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.

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.

Design Your Fitness & Lifestyle Future At THE ROOM

Peter Pastijn, Power Specialist Master Instructor

At the change of year many of us have a moment of self-reflection. And it is up to you to decide to take actions or to let these ‘Moments’ pass.

THE ROOM encourages you to DESIGN THE FUTURE you deserve now!

End of year often makes you ask questions such as:

  • What went well last year?
  • What should or could I do better?
  • What do I really want to change in the next year?
  • How can I achieve these things?

You probably want one of the following changes when we speak about fitness and lifestyle:

  • I want to feel better, fitter, healthier
  • I want to look better, get back in shape like when I was younger
  • I recently got a health wake-up call and really want to do something about that
  • I want to set myself a ‘race/performance’ goal and this is the year for it

THE ROOM and its Care Team members are excited to share 20+ years of experience in Fitness and Lifestyle with you and has tailored different ways to train together based on how self-motivated and committed you are about your fitness and lifestyle goals.

Which of the below three statements applies most to you:

  1. ‘When I set myself a goal (fitness and lifestyle), I am fully committed and self-motivated. I don’t need much external help, just a great environment and quality classes.’
  2. ‘When I set myself a goal, I am quite ok at keeping myself motivated but could use a training buddie or coach to keep me motivated and on track.’
  3. Whenever I set myself a goal in the past, I often did not make it as fitness has never been my thing. Somewhere along the road I lost motivation and/or focus. I really need a personalized touch to my training to keep me committed.’

Now that you have given yourself this honest answer to these statements it is very easy to see how you could get the best out of your training at THE ROOM.

 

Here are your choices:

  1. You are self-motivated (but you do want to set yourself a goal or challenge):

Join us for the 6+1 month or annual unlimited group class membership and join the #100DayCommitment!

What else is included in these memberships?

  1. A brief consultation (with a selected or designated trainer) upon registration about how to use the timetable and various classes to best match your goals and needs. (same after 2-4-6 months)
  2. Body Composition measurements at these same intervals mentioned above.
  3. #100DayCommitment chart and follow up.

 

  1. You are intermediately self-motivated:

Join the unique NEW YOU program.

1 personal training session per week and a plan made by your trainer to join group classes for the remainder of the week! During the program you will receive body composition testing as well as receive a heart rate tracking monitor to gauge your training intensities!

 

  1. I need help or be part of a team to stay motivated:


iCHANGE is for you! Starting next on January 15th. A great 28 Day Kickstart fitness and lifestyle program unique in its kind.

  • 5 training sessions a week made up of a great combination of cardio, strength and conditioning, mobility and relaxatipon sessions.
  • The fun and engaging #28DayChallenge and the challenge tracker
  • fitness assessments
  • body composition and measurements
  • great nutritional advice
  • a team whatsapp group to encourage each other.

A truly great program for you if you have never had a healthy fitness and lifestyle habit or if you lost it for a while as life got really busy! Physically and mentally challenging surely for all levels, but the personal touch in a relatively small group environment makes it a program with a high sustainability and success rate.

 

As you can see, we are ready and excited to take you on #anextraordinaryroad of fitness and lifestyle in 2017!

#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.