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Eating for Health
We don’t eat too much or too little
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I’m pretty sure if you are reading this article, you already know to eat Whole Foods, limit processed food, drink loads of water, cut out refined sugars and control your alcohol intake. Combine these with daily exercise and quality sleep and you are going in the right direction.
1. Eating for health controls ENERGY BALANCE
Food is fuel and gives us energy, if we don’t get enough energy, the body will shut down certain processes that are not necessarily needed to survive. Like our reproductive system or some aspects of metabolism.I’ve seen It a lot with clients who under eat because they are afraid to add on weighted and get the total opposite effect.
On the other side if we eat too much and there is a overload of energy that doesn’t get used. It will store as fat and too much fat will cause more problems. The risk for chronic diseases increases.
"We don’t eat too much or too little. This means we can stay healthy, fit and strong. We feel good, and our body shows it.”
2. Eating for health gives us NUTRIENTS
Have a look at what you're actually eating.
How much nutrients are in the foods you eat vs how much calories.
Cookies will be low on nutrients and high on calories = calorie dense food Vs Kale or any other vegetable will be low on calories and high on nutrients = nutrient dense food.
Be careful for “healthy cookies” labeled with organic, vegan, paleo, etc. no doubt these will be higher in nutrients and lower in refined sugars which is great, but don’t get fooled as eating loads of these will still give you too much energy.
Control your intake!
It’s not because it’s the healthier option you can just stuff your face with it.
3. Eating for health helps us LOOK, FEEL and PERFORM our best.
I’ve never met someone that didn’t want to look, feel or perform good. Although different people will have other opinions on what looks good or not and I totally agree with that.You don’t need to have six pack abs to look or feel good, leave alone perform good. Although it might help in a lot of cases ;-)
Whatever you feel is more important, that’s what your nutrition should help you to achieve.
Whether you are a pro athlete who wants to be in the best shape of his life to win every competition.
Or a newly mom recovering from her first pregnancy who just wants to feel like her old self again.
4. Eating for health is OUTCOME-BASED
“I’m eating really healthy but I’m not loosing any weight”
If your perception of “eating healthy” doesn’t match reality, maybe you need to rethink what you are doing.
If your body or performance isn’t showing it then ask yourself the question?
What is healthy food, and is my idea of healthy actually that accurate?
Eating too much healthy foods won’t help you if your goal is too loose weight.
Balance out your food, so it fits your lifestyle and makes you happy with the choices you make on a daily base.
5. Eating for health looks for STRENGTHS and WINS.
It’s NOT about following the rules and being strict all the time.
It’s about knowing your limiting factors!
If you like going out with friends, find ways to make it work.Saying NO to social occasions every time because you are afraid you will loose control isn’t sustainable and won’t make you happy.
If you don’t like to eat spinach, then don’t eat it. It’s that simple! Replace it for a vegetable you do like. Make a list of vegetables you like and combine these.
Are you someone who will eat the whole pack of chips if it is in the house, then don’t buy it. Next time you go to the supermarket, skip the isle with all the sweets.
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
I’m pretty sure if you are reading this article, you already know to eat Whole Foods, limit processed food, drink loads of water, cut out refined sugars and control your alcohol intake. Combine these with daily exercise and quality sleep and you are going in the right direction.
1. Eating for health controls ENERGY BALANCE
Food is fuel and gives us energy, if we don’t get enough energy, the body will shut down certain processes that are not necessarily needed to survive. Like our reproductive system or some aspects of metabolism.I’ve seen It a lot with clients who under eat because they are afraid to add on weighted and get the total opposite effect.
On the other side if we eat too much and there is a overload of energy that doesn’t get used. It will store as fat and too much fat will cause more problems. The risk for chronic diseases increases.
"We don’t eat too much or too little. This means we can stay healthy, fit and strong. We feel good, and our body shows it.”
2. Eating for health gives us NUTRIENTS
Have a look at what you're actually eating.
How much nutrients are in the foods you eat vs how much calories.
Cookies will be low on nutrients and high on calories = calorie dense food Vs Kale or any other vegetable will be low on calories and high on nutrients = nutrient dense food.
Be careful for “healthy cookies” labeled with organic, vegan, paleo, etc. no doubt these will be higher in nutrients and lower in refined sugars which is great, but don’t get fooled as eating loads of these will still give you too much energy.
Control your intake!
It’s not because it’s the healthier option you can just stuff your face with it.
3. Eating for health helps us LOOK, FEEL and PERFORM our best.
I’ve never met someone that didn’t want to look, feel or perform good. Although different people will have other opinions on what looks good or not and I totally agree with that.You don’t need to have six pack abs to look or feel good, leave alone perform good. Although it might help in a lot of cases ;-)
Whatever you feel is more important, that’s what your nutrition should help you to achieve.
Whether you are a pro athlete who wants to be in the best shape of his life to win every competition.
Or a newly mom recovering from her first pregnancy who just wants to feel like her old self again.
4. Eating for health is OUTCOME-BASED
“I’m eating really healthy but I’m not loosing any weight”
If your perception of “eating healthy” doesn’t match reality, maybe you need to rethink what you are doing.
If your body or performance isn’t showing it then ask yourself the question?
What is healthy food, and is my idea of healthy actually that accurate?
Eating too much healthy foods won’t help you if your goal is too loose weight.
Balance out your food, so it fits your lifestyle and makes you happy with the choices you make on a daily base.
5. Eating for health looks for STRENGTHS and WINS.
It’s NOT about following the rules and being strict all the time.
It’s about knowing your limiting factors!
If you like going out with friends, find ways to make it work.Saying NO to social occasions every time because you are afraid you will loose control isn’t sustainable and won’t make you happy.
If you don’t like to eat spinach, then don’t eat it. It’s that simple! Replace it for a vegetable you do like. Make a list of vegetables you like and combine these.
Are you someone who will eat the whole pack of chips if it is in the house, then don’t buy it. Next time you go to the supermarket, skip the isle with all the sweets.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
I’m pretty sure if you are reading this article, you already know to eat Whole Foods, limit processed food, drink loads of water, cut out refined sugars and control your alcohol intake. Combine these with daily exercise and quality sleep and you are going in the right direction.
1. Eating for health controls ENERGY BALANCE
Food is fuel and gives us energy, if we don’t get enough energy, the body will shut down certain processes that are not necessarily needed to survive. Like our reproductive system or some aspects of metabolism.I’ve seen It a lot with clients who under eat because they are afraid to add on weighted and get the total opposite effect.
On the other side if we eat too much and there is a overload of energy that doesn’t get used. It will store as fat and too much fat will cause more problems. The risk for chronic diseases increases.
"We don’t eat too much or too little. This means we can stay healthy, fit and strong. We feel good, and our body shows it.”
2. Eating for health gives us NUTRIENTS
Have a look at what you're actually eating.
How much nutrients are in the foods you eat vs how much calories.
Cookies will be low on nutrients and high on calories = calorie dense food Vs Kale or any other vegetable will be low on calories and high on nutrients = nutrient dense food.
Be careful for “healthy cookies” labeled with organic, vegan, paleo, etc. no doubt these will be higher in nutrients and lower in refined sugars which is great, but don’t get fooled as eating loads of these will still give you too much energy.
Control your intake!
It’s not because it’s the healthier option you can just stuff your face with it.
3. Eating for health helps us LOOK, FEEL and PERFORM our best.
I’ve never met someone that didn’t want to look, feel or perform good. Although different people will have other opinions on what looks good or not and I totally agree with that.You don’t need to have six pack abs to look or feel good, leave alone perform good. Although it might help in a lot of cases ;-)
Whatever you feel is more important, that’s what your nutrition should help you to achieve.
Whether you are a pro athlete who wants to be in the best shape of his life to win every competition.
Or a newly mom recovering from her first pregnancy who just wants to feel like her old self again.
4. Eating for health is OUTCOME-BASED
“I’m eating really healthy but I’m not loosing any weight”
If your perception of “eating healthy” doesn’t match reality, maybe you need to rethink what you are doing.
If your body or performance isn’t showing it then ask yourself the question?
What is healthy food, and is my idea of healthy actually that accurate?
Eating too much healthy foods won’t help you if your goal is too loose weight.
Balance out your food, so it fits your lifestyle and makes you happy with the choices you make on a daily base.
5. Eating for health looks for STRENGTHS and WINS.
It’s NOT about following the rules and being strict all the time.
It’s about knowing your limiting factors!
If you like going out with friends, find ways to make it work.Saying NO to social occasions every time because you are afraid you will loose control isn’t sustainable and won’t make you happy.
If you don’t like to eat spinach, then don’t eat it. It’s that simple! Replace it for a vegetable you do like. Make a list of vegetables you like and combine these.
Are you someone who will eat the whole pack of chips if it is in the house, then don’t buy it. Next time you go to the supermarket, skip the isle with all the sweets.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
I’m pretty sure if you are reading this article, you already know to eat Whole Foods, limit processed food, drink loads of water, cut out refined sugars and control your alcohol intake. Combine these with daily exercise and quality sleep and you are going in the right direction.
1. Eating for health controls ENERGY BALANCE
Food is fuel and gives us energy, if we don’t get enough energy, the body will shut down certain processes that are not necessarily needed to survive. Like our reproductive system or some aspects of metabolism.I’ve seen It a lot with clients who under eat because they are afraid to add on weighted and get the total opposite effect.
On the other side if we eat too much and there is a overload of energy that doesn’t get used. It will store as fat and too much fat will cause more problems. The risk for chronic diseases increases.
"We don’t eat too much or too little. This means we can stay healthy, fit and strong. We feel good, and our body shows it.”
2. Eating for health gives us NUTRIENTS
Have a look at what you're actually eating.
How much nutrients are in the foods you eat vs how much calories.
Cookies will be low on nutrients and high on calories = calorie dense food Vs Kale or any other vegetable will be low on calories and high on nutrients = nutrient dense food.
Be careful for “healthy cookies” labeled with organic, vegan, paleo, etc. no doubt these will be higher in nutrients and lower in refined sugars which is great, but don’t get fooled as eating loads of these will still give you too much energy.
Control your intake!
It’s not because it’s the healthier option you can just stuff your face with it.
3. Eating for health helps us LOOK, FEEL and PERFORM our best.
I’ve never met someone that didn’t want to look, feel or perform good. Although different people will have other opinions on what looks good or not and I totally agree with that.You don’t need to have six pack abs to look or feel good, leave alone perform good. Although it might help in a lot of cases ;-)
Whatever you feel is more important, that’s what your nutrition should help you to achieve.
Whether you are a pro athlete who wants to be in the best shape of his life to win every competition.
Or a newly mom recovering from her first pregnancy who just wants to feel like her old self again.
4. Eating for health is OUTCOME-BASED
“I’m eating really healthy but I’m not loosing any weight”
If your perception of “eating healthy” doesn’t match reality, maybe you need to rethink what you are doing.
If your body or performance isn’t showing it then ask yourself the question?
What is healthy food, and is my idea of healthy actually that accurate?
Eating too much healthy foods won’t help you if your goal is too loose weight.
Balance out your food, so it fits your lifestyle and makes you happy with the choices you make on a daily base.
5. Eating for health looks for STRENGTHS and WINS.
It’s NOT about following the rules and being strict all the time.
It’s about knowing your limiting factors!
If you like going out with friends, find ways to make it work.Saying NO to social occasions every time because you are afraid you will loose control isn’t sustainable and won’t make you happy.
If you don’t like to eat spinach, then don’t eat it. It’s that simple! Replace it for a vegetable you do like. Make a list of vegetables you like and combine these.
Are you someone who will eat the whole pack of chips if it is in the house, then don’t buy it. Next time you go to the supermarket, skip the isle with all the sweets.
I’m pretty sure if you are reading this article, you already know to eat Whole Foods, limit processed food, drink loads of water, cut out refined sugars and control your alcohol intake. Combine these with daily exercise and quality sleep and you are going in the right direction.
1. Eating for health controls ENERGY BALANCE
Food is fuel and gives us energy, if we don’t get enough energy, the body will shut down certain processes that are not necessarily needed to survive. Like our reproductive system or some aspects of metabolism.I’ve seen It a lot with clients who under eat because they are afraid to add on weighted and get the total opposite effect.
On the other side if we eat too much and there is a overload of energy that doesn’t get used. It will store as fat and too much fat will cause more problems. The risk for chronic diseases increases.
"We don’t eat too much or too little. This means we can stay healthy, fit and strong. We feel good, and our body shows it.”
2. Eating for health gives us NUTRIENTS
Have a look at what you're actually eating.
How much nutrients are in the foods you eat vs how much calories.
Cookies will be low on nutrients and high on calories = calorie dense food Vs Kale or any other vegetable will be low on calories and high on nutrients = nutrient dense food.
Be careful for “healthy cookies” labeled with organic, vegan, paleo, etc. no doubt these will be higher in nutrients and lower in refined sugars which is great, but don’t get fooled as eating loads of these will still give you too much energy.
Control your intake!
It’s not because it’s the healthier option you can just stuff your face with it.
3. Eating for health helps us LOOK, FEEL and PERFORM our best.
I’ve never met someone that didn’t want to look, feel or perform good. Although different people will have other opinions on what looks good or not and I totally agree with that.You don’t need to have six pack abs to look or feel good, leave alone perform good. Although it might help in a lot of cases ;-)
Whatever you feel is more important, that’s what your nutrition should help you to achieve.
Whether you are a pro athlete who wants to be in the best shape of his life to win every competition.
Or a newly mom recovering from her first pregnancy who just wants to feel like her old self again.
4. Eating for health is OUTCOME-BASED
“I’m eating really healthy but I’m not loosing any weight”
If your perception of “eating healthy” doesn’t match reality, maybe you need to rethink what you are doing.
If your body or performance isn’t showing it then ask yourself the question?
What is healthy food, and is my idea of healthy actually that accurate?
Eating too much healthy foods won’t help you if your goal is too loose weight.
Balance out your food, so it fits your lifestyle and makes you happy with the choices you make on a daily base.
5. Eating for health looks for STRENGTHS and WINS.
It’s NOT about following the rules and being strict all the time.
It’s about knowing your limiting factors!
If you like going out with friends, find ways to make it work.Saying NO to social occasions every time because you are afraid you will loose control isn’t sustainable and won’t make you happy.
If you don’t like to eat spinach, then don’t eat it. It’s that simple! Replace it for a vegetable you do like. Make a list of vegetables you like and combine these.
Are you someone who will eat the whole pack of chips if it is in the house, then don’t buy it. Next time you go to the supermarket, skip the isle with all the sweets.
One-Hour Workout: Revving Your Swim Engine
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