Top tips to stay committed and motivated to your training

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Most of us can benefit from a little nudge on how to stay motivated and stay committed to our sweat routines!

Here are some tips on how you can help yourself.

Think of workouts as an essential component to your routine…

Most people follow a specific routine to how they prepare for the day or how they commute home from work.

There’s no good reason why working out should be left out of daily routines.

If your mindset is workouts are as essential as showering, brushing teeth, and drinking water, than there’s no real reason why it is not part of your routine already.

Turn working out into a habit…

Whether it’s yoga or a quick 30 minute class, turn sweat sessions into a habit and schedule exercises like how you would schedule in meetings.

Have it as a must-do not just a to-do! Remember it takes about 30-40 days to form a new habit.

Remember to hit refresh from time to time…

Whether it’s a change in playlist or a change in workout type, doing the same thing time and time again can get boring and we all know once boredom sets in we’ll lose enthusiasm for anything.

If you’re one of those regulars at the gym who likes to switch out all the noise and listen to your own jams, browse through different playlists on Spotify or dig through old playlists to refresh your workout beats.

If you’ve been doing the same workout every week for months and you’re starting to lose enthusiasm, then it’s probably time to switch up your routine (even just a little).

Try out a new class one day, try out a new workout another week, or maybe run outside for a change; whatever you decide, the goal is inject something new into your routine.

Find a workout buddy…

This is one of the most underrated encouragement tools of all time!

Find a workout buddy (or a group of you) who will commit to the same sweat routine to help keep you on track.

Rather than each workout feeling like a chore, your workout sessions will feel more like a social occasion (I promise you this slight change made a major difference in my routine).

GuavaPass is the first and largest fitness community of its kind in Dubai, offering an unlimited membership to group fitness classes at over 70 top studios across the city. Find out more at guavapass.com.

This article is written by Tasha Kolonas and originally appeared on the GuavaPass blog. Find out more about GuavaPass’ tips at blog.guavapass.com

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Prepare for the Standard Chartered Dubai Marathon with Jennifer Chalouhi

Sport360 staff 21/12/2017

Dubai-based personal trainer Jennifer Chalouhi (@jennifercfit) is sharing valuable tips to help people prepare for the 2018 Standard Chartered Dubai Marathon that takes place on January 26.

In the video below, Chalouhi demonstrates some warm-ups and dynamic stretches to show you how to take care of your body while training for the marathon.

Her warm-up routine includes sets using the jump rope, back lunge bench step-ups and jumping jacks. She also shows some key core and strength training exercises like bicycles, Russian twists and planks.

Chalouhi also stresses the importance of hydration and shares a recipe for her favourite power shake.

If you’re preparing for the Standard Chartered Dubai Marathon, let Chalouhi know your reason to run using the hash-tag #RunForAReason.

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INTERVIEW: Power woman and Spartan Race athlete Ivana Kolaric on breaking new ground

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The ultimate feeling: As soon as she finishes one race, Kolaric begins training for the next.

Recently we have been reading a lot about women in different roles in society: a mom, wife, sister, teacher, doctor, lawyer, position of power and much more.

But Ivana Kolaric is different; she works in silence. According to men who compete alongside her she is known simply as “Power Woman”.

Recent results include second in the Oman Spartan Race Sprint Elite 5k and 10k in November; first in the Dubai Desert Warrior Challenge 10k and Ice Warrior Challenge in October; first in the Ajman Desert Warrior Challenge 5k and first in the Al Ain Wadi Adventure Race 10k, both in March; and first in the Spartan Race Open Sprint 5+k in Sharjah last November.

She also participated in the Spartan World Championship in Lake Tahoe, USA, in September. Kolaric doesn’t know what her limit is, she has no limits. The word doesn’t even exist in her dictionary.

She has easily overcome all barriers and obstacles in any races without failure. With such an amazing personality she can face anything, and success is guaranteed.

She doesn’t need to participate in survival TV shows, just give her a knife and she will find a way to survive, as she is prepared mentally and physically for any circumstances: tough courses, challenging obstacles, heat, dust, dirt, muscle cramps, even fear.

No limits: Kolaric (r) s comfortable training men or women.

No limits: Kolaric (r) s comfortable training men or women.

Recently she has been appointed as a Spartan Global Brand Ambassador. Once you meet her it wouldn’t be surprised if they asked her to train an army.

As a woman, she proved that being fit has nothing to do with having muscles. She is an excellent example of “Mix & Match”: elegance and sports wear. She glows in the dark.

Sport360° caught up with Kolaric and asked her to reveal the secrets of her quiet success.

How long have you been in Dubai?

I have been living and working in Dubai since 2015 as a personal trainer and a group fitness instructor. I have been very passionate about sports all my life.

When did you start your Spartan journey?

My journey as an obstacle course racer started in 2016. In 2017, I participated in nine races and so far I took five gold and four silver medals.

What do you feel after finishing the races?

That moment when I cross the finish line! Nothing can replace that feeling of joy, achievement and satisfaction of finishing the race. But soon you realise the finish line is just the beginning of a whole new race.

What is your current training goal?

I am in a process of qualifying to become a Spartan SGX Coach which would make me officially the first female Spartan Coach in the Middle East.

As one of the global Spartan brand ambassadors, what is your role?

I am proud to be one of the Global Spartan Brand Ambassadors and excited to share my passion and knowledge about training and obstacle course racing. I’m eager to engage and motivate people to join the Spartan community. Let’s work together on becoming fitter, healthier and happier.

Tell us more about your role as a personal trainer?

My role as personal trainer is not only to train people to get them fit, but also to educate and help them understand the meaning of fitness, movement, functional training, strength, power, stamina, endurance, healthy diet and much more.

I also try to discuss with them their nutrition plan as it is so much more than which foods to eat and which to avoid.

Moreover, people need to be aware of the condition and needs of their bodies, which is the first step toward a healthy lifestyle. They need to know how to exercise properly, which machines to use or workout to do, how important sleep is and when to take rest so their bodies can recover.

Do you see many Arabs participate in such challenges as Spartan, Dessert Warrior Challenge, Tough Mudder and much more?

You would be surprised to know that people (Arab and Non-Arab) in the United Arab Emirates are always looking for different and unique experiences to test their physical and mental limits and to break out of their comfort zone. I’ve encouraged my clients at all fitness levels to participate in such challenges.

There is nothing called failure in these races; it is a challenge to your own limitations, accordingly I always recommend for new obstacle racers to be trained to become more familiar with the obstacles such as the monkey bars and rope climbing.

As I always say fitness is not about being better than someone else, it’s about being better than you used to be.

Instagram: Ivko_fitness

Email: [email protected]

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