changes, stretching helps maintain your posture and gives the baby more wiggle room. Prenatal yoga is a great way to stretch safely and are gentle enough to do through all the stages of pregnancy. It’s great stress relief too.

Listen to Your Body

Perhaps one of the hardest things for humans to do when it comes to fitness is listening to their body. Like, actually listen.

That means not making excuses when your body craves movement and not pushing past your limits when it’s time for a rest. Especially for pregnant women, your bodies will be changing so much, so quickly and it can be difficult to read the signals.

Whether it’s your first pregnancy or third, every time is different. Acknowledge the changes and respect yourself enough to be honest about where you’re at.

If you’ve been lazy for a while and you keep telling yourself you’re “eating for two” and deserve another slice of cake, go for a walk instead. Or if you’ve been at the gym four times this week already and you can barely keep your eyes open, take a nap.

This skill will come in handy once your little bundle of joy arrives, too!

Exercises to Avoid During Pregnancy

Even if you’re no stranger to working out, there are some movements to avoid during pregnancy.

– Spinal flexion or extension such as crunches or mountain climbers
– Rotation with flexion or extension such as bicycle crunches and yoga pose twists
– Downward-facing positions such as planks or holds in downward-facing dog
– Prolonged periods of lying on your back such as dead-bug or leg lifts
– Heavy lifting, high impact exercises, and holding your breath

Staying safe when you work out while pregnant is the most important part. So, talk to your doctor and come up with a plan. You’ll thank yourself later for staying fit during your pregnancy.

The Truth About Diets – Keto, Vegan, Carnivore, and More

Whether worried about weight or convinced that there’s a way of eating that can change your life, diets are on a lot of people’s minds. Everyone knows someone on a diet, whether it’s keto, carnivore, or totally plant-based.

Right off the bat, we’ll remind you that there’s no such thing as a perfect diet. From one day to the next, our energy levels, hormones, and cravings change. Plus, we’re all physiologically very different so what works for one person might not work for you.

Still, there are pros and cons to any way of eating and we’re breaking things down for you. Here, we’re talking about three popular diets: keto, vegan, and carnivore.

Overview

Keto
Keto is a low-carb, high-fat diet centered around sending your body into a ketogenic state. By replacing carbs with fats, it works with your metabolism to increase its ability to burn fat instead of carbs. This is called ketosis.

There are a few different kinds of keto including a standard keto diet where you eat 75% fat, 20% protein, and 5% carbs or a protein keto diet with 60% fat, 30% protein, and 5% carbs. Keto is also often used in conjunction with intermittent fasting to further boost ketosis levels.

Spikes in blood sugar levels and insulin levels can lead to a plethora of health problems and keto, being so low-carb, helps curb those issues.

Vegan
A vegan diet is characterized by eating only plant-based foods. This includes no meat, cheese, milk, eggs, or animal products of any kind. Some people adopt a vegan diet for animal rights reasons while others go vegan for personal health or environmental reasons.

Foods that make up a vegan diet are vegetables, fruits, nuts, seeds, and legumes but there are some variations in the way people do a vegan diet. You can be a raw vegan, whole food vegan, or junk food vegan.

However, by excluding so many food groups, you are likely to develop deficiencies in certain micronutrients. It’s very important to carefully plan your vegan diet to include the necessary supplements such as Vitamin B12.

Carnivore
A carnivore diet is almost the exact opposite of a vegan diet. This diet has gotten a lot more attention in recent years and it’s characterized by eating all meat and only meat. There isn’t a lot of research on the carnivore diet, but many people have seen positive changes in their autoimmune diseases, mood disorders, and more. There is very limited research on this so far, so we recommend approaching this diet with caution.

It is quite restrictive since someone on a carnivore diet can eat only meat, fish, eggs, and dairy.

Pros and Cons

Keto
One of the biggest pros of doing a keto diet is that since fats and proteins fill you up longer than carbs, you’re likely to feel satisfied longer and with fewer cravings. Plus, people who do the keto diet can have foods like cheese and cream so many people are able to fully enjoy their meals on keto.

A downside of keto is that some people experience what’s known as the “keto flu” for the first few weeks as their bodies get used to burning fats instead of carbs which can cause nausea and low energy.

Vegan
One benefit of a vegan diet is that, when done the right way, you’re often eating very fresh, healthy food. People report losing weight, increasing their energy, and some research even suggests cancer-preventing properties.

The bad news is, it’s very easy for vegans to be deficient in essential vitamins and nutrients. Although there are some of the same nutrients in plants as there are in meat, it doesn’t metabolize the same way in our bodies. As a vegan, getting sufficient proteins also requires a concentrated effort. Therefore, vegans must be diligent about keeping up with their supplements.

Carnivore
Similar to the keto diet, a carnivore diet with all that protein can mean you feel fuller for longer and therefore consume fewer calories which may lead to weight loss.

But probably the biggest negative about the carnivore diet is its lack of research-backed claims. Plus, with so many restrictions, it’s incredibly hard to maintain.

Risks Associated with Restrictive Diets

The main risk of all three of these diets is that they are restrictive. The way we see it, a diet filled with real, whole foods is always the best way to go and eating intuitively and without rules or restrictions is the best for both physical and mental health.

The Truth About Abs

The desire for six-pack abs is a common one and if having them is your ultimate dream, you’re not alone. However, some people think that getting abs is something that’s just unattainable for them and that nothing they do can change that. We’re here to tell you that it’s possible for everyone.

If you want to look and feel your best with abs like you’ve never had before, we’re here to share the process of gettings abs and explain what you’re missing.

How to Get a Six Pack

Depending on your current level of fitness, how much work you need to do to get the ultimate abs will vary. We all have abs, it’s just a matter of lowering our belly fat in order to show them off.

The first step is to adjust your diet. You absolutely must reduce the food you’re eating so you’re in a calorie deficit. That means eating less calories than you’re burning. Always focus on eating fresh, real, whole foods instead of anything processed. Make sure you’re getting plenty of protein. You’ll not only feel fuller which can curb cravings for unhealthy food, but a high-protein diet promotes weight loss and muscle growth.

Staying hydrated is another thing to stay on top of when you have the goal of getting six-pack abs. Not only is drinking enough water essential to pretty much every healthy function in your body, but it also plays a role in waste removal and curbing your appetite which both are pivotal to weight loss.

Next, introduce more cardio into your routine. Cardio, also known as aerobic exercise, increases your heart rate to help burn more fat. Some examples of cardio workouts include walking, swimming, jogging, cycling, or playing sports.

HIIT workouts are another great way to lose fat and show off your abs. HIIT stands for high-intensity interval training and it keeps your body in an anaerobic state by going back and forth between periods of extreme effort and rest. It boosts fat loss by training your heart rate to recover to its resting state more quickly and trains your metabolism to continue burning fat even after you finish your workout.

Don’t obsess about doing “targeted ab workouts”. Although ab exercises are great for making your abs stronger and slightly bigger, they don’t help you burn fat. As long as you have fat covering your abs, they won’t show. Focus your effort on the points we mentioned above and you’ll see those packs in no time!

There’s No Such Thing As “Stubborn Fat”

Although we hate to break it you, there’s no such thing as “stubborn fat.” As a personal trainer, Dubai residents commonly complain of their belly fat or love handles are stubborn and they don’t know what to do.

With no disrespect, the belly fat isn’t stubborn. You just haven’t lost enough of it yet. And that’s ok! It just means you need to stick to your weight loss program for a little longer.

As you read through the above steps to getting six-pack abs, notice which parts of the process you’ve been slack with. Maybe you aren’t doing as much cardio as you should be. Maybe you’re not drinking enough water or eating enough protein.

But, again, probably the most important thing to make sure of is that you’re burning more calories than you’re consuming. This doesn’t mean you should starve yourself (or anything of the sort!) and it doesn’t mean the deficit has to be huge. It just means that you should be working off more of the calories than you ate.

With a personal fitness trainer, Dubai clients see the best results in terms of achieving their goal of having a six-pack due to the assistance. Such a specific goal can sometimes lead to unhealthy steps to reaching that goal, so it’s important to consult an expert that will not only keep you on track, but also make sure you’re doing everything in the healthiest way possible.

So, whether you want to be your fittest and healthiest self, or you feel your best when you look hot in a bathing suit, getting abs is a solid goal to work toward. And we’re here to help!

The Squat Form Debate: How Low Should You Really Go?

In the fitness world, there are few topics that cause as much debate as is the proper depth of a squat. Some say that you should only squat until your hips and knees form a 90-degree angle. Others swear by the maxim “ass to grass.”

So, how low is too low to squat? And how do you know if you’re not squatting low enough? Funnily, squat depth has less to do with your legs and more to do with your back & hip structure.

In an attempt to solve the mystery of squat form, let’s explore whether or not there’s a “perfect” way to do them and how low to squat for your specific body type.

Is there a “perfect” squat form?

If you’re looking for a one size fits all solution to why squats feel a bit off in your workout routines, unfortunately, there is no “perfect” squat form. However, there is an ideal form for your specific body. Only you can identify which foot position is ideal for you – feet narrow, feet wide, toes pointed straight, or toes pointed outward.

Squatting in its current most popular form often includes adding a barbell to your shoulders. This is where it can become dangerous and where your focus should be on your lower back / pelvic area.

Most individuals cannot safely squat ass-to-grass because of limited flexibility (e.g. ankles, hamstrings) or the length of their bones (e.g femurs). These limitations cause posterior pelvic tilt (also known as butt wink) where your hips roll under your back. This causes you to lose neutral spinal alignment and puts pressure on your lower back. If you’ve ever done loaded squats and immediately after had a sore/tender lower back, that’s the reason.

How do you adapt to this problem? Reduce the depth of your squat. Only go as low as you can before get butt wink. Having someone record you is a great way to notice your form and fix it.

Does everyone need to squat “ass to grass?”

Simple answer, no. As we explained before, you should only squat as deep as your body allows. You can always work on your flexibility, or adjust your foot position, to increase your squat depth. We recommend getting a qualified personal trainer to assess your form and give you advice for improvements.

Long story short, there is a safe way to squat “ass to grass” as long as you can keep that natural arch in your spine.

Let’s Recap

Ok – that was a lot of information. So, let’s revisit the most important takeaways when trying to figure out how low you should go in your squats.

– There is no single way to squat. You have to find the perfect squat form for your build.
– The most important consideration to remember when squatting is the ability to maintain the natural arch in your spine.
– Get someone to record you and assess your squat form. Alternatively, get a personal trainer to do the assessment.
– Squatting “ass to grass” can be safe if your body allows for it. Otherwise, it’s not necessary to reap the benefits of squatting.

Whole Foods – How to Make Smarter Choices

You’ve probably heard that eating a whole food diet is the best “way of eating” out there. But, if you’re feeling unsure about what whole foods are, why they’re beneficial, and how to make smarter choices for you and your family, you came to the right place.

Read on for everything you need to know about whole foods.

What’s the difference between whole foods and processed foods?

Generally, the definition of whole foods includes food that is in it’s most basic and natural form. Some examples of whole foods are whole grains, fruits, vegetables, beans, seeds, legumes, free-range chicken, grass-fed beef, or salmon.

The concept of eating a “whole food” diet is pretty easy to understand since these are all examples of foods we recognize. Plus, it’s encouraged because eating whole foods makes it easier to know where your food is coming from. It’s the idea that you should recognize everything on the ingredients list in your meals.

This leads us to processed foods. Often, processed foods are packaged, filled with ingredients you don’t recognize, or have added sugars or fillers. It also describes food that may have nutrients taken away, like refined grains that are stripped of their bran and germ.

Let’s compare whole foods to their processed food alternative:

– Whole grain bread is better than refined white bread
– Fruits, veggies, and legumes are better than artificial supplements to give your body missing nutrients
– Grass-fed chicken breast is better than frozen chicken nuggets that often include additives
– Mashed potatoes are better than potato chips
– A bowl of fresh berries are better than fruit-flavored gummy snacks

When you see it on paper, it might become clear that we’re consuming a lot more processed foods than we realize, even if they’re labeled as “natural” or “healthy.” So, what are some practical tips for eating whole foods and how can we make healthier choices when it comes to our diet?

Benefits of Eating Whole Foods

There’s a reason why so many nutrition experts encourage people to focus on eating whole foods instead of their processed counterparts. Many scientists that have studied people who eat a whole food diet have found that they often have more energy, clearer minds, and overall healthier lifestyles.

The first major benefit of eating whole foods is that when you do, it becomes easier to get all the nutrients you need. Unless you have a nutrient deficiency due to a medical complication, when you eat a complete, whole food diet, these whole foods in their natural state can give us everything we need to feel our best.

Whole foods are often nutrient-dense meaning they have more nutrients than processed foods with a similar calorie count. So, instead of consuming empty calories, you’re getting fuel from your food by choosing whole foods.

Plus, when you eat less empty calories, you’re more likely to lose excess weight or maintain a healthy weight.

How to Eat More Whole Foods

So, you might be wondering how you can realistically eat more whole foods. The truth is, processed foods are more convenient (or at least perceived to be more convenient). This is why many people feel like it’s too hard or too expensive to adopt a healthier lifestyle with whole foods.

Let’s set the record straight and start by saying that eating more whole foods can be affordable and simpler than you think. Just a few swaps to the things you already do can make a big impact.

First, shop on the perimeter of the grocery store. In most grocery stores, the foods on the perimeter will be whole foods, while processed packaged goods are in the aisles. Starting on the perimeter makes you more likely to fill your basket with healthy options. Then, make sure you have a strict list of the things you need in the aisles to help you avoid impulse purchases.

Next, make your own sauces and dressing. For many of us, the actual food isn’t the problem, it’s all the extras. Premade spices, sauces, and dressing can be full of preservatives, fillers, and unnecessary calories. Instead, take a few extra minutes and make your own yummy sauces and toppings. They’ll usually taste even better too because you can make them how you like them.

Finally, read the ingredients list. When you’re more aware of the food your buying and what goes in them, the more you’re likely to make a smarter choice. Make sure you can recognize everything on the ingredients lists of your favorite foods.

So, there you have it! For more nutrition-related tips and ideas, book one of our personal trainers in Dubai today!

Maximizing Fat Loss with High-Intensity Training

Maximizing Fat Loss with High-Intensity Training

HIIT workouts are incredibly popular. These quick (but intense) workouts are becoming more and more of the norm. If you’ve ever seen someone sprinting on the treadmill or doing a crazy sweaty circuit in the gym, they’re probably taking advantage of the benefits of HIIT.

Still, even with all its recent popularity, high-intensity training has actually been around a long time, since at least 1910 when professional runners and Olympic athletes used interval training to improve stamina.

It’s no secret that people see fantastic results by using HIIT to maximize fat loss and save time.

The Difference Between HIIT and LISS

First, let’s explore what HIIT and LISS mean respectively.

HIIT stands for high-intensity interval training. It’s characterized by periods of intense activity interspersed with short rest periods. A great example of HIIT-style training is sprinting. You perform at the top of your threshold for a short time before you take a break to recover.

LISS stands for low-intensity steady-state training. LISS is characterized by steadily working at less than maximum effort for long periods of time without a break. Going back to the running example, long-distance running is a type of LISS exercise.

Both have their pros and cons and most fitness experts agree that incorporating both styles into your workout regimen will show the best results. However, it’s been agreed upon that HIIT is best for those short on time. Here’s why.

HIIT is More Efficient

What does a HIIT workout actually look like? Let’s break it down.

HIIT workouts alternate between an extreme stage lasting anywhere from 10 seconds to 20 minutes where the activity is performed at 90%+ of a person’s maximal heart rate. The rest stage lasts 2 to 3 times as long but where the activity is performed at 40% to 50% of a person’s maximum heart rate.

Since your heart rate is being elevated quickly, it is essentially training your heart to recover just as quickly. Experts agree that the effectiveness of HIIT is all about your heart’s ability to pump blood through your body. After all, that’s what fitness is all about – your body’s ability to recover quickly. Long story short, HIIT creates more variability in your heart rate.

HIIT is also effective for two other reasons: it increases your lactate threshold and it can burn fat for hours after a workout.

You know that burning feeling you get during an exercise? That is caused by the accumulation of lactic acid in your muscles. When you do intense training (such as HIIT), your body goes into an anaerobic state (meaning it produces energy without the use of oxygen) and does not remove the lactate from your muscles. Aerobic training, on the other hand, uses oxygen and so you don’t get that burning sensation. One benefit of HIIT is that it increases your lactate threshold and you’ll be able to work out harder.

Furthermore, after a HIIT workout, your body experiences something called Excess Post-Exercise Oxygen Consumption (EPOC). During intense exercise, your body gets depleted of oxygen so after your workout it increases the rate of oxygen intake to compensate. That means that your body continues burning calories for up to 24 hours after a workout. It doesn’t get much better than that!

To sum up, HIIT effectively targets your anaerobic energy system which causes more heart rate variability compared to LISS. A common comparison shows that 20 minutes of HIIT can have the same result as 50 minutes of LISS training. We’re all busy and that extra half an hour goes a long way.

HIIT and Fat Loss

In addition to saving time and having a super-strong heart, HIIT also aids in fat loss.

HIIT contributes to burning calories long after you’ve finished your workout. Studies have shown that HIIT significantly increases epinephrine and norepinephrine levels over the course of three months with just 15 minutes of HIIT per day. This suggests that your hormones are creating a continuous metabolic state post-exercise. In other words, your body is continuing to burn fat while you sleep. It doesn’t get better than that.

For many people, doing HIIT for 25 minutes at a time, for example, instead of an hour of LISS on the elliptical creates a better relationship with exercise for them. And with all of the amazing benefits that have been observed thanks to HIIT, we’d have to agree that it’s worth a shot.

If you’re brand new to exercise, it’s essential to work with a personal trainer to minimize any risks of injury. There is a risk of jumping into HIIT workouts too quickly, especially if your current level of cardio fitness or joint strength is lacking.

HIIT workouts do take a larger toll on your body and if you’re doing strength training, you’ll need to manage your recovery carefully. LISS can work together with HIIT workouts because they can be done more frequently with fewer impacts on your strength training. But again, that’s where working with a personal trainer in Dubai is essential.

The best fitness trainers in Dubai will work with you to gradually increase your stamina and soon enough, you’ll experience all the benefits of HIIT that so many others have come to know and love.

5 Reasons Why You Have Back Pain and How to Fix It

Many people walk around with chronic back pain and have trouble understanding why. Here, we explore 5 reasons you might have back pain and what you can do to improve it.

Issues with Your Spine

When something has gone awry in your spine, it makes sense that it will cause back pain. Your spine consists of various muscles, joints, discs, and nerves and even the slightest tweak can cause some extreme discomfort. Not to mention, most of our movements come from our spine and core muscles, so spinal issues are a big deal.

Some examples of spinal issues that could cause back pain include:

– Herniated or slipped discs where the soft tissue of spinal discs is out of place
– Bulging discs where a spinal disc is slightly protruding
– Degenerative disc disease where your spinal discs start to deteriorate
– Spinal stenosis or the narrowing of your spinal canal
– Cervical radiculopathy or a “pinched” nerve
– Spondylolisthesis where a vertebra slips out of place
– Scoliosis which is an abnormal curvature of the spine

All of these spinal abnormalities, injuries, or issues can cause varying degrees of back pain. Assessing whether or not you have one of these spinal issues is the first step toward resolving them.

An Accident or Injury

If you’ve recently been in a car accident or you were injured playing a sport, it could be to blame for your aching back. Even if you didn’t injure your back specifically, injuries to other areas of your body could lead to back pain.

Every muscle in your body is connected and sometimes even injuring your hamstring could lead to back problems. But, if you strained your back from lifting something wrong or twisting too quickly, back pain is likely to ensue.

Proper exercise, training, and stretches can significantly reduce your chances of experiencing back pain due to an accident or injury. To maximize your recovery, we highly recommend working with a physical therapist or a qualified personal trainer in Dubai

Your Day-to-Day Lifestyle

If you can’t pinpoint your back pain, it’s time to take a look at your lifestyle. Some common lifestyle choices that can trigger back pain include:

– Postural problems and slouching at your desk
– Lifting heavy objects
– Poor exercise habits
– Being overweight
– Smoking
– Walking in heels

If you’re pregnant, this can also commonly cause back pain and even sleeping wrong can cause your back and neck muscles to spasm, tighten, and cause discomfort.

You might be surprised at how some lifestyle changes can vastly improve your quality of life by freeing your back from pain!

If you work at a desk all day, be sure to take breaks to stand up and stretch. Note your posture throughout the day and adjust your chair or workspace to accommodate and better working position.

When lifting heavy objects, make sure you’re using your legs – not your back. And incorporating a consistent workout routine can do wonders for your back pain. By losing weight, you won’t be carrying such a heavy load and your back will thank you.

Medical Conditions

Finally, back pain could be the result of a medical condition. Joint diseases like arthritis, hidden tumors, kidney stones, and even menstruation can cause back pain. Sleep disorders, shingles, and inflammatory infections can also cause your back to flare up.

While some of these medical conditions are obviously more serious than others, it’s imperative that you keep up with regular doctor visits and notice your symptoms.

How You’re Feeling

Our emotions count for a lot when it comes to pain too and feeling stressed, anxious, or depressed can cause back pain as well as amplify any pain that’s already there. It’s always important to maintain self-care routines to avoid falling too deep into emotional downward spirals.

Eating healthy, working out, and taking time for yourself are all great ways to practice self-care. Instead of indulging every evening with a bowl of ice cream, instead think of self-care as delaying gratification for a greater goal: the goal of true health.

Need help with your back pain? By working with the best personal trainers in Dubai, you’ll have access to workout routines tailored to your needs and weak spots as well as learning more about true self-care and health as a lifestyle.

Everyday Things You Can Do to Increase Fat Loss

Losing fat and achieving your ideal body can seem like a never-ending struggle. And while, in the beginning, it might be necessary to make some big changes to your unhelpful habits, overall, losing fat is more about the little things you do every single day.

Many people skip these practical tips thinking they won’t make a difference but we’re here to share some everyday ways to increase fat loss. Here are some ideas.

First, Let’s Talk About NEAT 

No, we’re not referring to your dad’s favorite catchphrase. The NEAT we’re talking about stands for Non-Exercise Activity Thermogenesis. And to steal from your dad… it’s pretty neat!

NEAT is the energy that your body uses when it’s not sleeping or exercising. It’s the everyday things you do throughout the day. This includes doing chores around the house or carrying your small child through the mall. Your job can have a big effect on how much NEAT your body is getting.

Here, we’re going over some practical, everyday things you can do to increase fat loss and boosting your NEAT levels.

Small Changes You Can Make to Boost Fat Loss 

The truth is, jobs are moving further and further away from labor-intensive activities and more toward sitting at a desk all day. We’ve become more sedentary than generations before us.

Of course, etching out some time to go to the gym is an amazing way to feel better and get your health in check, but if you’re not getting the results you were hoping for, you should aim to increase your NEAT to burn more calories.

In addition to hiring a fitness trainer, Dubai residents can give the following tricks a try.

Take the Stairs 

Whether you work in an office building or your apartment is on the fifth floor, opt to take the stairs instead of the elevator. It’s a simple yet effective habit to learn. 

Walk to Lunch 

Instead of rushing through the drive-thru or eating while you work at your desk, walk to a close-by restaurant or go out to the park to eat a packed lunch. Not only will your body thank you for the mental break, but it’s also an easy way to boost fat loss with just the slightest extra effort.

And if you think you’re too busy to walk, studies have shown that walking actually boosts productivity and can encourage more creative ideas. When you walk, your mind becomes free to wander and you might actually come up with the idea that’s been stumping you for hours.

Go to Stores Instead of Shopping Online 

While Amazon and Instashop are convenient options, they away some serious strolling time which can improve your overall fat loss. You’d be surprised how many steps you fit in just by running your own errands instead of ordering everything to your doorstep.

Get a step tracker and set a daily goal. Start with 10,000 steps and gradually increase it.

Do the Chores Yourself 

Many people don’t mind hiring someone to do their housework for them. It makes sense when one has a busy schedule and they’d rather focus on spending time with their kids or working on a personal project after they get home from work.

But, the reality is, chores are great ways to burn calories using NEAT. And get your kids involved! Once a week is more than enough.

To be clear, NEAT is not be a replacement for actual workouts. That’s why finding the best personal trainers in Dubai is essential, too.

So, give them a try and prepared to be shocked at how much of a difference these every day switches can make.

Ditching the “All or Nothing” Mentality – Fitness as a Lifestyle

The health and fitness industry is filled with “quick fixes” and 30-day challenges. It’s also filled with ripped bodies sharing how they work out five days a week for two hours a day. So, as you scroll through Instagram on your couch, you’re feeling like you either need to go hard or stay home. Both approaches can easily become unhealthy.

As passionate proponents of fitness as a lifestyle, we’re sharing more about how you can ditch the “all or nothing” mentality when it comes to fitness.

What is the “all or nothing” mentality?

We’ve all been guilty of adopting an “all or nothing” mentality in one way or another. It’s the idea that we either do something to the absolute extreme or we don’t do it at all. It’s the cousin of perfectionism and it never works.

When we’re operating in an “all or nothing” mindset, we’re expecting too much of ourselves. We won’t always feel motivated. We won’t always choose healthy snacks. We won’t always have lots of energy. In fact, we should actually expect ourselves to fail more than we might succeed in any endeavor.

And this shouldn’t be a sign that we’re failures as a whole and don’t deserve to be rewarded for our hard work. It should be a sign that we’re free to make mistakes and that no one is too good to fall off the horse and start over. But, all too often we’re so afraid of not being perfect, that we don’t try at all.

Nothing Happens When You Don’t Try

The biggest failure of all is not trying. You might fall down a hundred times but as long as you keep picking yourself up, you’re making progress. It’s the consistency that matters most.

Some days, just showing up at the gym is something to be proud of. Resisting a second bowl of ice cream was hard but you did it. Good work! When you have absolutely no energy, maybe it’s time for a rest day or some stretching instead of a kickboxing session.

There’s always something you can do to move toward your goals. It doesn’t have to be perfect. It doesn’t even have to be close to perfect. It just has to get done. You just have to try.

The is No “End Goal”

When we are working toward something we want, it’s easy to fall into the trap of expecting an end result. It happens with fitness, careers, and even happiness. We have this idea that eventually, we’ll be fit. Eventually, we’ll have our dream job. Eventually, we’ll be happy. But that’s not how life works.

Instead, we should be focusing on smaller wins and creating a lifestyle that keeps us healthy overall. It’s unrealistic to work out six days a week for years and years, but sticking to the goal of moving your body every day is an important step to a maintainable active lifestyle.

Pushing yourself to the limits all the time will inevitably lead to burnout. It’s not a matter of if, but when. And when you’re burnt out, you’ll be completely derailed. If avoiding burnout means taking the weekend off from your fitness routine and starting things back up on Monday, do that.

And don’t beat yourself up about it in the meantime. Remember, you’re human!

Go in With No Expectations

As with anything in life, we should approach our fitness goals with no expectations. Don’t expect things to happen overnight but at the same time, don’t expect yourself to fail. Social media and pop culture lead us to believe in the myth of “overnight success” but it’s important to resist making those assumptions.

Fitness takes a lifetime of work and it never stops. If you’re expecting a quick fix or an end date to your gym membership, think again. Take your fitness journey day by day, push yourself but be kind to yourself, and after a while, you’ll realize that staying active and healthy isn’t something you dread or are just doing for a while. It’s now your lifestyle.

And that’s the way it should be.

The best fitness trainers in Dubai will never pressure you to work out past your limits. We’re here to motivate, educate, and inspire you to embrace fitness for life! And that means having a realistic approach to working out and nutrition. So, go ahead and ditch that “all or nothing” mentality and let’s find balance with a true fitness lifestyle.

Motivation vs Purpose: Why Purpose Wins Every Time!

Motivation and purpose are two very similar terms but when they go head to head, purpose wins every time. Why is that so? How can we use them both to achieve our goals? What is the true difference between motivation and purpose? 

Defining Motivation and Purpose 

Before we can understand the differences between motivation and purpose, we have to understand what they mean on their own. These concepts are somewhat subjective and difficult to nail down since they are so similar. But here are a few definitions that can help us.

Motivation is your reason for behaving or enthusiasm for doing something. When you’re feeling motivated, you probably just finished reading a self-help book or you saw a YouTube video of someone with a healthy gym habit. It’s exciting and you feel energized when you’re motivated.

Purpose is also your reason for behaving but instead of enthusiasm, purpose expresses itself in the form of resolve and determination. This is an important distinction because purpose is long-lasting while motivation is short-lived.

Why Purpose Beats Motivation Every Time 

Whether you’re looking to change your eating habits or you’re hoping to exercise more often, you probably start off feeling motivated and excited about changing your life for the better. The problem is, in a couple of weeks, the excitement wears off and you fall off the wagon.

That’s why we can’t trust our motivation. It’s a fleeting feeling and you won’t always feel motivated to finish what you start. The good news is that this is completely normal and the way to combat a lack of motivation is with purpose.

You can think of your purpose as your “why.” Why do you want to eat more nutritious foods? Why do you want to improve your fitness? Why will you keep going even when motivation fails you? Keep asking why until there’s no higher goal to be achieved.

Your purpose should be something that never changes. For example, your purpose might be:

  • I want to eat healthy foods so that I can watch my kids grow up.
  • I want to exercise more to improve my mental health.
  • I want to explore better nutrition to help prevent disease.
  • I want to improve my health and fitness to perform better in all aspects of my life.

Use Both Motivation and Purpose to Achieve Your Goals 

The thing is, motivation and purpose can work together. Once you figure out your purpose, you’re more likely to stick with it but finding a motivation that’s based more on short-term rewards helps you start in the first place.

Some things that can encourage motivation might be:

  • Signing up to run a half marathon
  • Changing your diet to reverse your Type 2 Diabetes
  • Losing 50 pounds
  • Working out for your wedding day

As you can see, all of these goals are extremely motivational but the problem is, they have an end date. But if you have purpose, you’re more likely to continue on your journey to health even after you’ve met the goal that was motivating you in the first place.

Even if your purpose is really strong, habits must form in order to live your purpose. That’s where motivation comes in handy. Since motivation works with short-term rewards, it’s easier to start a healthy habit when you’re feeling motivated. Then, your purpose swoops in when your motivation fades.

Final Thoughts 

Makes sense, right? Motivation helps us get out of bed and start building better habits, but it only works in the short-term. Purpose, on the other hand, comes to rescue when our motivation goes away and keeps us on track with the habits we built with the help of motivation.

It’s important to get really clear on your purpose and keep it at the top of your mind. Write it down and tape it to your bathroom mirror or the fridge. It’s normal for us to not always feel motivated and it’s essential not to confuse motivation for purpose. After all, we’re not always going to be “in the mood.”

If you’re struggling with a lack of motivation, a personal trainer can help. Our fitness trainer Dubai services not only help with personalized workouts and fitness plans, but we can also help you find your purpose and keep you accountable when our short-term feelings change – because they always will.

Ready to find your purpose?