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.

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

Spinning

Spinning® Myths – and the actual truth

Mim Kleiberg

1. Spinning® is only for fit people

Spinning® is an excellent cardiovascular workout for everyone. It is low impact and always
recommended for people with knee and lower back issues. In Spinning® you are in control
the resistance of your bike. It is one of the best classes for beginners and advanced
participants to work together as the intensity of the workout is in your hands. With an
experienced and caring instructor, you are guaranteed a workout that will benefit your
health and fitness enormously no matter what your fitness level.

2. Spinning® Instructors are scary

I hear stories from some of my clients saying that they were afraid to take indoor cycling
classes in the past because they had experienced the “Drill master” instructor. This
instructor is like an army sergeant screaming at the participants to go harder constantly.
Whilst the instructor should be encouraging, Spinning® encourages participants to work to
their own level. At THE ROOM you will always find highly motivational yet empathetic instructors to guide you along the way.

3. Spinning® is only HIIT (High intensity interval training)

These days most gyms teach predominantly HIIT indoor cycling classes but many of my
clients are surprised to hear that there are many variations of class types in Spinning®. These
include Strength, Endurance, Recovery and Aerobic Interval classes. Each type of class comes
with its own unique set of challenges and you will soon discover your favourite type of class.

4. Spinning® makes your legs bulky

Ahhh, this old one always makes me smile. My usual response to this myth is to ask if the
person has ever seen a Tour de France cyclist with bulky legs? (I’ve never had a yes to that
question either). Simply put, the answer to this question has its roots in pure sports science.
Its time to get a little technical: We have 2 types of muscle fibers: Fast twitch and Slow
twitch. Fast twitch muscle fibers (the ones that bulk up your legs) are used and trained in
very short, explosive, high resistance efforts. You will find these muscle fibres being
developed in sports such as power lifting, 100m sprinting, velodrome sprinting.

The training is very specific and athletes that take part in these sports train for hours and hours at this to achieve an abundance of these types of muscle fibres to help them improve at their sport.
Which brings me to slow twitch muscle fibres. These are the muscle fibres we use in
endurance sports like cycling and long distance running. These are not bulky and are the
ones developed in Spinning® class.

Spinning® WILL make your legs more toned as you lose the fat over the top of your muscles,

Spinning® WILL improve your cardiovascular fitness and endurance, and Spinning® will make

you feel better and more comfortable in your body.

 

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…

#100DayCommitment to start your year

What is the #100DayCommitment at THE ROOM Abu Dhabi?

Upon joining the club for our 6 (+1) or 12 month group classes membership you are guaranteed improvements in your fitness levels.

However, most of us have unhealthy lifestyle habits and we are well aware of them. Just doing physical training without changing these unhealthy habits will not fully give you to the desired results.

That is why your written commitment will state what you will change and maintain for the coming 100 days and hopefully after!

For some reason we do not seem to find the motivation or strength to take make the necessary changes.

What is it you will commit to changing now :

  • Finally give up smoking
  • No more soda or excess caffeine
  • Done with fast food
  • Bye Bye sweets
  • More quality sleep

It never seems the right time for it or really necessary but you know that is not true.

Social commitment and engagement makes it much easier to stick to your goals.

Join now and start your #100DayCommitment!

Talk to your Care Team to know more and get started.