Fitness Tips And Advice



  • Stay Consistent. Consistency will lead you on the road to success the quickest. 
  • Watch your diet. Many people only focus on the gym and exercise component of attaining Fitness Goals. 
  • Warm up, Workout, and Cool down with each exercise session. 

Make a motivational Playlist. 

Stay Active.


Daily reminder

  • Smile
  • Drink your water
  • Workout
  • Remember why you started
  • Spread love & positivity

Keep a fitness journal.

Tracking keeps you accountable, and studies show that those who keep journals are more successful at weight loss than those who don’t.


Relax in a sauna. Japanese researchers reported that rats exposed to a heat chamber set at 105° F. for two weeks increased muscle mass by 13% compared to those that weren’t exposed to the heat. 

Stop smoking. Quitting smoking can not only help you increase your fitness level but also your day to day health as well. We know this is a challenge, so it’s important to find resources that can support you in this process.

Work toward your personal goals. Set personal goals that are in alignment with your values and purpose and then pursue them. Thinking about your goals daily can demonstrate why that extra weekly workout is worth it.


ISHBILIA BRANCH                                                                                

Always incorporate strength training. Add some muscle-building activities to your workouts. Free weights, resistance band and exercises, muscle sculpt classes or using your body weight with push-ups, planks and squats all work.

 Warm up before and cool down after your workouts. It is not a waste of time, it’s the best way to reduce your risk of injury and improve your performance.

Add recovery workouts, by now you know that rest is important to your workout routine, but we also recommend adding active recovery workouts into your schedule.


Al Rawdah Branch:

Keep a fitness journal.

Tracking keeps you accountable, and studies show that those who keep journals are more successful at weight loss than those who don’t.


AL Rabee Branch

Dalal: “In training, consistency is the key to your fitness goals”.

Huda: “Exercising can help ease your mind and rejuvenate your body. Work hard, play harder”.

Alya: “لا تمارس الرياضة لحاجتك لها، مارسها لان جسمك يستحقها”

Alaa: Do you know that one hour workout is 4% of your day? No excuses!


Nutrition Haifa says: “Don’t eat less, eat right”.

Eating less has short-term results, and it simply doesn’t work when it comes to long-term weight loss.

The perception that losing weight is all about eating less is so far from the truth and can cause slowing down your metabolism and gaining back the weight once you resume eating regularly again. 

Instead, focus on healthy food and exercise.

Al Rabea Branch

Fitness Trainer Alaa:

– Always Incorporate strength training in your training program.

– Do workouts that you enjoy.

– Make sure that you are eating enough protein in each meal.

– Drink 2 liters of water daily.

– Don’t DIET. Eat healthy.

– Recover 1 to 2 days a week.

– Keep healthy snacks handy.

– Make a list of positive affirmations (My body is getting healthier every day).

– Track your workout schedule and record your progress.

– Push your limits to see the change.

– Set rules that work for you.


Al Nakheel Branch

Swimming Instructor Esraa:

  1. Set Goals: Clearly define your goals for swimming and aqua exercises. Whether it’s swimming a certain distance or improving endurance, having objectives will keep you motivated.

2.Learn Proper Breathing: Mastering your breathing is essential. Practice rhythmic breathing patterns to ensure a steady oxygen supply, and never hold your breath while swimming.

  1. Vary Your Routine: Don’t stick to a single type of exercise. Mix up your aquatic workouts with different strokes, water aerobics, and resistance exercises to engage different muscle groups.
  2. Stay Consistent: Consistency is key to progress. Commit to a regular schedule for your aquatic workouts to see improvements in strength and endurance.
  3. Enjoy the Experience: Lastly, have fun! Swimming and aqua exercises can be incredibly enjoyable and refreshing. Embrace the water as a unique and soothing environment for fitness.
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