Our body is like a machine which needs energy to run the daily course. The food we eat every day is the primary source of energy for our body. To maintain proper functioning we need to fuel our body with all necessary energy elements like proteins, vitamins, carbohydrates, and fibres. Follow these guidelines to make sure that you eat just what your body needs.
Cut off refined sugar –
Sugar is toxic to the body and creates a cycle of dependency with highs and lows, eventually draining you of energy. Cutting down sugar helps you retain your energy levels.
Add variety to your diet –
Don’t get stuck in a rut with your diet. Eat seasonally and change it up regularly so that you get a wide range of vitamins and minerals to support your body’s energy levels.
Regulate consumption –
Eat for the activity that you are about to do. If you’re going to work out, eat a balance of good carbohydrates, protein and fat to fuel you for that activity. If you are winding down for the day, eat less as this energy will not be used.
Eat breakfast –
Start your day with a healthy burst of energy. Combine proteins, carbohydrates, and fats to get a right start. Remember, breakfast boosts your metabolism by kick-starting energy consumption for the day.
Drink adequate water –
Water is the basis for the optimum functioning of our body’s system. Making sure you get enough water, as it increases the energy efficiency of your body.
Our choice of food is driven by our taste buds and not hunger. The availability of yummy junk food only pushes us towards making more unhealthy choices every day. Avoiding all that tempting food is impossible and too cruel to ask for. However, it is possible to have the best of both worlds. If you need more guidelines you can always get in touch with us. Call us now on +971 2 4444 945
Mim Kleiberg is a Star 3 Spinning Instructor, Holistic Health Coach, personal trainer and Co-owner of THE ROOM Abu Dhabi with qualifications in Olympic Weight Lifting, Kettle-bells & Functional Training.
What comes to your mind when you read the word meditation? A calm looking person with eyes closed and legs crossed. We all are familiar with this classic form of meditation. However, moving meditation offers a lot more than the classic meditation. Here’s everything you need to know about this unique form of exercise before you kick start your sessions.
What is moving meditation?
Moving Meditation is a physically active type of meditation where awareness, concentration, and focus are brought into the movement. The movement becomes a conscious movement. In other words, it is using slow body movements combined with the awareness of your actions and breath.
What activities come under this workout?
Moving Meditation consists of activities like Fluid Yoga, Tai Chi, Qigong along with a few others. Fluid Yoga is spiritual and ascetic, it focuses on breath control and postures. Tai Chi is a non-competitive martial art that helps you alleviate stress and anxiety. Qigong is another Chinese practice that helps you restore your energy with balanced movements and breath control.
How it benefits your body?
All activities included in Moving Meditation are designed to help release stress and tension. Moving Meditation helps cope with anxiety, insomnia, and boosts your immune system by building stamina. Fluid Yoga helps you relax and keeps you healthy with a sequence of Asanas.
What is Fluid Yoga?
A Yoga sequence can be turned into a moving meditation by connecting the breath and the movement. In this form of Yoga, the person is aware and concentrated on what is happening inside his body. During this session, the participant is fully focused and present in the moment barring all the external thoughts. The sequence is enhanced with breathing techniques that bring us mental peace and increase our concentration levels.
Where can you experience Moving Meditation?
On the 3rd International Yoga Day, we are hosting a Moving Meditation class focused on Fluid Yoga at THE ROOM Abu Dhabi. In this session, we will be moving through a simple and fluid yoga sequence combining the movement with the breath. No need to remember complex sequences, poses or alignment, the class will just focus on finding the harmony and unity between the body, breath, and mind. You can join us at this session by Sahar Zaky on 21 June 2017 at 5.30 PM only at THE ROOM Abu Dhabi. Book your session now.
Spending our days in office and excessive overtime has taken many things away from us. Active life and peace of mind are the two most important things on that list. Furthermore, sitting in the office for long hours makes us lazy which can be easily identified with a desk hunchback most of us have.
However, there’s one way that can help us fix this and improve our posture – Yoga.
A specially designed Yoga sequence can help you loosen up the muscles of your upper body, releasing the stress that leads to the hunchback posture.
It takes you to a refreshing and optimistic state of mind which makes you reconnect with your positive thoughts.
It takes away the tension and tightness of your muscles which reduces your back pain and helps you maintain a better posture throughout the day.
A bad posture and mind filled with stress may not help you make a good impression. But, practising Yoga regularly will definitely help you maintain a good body posture.
Yoga including breathing techniques, which improve your concentration levels. Increased concentration can help you focus better and help finish your work faster.
It is a low impact fitness activity, which means you don’t have to worry about body aches the next day at work.
Yoga increases your energy level, and boosts your immune system through its breathing techniques.
The benefits of Yoga have made it popular in almost all countries across the globe. At THE ROOM Abu Dhabi, we have arranged a ‘Healing With Yoga’ workshop that is designed to help professionals, release their work stress and improve their posture. You can experience this Yoga session with our care team instructor Sahar Zaky on 17 June 2017.
Engaging in physical activities to gain fitness is a common and widely accepted way of leading a healthy life. However, the truest form of healthy living is about taking mental well-being into account. Very few forms of exercise actually give you mental peace and calmness required to tackle the stress of a busy life. Yoga is one such form of exercise that improves your bodily functions while nurturing your well-being from the spiritual perspective.
Here’s how Yoga will benefit your body and brain in the best ways possible –
Makes you more flexible –
This is one of the most obvious and popular benefits of Yoga. Yoga includes several asanas that help you loosen-up tight muscles. The stretching involved can be tolerated by your body and it slowly gets accustomed to the changes while increasing your range of motion, which means more flexibility.
Builds your muscles –
Strong muscles do much more than just improving your look. Yoga asanas have a significant effect on your upper body strength. However, the poses are to be practiced in the right manner to give you the right amount of stress in building the desired muscle strength.
Increases your blood flow –
Yoga, being a combination of exercise and relaxation, improves your blood circulation, especially in your hands and feet. Inverted poses like the Shirshasan (headstand) encourages the blood from the lower body parts to flow back to the heart.
Boosts your health –
Yoga gets your heart rate into the aerobic range which lowers the risk of heart attack and also helps in relieving stress. Some Yoga exercises may not get your heart rate pumping but they do improve your cardiovascular conditioning.
Brings you mental peace–
It wouldn’t be an overstatement to say that Yoga is a trusted remedy for sadness. Consistently practicing Yoga leads to a significant increase in the serotonin levels. Yoga takes your attention away from your worries and brings more positivity to your mind.
Helps you focus better –
Once you attain calmness it helps you clear the clutter in your mind. This helps you isolate the primary matters and get rid of the stress. You can then resolve these matters with a positive frame of mind and focus better on your day-to-day activities.
Pranic Soul Yoga will open new doors of Sadhana for everyone who believes in the power of Yoga. At THE ROOM Abu Dhabi, we are hosting a Pranic Soul Yoga Session by the acclaimed Yoga instructor Rob Hess. His ever-evolving style of training and distinctive research will help you discover the true power of Yoga. Book this session by Rob Hess on 9th June 2017 – 3 PM today and embark on a soulful journey!
There is so much information out there on nutrition today and it can all seem very complicated. You can be totally immersed in all of the ins and outs of nutrition and for most of us, we just don’t have the time to count calories, read labels and follow complicated nutrition guidelines. Here’s my 5 simple ways to make eating healthy easy without any brain labour!
Eat as close to nature as possible
Try to eat the food as close to how it occurs in nature as possible. Foods that occur in nature are generally have the healthiest ratio of nutrients for our bodies. For example, fruit contain sugar however, in nature, are always paired with fiber which slows down the sugar’s absorption into the bloodstream. Cutting out processing and additives that can turn a perfectly healthy food into something unhealthy, means that your body can avail of nature’s nutrient profile design. Simply put, potato rather than potato chips, chicken rather than chicken sausage and apples rather than apple juice.
Eat out less
It’s a very easy way to make sure that you’re not eating anything unhealthy. Remember restaurants and takeaways are in the business of selling food. It’s in their interest in making the food taste amazing so that they sell more. This means that this usually takes priority over the health profile of the food. If you prepare your own food as much as possible, you know exactly what’s in your food.
As a side note, these days there is a trend in restaurants with a focus on healthy food, why not make these your go to for take away and eating out once in a while.
Eat vegetables at every meal
Vegetables are a great source of nutrients and fiber. Nutritional guidelines have recently been reviewed and now, 10 a day, rather than 5 a day have been recommended. Now its easy to incorporate vegetables into lunch and dinner with salads and vegetables being part of many staples but breakfast is always a challenge. My answer is green smoothies. Blending vegetables into your morning smoothie is an easy (and tasty) way of having veges for breakfast. Alternatively, adding veges to your eggs are a more traditional way of getting in the nutrients.
Drink more water
Hydration, hydration, hydration. If you’re properly hydrated then you are able to absorb nutrients from your food much better than if you’re dehydrated. Also, dehydration can send false signals to your brain about your hunger levels.
Stop and pay attention to what you’re eating. We always seem to multitask while eating. Eating mindfully, paying attention to your satiation, your chewing and the taste of the food means that the process of eating will maximise the absorption of nutrients.
Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi with qualifications in Olympic Weight Lifting, Kettle-bells & Functional Training.
THE ROOM Abu Dhabi organizes weeks with international presenters and teacher trainers of their various fields of expertise under the name ‘A WEEK WITH’. The goal is to bring some of the world’s training experts over to spend a week with the Abu Dhabi community as well as to offer the best educations to the THE ROOM team and teachers of the region.
Next on the list of international presenters is international Spinning® Power Specialist Master Instructors Dino Pedras from Portugal. More about his bio and profile below but first things first, please find the program of his visit here.
You can enjoy his passion, knowledge and great classes at THE CYCLING ROOM® from Tuesday March 7th till Saturday March 11th at Zayed Sports City, international tennis center.
‘A WEEK WITH DINO’
Program for the week
Tuesday 7th March
5.30pm – 7.30pm (1 or 2 hours)
MI Dino Pedras (Por) and MI Peter Pastijn (Bel) Teaching a 2-HOUR-SPINNING IS FRIENDSHIP ride. Two international presenters with over 20 years of experience in the industry and in Indoor cycling, two great friends, 1 fun engaging ride.
Wednesday 8th March
6.30pm – PORTUGUESE PASSION – A True Performance Ride
Dino is known as one of the most passionate presenters on the world tour and his motivation and energy is truly contagious. This High Intensity Interval ride will be full of Portuguese fire!
Thursday 9th March
8.30am – ‘Running’ a ride by Dino – 75’ mastering the art of the Standing Flat to build leg strength.
Friday 10th March
9am – 3pm 6-Hour-Mid-Season Spinning Marathon – Dino will be part of the Presenter team during our mid-march Spinning marathon edition held right here at THE CYCLING ROOM at Zayed Sports City.
Fees – 150 Duo – 250 Solo
Saturday 11th March
5.30pm Spinning on the Terrace with Dino
A Cyclist’s Journey…
Normal class fees apply
Special Deal for the real Spinning Fan – 5 slots available for the entire WEEK WITH DINO for 395 (value of package over 700 AED)
More info about Dino?
Meet with Dino
See his annual event – one of the most mythical events on the international Spinning® calendar
Dino Pedras is an avid road cyclist and has been a Master instructor for the Spinning Program since 2007 and has been a regular university lecturer on the topics of cardiovascular training, biomechanics and Spinning in Portugal.
He has been active in the fitness industry for over 20 year and has built a chain of fitness clubs in his region in Portugal. His experience as an international Spinning presenter ranges from South America to the US, and now form Europe to the Middle East.
We are very happy he chose his very first visit to the region to be at THE ROOM Abu Dhabi.
Finally, it is Dino’s genuine friendly and passionate nature that makes him one of the most wanted presenters in the world today. His passion for working out and Spinning is simply contagious! You cannot miss training with him this week.
by peter pastijn – Power Specialist Master Instructor Spinning Program
Spinning® for 8 Hours? Are your crazy?
Standing by the central table at THE LIVE-IN ROOM yesterday at THE ROOM Abu Dhabi at Zayed Sports City, I was asking Ingrid if she was coming to the Spinning® marathon and she smiled saying: “Are you trying to kill me? 8 Hours of Spinning is not something I can do. I looked at the flyer and event and I thought, this is for professionals, not for me.”
Ingrid is definitely ready for any of the tough Spinning classes at the club, but that was not the main thing I noticed then. I told her that this day was not about riding for 8 hours non-stop, but about the THE ROOM vibe, nice Spinning sessions with fantastic presenters, a day on the beach, good food, great friendly people… In short a fantastic day!
When I then told her that she could ride just one or two hours, lie down on the beach, have a swim in the pool or have a drink at the pool bar, relax in the jacuzzi or use the rest of the facility between rides, enjoy the day’s buffet and the evening barbecue, she said “Oh, I did not know that was what the event was about. That sounds like an amazing day in January on the beach in Abu Dhabi. I think I could do that? When is it again? I ll have to check with my family to see if that is ok as they are not really into Spinning.”
When I told her she could also bring family and friends that do not want to ride and just join for a beautiful day on the beach, swim, buffet, and full access to the Hiltonia Beach Club facilities, she said: “Done, I am in! I am going to ask my husband and son to join this day and will post the event in a couple of the Whatsapp groups of my friends. This is going to be a great day”.
After she left, it became clear to me that the Ultra Long Spinning Marathon Concept was so new to UAE and the region and we needed to make sure we told more people about this! That is why I decided to write this article.
As Spinning is a non-competitive sport and a great way to train, there is not supposed to be a winner in an event like this. The winners are the participants who set themselves the goal to ride 1,2 or up to 8 hours and give it their best. The winners are also the participants who come and join the community and have a great training session and day with friends.
That is why the location and the atmosphere is of the utmost importance for these events!
Hiltonia Beach Club at Corniche Abu Dhabi with its fantastic private beach, pools and pool bars, nice relaxing indoor and outdoor Jacuzzis, view over Abu Dhabi Corniche skyline and great gym and spa is a perfect place for a mid-January day in Abu Dhabi for all and a great location for a stop on the national and international Spinning Event Calendar.
More about the event and the rides themselves now.
This 2nd edition will see 3 international Spinning Master Instructors and in total 8 amazing presenters with national and international experience. Presenters are from Australia, India, Ireland, UK, Sweden, USA and Belgium to reflect the international character of such events and the region. Each presenter will conduct a 1 hour-ride with a different vibe, music set and intensity level to them.
The 8-hour ride roadmap is designed so that solo participants are able to make it through the very demanding 8-hours. In the meantime, each individual ride offers an opportunity to challenge participants entering the event for 1 or more hours. Participants can come and join the event at different times of the day. They can also start of the day with a couple of hours on the bike, then take some downtime by the pool or beach and then finish the day with a couple more hours in the saddle.
This is what is truly unique about an event like this. It offers a great environment for beginners, hobby endurance athletes and elite age-group athletes alike. And which sports event is more welcoming to friends and family that might just want to join but do not really want to work out on the day.
This year’s Marathon is themed: “TOGETHER WE ARE STRONGER”
It is an ode to the incredible multi-cultural city and environment we live in in Abu Dhabi and the UAE and a metaphor for the mental strength we get from training together as a team.
Each Ride will be designed to emphasize the theme. Spinning after all is about more than just the bike and a ride! It is a true journey of the Body, Mind and Soul!
The event kicks off at 12pm and finishes at 8pm.
During the event snacks, buffet, water, and sports drinks will be provided to the participants. From 6 o’clock onwards a barbecue will be ready.
So here is what the entire family can do at the event:
For the smallest the water slides, bouncing castle and the pool for infants.
Kids and teenagers: Spinning, gym and facility access, pool and beach, buffet
Family and friends: beach pass, gym, pool, Jacuzzi, buffet, barbecue
Participants: 1 to 8 hours of spectacular Spinning and all of the above mentioned elements
Check one of the most mythical Spinning events in the world to see what we’re talking about. Portugal in August is a not to miss stop for all real Spinning fans (organized by Spinning Master Instructor and friend of the house Dino Pedras)
Kids: 50 AED
Non- riding guests: 100 AED beach pass, facility acces, buffet and barbecue included
Hourly rider (1 or more): 200 AED (all services) plus event Shirt and Spinning classes
Solo Rider: 300 AED all above and 8 incredible hours of Spinning.
Club Night at THE ROOM Abu Dhabi is a unique vibe in Abu Dhabi for people who want to train quite hard in an atmosphere that feels like a party. This weekend your trainers, Milos and Peter have decided to use the incredible energy of the Ultra Music Festival straight form Downtown Miami to the Terrace of THE ROOM Abu Dhabi and THE CYCLING ROOM.
For a little teaser of the atmosphere your Care Team is ready to bring:
We’ll kick off the weekend as of 5 pm on THE TERRACE where you can get ready for your #trainingparty or your #partyonbike. We’ll kick off with some chill house music and refreshments. 30 minutes later the party really starts!
SHAPE CLUBNIGHT on the TERRACE – 5.30pm – Milos
SPINNING CLUBNIGHT in THE CYCLING ROOM – 6pm – Peter
Start smiling as soon as you leave work on Thursday and drive to THE ROOM for your amazing #trainingparty! If you have friends that might just want to soak up the vibe and hang out on THE TERRACE or in THE LIVE-IN ROOM, we ll make sure they will receive a warm welcome while they wait for you to join them for the rest of the night.
Your music mix will be lined up by resident DJ and MI for the Spinning® Program Peter.