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

7 Reasons Why Yoga Is The Healing Therapy You Need

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.

 

  1. 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.
  2. It takes you to a refreshing and optimistic state of mind which makes you reconnect with your positive thoughts.
  3. 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.
  4. 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.
  5. Yoga including breathing techniques, which improve your concentration levels. Increased concentration can help you focus better and help finish your work faster.
  6. It is a low impact fitness activity, which means you don’t have to worry about body aches the next day at work.
  7. 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.

To book your session, call us on : +97124444945

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

Healthy food

5 Simple ways to improve your nutrition without having to break your head

Mim Kleiberg

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!

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. Eat mindfully

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.

Spinning® = Cycling

Here is a line I have heard so many times over 20 years in indoor cycling, cycling and triathlon.

“Spinning, no that is not for me. I ride real bikes outside! You won’t not see me in the studio.”

And I have spent numerous hours to try explaining and convincing all types of endurance athletes to give Spinning a go and see what can be in it for them.

Today I decided to write a blog about it as I think this might clear up a few things and help some to find their way to THE CYCLING ROOM.

First of all, I think it is important for an endurance athlete to know what is out there in the indoor cycling world. Not all Indoor Cycling classes are Spinning or cycling oriented for that matter.

There are different types of indoor cycling studios and classes and I believe it is important for an endurance athlete to know this while selecting which studio to choose for their indoor cycling training:

  1. Studios like THE CYCLING ROOM, where all classes are using relevant cycling techniques and road simulations. Usually these studios offer different types classes with a variation of training stimuli and intensity levels. These studios are usually using some form of effort related tracking devices (HR and or Power). Classes are a combination of fun, cycling, science and results. What’s more is that at THE CYCLING ROOM each class has different type of training orientation. Some classes are oriented at Cardiovascular base building, called Foundations.  Other classes are more interval and strength related such as the Performance and Tabata classes.  All other classes on the timetable are designed with training science in mind and will have specific training impulses to them.
  2. Some studios opt to include upper body exercise, weights and other non-cycling related exercise to the indoor cycling routine. It is THE CYCLING ROOM’s belief that this is not the most effective way and at times not the safest to achieve full body results. That’s why, at THE ROOM venues, we have a wide variety of other group classes like SHAPE, Yoga and Pilates to create full body balance. Very often while speaking to road cyclists or triathletes, irrelevant or outright dangerous moves are one of the main reasons they do not wish to participate in indoor cycling sessions. (also see studio type 4 below)
  3. Next are studios opting to offer pre-choreographed classes for their Indoor cycling programs. These classes run through a fixed workout set for a period of time (several weeks or months). Although these have proven to be very popular, as THE CYCLING ROOM we have chosen to opt for a wide range of variation in the weekly schedule offering different training stimuli and intensity levels all throughout the week.
  4. Finally, there are unfortunately quite a few studios where you will find a combination of excessive cadence ranges, unnecessary and unsafe movements on the bike. Unfortunately, in my opinion, these studios can really discredit the indoor cycling sport.

Secondly, why do I think any endurance athlete will take pleasure in experiencing classes at THE CYCLING ROOM or THE PERFORMANCE ROOM (BYOB – bring your own bike studio)?

  1. The sessions offer systematic training based on basic principles of physiological adaptation through sound work to rest ratios, sets of repetitions, cadence ranges and progressions over the weeks.
  2. The sessions offer great feedback on efforts and performance levels through data recording of heart rate and/or power, cadence. This in return offers great opportunity to analyze results and offer training plans to athletes.
  3. Fixed gear bikes allow for each second of training to count as there is no coasting and constant power generation.
  4. Fixed gear training in general is a great way to improve cycling technique and economy.
  5. The sessions are a great way to do High Intensity Interval Training (HIIT) at virtually no injury risk as there is very low impact and no risk of falling etc.
  6. Muscle soreness from even the hardest sessions is limited for the experienced athlete, which means that recovery from these sessions will be easier and vastly shorter than sessions that involve impact (such as HIIT running sessions and others). In short, you will have the fatigue but you will not be stiff allowing for effective training again faster.
  7. The studio offers for a stable environment that allows for efforts to be repeatable and can be compared to previous similar rides. This makes it an excellent environment for field and FTP testing (Functional Threshold Power testing in the BYOB studio) to track fitness progress of an athlete.
  8. You can train throughout the entire week, even during very busy work days, as these sessions, contrary to your rides outside you do not need for a minimum of 3-4 hours from door to door. You can walk in the studio and get an effective workout for 45’ to 75 minutes at THE CYCLING ROOM.
  9. Training in a studio obviously does not get impacted by the weather. No matter how hot it gets (or cold and rainy in other regions), your training can go ahead any day. With the upcoming summer in the UAE, no need to mention that this is a great advantage. In cases of extreme heat you can also do longer rides indoors by doubling up classes on at THE CYCLING ROOM.
  10. A great advantage is the group atmosphere and environment to train in. Especially during the harder workouts it is great to have the support from others to go through to the end of the session.
  11. When working out on the road, it is very difficult to find people of the same level as yourself to train with all the time. Hence during outdoor group training, some people feel like training too hard or too easy all the time for their own levels. Surely it is fun and great outside but when an athlete wants to train in specific training intensity zones, the studio certainly offers for a better solution for these workouts when wanting to train together.
  12. Last and not least, in a region like Abu Dhabi and many downtown areas in the world, long hill training is not possible. That is where the studio comes in very handy. You can simulate any type of gradient, duration at any selected intensity. In short, you can prepare for any climb in the world! It personally made me prepare for my first ever climb of the mythical ‘Mont Ventoux’ in France.

 

Maybe these elements have shed some more light on things now and you might think: ‘Great, I am ready to try this out!’.

What would I recommend to you to start with. If you are a weathered cyclist or triathlete I would recommend you join a Performance (Interval) ride to start with or a Foundations ride (Endurance or Aerobic interval session). After a couple of these you should try out the Tabata (HIIT) session and see how much fun it can be and what great workouts are in store for you at THE CYCLING ROOM.

If you are more of a beginning athlete, the Introductory class is great to get the basics right about bike set-up, breathing, hand positions, the techniques, etc. From there your road probably takes you to the Foundations rides and towards Performance sessions.

THE CYCLING ROOM’s Care Team is ready to welcome and guide you to make your Indoor Cycling training both fun and effective.

Finally, a note to nature loving cyclists who just have an aversion to riding indoors, we hear you, it is not easy to come indoors. That is why, as long as the weather allows for it in Abu Dhabi, we have the Saturday afternoon ride on THE TERRACE!

Start Where You Are

Kat Owens

When it comes to trying something new, for many of us our instinct is to retreat. We go to a space of doubt rather than a space of curiosity. This is completely normal. We’re creatures of comfort! The unknown is a vulnerable place and it’s a lot easier to cozy up in our comfort zone. Starting a yoga practice can be especially intimidating. If you google the word ‘yoga’ you’re confronted (for the most part) with young, fit bodies bending in dizzying ways. It looks anything but inviting and calming. But in reality the practice of yoga is so much more than fancy postures; it is a practice of self-care and coming home to yourself. Simply put, yoga means union. Union between the body and the mind through the breath.
And the best part? It meets you where you are. It’s never too late to try. Maybe you’re healing from an injury. Maybe you have a meditation practice and are curious about the deeper philosophical aspects of yoga. Maybe you’re an avid and intense cyclist or runner. Maybe you’re super stressed out and tired most of the day. Regardless of your unique biography, if you can breathe you can begin.
The four-week Introduction to Yoga course at The Room is suitable for all levels and is a great way to start or continue your practice. Incorporating yoga poses, breath-work, meditation, and yoga philosophy, each session will build on the previous one so by the end you will have a solid yoga foundation.
So if you have any curiosity, don’t retreat—chase it and come join!
Date : Starting April 18, Every Tuesday
Time :
Morning Course – 9.30 am (Kat Owens)
Evening Course – 7.30 pm (Sahar Zaky)
Call 02/ 4444 945 or email info@theroom.ae to enroll or know more.

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.

A Week With Dino at THE ROOM

Peter Pastijn

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.

#anextraordinaryroad

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.

Aim for the stars – A Spinning® Journey ride at THE CYCLING ROOM Abu Dhabi

MI Peter Pastijn

 

We all have dreams when we are kids. Some we let go because those were young kids’ dreams that did not mean much, others we think we will take on one day but that day has not come yet, and finally those dreams we find very important to pursue as they are part of who we really are or want to be!

Dreams are great, but of course there is also daily life that happens and grabs hold of your days at times. Especially during our adult life there are so many things we do, have to do, daily tasks, etc.

A question that arises in most of us from time to time is?

‘How much time do I really have and spend on these dreams that meant all to me when I was a kid?’

Very often the answer to that question is a very confronting one: ‘Almost no time or none at all. I have other things to do and priorities to attend to.’ Surely, we all are busy and have plenty on our plate once adult life sets in. Work / Life Balance is a really tricky one for all of us.

This Spinning Journey ride will take you back on a visualization of the dreams that mattered when you were a kid. What were you going to do? Who were you going to be? What would you achieve? Once you have refreshed your memory and reinvigorated the dream, you will take the beautiful Journey of seeing the things you simply must pursue to fulfil your childhood dream…

It never stops surprizing to see that a short visualization ride like this one can trigger small changes to your daily routine today and make an increasing difference in your road tomorrow and every day that follows!

In conclusion: Relight the fire of your dreams and aim for the sky

Note: Spinning® Journey rides at THE CYCLING ROOM are a real body, mind and soul experience on the Spinner bike, unique in Abu Dhabi and the UAE. Not only will you enter a state of inner relaxation and peaceful introspection, you will in the meantime go through a great cycling training session. By some riders it is called the closest thing to yoga on a bicycle and by others a ‘true cycling meditation’. Either way it is a great combination of cycling training and personal development.