My Healthy Waffles Recipe

Yields 3 servings  Calories: 116   Protein 12.7g | Carbs 10g | Fat 2.5g

Ingredients                                                                            

• 4 egg whites

• 1 whole egg

• two tbsp granulated sweetener 

• 1/2 scoop protein powder (flavour of choice)

• 4 tbsp of oats (kind does not matter)

• dash of cinnamon

• 1/2 tsp baking powder

• 1 tsp pure vanilla extract

• 1 tbsp greek yogurt (or 1 tbsp of salt-free fat-free labneh)

 Directions        

                                                                      

1.    Blend all the ingredients in a blender until a batter of smooth texture is formed

2.    Heat your *waffle iron and grease by spraying lavishly with PAM fat-free cooking spray 

3.    Pour part of the mixture into the waffle iron and wait for a couple of minutes until it completely bakes

4.    Remove from waffle iron and top with strawberries, light whipped cream and light chocolate sauce

5.    ¡Sahten! Enjoy!

Note: *The waffle iron can be found at most home appliances stores for an affordable price. Shoot me a private message if you want to know where I got mine from. 

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The Best Personal Fitness Trainer in Beirut, Lebanon (Part 2)

Let me ask you: If a client comes and they’re tired, anxious and depressed. They have been eating junk and haven’t slept well the night before, should I train them the exact way I planned to before? 

The answer is no!

To put the answer in perspective, trainers really need to understand that personal training deals primarily with ‘people’ first then ‘training’ second. A personal trainer cannot deliver high value to clients each and every time if they don't consider all of their clients' systems... it's not only about muscles! All of the systems in the body are inter-connected during personal training; therefore, yes, personal training is ‘holistic’ in nature. A trainer needs to be aware of those factors: That’s what separates a great trainer from an average one.

Let’s talk a little Science

Humans have several systems that work together. They are:

The musculoskeletal system – our bones and muscles

The limbic system – the brain and our nervous system

The endocrine system – our hormones, gut and digestion tract

One might think that these systems are separate, but they’re all closely related. All of these systems communicate as one; they make up the entire control and response mechanism in the human organism.

As such, if you place a stress on one system, stress will be translated into another system. An example: If I yelled at you (stressed your limbic system), your muscles would tighten up. Another example is if you had just broken your leg and you’re in shock, you’d be anxious and fearful (both limbic system), and obviously you won’t be feeling like eating (endocrine response).

So, all of these systems interact. A stressor in one system has an influence on another system. Exercise is a kind of ‘stressor’ that improves many systems in the body at the same time. For example, how many times have you felt so well after exercising? Not only that, but research shows that alertness and mental performance improve with exercise.

Re-imagining physical training

Any ‘trainer’ can pass dumbbells around. A good personal trainer is much more. 

A good personal trainer is part communicator, part psychologist, part physiotherapist, part researcher, part motivator who makes clients emotionally commit to achieve results; who provides space for clients to share their limbic stress through communication; a personal trainer discusses and improves the nutritional behaviors of his/her clients, and provides a joyful experience of training. 

 A personal trainer re-imagines the session to make it an amazing experience for their client each and every time. 

If any trainer wants to be significant and have a purpose in their career – they should stop thinking about the monetary aspect of the fitness industry and figure out how to make people’s lives better. All of those who succeeded for real were problem solvers; they figured out ways to improve the lives of others. It is contagious and their own life will be better in return!


Also check part 1 of the article: hiring a personal trainer in Beirut

The Benefits of an Early Morning Workout

It's a beautiful slightly gloomy rainy autumn day.. Staying in bed might sound tempting, snuggled in the warmth of your mattress, however, a morning workout might just be the little change you need that will make a world of difference. Read on for the details.

1.     Mental Clarity:

 Even if you look like a zombie after you go out of bed, once you awaken your senses and start to exercise, you're going to have great mental clarity and focus, which will pump you up for an awesome

and effective workout session much better than one you would have after you're tired and drained of work in the evening.

2.     Equipment:

Since most people train after their work, you'll have plenty of equipment and the gym would be nearly entirely yours for the conquering which means you can do much more in less time as you wont have to wait for your turn to use the equipment.

My invigorating training session at 9 in the morning after already giving two private training sessions and two online consultations. Early workouts ---> more time, more productivity

3.     Metabolism Boost:

According to research, high-intensity morning training sessions keep your energy levels high and metabolism boosted for the rest of the day.

4.     Increased Productivity:

Pumped metabolism and the resulting increased energy levels will also lead to increased productivity at work, guaranteed! Where most people would be tired and grumpy at the office, you'll walk in there with the invisible shiny armor and be full of life, full of creativity and fresh ideas, getting more work done.

5.     Time For Other Activities:

 Since you have a life, you'll get to spend more time doing other things in the afternoon like reading a book or catching up with your loved ones after work instead of working out.