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Wall Walks – How to Make Them Suck Less!

WW’s are awful, almost as bad as World Wars. BUT, with a few insights, you can move them further down your blacklist. Read on to find out what Coach Marnus recommends in order to be more efficient.

“Shoulder strength and mobility is absolutely crucial when it comes to managing big weights overhead. Ensure that your shoulders have the mobility and range to allow your arms to go straight overhead (your Triceps in line with your ears at the very least) whilst keeping your back straight.

Once this box is ticked, making sure your shoulders are primed and warm is the next step. The shoulder has a number of muscles that move the Humerus (i.e. arm) in different directions and help stabilize the joint – the Traps; Rhomboids and Delts being only 3 of them. Scapular Push and Pull-ups; External rotations; W-Y’s and Lightweight Presses are a good start to getting them ready.

Additionally, your core needs some lovin’ too. Being able to keep your trunk and hips braced and straight will conserve a lot of energy.

Finally, TECHNIQUE:

Take a big step up the wall before you start to walk your hands back.

Drive your hips UP, so most of your weight stays over your hands and shoulders.

Keep pushing away from the floor. This ensures all the shoulder muscles are engaged and joints stable.

BRACE! Squeeze your belly and your butt throughout the whole rep.

Start with smaller steps, then increase the distance of each once you gain confidence.

Don’t spend too long upside down. The longer you stay inverted, the more fatigued you’ll get and the harder it is to breathe, especially whilst braced.

This all seems easy enough on paper, but applying it when your world is upside down might not be”.

Thanks Coach Marnus!

If you’re still struggling to master these demons, click here or simply reach out to one of our coaches and book a quick 15 min PT session to help you pinpoint what you might be missing.

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Teamwork Makes the Dream Work. The Importance of a Multi-disciplinary Team

The more like-minded professionals you have on your side, the better the chances are for success in all training, health, and rehab-related issues.

‘Hannes! You need to be careful when buying a car. Cars depreciate in value; in fact, everything in life depreciates faster than a car, except ice cream. Ice cream is the only thing in this world that depreciates in value faster than a car, so if you don’t need a car in Dubai, please don’t buy one; buy an ice cream instead; it’s much cheaper’.

These are very wise words from Thomas, a sophisticated elderly gentleman that has been training with me twice a week since late 2021. These are the kinds of wisdom Thomas likes to bestow on us younger trainers here at Iconic Fitness. Thomas is very strong and functionally fit, thanks to all the work he has done during the past 3 years with us. Thomas enjoys taking the odd breaks between his sets, so this is when these wise words come out in heaps for us more inexperienced ‘younger people’ in our 40’s.

Thomas is an avid sailor and world traveler, and he spends most of his time here in Dubai working part-time as a consultant and horseback riding. Thomas is all about horseback riding. That’s the main reason he signed up with me.  He suffered from severe back pain during and after his rides, and he wasn’t going to stop his favorite activities. My main role as Thomas’ trainer and coach is to ensure he can maintain his horse-riding hobby a few times a week without pain and also ensure he remains bulletproof to garden, sail, and ride his horses. Horse riding can be done in three sessions a week for anything between 60 and 120 minutes per session. The riding for that duration is already a challenge in itself. 3-6 hours of any physical activity per week is taxing on the body, and on top of that, its an activity where you have to use your strength, coordination, and endurance abilities at random given moments during a ride, depending on what horse you have. Thomas also likes a challenge, so he simply won’t opt for a tame horse or one that’s been accustomed to daily riding activities. No, sir, Thomas likes to pick out stubborn horses. He loves telling us all about his horse riding stories, as he has recently rode horses all across the world and only mainly comes to Dubai, as the setup here in Al Qudra is the best facility he has ever seen. ‘There is just something different about these Arabian horses,’ he says. Yes, Thomas likes his challenging horses, so my challenge as his rehab coach and conditioning expert is ever-changing and challenging. 

Thomas has come a long way. In our first few sessions, I had to teach him how to squat properly. He used to squat a lot on his toes and only in half-squat positions—”horse-riding positions’. We later incorporated full-depth squat positions to further activate the gluteus and still maintain the most important VMO-affected angles and activities to support his knees while also maintaining all the strength he has accumulated over the decades due to the horseback riding positions. From isolated squats, we had to progress to a more full-body squat approach where he pulls bands towards him during a squat to maintain forces mimicking riding that directly loaded the weaker parts of his balance. All this while I have to strengthen the core, back, gluteus, and coordination. Our sessions progress to more compound movements superset with spinal mobility and mimicking’spinal decompression’ as much as we could in a gym setting.

It’s the tinkering, adaptations and progression in his training along with clear and solid communication between him and me that made the great progress. 

There is thus a lot of prep work, feedback from Thomas and tinkering going on to adjust workouts based on how he feels after a ride, and where his next destination will be and what equipment they will have available if nay at all. Constant communication, online programming and assistance along with a 5 min chat every morning while he is cycling is essential for prep for the coming sessions. The importance in support and communication cannot be overestimated.

As his personal trainer, I can only do the best work when he was in the gym with me in person. When he travels to Denmark and Portugal every quarter, things do become tricky, and this is where I need additional input as his coach. And this is where a multi-disciplinary team is so important. Thanks to the great insights from the outstanding crew at the Franklin Chiropractic Clinic in JLT, Dubai. With the valuable insights from Dr.Marius Coetzee, Dr. Madeleine Franklin, and Chloe Hoeben who have all worked very closely with myself and Thomas, I was able to tinker and adapt Thomas’ training even further and also support him more. The great communication from Franklin also expanded my understanding of what Thomas would go through during his travels and what effect irregular routines and sleeping patterns in different hotel rooms and beds would have when he travels. The core function of a multidisciplinary team (MDT) is to bring together a group of healthcare professionals from different fields in order to determine a patient’s treatment plan.

As a strength and conditioning expert and rehab coach, I specialize mainly in 2 things: conditioning and rehab. But a client’s needs often stretch further than that. Some clients need additional nutrition and dietary support. Others need valuable insights from a surgeon, physiotherapist, or, in Thomas case, physiotherapists and chiropractors. As good as a coach you believe to be or as good as you think your coach is, the reality is that no one knows everything. The body is a wonderfully complex system, and if you have niggles, pains, health-related issues, or struggle to improve your health, you need a team to assist and back you up. It’s ideal to get input from professional, like-minded people who assist you in working towards a common goal and strive to get you to your performance and health goals as quickly as possible and safely as possible.

I’m happy to report that Thomas is stronger than ever, moves incredibly well, and recently spent an entire week gardening in his mom’s garden back in Denmark in full squat positions and carrying odd-shaped bags and flower pots with no back pain. He sails most weekends and still rides 2-3 times a week.

If you are struggling with back pain or any performance-related injuries,. Let me know. Come and see us, and let’s get the conversation started. We have built a great support network with like-minded people who communicate very well. The more people you have on your side, the better for you.

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Getting Fit during Ramadan: Let’s Train Smart at Iconic Fitness – Your CrossFit Haven in Dubai Marina!

Hey there! So, we all know Ramadan brings its own set of challenges, especially when it comes to keeping up with our fitness goals. But guess what? At Iconic Fitness, your go-to CrossFit spot in Dubai Marina, we’ve got your back! We totally get the significance of this holy month, and we’re here to make sure you can still rock your fitness journey while observing Ramadan. Let’s dive into why Iconic Fitness is your go-to spot for CrossFit during this special time. So, What’s Ramadan All About?

Okay, quick recap: Ramadan’s a month where Muslims worldwide fast from dawn to sunset to honor the first revelation of the Quran to Prophet Muhammad. It’s a time for spiritual growth, but hey, we also understand the importance of keeping up with our physical health during this period.

The Challenges, and Oh, the Benefits!

Training during Ramadan isn’t a walk in the park. With those altered eating and sleeping patterns, dehydration and low energy levels can totally sneak up on you. But fear not! With a bit of planning and the right support, you can tackle these challenges like a pro and even discover some awesome perks along the way.

Why Training Is Still Awesome during Ramadan:

Stress Relief and Mental Clarity: Who knew breaking a sweat could be such a game- changer for stress relief? Exercise releases those sweet endorphins, giving you mental clarity and positivity during this reflective time.

Keeping Your Fitness Levels Up: Don’t want to lose those hard-earned gains? Us neither! Our tailored CrossFit workout plans at Iconic Fitness are designed with your fasting schedule in mind, so you can keep crushing your fitness goals without missing a beat.

Hello, Improved Metabolism: Forget the myths – training during Ramadan can actually give your metabolism a boost! Your body might dip into those fat stores for energy during CrossFit workouts, which could be just what you need to reach those weight management goals.

Building Discipline and Routine: Ramadan’s all about discipline, right? By weaving regular CrossFit workouts into your routine, you’re not just getting fit – you’re embracing a holistic approach to well-being.

Why Iconic Fitness Is Your Ramadan Buddy:

Personalized Training Programs: Our certified CrossFit trainers know exactly what you need during Ramadan. We’ll whip up customized CrossFit workout plans that sync perfectly with your fasting schedule, so you can train safely and effectively.

A Supportive Community: We’re not just a gym – we’re a family. And during Ramadan, that support system kicks into high gear. From sharing experiences to pumping each other up, our CrossFit community vibe will keep you motivated every step of the way.

Expert Nutritional Guidance: Navigating nutrition during Ramadan can be tricky, but we’ve got your back! Our experts will dish out all the deets on pre and post-CrossFit workout meals, making sure you get the fuel you need while sticking to your fasting principles. Ready to Get Started? In a Nutshell: Training at Iconic Fitness, your CrossFit haven in Dubai Marina, during Ramadan isn’t just about hitting the gym – it’s a full-on wellness journey for your mind, body, and soul. We get what makes this time special, and we’re here to make sure you can thrive while honoring your traditions. So, let’s make this Ramadan your fittest and most fulfilling one yet. Come join us at Iconic Fitness for CrossFit and let’s crush those goals together! And hey, here’s something exciting: why not kickstart your fitness journey with our Iconic Fitness 30-day Trial? It’s the perfect way to experience all the awesomeness Iconic Fitness has to offer, risk-free! Ready to take the plunge? Sign up now and let’s get moving!

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Fat Loss with Convenience

How to lose weight while being social, eating with freedom and still enjoying your favorite drink

Losing unwanted weight is simple: eat less, train more, drink lots of water, and ensure you get good rest. Most people know this, yet most fail. Simply because we like convenience.

Everyone wants to lose weight as long as it’s convenient for them or is willing to lose weight as long as it doesn’t take too much effort. We are creatures of habit, and we will always return to our old and largely unhealthy habits if we aren’t consciously aware of our actions and routines. Thus, to make weight loss a success, you simply have to create a habit by following two simple rules.

These 2 rules I propose will result in weight loss while you can still have a social life, eat largely what you want, and not live on only soup and steal oats. The more drastic the changes are in a diet, the fewer chances there are of success. My proposal is to follow two basic rules and not make too many drastic changes.

The two rules are:

Eat within your allocated calories,

The majority of your food needs to be protein

It’s that simple.

Let’s discuss how to put this approach into practice in a very simple manner with just a few steps:

Determine your calorie allowance.

You can get this information from a number of sources or websites. As an example, I’ll use a 65-kg female as an example:

65kg female who is sedentary: 1359 calories

65kg female who is somewhat active: 1502 calories

65kg female who is very active: 1645 calories

Check out this cool video on all you need to know about calories and how the two simple rules will fix all your calorie problems.

Determine what percentage of your calories should be made up of proteins.

As an example, if you are largely inactive and want to lose unwanted weight, your diet should consist of around 42% protein. If you are somewhat active, your protein intake should consist of around 38% of your total calorie needs.  If you are very active and train most days, your protein amount can drop to around 34% of your total calories.

Check out the importance of protein:

Accurately tracking your food:

What about fats and carbs? This is the beauty of it: as long as you keep to your allocated calories and hit your protein target, your body isn’t fazed with the amount of fat and carbs that remain.  The goal is to create a simple method by which you can lose weight without overdoing the admin and tracking.

You have to know how much you are eating. If calories in exceed calories out, you will gain weight. So be sure you know how much you are eating. Once you have tracked your eating habits for the week and ensured you hit only your calorie and protein targets, you’ll notice that your carbs and fats sort themselves out within your allowance

Here is a very cool and easy way to track your food for just one week so that you are aware of how much you are overeating / undereating your target calories:

Move away from overcomplicated meal plans and what you should eat at what times of the day. Keep it simple: enjoy life, eat what you want as long as it stays within your allocated calorie amounts with your protein target, and you’ll soon see the results.

Be sure to sign up to our membership website, where you can access a ton of very helpful information and videos on all things nutrition, weight loss, and training. We’d like to support you as much as we can by offering free content to assist you in your health and weight loss journey. The membership website is free for all Iconic Fitness members. Use it and lose those unwanted kilograms!

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Building Strength and Confidence: Eunha’s Journey into CrossFit at Iconic Fitness

Join us as we dive into Eunha’s incredible fitness journey. From escaping the South Korean pandemic measures to finding her fitness oasis at Iconic Fitness in Dubai, Eunha shares her story about discovering CrossFit and how it’s transformed her life.

Introduction

We all know how challenging it can be to find the perfect fitness routine. Eunha, hailing from South Korea, had her own unique path in the fitness world before stumbling upon CrossFit at Iconic Fitness in Dubai. Her story isn’t just about getting physically strong; it’s also about finding confidence and a sense of accomplishment. In this blog, we’re going to take you through Eunha’s experiences, her introduction to Iconic Fitness, and the impact CrossFit has had on her life.

A Unique Background

Before she landed at Iconic Fitness, Eunha had a pretty interesting fitness background. She once worked as a personal trainer and even became a Les Mills Bodypump instructor. She’s also got a certificate in pilates. Her quest for the perfect balance of strength, endurance, and flexibility was a persistent one, but she felt that traditional workout routines had their limitations. That’s when she stumbled upon CrossFit.

Discovering Iconic Fitness

Eunha’s path to Iconic Fitness was a bit of a happy accident. She and her husband, Woongki, both belong to Iconic Fitness. Woongki runs a risk analysis and consulting business, and Eunha helps him with finances and paperwork. They made a temporary move to Dubai in June 2021 to escape the strict public health measures in South Korea during the COVID-19 pandemic. As luck would have it, Iconic Fitness happened to be one of the few CrossFit spots in the Dubai Marina area where they were staying.

The Thrill of Achievements

What really gets Eunha pumped about her fitness journey is that post-workout feeling of accomplishment. The buzz she gets is absolutely incredible. On top of that, CrossFit has made a significant impact on her self-image, making her feel strong and confident every single day.

What Makes Iconic Fitness Stand Out

Having experienced gyms all around the world due to their globetrotting lifestyle, Eunha recognizes the special sauce that Iconic Fitness brings to the table. According to her, Iconic Fitness shines because of its well-crafted workout plans, top-notch coaches, and the warm community it fosters. In a city like Dubai, where people come and go, Iconic Fitness is a place where you can build meaningful connections in the blink of an eye.

Balancing Work and Workouts

Eunha faces the challenge of working in different time zones while still making room for regular workouts. Her secret? Putting workouts at the top of her to-do list and arranging everything else around them CrossFit workouts are the core of her daily schedule, ensuring she never misses a session.

Proud Achievements

In the past year, Eunha has achieved some pretty impressive fitness milestones. She recently nailed 50 unbroken double unders and mastered toes to bar. In addition to her remarkable achievement of mastering double unders, Eunha has been on a roll, setting numerous personal records (PRs) during the recent programming cycle. She achieved a 160-pound front squat, 105-pound on bench press and push press. Not stopping there, she conquered 125 pounds of clean and jerk. These accomplishments speak volumes about her dedication and the incredible progress she’s made on her CrossFit journey. Eunha’s commitment to pushing her limits and reaching new milestones is truly commendable, and it’s a testament to what can be achieved through hard work and perseverance.

Advice for Aspiring CrossFitters

To anyone thinking about joining Iconic Fitness or stepping into the world of CrossFit, Eunha has some fantastic advice. While CrossFit may look intimidating to beginners, it’s essential to realize that it’s not just about being a muscle-bound machine. Flexibility is just as crucial as it helps prevent injuries and improve your movements. Eunha wants you to know that flexibility isn’t something you’re born with; it’s something you can develop with dedication and practice, just like any other aspect of CrossFit.

Conclusion

Eunha’s journey into CrossFit at Iconic Fitness in Dubai is a testament to the transformative power of a holistic fitness program. Her story is a source of inspiration for anyone looking for a balanced and fulfilling fitness journey that not only enhances physical health but also boosts self-confidence. Iconic Fitness has proven to be the ideal place for her to achieve these goals, offering well-structured workouts, experienced coaches, and a supportive community. Whether you’re a fitness enthusiast or just starting out, Eunha’s journey reminds us that with dedication and the right guidance, you can achieve your fitness goals and lead a healthier, more confident life.

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Jump Rope Mastery: Conquering the Double Under Challenge

Introduction

How many of you have ever felt that pang of disappointment during the CrossFit Open when you can RX every workout except for those pesky double unders? It’s incredibly frustrating, isn’t it? Well, fret not, because we’re here to help you conquer and master those elusive double unders!

What Exactly Are Double Unders?

Before we dive into the “how,” let’s clarify the “what.” Double unders are a jump rope technique where the rope passes under your feet twice for each jump. It’s like a regular jump rope, but with an extra twist—literally!

The Right Equipment Matters

Before attempting double unders, you need the right equipment. Start with a good-quality jump rope that’s appropriately sized for your height. Stand on the rope’s midpoint and ensure that the handles reach your armpits. A lighter, speed rope is preferable, as it will rotate faster, making double unders easier.

Mastering the Basics First

Double unders may look fancy, but they’re built on a foundation of solid single unders. Make sure you can jump rope comfortably with proper form. Keep your elbows close to your body, and turn the rope with your wrists, not your arms. Practice, practice, practice—it’s the key to getting comfortable with single unders.

Do not rotate your forearms. Keep your forearms steady and your wrists loose. This ensures a smooth rope swing and will allow you to maintain constant tension on the rope.

Uncontrolled jump. Jump with control and purpose. Avoid erratic movements to prevent tripping and reduce the risk of injuries.

Do not tuck your legs.  Keep your legs together and avoid bringing your knees too close to your chest. This maintains a steady rhythm for basic single skipping.

Do not bend your knees. Keep your knees slightly bent, but avoid excessive bending. This ensures efficient jumping and reduces strain on your knees.

Jumping Technique

Now, let’s get into the nitty-gritty of double unders. To start, jump slightly higher than you would for single unders. As the rope passes under your feet, whip it around faster using your wrists. Timing is crucial; jump just as the rope is about to pass under your feet for the second time. This takes some coordination and patience, so don’t get discouraged if you mess up initially.

Unlocking the Power of your Wrists

Many beginners make the common mistake of relying on their entire arm to perform double unders. However, the key to success lies in getting your wrists to move faster, allowing for greater control and efficiency. So here’s a simple yet effective exercise to help you achieve just that.

1. Hold the rope with one hand.

2. Start with slow and steady single jumps, using your wrist to guide the rope.

3. Jump higher, then add a quick double wrist rotations

4. Don’t forget to practice on the other side.

Common Mistakes to Avoid

Double-unders can be frustrating at first, but don’t give up! Here are some common mistakes to watch out for:

1. Overthinking: Don’t overanalyze every jump. Find a rhythm and stick to it.

2. Tensing up: Stay relaxed and keep your movements fluid.

3. Jumping too high: Excessive height makes it harder to control the rope. Aim for efficient, controlled jumps.

4. Inconsistent wrist movement: This is, by far, the most important tip to remember. Focus on maintaining a consistent, quick wrist flick.

Training Drills

To improve your double-under skills, incorporate these training drills into your routine:

1. Singles to Doubles: Start with single unders and smoothly transition into double unders.

2. Interval Training: Alternate between 30 seconds of double unders and 30 seconds of rest.

3. Slow-Motion Doubles: Practice slow, controlled double unders to perfect your form.

4. “Jumping Jacks with a Rope” This helps with rhythm and coordination.

Patience and Persistence

Learning double unders isn’t an overnight feat. Be patient and stay persistent. Progress might be slow, but it will come with practice. Celebrate small victories, like completing five consecutive double unders, and build from there.

Conclusion

There you have it—the world of double unders demystified! Remember, like any skill, it takes time to master double unders. So grab your jump rope, keep practicing, and enjoy the journey of becoming a double-under wizard. Before you know it, you’ll be effortlessly gliding through the air, impressing everyone with your newfound jump rope prowess. Happy jumping!

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What to Eat After a Workout: Post Workout Nutrition

One of the questions we as coaches get asked most frequently is “What can I take after my workout?“. For those of you that are still wondering, here is a “How to… What…, and When” Guide to Post workout nutrition. This article will educate you on what to consume after your workout to speed up recovery, promote growth and assist with strength gains.

Firstly, you need to know that after a workout, your muscles are like sponges, ready to absorb everything and anything you feed them. Below is a list of nutrients that could (and should) be taken post workout:

Protein

It is very well known that protein is made up of amino acids. Amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair, or even maintain muscle tissue. The right amount of protein (25+ grams) will repair tissues and reduce muscle soreness when taken after training. This will also reduce the amount of stress hormones released (mainly cortisol), which has a huge implication on body fat. Protein should be consumed, primarily from animal sources, throughout the day, and as soon as is convenient post-workout, if you are training in a fasted state. A general guideline for daily protein intake should be around 1.5-2 grams of protein per 1 kg of lean mass.

All forms of protein are good (except for soy—that’s a discussion for another time). Although whey protein is highly marketed and fairly inexpensive, finding a ‘clean’ option that doesn’t contain tons of unnecessary junk isn’t always easy. Your best bet is always to get it from whole foods.

Magnesium (Mg)

Magnesium is probably one of the top three recommended supplements for athletes. It regulates heart rhythm, allows muscles to contract and relax properly, reduces blood pressure, and is necessary to produce ATP (the main source of energy in our cells), which must be bound to an Mg-ion to be biologically active. Loads of essential functions; all you need to know is that the stuff is pretty damn important. Make sure you get a supplement based on amino acid chelates, such as Mg glycinate or Mg malate – they are much better tolerated by the digestive system and more absorbable by the body. Mg is best taken post-workout on an empty stomach or before bed. 400 mg for ♂, 300 for ♀ is the RDA. 600 mg a day is the minimum requirement for active individuals.

Vitamin C

This vitamin is mostly referenced in relation to immune support and functions, but it also a powerful anti-oxidant as it aids in fighting inflammation, has been shown to reduce muscle soreness, assists with the production of ATP (as Mg does), helps with wound healing (all those box jump scars and pull up tears) and is a cofactor to building collagen and repairing muscle, to name but a few. The thing with vit C is that it needs to be complexed with carbs to increase absorption. Citrussy fruit juices are great as they contain fructose, allowing your body to absorb the nutrient, however, if you are watching your sugar intake, there are products that use Ribose instead. Athletes should take a min of 1000 mg a day and upwards, as it is very difficult to overdose on this vitamin.

Carbs (Yum)

Where protein is needed for muscles to grow, carbs are essential to replenish them with the energy they need to recover. If you have ever felt lightheaded, drained, or ‘kaput’ (adj. Slang for “Out of Order”, “broken”,”facing elimination”) during or after your workout, it is likely because you depleted muscle glycogen (the storage form of carbohydrates) during your workout.

Glycogen is the primary fuel our muscles use for energy production. Therefore, optimising glycogen stores is important, and it’s one of the reasons energy levels decrease when reducing carbs. Consuming carbohydrates post-workout will not only replenish these stores, which are essential for recovery and future performance, but will also spike your insulin (a good thing) which acts as a delivery system for nutrients to your cells. Most forms of carbohydrates are good, except for beer, despite what Francesco might preach at Nell Gwynne’s after class, although we believe that it certainly has a dedicated place as part of one’s reward program.

I am by no means an expert, but have found the research on this fascinating and certainly love to share my findings and preferences. I hope this helped you answer some of your own questions, if not, feel free to ask/chat/palaver with us before or after class. May the gains never stop.

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From one CrossFit beginner to another… It’s really not as bad as you think, in fact, it’s better!

A CrossFit class (actually, just the gym itself) can be a scary place for anyone walking in for the first time. Even for those who spent their entire childhood on the sports field, or years in the gym following the latest fitness trends and possibly even mastering a few.

Let’s be honest, it’s hard to not feel rattled when you see someone climb up a 15-foot rope like you imagined only Tarzan could, or someone else repping out 100 double-unders, without any break or fault, as if they have springs built into their shoes (I certainly wouldn’t mind a pair of those!). And let’s not forget to mention the machine of a human who makes the assault bike look like an easy Sunday afternoon through the park.

I myself have been lifting for years, and played several sports such as soccer, tennis, and cricket throughout school, so I am certainly no stranger to exercise or physical activity; however, even with such an ‘athletic’ background, stepping into a CrossFit gym made me realize that there is still A LOT I cannot do. BUT that did not mean I would never learn, nor did it exclude me from participating in the classes. From the first moment you step in, you need to remember that we are all at different places in our fitness journeys. It’s something I tell my clients all the time, and now I’m having to remind myself as well. It also reminded me that people such as Tarzan climbing the rope and Terminator on the bike might have started in the very same place as I now found myself to be. So I decided that instead of being discouraged, I would be motivated. But also very patient, because good things take time, and CrossFit things may take even longer. So here I am, to share a few nuggets of advice, based on my own experiences thus far, coming from one beginner to another, which will hopefully put your mind (and ego) at ease, and motivate you to not only get started, but also to keep going!

1. It might take you a while to actually figure out what on Earth is going on!

In the beginning, and probably for some time after, there’s going to be at least one thing in every class, an exercise or terminology—that will leave you totally lost or confused. WOD, AMRAP, EMOM, Clean, Jerk, Snatch, and Hang Snatch (which is different from a regular Snatch). The list seems endless. But many people love CrossFit for this exact reason: it provides so much variety; however, it also makes the learning process a bit more complicated. BUT THAT IS OKAY. Embrace this process and get excited about broadening your skill and knowledge set.

2. Don’t be so hard on yourself, and stop worrying about what everyone else is thinking, or rather, what YOU think they are thinking.

In all honesty and with all due respect, ‘CrossFitters’ are generally way more focused on trying to survive the WOD themselves (WOD being ‘Workout Of the Day – just FYI), or reach a new 1RM (‘1 Rep Max’) to even noticing your flustered face in the class, or the fact that you’re rowing on the rings instead of the prescribed pull-ups because they’re still a bit too tough, or stepping onto the box rather than jumping, because that’s just downright scary. In actuality, modifying exercises, or ‘scaling’ (as we say in CrossFit), will help you gain the necessary strength, technique, and confidence to progress and improve. So just focus on doing the best that YOU can at YOUR current level.

3. The best way (and only way really) to get any better, is to simply PRACTICE, but having a good coach helps a lot too.

Practice consistently and with a great deal of patience. To assist you even further, the workouts used in CrossFit classes (granted you have the right coach) should be programmed to actually help you progress rather quickly without having to do any kind of additional training to play ‘catch-up’. A good coach will also take the time to explain anything you might not understand, and correct your form when necessary. On this note, I encourage you to ask as many questions as you can, no matter how silly you think they may be! Up until now, I still questioned things with my much more experienced CrossFit colleagues on a daily basis. Just last week, I had to ask what the difference is between a ‘Push Press’ and a ‘Push Jerk’. I then came across yet another ‘Press’ (go figure), a ‘Sot Press’, which required further investigation. But now I am all the wiser, and the practice can begin.

4. Workouts focused on Strength Training are actually a lot harder than you might think, even if you don’t break a sweat. And if you don’t believe me, just wait until the following day.

Whilst some CrossFit workouts will leave you absolutely gassed and drenched in sweat (which, funnily enough, is what gets most of us hooked), some workouts will require you to slow things down and focus more on improving technique and increasing weight. Both, however, are equally important parts of the CrossFit equation. Especially if your goal is to get fitter AND stronger. For those who are used to more high intensity, cardiovascular styles of training (such as myself), this can be hard to get used to. You might reach the end of a workout or class feeling like you didn’t really do much at all, other than waste your time. But remember, the effectiveness of a workout should never be determined by how wet your clothes are or how many calories you burn when the timer runs up.

5. Prepare to feel things you’ve never felt before, and to be sore in places you didn’t even know existed—it’s as though starting CrossFit changes your entire anatomy.

From trying to hold in every sneeze or laugh because your core hurts so bad to taking twice the amount of time to climb the stairs. This new style of training, along with all its weird and wonderful exercises, will certainly be a shock to the system, and so your body will naturally need time to adapt. It is all a normal part of the process, and quite ironically, you might get to a point one day where you will actually miss some of that first-time DOMS (delayed onset muscle soreness)! I still get a strange sense of satisfaction when I wake up with painful traps in the morning after a day of practicing Cleans.

6. Realizing that you are capable of doing so much more than you ever imagined.

I remember the first time I was finally able to load up the 35-pound barbell with the BIG plates, which I then Cleaned, snatched, and Squatted with, whilst still overhead! This was a monumental moment, and rightly so, because it meant PROGRESS. Be sure to give yourself credit for every progression, no matter how insignificant it may seem. Take a video, tell a friend, celebrate ALL the victories, and never hold yourself back. Too often, we are our own biggest limitations and critics, simply because we’re scared of failure. But so what if you fail at something? With practice, you will get better. CrossFit has taught me to shift my mindset—to aim for progression first and not perfection immediately. And another thing: be proud of those calluses on your hands (ladies, this includes you as well!). They are, in my opinion, little ‘badges of honor’, which represent all the time, effort, and dedication you have put in so far, so learn to appreciate them. With all that said, if there is anything to truly take away from the article above, it’s this: CrossFit does not discriminate based on a person’s age, gender, or fitness level. Everyone is different, and CrossFit understands that. Workouts can always be scaled and adapted to match what YOU are capable of, which will improve and expand over time! So never be discouraged by what you cannot do, you just cannot do it ‘yet’, but one day you can (if that is your goal). What’s more, the CrossFit community itself is just as understanding. The person swinging a 28-kg kettlebell will have nothing to say about the 16-kg in your hands, unless, of course, they’re offering some sort of encouragement or advice to help you along. There are so many reasons to start CrossFit, and even more reasons to stay. Whether that’s for the strength you gain, the confidence you build, or the friends you make through a community like no other, from one beginner to another, it’s really not as bad as you think. In fact, it’s better! If reading this has convinced you to take the first step towards one of the most exciting fitness journeys you will ever encounter, reach out now! Click here and start your CrossFit journey!

Here at Iconic Fitness, we guarantee an environment that is friendly, supportive, and filled with the most positive energy, which will keep you motivated and help you unlock your true potential.

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Does Kipping Really Work? The Game Changer

You may have wondered about that movement CrossFitters (mostly) use to achieve gymnastic maneuvers on the bar for multiple reps, making it seem like they effortlessly pull themselves up to the bar. Well, the answer is quite simple: the key lies in the proper application of “Kipping.” Kipping is a technique widely used in Olympic gymnastics and particularly popular in the world of CrossFit. While some people may consider it controversial, when done correctly, it can be a valuable tool to enhance performance in certain gymnastic movements on the bar.

But this leads us to the following questions: What is Kipping? What is the purpose of kipping? How can I learn to kip? Is it okay to do Kipping?

The answer to all these questions (like most fitness-related questions) is the same: IT DEPENDS. It depends 100% on your objectives and whether this tool will help or hinder your progress.

What is Kipping?

First and foremost, it’s essential to understand that “Kipping” is a technique within Olympic gymnastics that allows you to generate momentum while hanging from a bar (or rings) and, as a result, execute controlled movements of your body on the bar to propel your bodyweight to your advantage. Whether it’s getting your chin above the bar (Pull Up), bringing your chest to the bar (Chest to Bar), touching your toes to the bar (T2B), or the famous and coveted “Muscle Up.”

What is the Purpose of Kipping?

The primary function of this movement, as mentioned before, is to facilitate an athlete’s ability to move their body around the bar or hanging object using the greatest range of motion possible with the least amount of effort to preserve energy and accumulate the maximum amount of work at a faster-than-normal speed. In other words, to be able to do more repetitions in less time with less physical strain on the major muscles involved, thanks to momentum generated by the athlete through three key movements:

•Hollow

• Superman

• Lat Pull Down

(None of these are less important than the others, it’s worth noting, that they are all crucial to the overall efficiency of the movement.)

Now, if we analyze the basic movements of this technique, we can notice a common factor in all three fundamental movements, and that is strength. Both in the Hollow and the Superman Hold, strength is applied throughout your body, from the tips of your toes to the tips of your fingers. Doing this correctly is of utmost importance because that tension in your body is what gives your kipping the necessary power to be effective.

Common Errors in Kipping

Like any movement, there are common errors that people make, often unknowingly, and in this case, the major ones are:

Applying the movement without the necessary strength

Bending the legs and arching the back (caused by and leading to not engaging the quadriceps properly)

Moving with legs apart (not squeezing the glutes)

Lack of coordination

How Can I Learn to Kip safely?

Have you heard that you’re never good enough to stop doing the basics? Well, this is a perfect example of that famous saying. Before attempting this movement, you need to absolutely understand how to do a Hollow and Superman (Arch) CORRECTLY.

The third movement, the Lat Pull Down, is executed at the same time as your hollow, and it helps us generate more momentum, allowing us to return to the arch with more force and become even stronger with each repetition.

Kipping Warm up

In order to execute these movements correctly, prior activation and a proper warm-up are indispensable to avoid the risk of injuries, especially in the shoulders, since it is a movement in which you are hanging the whole time. Your upper body needs to be ready for the sudden movement.

Dead Hang

Active Hang

Scap Pull Ups (Transition between Dead hang and Active hang)

After that, we can move on to the core area, working on:

Hollows

Supermans

Finally, it’s time to put each of the puzzle pieces in place, starting with:

Active Hang

Hollow / Arch

The correct transition between the Hollow and Superman positions (Arch when hanging from the bar) will generate momentum to initiate the “Kipping” movement. Once this transition is mastered, it’s time to add drills to improve the power of the movement and allow the hips to reach the highest point possible.

One of the drills we recommend is the “Hip Pump,” which consists of trying to lift your hands off the bar you are hanging from every time you reach the “Hollow” position during your kipping. This forces your hips to do the work of pushing the body for a correct transition. The more power you generate with your hips, the greater height you can achieve.”

Is It Okay to Do Kipping?

This technique is primarily used in bar gymnastics, but the hollow and superman are the foundation of all gymnastics in general. As mentioned before, this technique helps you do more in less time, but it must be clear that it’s not for everyone. If your pull-up training aims for hypertrophy, then it’s not the best option. However, if you plan to compete in events where performance matters, then definitely yes.

Finally, you must consider that if you’re going to do this movement, you need to have the necessary strength to do at least 1 to 3 strict pull-up repetitions; otherwise, this movement can be counterproductive. When hanging and balancing your body, your muscles and joints require a certain level of strength. If you still can’t do strict pull-ups, don’t worry; keep working on your basics until you master them, and then this movement will make many things easier for you. If you’re going to start doing this movement for the first time, make sure you have the support of an expert or coach, and remember:

YOU’RE NEVER TOO GOOD TO WORK ON THE BASICS 😉

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Camila’s Journey to Becoming a Fit Mom: How CrossFit Transformed Her Life

Introduction

Hey there, Iconic Fitness Crew! This month, we want to share with you an inspiring tale of transformation and empowerment. Meet Camila, a full-time working mom of two beautiful boys. Life after two pregnancies had left her feeling weak, rundown, and struggling with unwanted weight. But this determined woman decided it was time to take charge of her health and happiness. And guess what? She found her path to strength and vitality through CrossFit!

From Weakness to Triumph

Camila’s story is one of resilience and growth. She knew that feeling strong and full of life was the ultimate goal, so she set her sights on making a change. After trying HIIT classes that burned calories but lacked the power and strength she craved, she realized that finding the right fitness program tailored to her needs was essential for lasting results.

Discovering CrossFit: A Game-Changing Decision

Enter CrossFit, a transformative fitness journey that would redefine Camila’s life. With the support of her loving husband, Gordon, she embarked on private coaching sessions with Coach Mukty. This coach led by example, and Camila flourished under his guidance. Not only did her lifting skills skyrocket, but she also found herself outperforming many of the guys in her class – talk about girl power!

Achievements Unlocked: A Stronger, Fitter Camila

Camila’s progress was truly impressive. From mastering handstand push-ups to stringing together toes to bar and squatting over 100kg, she conquered challenges she never thought possible. CrossFit had become her secret weapon to becoming a true powerhouse, and she beamed with pride at her achievements.

The Importance of Self-Care and Prioritizing Fitness

As a busy mom, Camila had some valuable advice for all the superhero moms out there. She emphasized the need for self-care and carving out one hour each day to focus solely on your well-being. It’s not selfish; it’s necessary! When you invest in yourself, you become a better partner, parent, and overall happier person.

Embrace Your Strength: Join the Adventure!

Camila’s journey from weakness to strength serves as a reminder that anyone can achieve greatness with the right support and determination. If you’re seeking a positive change in your life, why not explore the transformative world of CrossFit? It’s not just a workout; it’s a lifestyle that can empower you both physically and mentally.

Unlock Your Potential: Get Started Today!

Are you inspired by Camila’s incredible journey? Well, it’s never too late to embark on your own adventure! Whether you’re a busy mom or a fitness enthusiast seeking growth, CrossFit might just be the missing piece to your puzzle. At Iconic Fitness, we believe in supporting individuals like you on their path to strength and vitality.

To help you kickstart your transformation, we offer a Free Transformation session. This is your chance to experience the magic of CrossFit and see how it can unlock your potential. So, don’t wait any longer – reach out to us today, click here, and let’s embark on this life-changing journey together.

Conclusion

Camila’s story is a testament to the power of determination, support, and the magic of CrossFit. From a place of weakness, she blossomed into a fierce and empowered individual, redefining what it means to be strong and full of life. Remember, you have the power to make a change, just like Camila did. Embrace your strength, prioritize self-care, and let CrossFit lead you on a transformative adventure of a lifetime. Are you ready to unlock your potential? Let’s get started!

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Abhishek Banjeri: The Journey to Well-being at Iconic Fitness

Welcome to Iconic Fitness, your go-to destination for personalized training in Dubai Marina. Our team is dedicated to helping you achieve your fitness goals, whether it’s through weight loss, strength building, or overall well-being. 

Abhishek Banjeri: The Journey to Well-being at Iconic Fitness

Welcome to our Iconic Fitness blog, where personal transformation and well-being are our top priorities! Today, we are excited to share the amazing story of Abhishek Banjeri, an outstanding client who has undergone a remarkable physical and mental transformation through our personalized training programs in Dubai Marina.

Six months ago, Abhishek arrived at Iconic Fitness with a diabetic condition and a sincere desire to change his life. From the very beginning, his determination and dedication resonated deeply with our values of community, respect, commitment, and honesty. Together, we embarked on a personalized journey towards his total well-being, focusing on personal training tailored to his specific needs.

What makes Abhishek’s story even more inspiring is his approach based on compound strength exercises and aerobic and anaerobic training sessions. With the goal of improving his cardiovascular endurance and promoting optimal blood flow throughout his body, our expert trainers designed a training program specifically tailored to his individual needs.

Throughout his journey, Abhishek has overcome obstacles and challenges with resilience and determination. Being completely sedentary initially, breaking through mental barriers and stepping out of his comfort zone was one of the most significant challenges he faced. However, his commitment and dedication have been unwavering, surpassing any physical effort made.

Abhishek began his journey with a diabetic condition and the following data:

• Lean Body Mass: 74.68                     Body Fat%: 35.91 

• Ideal Body Mass: 89.16                     Lean Body Mass % of Body Weight: 69.08 

• Waist Hip Ratio: 1.06

After 6 months of personalized training three times a week, focusing on his nutrition, and prioritizing a healthier lifestyle, he now registers a pre-diabetic condition:

• Lean Body Mass: 78.50                     Body Fat%: 30.14 

• Ideal Body Mass: 87.80                     Lean Body Mass % of Body Weight: 71.56 

• Waist Hip Ratio: 1.03

In addition to training, nutrition has also played a crucial role in his transformation. Abhishek understood the importance of maintaining proper control over his calorie intake and finding a balance between healthy and enjoyable foods. To achieve this, he decided to hire a personalized Meal Plan, which provided precise control over his consumption and helped him continue progressing towards his weight loss and overall well-being goals.

Listen to what Abhishek has to say about his experience at Iconic Fitness:

“After joining Iconic Fitness in September 2022, it is unbelievable how much the transformation has been. I feel mentally and physically stronger in a very short period, and this has been the reason why I have been consistent in coming to the gym. The team at Iconic Fitness has made all of this possible! Thank you so much!”

Throughout his transformation journey, Abhishek has learned to incorporate fundamental values into his lifestyle. Discipline, responsibility, patience, and resilience have been pillars that have allowed him to stay focused on his weight loss and fitness goals and overcome any challenges that have arisen.

At Iconic Fitness, we believe that everyone has the potential to make a positive change in their health and well-being. Abhishek is a shining example of this. His story is an inspiration for those who want to improve their quality of life, achieve weight loss, and find a healthy balance through personalized training in Dubai Marina.

If you’re considering starting your own path to fitness and well-being, here are some tips that Abhishek has discovered along his journey and that could help you:

– Incorporate compound strength exercises into your personal training routine to improve cardiovascular endurance.

– Combine aerobic and anaerobic training sessions for optimal weight loss and fitness benefits.

– Prioritize balanced nutrition and seek options that are both enjoyable and sustainable for you.

– Maintain a disciplined and focused mindset, overcoming any mental barriers that may arise during your weight loss journey.

– Seek the support and guidance of our qualified personal trainers to ensure safe and effective exercise execution in Dubai Marina.

At Iconic Fitness, we are here to assist you on your own journey to well-being through personalized training. Click here and join our Personal Training program and experience the transformative power of one-on-one guidance. Embrace the benefits of a personalized approach, witness your progress soar, and embrace the confidence that comes with being the best version of yourself.

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What is the IDEAL burpee approach for YOU? How to Boost Your Movement Economy and Achieve New Heights

Pros and cons of different burpee variations – Burpees are mainly used as a full-body calisthenics workout that aims to build muscle-endurance and strength-endurance in both your lower and upper body. A standard burpee exercise targets mainly the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders. Using burpees as an assessment tool is a very useful way of discovering new weaknesses and performance markers.

Burpees as a test

Burpees can be more than just a full body exercise. I personally use burpees with my clients for 2 main reasons:

1 – Economy of movement – having the control to breathe and move correctly rep after rep as the heart rate increases, is a great way to conserve energy and teach clients about the economy of movement. I’ve used the 7 min burpee tests with a few of my clients and their earliest results were around 50 burpees in 7 min. Those same clients can now push 90-100 burpees in 7 min without major changes in body weight.

2 – Working capacity in specific considerations in training – I mainly have 2 types of clients, 1- the client that wants to lose unwanted body fat, improve their overall body composition. 2- clients who have performance goals in either CrossFit, Triathlons, marathon running, cycle events or team sport while recovering from training niggles, recurring injuries or persistent long term injuries. Both sets of clients can be tested every 8-10 weeks on a 3 / 7 min burpee tests. This test pushes them far enough to assess their working capacity in a test where the whole body is required in a own body weighted setting without additional equipment. This test does so repeating the same movement over and over again and requires them to perform outside their comfort zone. Getting used to being uncomfortable brings out the ‘best’ in people.

What is the ideal burpee approach for YOU?

I propose 3 variations:

Normal / fast / aggressive:

This is the burpee as we know it. The version where we go all out and see how many you can do in a short amount of time. This is the one where people usually cheat on their movement by not completing a full rep or cheat on the number of burpees they claim to have completed. It’s demanding, taxing and no one’s favorite. A full rep count as having both your hips and chest on the floor and coming up to full hip extension. Many coaches add a jump because its not possible to jump correctly without fully extending the hip. If you add a jump it’s a full rep and hard to cheat that.

https://www.youtube.com/embed/TPT4fERGAXI?feature=oembed Normal burpee / fast burpee / aggressive burpee

Pros:

Great for short workouts where you have to give it your all.

Great to get as many reps as possible in a given time , preferable a short time of less than 3 min.

Cons:

Incredibly taxing on the arms and shoulders due to you needing to catch yourself and your full weight coming down on the ground. It’s also very taxing because the faster you move the more oxygen you are sending to the working muscles. The entire purpose is to work as fast as possible but this means you burn out quick.

2. Paced / gentle:

This version still requires you to complete a full rep with chest and hips touching the floor and coming up into a fully extended way. Notice how I’m falling with less effort onto my hand. This dramatically decreases the eccentric load on my arms and shoulders therefore pacing my efforts and enabling me to do more burpees in the long run.

https://www.youtube.com/embed/kzexxHsZwjc?feature=oembed Paced burpee / gentle burpee/ step in burpee

Pros:

Ideal for setting up a large amount of burpees where max burpees are required over periods longer than 3 min. In some cases 7 min where pacing and the amount of burpees per minute and maintained over a period of time is essential.

Cons  :

Your burpee count here per minute is much lower than the fast and aggressive burpee. Although you can do more reps over time you simply cannot match the number of burpees per minute vs a fast burpee.

3. Low risk / rehab specific:

This is a very handy version to specific exercise considerations. I use this version for clients who have a history of lower back issues, knee and hip considerations. Notice how one leg is always straight , this is typically the leg or joint that has specific considerations and the amount of flexion to extension need to be limited. Keeping 1 leg straight also lessen the strain on the SI joint in the hip and lower back area and helps the lower back remain straighter than normal burpees where constant flexion to extension is not ideal and leads to further irritation of the joint.

Pros:

It’s a great version to test clients with consideration how their working capacity if coming on during later phases of rehab. It also a great way to test and push clients with considerations a bit further who are used to doing burpees and feel they want to get back into it.

Cons:

Its very slow, but for these clients that’s a good thing, its still challenging and a very handy version.

Norms for testing the 3 / 7 min burpee tests

Over the past decade I’ve used these norms to test hundreds of client’s working capacity in either a 3 min for beginner / intermediate / specific training considerations and 7 min versions for the more advanced and elite athletes. These markers provide insights into the performance and state of my clients and provides a good base for you to compare your number with others.

Compare your test scores with the table once you have completed either the 3 min or 7 min burpee test with the burpee variation of your choice. This will give you an indication of where your current abilities lie. I’ve seen a massive performance carry over from this test to other short-medium performance based test especially in CrossFit. I recommend retesting after 10 to 12 weeks and compare your stats with your 1st attempt. The goal is to move up in a performance ranking every 3 months.

Click this link if you want to join Coach Hannes’ 12-week Body Transformation Program.

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Choosing Your Running Shoes: Are Super Shoes the Perfect Solemate?

“Super shoes” have become a big topic in the running community in recent years, with both professional athletes and casual runners praising their capacity to improve performance. This subject gained more attention when Eliud Kipchoge broke the sub-2-hour barrier in Vienna in October 2019 by running a time of 1:59:40 for the full marathon distance. His performance made headlines throughout the world. Also Since the introduction of carbon fiber plate shoes in 2016, every woman’s and man’s world record from 5 km to the marathon distance has been broken, and on top of that, the recently modified rules governing competition shoes for elite athletes, announced by World Athletics, that include sole thickness that must not exceed 40 mm and must not contain more than one rigid embedded plate, seem to set a new standard for performance.

What exactly are “super shoes?”

Super shoes are running shoes with a variety of design features meant to enhance running performance:

1. The large layer of foam in the shoe’s midsole is the most noticeable of these design features. This foam is made to offer a high level of energy return and cushioning, which can aid to lessen fatigue and increase running efficiency.

2. The midsole has a carbon fiber plate incorporated into it. The carbon fiber plate is intended to provide the shoe with more support and stiffness, which can increase running efficiency and lessen energy loss from foot flexing.

3. Athletes get a “kick back” that propels them forward when running on lighter, more responsive midsole material.

Several athletic shoe companies have developed their own versions of “super shoes” with advanced technologies to help runners improve their performance. Some of the most popular brands that make super shoes include:

Nike: The Nike Vaporfly and Nike Alphafly are two of the most well-known super shoes on the market.

Adidas: Adidas has developed its own line of high-tech running shoes, including the Adizero Adios Pro and the Adizero Pro.

Hoka One One: Hoka One One’s Carbon X and Carbon X2 models feature carbon fiber plates and high-energy foam for improved performance.

New Balance: The New Balance FuelCell TC and FuelCell RC Elite shoes incorporate carbon fiber plates and nitrogen-infused foam for enhanced energy return.

Saucony’s Endorphin Pro and Endorphin Speed shoes are designed with a carbon fiber plate and newly enhanced foam for increased energy return and speed.

How do these design features translate into improved running performance?

Let’s take a closer look:

A) Reduced energy loss

One of the key benefits of super shoes is their ability to reduce energy loss during running. When we run, our foot strikes the ground and compresses the cushioning materials in our shoes. This compression causes energy to be lost as heat, which means that we have to expend more energy to maintain our speed.

Super shoes help to reduce this energy loss by providing a high level of cushioning and energy return in the midsole. The new and enhanced foam used in many super shoes is particularly effective at returning energy, which means that less energy is lost during each foot strike. Additionally, the carbon fiber plate in the midsole helps to stiffen the shoe and reduce energy loss through foot flexion.

B) Improved running economy

Another benefit of super shoes is their ability to improve running economy. Running economy refers to the amount of energy that we need to expend to maintain a certain speed. The better our running economy, the less energy we need to expend to run at a given pace.

Super shoes can help to improve running economy in a number of ways. Firstly, the cushioning and energy return provided by the foam can help to reduce the amount of energy that we need to expend to maintain our pace. Additionally, the carbon fiber plate in the midsole can help to improve running efficiency by reducing the amount of energy that is lost through foot flexion.

C) Reduced muscle fatigue

Finally, super shoes can also help to reduce muscle fatigue during running. When we run, our muscles experience a high level of stress and fatigue due to the impact forces generated by each foot strike.

Super shoes help to reduce this muscle fatigue by providing a high level of cushioning in the midsole. This cushioning helps to absorb some of the impact forces generated by each foot strike, which means that our muscles don’t have to work as hard to maintain our pace.

So, do super shoes really work?

The evidence suggests that they do. Numerous studies have shown that runners wearing super shoes are able to run faster and more efficiently than those wearing traditional running shoes. For example, a study published in the journal found that runners wearing super shoes were able to improve their running economy by up to 4% compared to those wearing traditional shoes. One very interesting study compared the top 7 most well-known supershoe brands and versions together to see if there was a resounding winner. In this study by Joubert, Dustin P.; Jones, Garrett P. on “A comparison of running economy across seven highly cushioned racing shoes with carbon-fiber plates,” it was found that all super shoes performed between 1 and 4 percent better than normal running shoes. Nike’s top-performing shoes took first place, followed by Saucony’s super shoe versions.

However, it’s important to note that super shoes are not a magic bullet for everyone. While they can help to improve running performance, they are not a substitute for good training and proper running form. In fact the athletes that will benefit from these shoes already have a very decent running form and training regimen as the study also explains that the 4% improvement in running economy and performance only occurs if you can maintain a pace of 4 min and 58 seconds per km over a long distance. Running at just under 5 min / km is not a crazy pace at all and completely realistic to maintain for any runner who engages in running on a regular basis.

Additionally, the cost of super shoes can be prohibitive for many runners, so it’s important to weigh the potential benefits against the cost when considering whether to invest in a pair. The cost of the 7 most well known versions range anything between $274-$450 or 1000 to 1600 UAE Dirham where you can pay about a fifth of that price for any decent running shoe.

In conclusion, super shoes are a valuable tool for highly trained runners looking to boost personal records and improve on their times with each and every season, rather than recreational runners who imagine they are better runners who just run for fun or health reasons at an easy and relaxed running pace.

Are you planning your 1st marathon or triathlon race?  Running is much more than just cardio capability. Be sure to book your very own body and performance Transformation meetup session with Coach Hannes for a comprehensive strength, mechanical and movement assessment to determine your weaknesses and what areas you’ll have to best work on to get ready for the race injury free.

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YOUR STEP BY STEP GUIDE TO THE PERFECT, PROTEIN-PACKED SMOOTHIE

As Dubai’s infamous Summer weather sets in, it’s only natural to find yourself craving something refreshing to help you cool off as things heat up. Not only are smoothies great for doing just this, they also provide some major health benefits. When done right, they can be packed with vitamins, minerals, healthy fats and even protein, which can be super beneficial for hitting your protein goals! But creating the perfect smoothie is so much more than just throwing some fruit and ice into a blender. Here is your step-by-step guide to creating a smoothie that will taste too good to be “healthy”.

STEP 1: ASSEMBLE THE INGREDIENTS Before the blending can commence, it’s important to get the ratios just right. 1 cup of liquid (fruit juice, almond milk, coconut water etc.) + 2 cups of frozen fruit (banana, berries, mango, pineapple, avocado) = the ideal base. If you prefer a thinner consistency that’s better enjoyed through a straw, simply add more liquid or fresh fruit. If you’d like to make it even thicker, add more frozen fruit or a few blocks of ice. Adding ice will both thicken and increase the volume of your smoothie, but use with caution as this may dilute the flavour! You can also add additional ingredients such as protein powder and Greek yogurt (to up the overall protein intake), and nut butter or seeds (for an additional dose of healthy fat). For extra sweetness, pure maple syrup or honey can do the trick. STEP 2: BLEND IT ALL TOGETHER Add everything to your blender, starting first with the liquid, followed by any other wet ingredients (such as yogurt or nut butter), then the dry ingredients (such as protein powder), and lastly the frozen fruit and ice (optional). Adding the ingredients in this order will provide a liquid ‘foundation’ to assist in mixing everything within the blender as easily as possible, and also prevent any dry ingredients from getting stuck at the bottom or in the blades. Depending on how frozen or large your fruit pieces or ice blocks are, you may need to stop and scrape down the sides with a spatula, or add some more liquid. Continue on high until smooth! STEP 3: SERVE IT UP Once you’ve achieved the desired consistency, you need to decide – cup or bowl (which may depend largely on how thick or thin your smoothie is). Last but not least, add some extra flavor and texture to your smoothie with a few toppings, such nuts, seeds, fresh fruit, granola, and nut butter. Here’s a few smoothie recipe ideas which have been tried, tested, and promise to satisfy!

PEANUT BUTTER & JELLY SMOOTHIE 1 cup mixed frozen berries 1-2 tablespoons natural peanut butter (or any other nut butter) 1 scoop (30g) vanilla whey protein powder 2 tablespoons rolled oats 1 cup of unsweetened almond milk Optional toppings: fresh berries, crushed nuts, granola NUTRITION FACTS: Calories: 400kcal Carbohydrates: 41g Protein: 40g Fat: 11g

SALTED DARK CHOCOLATE & MINT SMOOTHIE 1.5 large frozen bananas 1 cup unsweetened almond milk 1 scoop (30g) chocolate protein powder 2 tablespoons cocoa powder Pinch of sea salt ¼ teaspoon peppermint extract Optional toppings: cocoa nibs, crushed pretzels, fresh mint NUTRITION FACTS: Calories: 300kcal Carbohydrates: 50g Protein: 25g Fat: 6g

STRAWBERRY & COCONUT SMOOTHIE 1 cup frozen strawberries 1 cup unsweetened coconut milk 1 scoop (30g) vanilla protein powder 2 teaspoons honey 1 teaspoon vanilla extract Optional toppings: fresh strawberry slices, coconut flakes NUTRITION FACTS Calories: 270kcal Carbohydrates: 31g Protein: 21g Fat: 8g

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How to Find the Best CrossFit Coach: A Comprehensive Guide

CrossFit training can be challenging and highly rewarding, but having a knowledgeable and experienced coach by your side is crucial for maximizing your potential and achieving your fitness goals, especially in Dubai Marina. In this comprehensive guide, we will explore the essential factors to consider when searching for the best CrossFit coach for your CrossFit and fitness needs.  CrossFit training can be challenging and highly rewarding, but having a knowledgeable and experienced coach by your side is crucial for maximizing your potential and achieving your fitness goals, especially in Dubai Marina. In this comprehensive guide, we will explore the essential factors to consider when searching for the best CrossFit coach for your CrossFit and fitness needs.

Assess their Qualifications and Experience in CrossFit in Dubai Marina When searching for a CrossFit coach for your fitness journey in Dubai Marina, it’s essential to evaluate their qualifications and experience. Look for coaches who hold relevant certifications such as CrossFit Level 1 or higher, specifically in CrossFit in Dubai Marina. These certifications indicate a solid foundation of knowledge in CrossFit training methodologies tailored to t he local fitness scene. Additionally, consider their experience in coaching individuals at different fitness levels in Dubai Marina and their track record of helping clients achieve their goals in the area.

Seek Recommendations and Research for CrossFit in Dubai Marina Seek recommendations from fellow CrossFit enthusiasts or fitness professionals who have experience with reputable coaches specifically in Dubai Marina. Online reviews and testimonials can also provide valuable insights into the coach’s reputation and coaching style in the local CrossFit community. Take the time to research potential coaches specializing in CrossFit in Dubai Marina, their background, and the success stories of their clients in the area to ensure they align with your fitness goals.

Evaluate Coaching Style and Communication for CrossFit and Fitness A great CrossFit coach not only possesses the necessary technical knowledge but also excels in effective communication and coaching style. Look for a coach who can explain complex movements clearly, provide constructive feedback, and motivate you during workouts in the context of CrossFit and general fitness. They should be approachable, supportive, and capable of adapting their coaching methods to accommodate different learning styles and personalities in the CrossFit and fitness community.

Assess Individualized Programming for CrossFit and Fitness Every athlete, including those in Dubai Marina, has unique strengths, weaknesses, and goals. A skilled CrossFit coach understands the importance of individualized programming and tailoring workouts to each client’s needs. During the selection process, inquire about their approach to programming specifically for CrossFit in Dubai Marina and how they adapt workouts to accommodate different fitness levels and abilities. A coach who can create personalized training plans for CrossFit and fitness enthusiasts in Dubai Marina will help you progress safely and efficiently.

Observe their Focus on Technique and Safety in CrossFit in Dubai Marina Safety should be a top priority in any CrossFit training program, especially in Dubai Marina. A competent coach emphasizes proper technique, movement mechanics, and injury prevention specific to CrossFit in Dubai Marina. During a trial session or consultation, observe how the coach emphasizes form and technique, provides corrective cues, and demonstrates a commitment to safety in the context of CrossFit training in Dubai Marina. They should create an environment where you feel comfortable asking questions and seeking guidance for CrossFit and fitness in the area.

Consider Their Availability and Accessibility for CrossFit in Dubai Marina The availability and accessibility of your coach are essential for consistent progress, particularly in Dubai Marina. Inquire about their schedule and availability to ensure they can accommodate your preferred training times for CrossFit in Dubai Marina. Additionally, assess their willingness to provide ongoing support, answer questions outside of training sessions, and offer guidance on nutrition and recovery strategies specific to CrossFit and fitness enthusiasts in Dubai Marina.

Evaluate their Track Record of Success in CrossFit in Dubai Marina A successful CrossFit coach will have a track record of helping athletes achieve their goals, specifically in Dubai Marina. Inquire about their clients’ achievements in the local CrossFit community, such as improved performance, increased strength, and overall fitness gains in Dubai Marina. A coach with a history of producing successful results demonstrates their ability to deliver effective training programs for CrossFit and fitness enthusiasts in the area.

Trust Your Instincts for CrossFit in Dubai Marina Finally, trust your instincts when selecting a CrossFit coach for your fitness journey in Dubai Marina. The coach-athlete relationship is built on trust, respect, and effective communication, especially in the context of CrossFit and fitness. If you feel a positive connection with a coach and believe they understand your goals for CrossFit in Dubai Marina and can support your journey, it’s likely a good fit. However, if something feels off or you have doubts, it’s essential to explore other options until you find a coach who specializes in CrossFit in Dubai Marina and aligns with your needs.

Finding the best CrossFit coach specializing in CrossFit in Dubai Marina is a critical step in your fitness journey in the area. By assessing their qualifications, experience, coaching style, individualized programming, focus on technique and safety for CrossFit in Dubai Marina, availability, track record of success in the local community, and trusting your instincts, you can make an informed decision for your CrossFit and fitness goals in Dubai Marina.

Take the next step towards achieving your fitness goals with our CrossFit 30-day Trial specifically designed for CrossFit enthusiasts in Dubai Marina! Experience the guidance and expertise of our top-notch coaches specializing in CrossFit in Dubai Marina as they help you unleash your full potential in a supportive and motivating environment. Don’t miss out on this opportunity to transform your fitness journey in CrossFit and overall fitness in Dubai Marina.

Click here to start your CrossFit 30-day Trial now!

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The Best Way to Choose Nutritious Foods at the Grocery Store

Stepping into a grocery store can be overwhelming with the vast array of food choices available. It’s essential to make informed decisions and select foods that support your health and well-being. In this guide, we will go over the best strategies for choosing nutritious foods while shopping at the grocery store, helping you navigate the aisles with confidence and make choices that nourish your body.

1. Prepare a Shopping List

Before heading to the grocery store, take a few minutes to plan your meals and create a shopping list. This simple step will help you stay focused, avoid impulse purchases, and ensure you have the necessary ingredients to prepare healthy meals throughout the week. Include a variety of fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives on your list.

2. Shop the Perimeter

When entering the grocery store, you’ll notice that the fresh produce, meat, and dairy sections are typically located around the store’s perimeter. These areas offer a wide selection of nutrient-dense foods. Start your shopping journey by exploring these sections first. Fill your cart with fresh fruits and vegetables, lean cuts of meat, poultry, fish, and low-fat dairy products or plant-based alternatives.

3. Read and Compare Food Labels

Understanding food labels is crucial for making informed choices. Take a moment to read and compare labels when selecting packaged foods. Look for products with minimal ingredients, recognizable and whole food ingredients, and limited additives or preservatives. Pay attention to the serving size, calorie content, and the amounts of sugar, sodium, and unhealthy fats. Choose foods that are lower in these components.

4. Prioritize Whole Foods

Whole foods are the cornerstone of a healthy diet. These foods are minimally processed or unprocessed and are rich in essential nutrients. Fill your shopping cart with a variety of colorful fruits and vegetables, whole grains like quinoa or brown rice, lean proteins such as skinless poultry or legumes, and healthy fats like avocados or nuts. These foods provide a solid foundation for nutritious meals.

5. Opt for Lean Proteins

Protein is essential for building and repairing tissues in the body. When selecting protein sources, opt for lean options that are lower in saturated fats. Choose skinless poultry, fish, tofu, legumes, or low-fat dairy products. Limit processed meats as they tend to be higher in sodium and unhealthy fats. If you consume red meat, opt for lean cuts and moderate your intake.

6. Include Plant-Based Options

Incorporating plant-based foods into your diet can offer numerous health benefits. Explore the variety of plant-based proteins available, such as beans, lentils, chickpeas, and tempeh. Include plant-based milk alternatives like almond, soy, or oat milk. These options provide variety and can be a nutritious addition to your meals.

7. Minimize Processed and Sugary Foods

Processed and sugary foods often contain empty calories and lack essential nutrients. Minimize your intake of highly processed snacks, sugary drinks, and desserts. Instead, reach for healthier alternatives like fresh fruits, vegetables with hummus, Greek yogurt, nuts, or seeds. These options provide nutrients while satisfying your cravings.

8. Don’t Forget Frozen and Canned Options

While fresh produce is ideal, frozen and canned fruits and vegetables can be equally nutritious. These options are typically picked at their peak freshness and retain their nutrient content. Look for frozen or canned options without added sugars or excessive sodium. They can be cost-effective and convenient, especially when certain produce is out of season.

9. Stay Hydrated

Water is essential for overall health. Make water your primary beverage of choice and carry a reusable water bottle with you. Minimize the consumption of sugary drinks like soda, fruit juices, and energy drinks. If you prefer flavored beverages, opt for unsweetened herbal teas or infuse water with slices of fruits or herbs for a refreshing twist.

Conclusion

Choosing nutritious foods at the grocery store is a vital step towards maintaining a healthy lifestyle. By following these strategies, such as preparing a shopping list, prioritizing whole foods, and reading food labels, you can make informed choices that nourish your body. Remember to embrace a variety of fruits, vegetables, lean proteins, and whole grains while minimizing processed and sugary foods. With these guidelines in mind, you’ll be well-equipped to select the best foods while shopping and promote your overall well-being.

Take the next step towards achieving your fitness goals with our CrossFit 30-day Trial! Experience the guidance and expertise of our top-notch coaches as they help you unleash your full potential in a supportive and motivating environment. Don’t miss out on this opportunity to transform your fitness journey!

Click here to start your CrossFit 30-day Trial now!

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What is your ideal lifting weight in 2023?

Simply doing 10 or 20 reps of an exercise because you ‘feel’ like it or ‘because that’s what everyone does’, isn’t based on any specific science. Training the correct way is all about science, if you aren’t using the correct training principles you are simply guessing and merely playing around in the gym.

This is part 2 of our new Strength blog series where we will be looking at all things strength related. Be sure to read part 1 where I discuss what % you should be aiming at increasing upper vs lower body weights every 4-6 weeks.

Make it your own

If you aren’t training at the correct intensity, then you aren’t training correctly, and you’re wasting precious time to get to your goals.

I personally use 2 methods to determine a client’s true resistance prescriptions. The first one is the ‘1RM test’ for intermediate to advanced individuals and the second is the ‘Multiple RM testing method’ for beginners or those who don’t push themselves to the max on a regular basis.

Knowing your actual weight prescriptions is much more personal and targeted to your own individual needs, rather than just doing what everyone else does.

1 RM Test protocol

This methods is a well tested and very accurate way of finding your own specific prescribed weight that will ensure you get max results as every single session is based on the results of this test.

Just a few rules first:

I prefer not to do this test with beginners as they need to push themselves to their limit. There is always the risk of pushing too far in a heavily weighted test especially if you haven’t done this process before.  If you have been consistently pushing yourself hard in training for at least 6 months the this 1 RM test is for you, if not rather opt for test 2.

1RM tests are done with multi-jointed structures only. These include exercises where 2 or more joints are used like the knee and hips at the same time, or the elbow and shoulders at the same time. Single joint exercises produce very inaccurate results. So bench press and squats are good examples, a bicep curl’s testing won’t be accurate are are not included in this series of tests. I’ll typically use 1RM tests for bench, overhead press, squats, deadlifts and the variations of these lifts.

The lower the amount of reps (1-5) you complete, the more accurate the testing is. A high amount of reps also tests muscle endurance (8 reps and up), which is a factor we don’t want to test here. We only want to test maximum strength, not strength endurance. Keep it below 5 reps and ideally as close to 1 rep as possible.

You only have 4 attempts at this. If you are taking 5 attempts or more you are going into the realm of muscle endurance once again. keep it short and simple to test only max strength.

Okay let’s get started, we will use the bench press as an example here, the same protocol will be used for squats, deadlifts and other multi joint compound movements.

After a good 10 minute warm-up that includes elevation of the heart rate, shoulder, elbow, wrist and core specific movements – choose a bar and load it with a weight that you can complete about 8-12 reps with relative ease. This is your 1st of the allowed 4 build up set.

Rest 3 minutes as the energy system you are using needs sufficient time to recover the force generated by the active muscles. In this case the chest, shoulders, arms, and core.

Now here is where the action starts – this is your 2nd of the 4 build up sets. Load the bar up with additional weight where you can complete between 5-8 reps. Keep in mind that the best results that are the most accurate will be when you only complete 1-2 reps because the resistance is too heavy to do more reps than that. So don’t hold back too much on loading those weights.

Now rest 5 minutes to give your active muscles a full recovery.

Load additional weights onto the bar in order to score somewhere between 3-5 reps. This is now your 3rd set of the allowed 4 sets.

Once again rest a good 5 -7 minutes in order for a full muscle recovery. Because it’s maximum effort after this! So rest well. The phosphate system you are using to lift max weights recovers between 3-7 min. So for this 4th attempt be sure to rest the full 7 minutes to get your best and most accurate lift.

This is your 4th and final go at this, so ensure you choose the heaviest weight that you can possibly lift.

Write down the amount you have lifted in kg/lbs and how many reps you have completed. Ideally you want to lift 1 rep here as this represents the true 100% max lift. Use the following graph as a guideline. It represents your maximum ability. You need this number to calculate your training goal.

As an example – let’s say I managed just 1 rep of 85 kg in the bench press test. That means my max strength / 1 RM in the bench press is 85kg, and this is very accurate. If you managed 2-5 reps be sure the use the table above and calculate the 1RM as a max lift ideal.

Train for your own goal

Now that we have the 1Rm or max weight you can handle, we can use a percentage of this to train for muscle endurance, hypertrophy, max strength  or power. Let’s say you want the best beach body then a combination between hypertrophy and muscle endurance will be the weight you need to train on to reach your goal. Simply training on a 1 rep lift at 100% your max ability will increase your strong yes but it won’t give you the beach body you crave. You have to train specifically towards your goal by using the correct percentage and and reps to reach that goal.

In part 3 I’ll show you what weight, reps and sets you need to use from the info you have gathered to train for your max strength, muscle endurance, hypertrophy or power goal.

For now try the 1RM test on your squat, deadlift, bench press or overhead press and let me know how it goes.