Videos Part 2: Renegade Bootcamp on Jumeirah Beach

This is another video of what Fitness O2's Renegade Bootcamp is like, this one is filmed during the day on Jumeirah Kite Surfing Beach (Dubai), quite an old video, but still captures the spirit of fun workout / boot camp.

How Not To: Essential Tips & Techniques - Planks

The benefits of boot camps are well known to many of us, but what we don't realize is how important it is to mind the technique of the different workouts. This post, by our loyal bootcamper Hadi Hmayssi, is not about how to do an exercise, but rather how NOT to do it:

The Plank:

1. Do not lift your bottom in the air, your body needs to be straight like an arrow.
2. Elbows Elbows Elbows....they should be aligned with your shoulders.
3. Don't hold your breath: breath in and out while keeping your abs contracted, this is a core exercise so you should feel a burning sensation in your stomach.

Stay tuned for more tips, coming soon :).

Videos Part 1: Renegade Bootcamp on Jumeirah Beach

A lot of people are wondering what Renegade boot camp is like, and here is a short video on kite surfing beach in Jumeirah (Dubai) showing some snapshots of it.

7 Days MMA Bootcamp

Check us out in thursdays paper,7 Days news paper is doing a write up on Fitness 02 and our new MMA Fit bootcamps with Tam Khan, Dubai's only Pro MMA fighter.

Schedule: Bootcamp & Workout Sessions

We have released the Schedule for our next workout / bootcamp session cycle, Call (04 347 3440) or Email Us Now to book your seat (info@fitness02.com):

March 7th (Sunday):

• Renegade Bootcamp
• Booty Bootcamp

March 8th (Monday):

• Box O2 Bootcamp
  

March 28th (Sunday):

• Palm Jumeirah Bootcamp

March 29th (Monday):

• MMA Bootcamp

Call (04 347 3440) or Email Us Now to book your seat (info@fitness02.com).

Picture courtesy of istockphoto.com

Snapshot of a Bootcamp at JBR

People often wonder what our bootcamps are like, we thought of telling you a bit more about our famous: Renegade Bootcamp.  The Social Media team at Fitness O2 went to JBR to witness a session.  We got to the meeting point close to Hilton JBR around 7:15pm , since the session starts at 7:30 sharp, and God knows where our trainers take the bootcampers once the session starts, part of the fun!

We were surprised to see a group of very disciplined bootcampers already mingling, chit chatting, and getting in the mood, with the trainers having all the equipment and props lined up and ready, and even giving some encouraging comments to the avid bootcampers.

A bit later, we met up with two of our most loyal bootcampers, Jamil and Shereef, who were kind enough to pose for our camera, looking very fresh and energetic before the workout guys :).  You recognize the veterans quickly: they are always prepared with their bottles of water.  In case you don't know, high intensity workout means, a lot of water!

The session started with some warm up run on the nice sandy beach of JBR, then the real deal started: to our luck tonight's session was very focused on boxing, bootcampers teamed up in pairs, one wearing gloves, the other wearing the pads, and off it went, one minute this, one minute that, swap over, recover, quick water, then a mixture of abs with boxing to spice things up.  The striking thing about it was how each person was encouraging his / her partner in the team thus motivating one another to perform better, push harder.

The session then moved into some core exercises, with a lot of focus on abs, lower abs, upper abs (we lost track), and finally a cool down and stretch.  The bootcamp ended with everyone coming together, the trainers giving some last comments (this week is the last week of the February session, and the final assessment is on thursday, so better give it 'all you got').

We will be posting some videos next time so stay tuned.

Launch of Palm Bootcamp: A Success!

Today witnessed the launch of our bootcamp in Palm Jumeirah, with a great attendance.  The bootcamp was a success in terms of number of people showing up with more people expressing interest to join.  To those who are not familiar, Fitness O2's bootcamps blend a mix of High Intensity Interval Training (HIIT), with muscle endurance, all mixed in an atmosphere or fun and team building.

Main Differences between Fitness O2's bootcamps and group exercises at the Gym:

Fitness O2's Bootcamp	Group Exercise at the Gym
Outdoor	Indoor
Same time, same place means bootcampers become friends after some time	different time, different sessions, hard to keep seeing the same faces
No set choreography or routine, element of surprise	Choreographed, repetitive
Team games and challenges	No team games as such
Ability to talk with other bootcampers, and hence build better bonds with team members	No time to speak, loud music

This is just a few reasons why we all love Bootcamps :)

Fitness O2 Bootcamp Program Mentioned in Ahlan Magazine

Ahlan! magazine had an article on the famous singer, Pink's workout routine, heavily reliant on army bootcamp style training.  Quoting the website: 

"And boot camp-style workouts are perfect for those who are also looking for significant results. The variation between weight, cardio and flexibility training helps to sculpt your body and improve overall health."

At the end of the article, Ahlan! mentions Fitness O2's bootcamps.  Thank you Ahlan!.

Sharjah Ladies Club Announces "Ultimate Drop Down" with Fitness O2

If you ever fancied joining the famous “Biggest Loser” show but couldn’t, here is your chance to do something similar:

Sharjah Ladies Club (SLC) in cooperation with Fitness O2 bring you the thrill of the experience to its full extent. Zena Habi, our co-founder, and formerly, the official trainer of the winning Red Team on the MBC show, will accompany the participants alongside a qualified squad of experts through a journey of commitment and achievement of unbelievable results.

SLC's facilities are state-of-the-art and provide for a  privately presented adaptation of the widely-acclaimed hit-show.  

Ladies book your seat now, registration closes on the 23rd of February!

The program details are:

• Duration:         1 Month (28 Feb to 25 March 2010)
• Timings:          Su Mo We Thu
• Location:         Sharjah Ladies Club

Last registration date is 23rd of February, Contact 06-5067867/868 or email fitnesscenter@slc.ae. 

A Day with the Australian New Zeland Association

Fitness O2 were lucky enough to celebrate Australian / New Zealand day with the ANZA - Australian New Zealand Association in UAE. We all had a great time entertaining the kids while the parents were relaxing in the sun. We played a variety of some good old fashion sport games like the egg and spoon race and there was a few exciting rounds of dodge ball, which we hope the Trainers and parents enjoyed just as much as the kids did! After all the running around we finished it off with a juicy steak and egg sandwich straight from the BBQ. Doesn’t get better than that.  Thank you ANZA for this wonderful day!

Recipe: How to Make Tuna Steak

Ingredients

 

Picture Courtesy of freefoto.com

•    400g tinned Chickpeas

•    2 Spring onions

•    olive oil

•    2 tuna steaks

•    2 tbsp finely chopped Ginger

•    125ml fish or chicken stock (buy one with a low salt content)

•    about 2 tsp Soy sauce

•    Pepper

•    2-3 sprigs fresh Coriander

Method

1. Tip the can of chick peas into a sieve and rinse thoroughly under cold running water. Set aside to drain. Meanwhile, finely chop the white parts of the spring onions and set them aside. Then take the green parts of the spring onions and cut them diagonally into short pieces, setting them aside separately from the white parts.

2. Heat a frying pan over a high heat. Oil the pan and, when it is very hot, place the tuna steaks in the pan. Sear over a high heats for 2-3 minutes each side, depending on the thickness of the steaks and how well done you like your tuna. Remove the tuna to a plate and set aside in a warm spot, covered with kitchen foil if necessary to keep it warm.

3. Add the finely chopped ginger and white part of the spring onions to the frying pan, and lower the heat to medium. Cook, stirring frequently, for 2-3 minutes to help soften the ginger.

4. Pour in the stock, soy sauce and add the drained chick peas. Bring to a boil and simmer rapidly, stirring frequently, until most of the liquid has evaporated and the chick peas are hot through.

5. Stir the green parts of the spring onions through the braised chick peas, then season to taste with pepper and add more soy sauce if desired. Spoon the mixture over the tuna steaks and serve garnished with coriander leaves.

Preparing T-Shirts for Bootcamps

We were sorting out the new t-shirts for the different bootcamps. Bootcampers, here is a sneak peak of what you will get this evening :), big thank you to Meg!

Interview: a New Bootcamper's Experience

 The Fitness O2 team has approached one of our new recruits, Shereef Zaghloul for an interview, and he was kind enough to answer our questions.  Listen to him talk about his experience, advice, and what he liked about Renegade Bootcamp:

1- What made you decide to join Renegade Bootcamp? Some friends and colleagues were talking about bootcamp and they recommended that I give it a try. It sounded like a lot of fun and I could see that they looked fitter and healthier.  2- How did you feel at your first session and how did you feel at the end of the 4 week course? At the first session, I felt like I was very out of shape and not as I used to be a few years ago!! By the end of the 4 weeks, I was so proud of what I had achieved. My results improved and I had more energy. Not just in the sessions, but all throughout the day. There is still more I want to do, but so far, I feel I have made very good progress. 3- What are your favorite exercises at Renegade Bootcamp? It's a bit hard to choose what is my 'favorite', but I would have to say that I liked the distance running the most. 4- What would you tell someone who is thinking about joining Renegade Bootcamp? Join now! Bootcamp is a great way to start new habits. The program provides good challenges and clear objectives. The trainers also are very good at motivating you to keep going.  5- What is the best thing about Renegade Bootcamp? The Fitness O2 trainers!! They are excellent, very motivating!! 6- How has participating in Renegade Bootcamp changed your life? I feel energised and my energy levels stay high throughout the day. I looked at my diet, started making healthier choices. My fitness levels improved and overall, it's made me look forward to a happier, healthier future! Do you have an experience you want to share?

Fasting & Exercise

This post was submitted in our newsletter August last year, and we thought of uploading it to our blog to ensure ease of access to our members and fans.

• Exercise after breaking your fast or a few hours prior.
  
• Eat small portions, light and easily digestible foods if you plan on working out after breaking your fast.
  
• If you wish to weight train, you are better off doing it after breaking your fast.
  
• Keep training during Ramadan to avoid losing your strength and stamina.
  
• Learn to listen to your body at all times - don’t exercise if your body is telling you not to!

Newsletter Released: Positivity, Launch of MMA and Jumeirah Bootcamp & More

We released our February newsletter a few days ago, here is the link to it: http://is.gd/88jhn.  Here is an excerpt of the editorial note by our co-founder, Ziggy Darwish:
2010…another New Year and new resolutions that we all make and probably break by the end of January!
One thing we should never break, and that’s staying positive no matter what. With that in mind, it’s easy to stay positive and focused on the good things, through exercising regularly. Make it part of your daily routine and lifestyle and see how all your other resolutions will look so much easier and simpler!

The weather is fantastic, so get out there and enjoy the fresh air while it lasts!  Buy some rollerblades, go bicycle riding, or just go jogging at the beach or local park…or better still, join a Bootcamp! :)
Just want to say Congratulations to all those who ran the Standard Chartered Marathon …fantastic effort guys!  

For all you UFC fans, make sure you check out the photos at the Royce Gracie Seminar  last Friday, where everyone had the chance to talk and train up close to the legend himself.  

We were very proud to launch our new MMA-Fit Bootcamp on the day.  Those of you that are looking for a more challenging workout, the New MMA- fit Bootcamp will ensure you learn new conditioning and extra strength, intense techniques, in a fun and motivating environment!

Classes will start on February 22nd every Monday and Wednesday, so look out for it!

We will keep you updated on the next Royce Gracie Seminar  during his next visit to Dubai  in a few months time. For more photos and information on how it went, go to our Facebook fanpage or our website.
Finally, for those of you who live on the Palm Jumeirah, we are happy to announce that we will be adding it to our already existing Renegade Bootcamp locations. We have responded to the many requests of the Palm residents for a Bootcamp in their area and will be starting from February 21st. So register  for your spot now!

We have also received tons of requests for Bootcamps in the Green Community and Arabian Ranches area. We are planning to start one as soon as we can, SO if anyone is interested in training in that area, then let us know and we can form a group so we can start a Bootcamp asap for our fans in that part of town!

 

That’s all for this month guys!

Have a Happy and Healthy February 

Image from iStockPhoto.com

Timing Food Intake: Impact on Fitness Levels

This blog post has been generously contributed by Christina A. Doublichevitche, Clinical Dietitian in Dubai.


Eating too much before exercising can cause you

to feel tired during your exercise or upset

your stomach causing cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for energy resources. On the other side, not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired.

To get the most from your workout, time your meals to fit your exercise regimen; whether you do it in the morning or after you get home from work; time your meals to make most of the energy you get from food. Here are a few tips: 

Get a head start: start your day with a healthy breakfast! Make sure to wake up early enough to eat breakfast. Your last meal, last night's dinner, is long gone by now. Your blood sugar may be low, you'll feel much better and more energetic once you have breakfast. If you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast, or just some milk and a banana to boost up your energy levels.

 

Time it right! Eat large meals at least three to four hours before exercising. So if you plan to exercise at night, make sure to get a good lunch and just a light snack around 2 hours before your exercise. An example of a light healthy snack could be some whole wheat crackers with low fat cheese and an apple. Some people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you. However, keep it light!

 

Don't skip meals! Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. You need ideally 3 main meals and 2 snacks a day. This will help regulate your blood sugar and reduce your cravings. All studies show that people who skip meals usually weigh more than people who don't. Make sure however, that you make the healthy choice when choosing any of your meals by reducing the fat, and increasing the fiber through plenty of fruits, vegetables and complex carbs.

Stock up once you're done! It is important to eat after your workout. Eating helps your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Protein is vital after training for muscle repair, and carbohydrates replenish your glycogen stores and increase your endurance levels.


Image from iStockPhoto.com

Is Sleep Important to Fitness?

Very much so. Many people think of

sleep as a luxury that can be cut back on to make time for other “more important” daily activities without much consequence. However, research seems to indicate otherwise. It is impossible to be in truly good health without getting adequate sleep on a regular basis. It can increase stress levels, this increase of stress can also increase your chances of heart problems. Chronic sleep loss may speed the onset or increase the severity of type–2 diabetes, high blood pressure, obesity, and memory loss. Many body organs are able to rest and recover during quiet relaxation, but the cerebral cortex of the brain that coordinates higher nervous activity is only able to recover during sleep. For the brain, the early part of sleep is the most important. The immune system is also greatly affected by sleep. With proper sleep, it can speed recovery from infections, prevent accidents, and ward off potential heart attacks.

What are the negative effects of too little sleep on sports performance?

An athlete needs more sleep then the average person which is 8-9 hours. Athletes should be looking at up to 11 hours per night. If an athlete or even a very sporty person is not getting enough sleep then there muscle don’t be able to fully recover and there body just wouldn’t have enough time to recharge for there next training session. There sporting performance will decrease, there mood and motivation will also decrease. In brief they will burn out and they wont be able to meet there full potential.

How do I get a good night sleep?

Go to bed and get up at the same time every day. Get a bare minimum of 7.5 hours each night. (For many people, up to 9 hours is optimum.) You should be able to wake up without an alarm.

Your sleeping area should not be too warm. Not more than 70 degrees F. is best.

Make the room as dark as possible. This is especially important if your work schedule requires you to sleep during the day. Use as little light as possible if you must get up to use the bathroom.

Warming up cold feet may induce more restful sleep. Wearing socks or using an old fashion hot water bottle may help if you have trouble falling asleep.

Avoid alcohol before bed. Alcohol will keep you from falling into the deeper stages of sleep where the body does most of its healing.

Have a good night ;-)!

Picture from iStockPhoto.com.