As a fitness education company that certifies people to become trainers, we are always teaching our students that our number one goal with our clients should be behavioural change.
We know that small behaviour changes and habits can have a huge impact over time. Most clients come wanting to lose body fat, so we explore what is the smallest change to someone’s habits that can be a big help in this regard.
There is a study that came out recently on the effect plain water consumption has on the amount of calories we consume. The outcome was very interesting. Here’s how the study went.
They looked at plain water consumption compared to how much people were eating. What they found was that for every one per cent increase in water consumption, there was a nine calorie decrease in the amount people were eating.
What that basically equates to, is drinking one extra cup of water – roughly 250 millilitres per day – would equate to around 60 calorie decrease in energy consumption.
Simply put, you end up eating less food. The next part of the study looked at whether participants continue to eat less if they keep drinking more water.
And there was an actual linear progression; if they drink eight ounces versus 16, versus 32, they eat less and less food over a period of time.
What they found in the study was that if you take someone who was drinking a specific amount of fluid per day, and get them to add roughly two cups, that would equate to roughly 150 fewer calories consumed per day.
If you added in another eight ounces that would mean up to 250 calories less per day. That means you’re going to end up eating somewhere between 1,000 and 1,500 calories less per week.
Now, if you know anything about diets, that’s kind of a cool deal because over time that can equate to significant weight loss, by simply having some more water.
In a way, drinking two or three additional cups of water a day is equivalent to a 30-minute brisk walk. Adding something as simple as water to a weight loss programme is easy. All you have to do is get your bottle of water and put it where you can see it.
That visual reminder throughout the day to have some more water can have huge benefits over a period of months and years.
What you’ll find is not only will you feel better and start losing weight, in a couple months you will have a new healthy habit that complements everything you’re trying to achieve.
Heba Abdel Gawad is a Neural Performance Specialist, Z-Health Master Trainer, the Creator of the NeuroPilates method, Personal Trainer and Instructor Trainer. She is the co-founder of body//HACK
The deeper we delve into the world of fitness, the more we seem to come across the word ‘fascia’, to the point where we can’t ignore it any longer.
Similarly, if you’re an exercise enthusiast, this is a great word to add to your vocabulary. But what is it, and why should we care about it?
Fascia is the connective tissue that weaves throughout all the organs, muscles and bones of the body. Think of it as mesh-like body suit lying directly beneath the skin that completely envelopes the body, giving another protective barrier between the skin and the deeper soft tissue.
Hundreds of health, pain, and even beauty issues we face daily stem from fascia, and it is a crucial element in maintaining health and optimal physical function. Why? Because, as you know, all functions and systems of the body support each other, and the fascia connects all of them.
In particular, it plays an important supportive role to the musculoskeletal system by enabling us to perform functional activities like going from sitting to standing and being able to walk, jump and run.
Blood, nerves, and muscles are enveloped and penetrated by fascia, allowing your muscles and organs to glide smoothly against each other.
When you have fascial adhesions and distortions, this can cause poor blood flow, weaker nerve impulses, limited flexibility and range of motion, and a host of other physical ailments.
Though incredibly important, fascia is still one of the least understood tissues of the body. Which is why Real Pilates is extremely excited to announce the Merrithew Fascial Movement Foundation Course at their stunning, new JLT branch.
The course offers a thorough understanding of what fascia is, what is does, how it moves and how to work with it across a range of varying modes.
Paul Thornley, STOTT Pilates Instructor Trainer, and Advanced Neuromuscular Therapist at Real Pilates says: “In a nutshell, it is a course designed to explore our body’s architecture, what it is made up of, and how we can influence this material to facilitate optimal movement.”
Like the musculoskeletal system, the fascial system changes in response to repeated stress and injury, and small variations in the fascia in one area of the body can ripple out and affect the body as a whole.
Any pain, tightness or discomfort you feel in the body usually boils down to distortions in the fascia, and some common conditions you may have heard of like Plantar Fasciitis, IT Band Syndrome, and frozen shoulder are all attributed to distortions in your fascia.
There is even more to learn about how the fascia relates to the nerves, blood and skin, so if you want to get smart about proper body function, injury prevention and healing, get educated about your fascia during this in-depth workshop.
The course is designed to drastically help students recognise movement flaws or restrictions, and how they can be more beneficial in managing the health and function of this connective tissue, and is most appropriate for fitness professionals, movement therapists, personal trainers, yoga trainers, yoga instructors, Pilates instructors and manual therapists looking for simple movement technique to enhance their therapeutic practices.
Paul adds: “Anybody who has a desire to move well, or instructs others in any movement method from therapeutic progress to a rehabilitative approach has a duty of care to understand what they are asking clients to achieve.”
WHAT: Real Pilates’ Fascial Movement Foundation Course
WHEN: May 25, from 13:00 to 17:30 pm; May 26 & May 27 from 10:30 to 17:30. There will be another course taking place later this year from October 19-21 as well
WHERE: Real Pilates at ONE JLT, Dubai
COST: Dh3,670 including all materials
CONTACT AND INFO: For more information, please call 04-4585399, visit www.real-pilates.com or use the Real Pilates free app to book your place. Alternatively, send an email to [email protected]. For any educational enquiry, please contact Bita on [email protected]
The fast of Ramadan is rigorous during the best of times. During long and hot summer days, it may be required observe the fast for as many as sixteen or more hours at a time.
To ensure adequate nutrition and continued good health follow these tips:
1. Prior to Ramadan, a Muslim should always consult with a doctor about the safety of fasting in individual health circumstances.
2. The best time to work out is about just before Iftar (the meal that breaks the fast.)
3. Pick low-intensity activities like walking, and low-impact classes like yoga, Pilates, and Body Balance
4. Avoid intense endurance, plyometric, speed and agility training. Just aim to maintain, not gain.
5. Stop exercising immediately if you feel dizzy or nauseous
6. Even if you are generally healthy, recognize that Ramadan will take a toll. Plan your schedule and meals ahead of time in order to make sure you get the nutrients, hydration, and rest that you need.
7. Eat suhoor just prior to dawn. Yes, it’s hard to get up at that hour, which is why it has many benefits and rewards. It will help you to wake up for the Fajr prayer.
The suhoor meal is Sunnah. And this morning meal is generally recognized as the single most important meal of the day.
Do not overeat, though. Focus on taking in foods that are rich in complex carbohydrates and protein, fruits or vegetables, and plenty of water.
For example: an egg on whole-grain toast, a few crackers with peanut butter, some orange slices, and two glasses of water.
8. During the hottest part of the day, stay in cool areas (indoors or in shade) and limit your physical activity. Rest if possible.
9. Avoid gorging yourself when breaking the fast at sunset. Follow the Sunnah: break your fast with dates and either milk, water, or fruit juice. After the maghrib prayer, continue with a light starter such as soup and crackers. After a long period of fasting, you need to bring your fluids and blood sugar level up without overdoing it.
10. During the early evening (after maghrib), have a healthy and balanced dinner. Do not overeat, and be sure to drink a few more glasses of fluids.
11. During the evening hours, resist the temptation to drink tea, coffee, and soda. When visiting friends or family, ask for glasses of water.
12. Serve yourself, your family, and guests a “dessert” of fresh fruit and nuts. There are lovely choices available in this season, and they are much more healthy than chocolates and candy.
13. Sip on water throughout the evening. Aim for 8 glasses by bedtime. To help you keep track, fill and refill a water bottle with a measured amount of water, and be sure to finish it.
14. Light exercise, such as walking for 15-20 minutes, is best done in the evening hours.
15. Avoid fried and spicy foods as they may cause heartburn or indigestion. 16. Speak to your doctor about an appropriate multi-vitamin. 17. Continue to brush and floss your teeth several times a day. 18. Wash your hands regularly, and avoid those who cough or sneeze. This is important to prevent the spread of viruses (such as seasonal flu and H1N1) and bacteria which may cause illness. 19. Quit smoking! 20. Organise your schedule so that you get enough sleep Matthew Graham is the GM of Talise Fitness Madinat Jumeirah
15. Avoid fried and spicy foods as they may cause heartburn or indigestion.
16. Speak to your doctor about an appropriate multi-vitamin.
17. Continue to brush and floss your teeth several times a day.
18. Wash your hands regularly, and avoid those who cough or sneeze. This is important to prevent the spread of viruses (such as seasonal flu and H1N1) and bacteria which may cause illness.
19. Quit smoking!
20. Organise your schedule so that you get enough sleep
Matthew Graham is the GM of Talise Fitness Madinat Jumeirah