5 Easy Ways To Eat Right!

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.

 

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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

Level Up Your Fitness Regime With the SHAPE® –TABATA Challenge

Passion for fitness can only be pursued by taking up new challenges that help you push your limits. It drives us to achieve something new every day by bringing a change in our routine. The pursuit of fitness is about keeping things fresh and accepting exciting new challenges to push your fitness to the next level.

It starts with SHAPE®..

SHAPE® is a dynamic fitness activity based on the combination of cardio and strength.  It prepares your body to support everyday movement while preventing injuries caused by weakness in the body.  It incorporates muscle toning and natural dynamic movement working with the natural planes of movement of our body.

What is the next level?

SHAPE® in itself is dynamic and challenging but you can go a step further by adding TABATA training to this mix. TABATA is one of the most popular forms of HIIT or High Intensity Interval Training sessions. It consists of 4-minute sessions with cycles of a 20-second workout followed by 10 seconds of rest (20/10).

Who is it for?

This challenge is designed for those who have been consistent with their SHAPE® training. They can take it to the next level by adding intensity to their strength and cardio workout. This not only makes it more challenging but also adds more fun to the workout, making it more energetic.

It is the perfect way to level-up your fitness regime and you can start it with the exclusive SHAPE®-TABATA sessions at THE ROOM Abu Dhabi. These 60-minute double sessions by Mim Kleiberg and Milos Padejski are starting soon. Take up the challenge and fuel your passion for fitness.

Sign up for a session now at http://theroom.ae/timetable.php

Indoor Cycling, Spinning

Body composition and why weight is a bad indicator of your body’s health

Mim Kleiberg

As a trainer and coach the phrase “I want to lose 5/10/15/20kg/pounds” is something I hear all too often. In this day and age we are obsessed with the number on the scales that we see and what changes we can bring to it.

 

But is weight a good measure of our overall body’s health? Everyone has heard the phrase “muscle weighs more than fat” at some stage of their lives and this is absolutely, why weight is a poor indicator of body health.

 

Most people are familiar with the term “body fat,” usually associating it with obesity, heart disease, cholesterol levels and general unhealthiness. Even though our association with the word “fat” is negative, fat is actually essential to life and bodily function. Fat helps in absorption of vitamins, is the base of our hormones and has many other functions in the body.

Now whilst fat is essential to life, too much fat is detrimental to the body. Fat tissue is the body’s storage facility and stores excess energy for use at a later stage. Fat is used as a fuel source in everyday life and during exercise. Excess fat can cause obesity which comes with a whole slew of health problems including like arthritis, heart disease, type 2 diabetes, stroke, some cancers and respiratory problems.

What is a healthy amount of fat?

The amount of fat in your body is referred to by percentage of your body weight. Indicative amounts are specific to gender:

For men:

  • 2 to 5% fat for basic function
  • 6 to 13% fat for athletes
  • 14 to 17% fat for healthy fitness
  • 18 to 24% fat for acceptable wellness
  • 25% or higher is considered obese

For women:

  • 10 to 13% for basic function
  • 14 to 20% for athletes
  • 21 to 24% for fitness
  • 25 to 31% for  acceptable wellness
  • 32% or more is obese

When I train people i aim to decrease their body fat percentage in a number of ways, including changing their nutrition, increasing their cardiovascular exercise quantity and focussing on strength training.

Strength training is a great way to increase your muscle mass. Increasing muscle mass will have a direct effect on your body fat percentage by increasing your body’s requirement of calories (metabolism) to start to use excess fat storage.

 

How do you measure body fat percentage?

 

There are various ways of measuring body fat percentage including calipers, hydrostatic weighing and bio-impedance scales are the popular ways of measuring body fat.

At THE ROOM we use a device that is a bio-impedance scanner to discover your body composition and this device provides a range of data including body-fat percentage, muscle mass, bone density and hydration levels.

If you are a 3 or 12 month member or you have a personal training package with us then you are eligible for a free body composition analysis with one of our trainers and monitoring for the duration of your package or membership.

For further information or questions please don’t hesitate to contact us on info@theroom.ae

 

Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

What is functional training and why should I join a SHAPE class at THE ROOM Abu Dhabi?

Mim Kleiberg

Let’s first start with the ‘Why Should I join a SHAPE class?’

In short, SHAPE is

FUN – ENERGETIC – EFFECTIVE – SAFE – CARDIO – STRENGTH – INTERVAL TRAINING

At THE ROOM our SHAPE classes are led by highly skilled instructors in sessions with limited participants to ensure correct posture and movement. Classes are given with safety of the participants in mind. As numbers are limited the trainer can offer and monitor various degrees of difficulty of exercises that are given to participants to meet individual needs.
Classes combine functional movement with cardiovascular interval training to create an all in one class to burn fat and boost the metabolism.

Let’s get somewhat deeper in the strengthening component of the SHAPE classes at THE ROOM. What exactly is functional training?
Functional Training is a form of exercise which strengthens the body to support everyday movement, balance and control. It prepares your muscles for the work that these muscles perform in everyday life and prevents injury by aiding movement. Whilst the majority of functional training can be done with no equipment but your own body, weights and exercise, training aids can be used to boost the strength of muscles over certain planes of movement. Training aids include kettle bells, smash balls, ropes, suspension trainers and jump boxes.
Natural movement
Examples of functional movement include squatting (used in movements such as standing up and sitting from a chair or shoulder press like lifting a heavy object to place it on a shelf. Functional movement incorporates compound (combined) muscle movement in contrast with some strength training that isolates certain muscles.
Because most functional training includes multiple muscle movements, the core, or powerhouse of the body is engaged and strengthened. This supports the foundation of the body and improves not only overall strength, but stability and balance as well. This means that functional training is important in the aspect of reducing the risk of falls and other injury.
Why Functional strength training is different from other forms of strength training:
1. Functional movement incorporates compound (combined) muscle movement in contrast with some strength training that isolates certain muscles.
2. Functional movement works with the natural planes of movement of the body, meaning that the body only trains in the way that it was designed to move.

 

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. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

Boxfit – Who is it for?

Mim Kleiberg

I love Boxfit. I’m not sure which attribute attracts me more. The empowering feeling of striking a punch at high speed or the satisfying crack of a well-timed kick on a boxing pad. Perhaps it’s the feeling of elation after a high energy session or the feeling of accomplishment after pushing my limits.

I remember the first Boxfit class I ever did. To be honest with you I was apprehensive as I went into the class, not knowing what to expect. The high energy pace, the movement, the encouragement of the instructor and the participants but it had me in one class and I was hooked.

What will you find in a Boxfit class?

Boxing as a sport requires many factors that contribute to health and condition: strength, speed, agility, hand-eye coordination, endurance, power and stamina to name a few attributes. All of these will be covered in your Boxfit class at THE ROOM.Boxing gloves

What does a Boxfit class look like?

After a good warm up you will be taken through boxing technique and then continue into the body of the workout where you will work on your skills and fitness. Expect a few bouts of HIIT(High Intensity Interval Training) to get you sweating and strong. The class ends with a cool down and full body mobility section.

Instructors at THE ROOM have been trained by international coaches and are knowledgeable about form and technique. Be assured that you will be well looked after!

 

Mim Kleiberg is a Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi. She is an avid cyclist and triathlon competitor and is currently training for long distance triathlon.

ULTRA MUSIC FESTIVAL VIBE AT THE ROOM ABU DHABI

Peter Pastijn

CLUB NIGHT SEASON KICK OFF THIS THURSDAY 5PM

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.

Hope you now know how to start your weekend!

See you Thursday…

Triathlon Coaching at THE ROOM Abu Dhabi

Rebecca Pittam

What do you do when you have accomplished your goals, when the challenge you have set yourself has been achieved?

The answer?

Find a new challenge, and for me that was to take my Ironman experience to the next level and to certify as an Ironman coach so that I could not only continue to grow as an Ironman athlete but also to help others realise their own Extraordinary Road.

Triathlon Swimming
Triathlon Swim

With the triathlon season well upon us this is where my journey to becoming a Triathlon Coach begins and and together with other trainers at THE ROOM we are looking to help you get race fit for TriYas and Abu Dhabi ITU with either the Sprint or Olympic distance in mind. We will be writing and sharing specifically designed training plans, some being executed in our scheduled classes to help our clients meet their own triathlon dreams.

Each plan will cover Swim, Bike, Run, Strength and Flexibility sessions that will get you to the start line of your chosen race in the best possible shape.

We are offering this service as we feel passionately about our scheduled classes and how great they are at preparing you for your fitness challenges outside of the studio.

Specifically designed Spin® classes will help you build strength and endurance whilst the prescribed run sessions which will be held after specific Spin® classes and also held independently will help your legs adapt to the stresses that you are under when training for multiple sports. Scheduled swim sessions will be held at locations arranged for you by THE ROOM at certain times throughout the week and of course you can always take advantage of the beautiful waters that surround us at your own convenience.

Combine all of this with Strength and Flexibility sessions and you are looking at a fully rounded training program which complements the needs of any budding or experienced triathlete alike.

Finally, as a part of the plan there will be scheduled sessions such as long rides and runs to build up your endurance which you will do outside of THE ROOM and can be done at any location, at your own convenience on the suggested day in the training schedule. The Spin® studio can also be made available with prior notice should you wish to complete your long rides there.

Our trainers are here to support you in every step of your Triathlon journey this season and you may even see some of them out at Al Wathba Cycling Track on a Friday morning for some long rides.

For more infomation please come and see us, email at info@theroom.ae or call us on 024444945