Is Organic Food Really Better for You?

Organic food has become a major trend in the health and wellness world. What used to be a small section in the supermarket is now entire stores dedicated to organic-only products. From meat and dairy to fruit and veg, you can now do your full weekly shop entirely organic.

But the question still stands—is organic food actually healthier, or is it just a clever marketing strategy?

The Real Difference Between Organic and Non-Organic Food

Organic food refers to how the product was grown, raised, or processed. It generally means fewer pesticides, no synthetic fertilisers, no hormones or antibiotics, and no genetic modification.

That sounds like a great idea in theory, but what about in practice?

A study by Dangour et al. (2010) found that organic foods do contain about 30 percent less pesticide residue than their non-organic counterparts. That sounds significant, but here’s the important part—both organic and non-organic foods still fell well within safe consumption limits.

In other words, yes, there’s less residue on organic food. But even the non-organic food was nowhere near high enough to cause harm. Like many things in health and nutrition, it’s all about dosage.

Think about aspirin. Take one and it helps with pain. Take a whole pack and it’s dangerous. The same principle applies to pesticide residue. Trace amounts in food simply aren’t enough to do any real damage.

What About Food Poisoning and Bacteria?

Interestingly, the same study also looked at bacteria linked to food poisoning. The results? There was no difference in bacterial contamination levels between organic and non-organic chicken and pork.

So even though organic meat is promoted as cleaner or safer, when it comes to bacteria that cause illness, they are on equal footing.

Nutrient Content: Is Organic More Nutritious?

This is where people often get misled.

There’s a popular belief that organic food has more nutrients, more antioxidants, or more protein. But there is no strong evidence to support this.

An organic chicken breast doesn’t contain more protein than a non-organic one. An organic banana doesn’t have more potassium. The nutrient density of the food is influenced more by factors like soil quality, freshness, and storage conditions than whether it is labeled organic or not.

Right now, organic vs non-organic does not guarantee higher nutrition—and it certainly doesn’t guarantee better results for fat loss, muscle building, or overall health.

So, Should You Eat Organic?

That depends on your personal preferences and budget.

If eating organic gives you peace of mind and fits your lifestyle, then go for it. There’s no harm in choosing organic if you can afford it and feel better doing so. But from a health perspective, it is not something you need to stress over.

The idea that non-organic food is toxic or dangerous is great for marketing, but not backed by current research. If food were truly untreated and “100 percent natural” in the wild sense, we’d be buying fruit from the shop that’s half eaten by insects and full of dirt. And where exactly do we draw the line? If the water used on crops has been filtered, is that no longer natural?

The truth is, food production—organic or not—relies on some level of treatment and human intervention.

Bottom Line

Here’s what really matters:

• Organic food contains fewer pesticide residues, but both options are safe

• Bacterial contamination levels are the same between organic and non-organic meats

• Organic does not guarantee more nutrients or better results for fat loss or muscle gain

• There is no strong scientific reason to fear non-organic food

• Eating organic is a personal choice, not a requirement for health

If more evidence emerges in the future showing stronger benefits to eating organic, we will gladly adjust our recommendations. But for now, the science says that your overall diet quality and consistency are far more important than whether your carrots were labeled organic.

You make the choice that suits your values, preferences, and goals.

Reference

• Dangour AD et al. (2010). "Nutritional quality of organic foods: a systematic review."

Should You Eat Little and Often to Lose Fat?

At FitSquad, one of the most common things we hear is:
“Should I be eating every 2 to 3 hours to burn more fat?”

You’ve probably seen people in amazing shape—bodybuilders, athletes, fitness models—eating six small meals a day. It’s easy to assume that this must be the secret to getting lean.

The idea is that eating more frequently keeps your metabolism working harder, helping you burn more calories and stay lean. It sounds logical, and yes, when we look at general trends, people who eat fewer meals tend to have higher body fat and more health issues.

But here’s what we want you to understand:
Just because something is commonly believed doesn’t make it true. And just because something works for someone else doesn’t mean it’s the best choice for you.

Let’s break it down.

What Does the Science Really Say?

We’re focusing here on fat loss, not muscle building where meal timing and protein distribution matter more.

When researchers compared people eating three larger meals a day versus those eating six smaller ones, the results were clear.
If total calories are the same, it makes no difference to fat loss.

It doesn’t matter how many meals you eat. What matters is how much you’re eating across the whole day.

You might also hear that “eating more often speeds up your metabolism.” While digestion does use energy, studies have shown that spreading meals out doesn’t actually help you burn more fat. In fact, in some cases, those eating just one big meal used slightly more energy, though the difference was tiny and made no real impact on results.

So, to be clear:
Eating little and often won’t make you lose fat faster.

So... What Should You Do?

Here’s where it gets personal. The best way to eat is the way that suits your life—your work schedule, your energy levels, your hunger cues.

At FitSquad, our advice is simple:
Don’t stress about meal timing.
Focus on the things that actually move the needle.

Here’s what we recommend for fat loss:

✅ Be in a calorie deficit – this is the foundation of fat loss
✅ Eat enough protein – helps preserve muscle and keeps you full
✅ Fill your meals with vegetables and fibre – for digestion and satiety
✅ Drink plenty of water – often we confuse hunger with dehydration
✅ Limit ultra-processed foods – these make sticking to your plan harder
✅ Stick to something you can actually follow – because consistency wins

You don’t have to eat every few hours. You don’t have to eat breakfast if you’re not hungry. You don’t have to copy what fitness influencers are doing on Instagram.

What Works for You?

Some of our team members prefer smaller, more frequent meals because they feel more energised and less bloated that way. Others prefer three bigger meals and no snacking. Both approaches can work. It just depends on how your body responds and what fits into your day.

The key takeaway is this:
There’s no “best” meal frequency. There’s only the one that helps you stay consistent.

When your nutrition fits into your life—rather than interrupting it—you’re far more likely to stick with it, enjoy the process, and see results that last.

Need Help Finding What Works for You?

If you're tired of fad diets and confusing advice, we’re here to make it simple.

Speak to one of our FitSquad coaches or nutritionists to get a personalised meal structure based on your lifestyle and your goals. We’ll help you eat in a way that works for your body and your schedule without stress or second guessing.

References (For Those Who Want to Dig Deeper):

• Cameron JD, Cyr MJ, Doucet É. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition, 103(8), 1098–1101.

• Verboeket-van de Venne WPHG, Westerterp KR. (1991). Frequency of feeding, weight reduction and energy metabolism. International Journal of Obesity, 15(6), 455–461.

Should You Eat Little and Often to Lose Fat?

At FitSquad, one of the most common things we hear is:
“Should I be eating every 2 to 3 hours to burn more fat?”

You’ve probably seen people in amazing shape—bodybuilders, athletes, fitness models—eating six small meals a day. It’s easy to assume that this must be the secret to getting lean.

The idea is that eating more frequently keeps your metabolism working harder, helping you burn more calories and stay lean. It sounds logical, and yes, when we look at general trends, people who eat fewer meals tend to have higher body fat and more health issues.

But here’s what we want you to understand:
Just because something is commonly believed doesn’t make it true. And just because something works for someone else doesn’t mean it’s the best choice for you.

Let’s break it down.

What Does the Science Really Say?

We’re focusing here on fat loss, not muscle building where meal timing and protein distribution matter more.

When researchers compared people eating three larger meals a day versus those eating six smaller ones, the results were clear.
If total calories are the same, it makes no difference to fat loss.

It doesn’t matter how many meals you eat. What matters is how much you’re eating across the whole day.

You might also hear that “eating more often speeds up your metabolism.” While digestion does use energy, studies have shown that spreading meals out doesn’t actually help you burn more fat. In fact, in some cases, those eating just one big meal used slightly more energy, though the difference was tiny and made no real impact on results.

So, to be clear:
Eating little and often won’t make you lose fat faster.

So... What Should You Do?

Here’s where it gets personal. The best way to eat is the way that suits your life—your work schedule, your energy levels, your hunger cues.

At FitSquad, our advice is simple:
Don’t stress about meal timing.
Focus on the things that actually move the needle.

Here’s what we recommend for fat loss:

✅ Be in a calorie deficit – this is the foundation of fat loss
✅ Eat enough protein – helps preserve muscle and keeps you full
✅ Fill your meals with vegetables and fibre – for digestion and satiety
✅ Drink plenty of water – often we confuse hunger with dehydration
✅ Limit ultra-processed foods – these make sticking to your plan harder
✅ Stick to something you can actually follow – because consistency wins

You don’t have to eat every few hours. You don’t have to eat breakfast if you’re not hungry. You don’t have to copy what fitness influencers are doing on Instagram.

What Works for You?

Some of our team members prefer smaller, more frequent meals because they feel more energised and less bloated that way. Others prefer three bigger meals and no snacking. Both approaches can work. It just depends on how your body responds and what fits into your day.

The key takeaway is this:
There’s no “best” meal frequency. There’s only the one that helps you stay consistent.

When your nutrition fits into your life—rather than interrupting it—you’re far more likely to stick with it, enjoy the process, and see results that last.

Need Help Finding What Works for You?

If you're tired of fad diets and confusing advice, we’re here to make it simple.

Speak to one of our FitSquad coaches or nutritionists to get a personalised meal structure based on your lifestyle and your goals. We’ll help you eat in a way that works for your body and your schedule without stress or second guessing.

References (For Those Who Want to Dig Deeper):

• Cameron JD, Cyr MJ, Doucet É. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. British Journal of Nutrition, 103(8), 1098–1101.

• Verboeket-van de Venne WPHG, Westerterp KR. (1991). Frequency of feeding, weight reduction and energy metabolism. International Journal of Obesity, 15(6), 455–461.

Why Creatine Should Be a Staple in Your Supplement Stack

Creatine might not be the newest or flashiest supplement on the market, but it remains one of the most proven and effective tools available for anyone looking to improve performance, build lean muscle, and even support brain health.

At FitSquad, we often see people skip over creatine in favour of whatever's trending, but this is one supplement that stands the test of time—and the science continues to back it up.

What Is Creatine, and Why Should You Care?

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish. Once it’s absorbed into your muscle cells, it draws water in with it, hydrating the cells and helping improve strength, endurance, and recovery.

Here’s the catch: the amount of creatine you'd get from food alone is tiny. To get the benefits seen in research, you’d need to eat an enormous amount of meat every day—which isn’t ideal for your digestion, calorie goals, or budget. That’s why supplementing with creatine monohydrate is the smart, effective approach.

The Proven Benefits of Creatine

Creatine is up there with whey protein and caffeine as one of the most heavily researched supplements in sports science. It’s backed by decades of studies and real-world results, including benefits like:

✅ Increased strength and power
✅ Greater muscle growth by helping you train harder for longer
✅ Improved recovery between sessions
✅ Better endurance and lactate buffering for runners, cyclists, and HIIT workouts
✅ Enhanced muscle glycogen storage—your muscles' fuel tank

In short, creatine helps your body do more, perform better, and recover faster.

Creatine and Brain Health: A New Era of Benefits

In recent years, research has also revealed that creatine doesn’t just help muscles—it supports your brain too.

Regular creatine supplementation has been shown to enhance working memory, focus, and cognitive performance. It may also help people function better when they’re sleep-deprived, making it a valuable addition for busy professionals, parents, students, and anyone burning the candle at both ends.

For those following a plant-based diet, these brain-boosting effects may be even more noticeable, since vegetarians and vegans typically have lower creatine stores to begin with.

Why Vegetarians and Vegans Need Creatine Even More

Since creatine is only found in animal products, people who avoid meat and fish don’t get any from their diet. That makes supplementation even more important.

Studies show that vegans and vegetarians who supplement with creatine experience noticeable improvements in lean muscle gain, strength, and total training output, compared to those taking a placebo.

If you're plant-based and want to perform at your best, creatine should be one of the first supplements you consider.

Common Myths and Misconceptions (Debunked)

Let’s set the record straight:

❌ Creatine does not cause kidney damage, muscle cramps, dehydration, or cancer.
❌ You don’t need a loading phase. Just take 5g daily and you’ll reach full saturation in a few weeks.
❌ You don’t need to time it perfectly. Just get it in—morning, evening, pre- or post-workout all work fine.

The myth about creatine causing cancer came from a misinterpreted study in France where charcoaled meat (containing creatine) was found to contain carcinogens. Unless you're charring your supplement in the oven (which we strongly advise against), you're good to go.

Our Recommendation

If you want a supplement that is:

✅ Effective
✅ Safe
✅ Affordable
✅ Backed by real science

Then creatine monohydrate should absolutely be in your routine. We recommend trusted brands like Optimum Nutritionor Universal Nutrition—no need to pay more for fancy-sounding versions like Kre-Alkalyn or Creatine Ethyl Ester. They’re more expensive and haven’t proven to be more effective.

Whether your goal is building muscle, losing fat, improving endurance, or staying sharp mentally—creatine can help.

Want to Know if Creatine is Right for You?

Chat with one of our FitSquad coaches or nutritionists. We'll help you build a supplement stack that’s actually effective, tailored to your body and your goals—not just what’s trending online.

Author

Paul Boyes

References

• Cramer, J.T. et al. (2007).

• Rawson, E.S. et al. (2003).

• Bemben, M.G. et al. (2005).

• Cottrell, G.T. et al. (2002).

• Olsen, S. et al. (2006).

• Rae, C. et al. (2007). Creatine supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.

• McMorris, T. et al. (2006). Creatine supplementation and cognitive performance in sleep-deprived individuals.

• Burke, D.G. et al. (2003). Effect of creatine and weight training on muscle mass in vegetarians.

Exercise Fitness Tips For The Holiday Season

The holidays are a joyous time of year with endless possibilities to indulge and postpone exercise. Maintaining our hectic holiday schedules, which include preparing, shopping, and attending parties, may easily cause us to stray from our regular diet and exercise habits.

Gaining weight is practically a given during this season. However, circumstances don't have to be that way. With numerous Christmas parties and family commitments, it may seem impossible to stay active and keep a workout routine. However, a few simple activities you can do to stay active throughout the Christmas craziness will not only benefit your physical health but may also provide a much-needed mental break you need. With these exercise fitness tips for the holidays, you may find your focus and stay healthy during the holiday break. 

Plan in advance

Place your workouts on the calendar and schedule them like other holiday events. You can be confident they will fit into your day by scheduling your workouts in advance. Make time each morning to go for a run, exercise in the gym, or participate in online fitness sessions if you have personal trainers because holiday dinners and parties are at night. 

Insert small routines

You might not have enough time for a full workout exercise when your schedule fills with holiday festivities, so insert small routines. You can run for 20 minutes before the office or stop at the gym on the way home to lift weights. Remember that even one quick workout is preferable to sitting all day. Exercise is always preferable to idleness. Be responsible for including a workout routine, but be flexible with the length. It will lessen tension while achieving your fitness objectives.

Get Workout Buddy

Having a workout buddy might help you stay motivated and accountable, even if it's only for the holidays. You're more likely to show up if you have a workout partner waiting for you at the gym. Make a wager that if one person misses a workout, they must pay the other person or wear a Santa hat for the subsequent session to step it up. A little fun may increase everyone's motivation.

Go for activities that make your body move

During the holidays, eating and drinking in excess is common. There may also be less activity than usual. By going for activities that entail physical activity, you can engage the entire family in exercise (whether it be formal or casual). If you don't have a young child (or a dog) to motivate you to go for a walk, you can still get the whole family moving by signing up for a charity walk or holiday jog. 

You can also shop with the whole family. All the running around and holiday shopping can be very rewarding. Always choose the stairs instead of the elevator or escalator to add more steps to your day. You can also park a little farther away from the storefronts when it's safe. And if you're on vacation, getting out and about can be a fantastic way to have fun and exercise.

Participate in a holiday walk or run

Participating in a running event can keep you inspired to continue your exercise while supporting a good cause. Consider starting with a Gateway To 5k Training plan if you won't be in racing shape by the holidays. It can keep your body active and position you for success in the new year's fitness goals. There are many Christmas walk activities if running isn't your thing.

Hire a personal trainer to assist you in staying on track

If you don't use them, no amount of exercise equipment, advice, or techniques will be of any benefit to you. It takes desire and goals to stay active and fit. Maintaining an exercise schedule is not easy. That's why hiring a private personal trainer to help keep you on track is beneficial. If you have someone to push you, you'll be able to stop making excuses, lose weight, grow stronger, and have more energy. You can meet your fitness goals during the holidays and push yourself in ways you would never be able to do on your own.

Healthy Guide To Make Your Holiday Meals Nutritious

Celebrations flourish over the holidays, and many of them revolve around food. In many cultures, sharing meals together is a long-standing tradition. Around the table, people reinforce family ties and foster connection.

For various reasons, eating healthfully throughout the holidays might be challenging. Eating healthy can be easily placed on the back burner when vacationing, organizing social events, or managing the busyness of the holidays. Making wholesome dietary choices is crucial because of the often-overwhelming demands of the holidays.

It should come as no surprise that preparing a meal is crucial. Research suggests that eating for enjoyment can also contribute to health, including the importance of a sense of belonging. However, this does not imply that nutrition must be neglected to achieve these objectives.

There are many methods to strike a balance between delicious and comforting flavors and your nutritional objectives this Christmas season. The suggestions below will help you make your holiday meals more nutritious without compromising flavor and taste.

Include More Veggies

Christmas dinners are exciting occasions to increase the variety of veggies on your table. Standard side dishes like sweet potatoes, squash, and green beans are prepared using old family traditions.

However, look for chances to add some extra vegetables to the menu. You can help bolster nutrition during your upcoming holiday feast with new recipes or adding more vegetables. It helps those on a strict diet and those maintaining a specific calorie intake as suggested by their personal trainers. 

Add More Herbs and Spices

Although they might not be the centerpiece of your menu, herbs and spices can provide a lot of nutrition to your recipes. Your recipes can be improved by adding fresh or dried herbs and spices.

They boost the number of vitamins, minerals, and antioxidants in your food while offering a fresh and vivid flavor profile.

Lessen Sodium

Your neurological system, muscles, and blood pressure are all controlled by sodium. However, people take in more salt than they require, which can result in health issues like high blood pressure.

Many processed food brands, including vegetables, stuffing mix, gravy pouches, and other packed and canned goods, are high in sodium. While creating some of these well-known items from scratch will help you consume less sodium. It is especially crucial if your physician or fitness trainer has suggested you adopt a low-sodium diet.

Put More Whole Grains

Include lots of healthy grains in your holiday dishes for an effortless approach to boosting nutrition. Selecting whole wheat or whole grain substitutes can increase the nutritional and fiber content of your meal, whether in the loaves you place on the table or the rice you serve as a side.

While helping to maintain healthy blood sugar and cholesterol levels, whole grains are more nutrient-dense than processed alternatives.

Elevate Your Dessert

One of the most favored components of each holiday meal is the dessert. There is a dessert out there for everyone, regardless of nutrition preferences.

Pumpkins, apples, berries, dark chocolate, and cranberries are all common components in Christmas treats that are nutrient-dense and high in flavonoids. Additionally, adding oats or whole-grain flour can boost the amount of fiber and nutrients in a dish.

Try up a few new recipes or modify some of your old favorites. In either case, there are many methods to serve everyone at your holiday party delectable tastes they are sure to enjoy.

Putting Nutrient Density Meal First

The secret to a balanced diet is increasingly recognized as nutrient density. In addition to keeping you satisfied and invigorated, nutrient-dense foods also offer vitamins, minerals, fiber, and phytochemicals.

It does not mean you should forgo treats or leave them out of your holiday menu. Instead, include nutrient-dense foods in your meal to help ensure that your body is getting everything it needs to stay energized.

Personal Training Tips For Beginners

If you're new to working out or considering incorporating exercise into your routine, it's a good start! Making the decision to become active is an excellent first step toward enjoying the numerous benefits of working out, including healthier emotions, better sleep, and greater confidence.

But after you start exercising, things can feel a little daunting. It might be confusing to know where to begin with the discourse about the ideal workout to perform or the ideal amount of time to spend in the gym. Additionally, it can be easy to give up when things don't go according to plan if you're not sure of what you're doing or why you're doing it. So here are beginner tips professional trainers provide their clients starting out towards their fitness journey.

Determine your fitness level

You certainly have some sense of your fitness level. However, calculating and documenting your baseline fitness scores might provide you with standards by which to compare your development. You can evaluate your flexibility, body composition, and aerobic and physical fitness.

Remember that consistency is more important than intensity

A 45-minute, moderate-intensity strength circuit thrice a week is preferable to a two-hour, extremely intense workout weekly that would leave you exhausted after three weeks because it is unsustainable. It's definitely more important to be consistent with your training and consider that building your body takes time and discipline.

Exercise when you enjoy it and be more motivated to continue

The best advice for newbies provided by fitness trainers is to choose a workout routine they enjoy and concentrate on making incremental, daily advancements in that area. Consistency is the key to getting the best results, and to remain constant, you must enjoy the process. Concentrate on simple daily goals since it allows them to feel successful every day and make significant progress over time.

Start slowly and take breaks during workouts to prevent injury and burnout

Start slowly, make reasonable goals, take regular breaks, and be kind to your body. It's challenging enough to decide to start a new training regimen. And if you overdo it and don't be realistic about your physical fitness level, you run the risk of burning out or injuring yourself, which is the exact opposite of what you were hoping to achieve.

Recognize that setbacks are inevitable and acceptable

You'll experience disappointments, and life will not be pleasant every day, so have patience with yourself. Being persistent and continuing to advance is highly essential. Since change is the one constant in life, you should be open to making deliberate attempts to become the greatest version of yourself.

Acknowledge that it's okay if results don't appear immediately

People show up expecting long-term improvements to happen quickly. But instead of adopting an abrupt, transitory perspective, people should view fitness as a big picture and make exercise a part of their daily routine. Also, remember that exercising has many facets, and the best benefits are obtained when a healthy diet and exercise are combined.

You are accountable for your own development

While a certified personal trainer's role is to encourage you and provide advice on reaching your goals outside of sessions, your responsibility is to drive yourself to reach your fitness goal. And in order to see results, you need to change more than just your training routine - it's all about transforming your daily lifestyle. 

It's normal to be afraid and feel frustrated

If you are a beginner, you might frequently experience some anxiety, which is totally reasonable. But the choice is yours —to allow your fear to hold you back or use it to improve yourself. Success and fear can coexist, and it might be challenging. Face the challenges with courage and patience, but your private personal trainer can assist in providing you with the necessary skills to do so.

Thank your body for what it can do now (no matter what your future goals are)

Have a clear idea of where you want to be and express gratitude for where you are now. From there, develop a straightforward plan that fits your objectives and isn't too tedious to work through step-by-step. And don't forget to cherish the process. Today, your excitement may be robbed if you spend too much time thinking about where you want to be. And that is dreadful. Happiness shouldn't be held back for some hypothetical future. Spend a little time each day appreciating that. Whether you believe it or not, being grateful can help you build the healthiest body of your life.

5 Benefits of Personal Training To Achieve A Healthy Lifestyle

A healthy body supports a balanced mind, and being healthy directs our lives in the right direction. Every action made to enhance one's well-being counts in the long run, from choosing the appropriate fitness regimen to focusing on mental health.

Even though we want to be physically healthy, we might not always have the best options to accomplish it. It is challenging to find out when and where the body is at risk, let alone the best fitness exercise for each person. Thus, professional insight and expertise can be vital in assisting someone to safely go over their comfort zone without running the risk of injury.

In spite of this, it can be tempting to wonder, "Why do I need a personal trainer to receive an expert assessment?" The remedy to this inquiry is knowing how fitness goals can be accomplished. While we can always have a respectable fitness level on our own, a certified personal trainer can assist clients in reaching maximum fitness by guiding them through a fitness program tailored to their needs. And that's why personal training is the way to achieve a healthy lifestyle. 

Now let's take a closer look at the benefits of personal training and why hiring a personal trainer would be ideal for your health.

Use of expertise and adapted to fit your lifestyle

Many people find their workout routines on YouTube. But the one-sit-fit-all strategy does not necessarily apply to everyone. Even though it is educational, a random video might not be appropriate since they are made for all audiences. Every workout and yoga stance has specific restrictions and hazards if performed improperly. Only a personal trainer has the expertise to recommend fitness plans that are specifically designed to meet each client's needs. Clients can communicate with trainers and outline their needs. The objectives that clients want and the efforts they make are frequently two different things. Clients can set attainable goals after speaking with a personal trainer and working toward them.

Keep up a positive workout momentum

Not everyone's days will be the same. You may lose motivation to keep up a workout routine because you might feel that it's not helping you. In these situations, a personal trainer can assist you in keeping up your drive and keeping things moving. Even when you appear to be going through a challenging training slump, their support and feedback are the difference-maker in ensuring that you continue to do your best. 

Encourages variation in workouts

When it comes to exercise, you might have a habit of consistently gravitating toward the same equipment at the gym or performing the same routines at home. Your chances of getting bored and reaching a plateau are reduced when a personal trainer introduces you to extra activities you may have never tried before or would never have attempted. According to research, people felt more motivated when their training routine was varied. It may be beneficial to change things up. You'll apply mental and physical effort while evaluating your movement patterns. Additionally, you might discover something you enjoy.

They have nutritional advice

Since a qualified personal trainer is not a nutritionist, they cannot legally offer clients meal plans or other dietary advice. Personal trainers are permitted to render general nutritional guidance, which many clients could find helpful for their fitness and health.

Your nutrition is essential whether you want to lose weight or increase muscle. The results you work for in the gym can be amplified by knowing how much protein to eat, how to include more vegetables in your meals, and how much water to drink daily. In order to address your diet, see your personal trainer for nutritional assistance and recommendations.

Promotes a healthy lifestyle

Having a personal trainer help you create lifelong healthy habits. A trainer can support you while you make fitness adjustments one at a time and guide you around any potential obstacles. The best strategy for mastering habit change is to start small and build on your successes, and a knowledgeable personal trainer will guide you through this process.

5 Strength Training Exercises Beginners Should Start Doing Today!

When first starting with strength training, it can be challenging to figure out where to begin. You can do various exercises to work different types of muscle groups. There are safety concerns you should know, including a wide range of confusing equipment to learn.

If you're starting with strength training, you might be tempted to try some cool moves that fitness influencers are showcasing on Instagram. However, a solid foundation is required first. Even the fittest members of the pack had to begin with the basics.

However, it does not have to be so complicated. If you're new to strength training, your best option is to start with a few basic exercises. We're here to help with a primer on the fundamentals of strength training to get you started—and to assist you in developing a personal training routine geared toward achieving your personal goals.

Squats

In terms of value for money, squats are the best strength training exercises for beginners. Squats work your legs and also your core and upper body.

How to do it:

Stand with your feet a little wider than your hips and your feet forward. Look straight ahead, your arms outstretched in front. Lower your hips as far as you can while keeping your chest out, shoulders back, and abs firm. Ensure that your knees do not extend past your toes. Weight should be distributed to your heels rather than your toes. Return to the initial stance and perform 15-20 reps without rounding your back.

Push-ups

If you can master the push-ups, you'll have a solid foundation for other pressing workouts, such as the bench press. Just be sure to start with the appropriate arrangement for your current skill level.

How to do it:

Place yourself in a high plank position on the floor. Hands should be beneath your shoulders and a bit wider than your ribcage. Brace your core and bend your elbows to descend your body to the floor. Ensure your elbows do not extend beyond 45 degrees. Return to the first position. Elevate your hands on a bench or descend to your knees, if necessary.

Planks

When you're just starting, the plank is a fundamental technique to master. It develops core strength for push-ups and inverted rows. And it will also teach you how to activate your abs during squats and deadlifts to protect your lower back.

How to do it:

Set up in a plank position on the floor, with your elbows bent and beneath your shoulders and your forearms flat on the floor. Extend both legs behind and balance on your toes. To keep the position, brace your core and clench your glutes. Allow your low back not to droop toward the floor. Beginners should begin by holding the posture for 10 seconds, upping to 1 minute. Start with your knees on the floor if you can't hold a straight-leg plank.

Deadlifts

Deadlifts, whether single-leg or standing, keep your ankles, knees, hips, and lower back in good shape. They also allow you to build strength for heavier lower-body lifts in the future.

How to do it:

Place your feet apart and your knees bent. Holding two weights in each hand, steadily bend your knees further, enabling the weights to reach your calves. Make an effort to bend your upper body so that your back is parallel to the floor.

Glute Bridge

Glute bridges (also known as hip bridges) target the glutes, one of the largest muscles in the lower body. They also help to increase leg strength and core stability.

How to do it:

Lie on your back with your knees bent and your feet hip-width apart on the floor. Hold a dumbbell in each hand and place the weights beneath your hip bones. This becomes your starting point. Squeeze your glutes and abs and push through your heels to lift your hips off the floor a few inches until your body forms a straight line from your shoulders to your knees. Hold for a second before slowly lowering your hips to the beginning position. This is one repetition.

How To Build A Circuit-Training Workout For Beginners At-Home

Circuit training which combines cardio and strength training in the same workout is a good option if you're limited in time or want something more interesting in your workout routine. It allows you to focus on different fitness facets rather than having multiple workouts, making it the perfect way to accommodate exercise into your busy schedule.

The idea behind these workouts is that you move from one exercise to the next with little to no rest in between. The workout moves faster and more efficiently than a regular workout because it includes little rest time.

One of the major obstacles with exercise is boredom, staying motivated and consistent over time, and learning to master a safe workout. It's challenging to become bored when you have to concentrate on the appropriate posture, muscle recruitment, counting repetitions, or watching the clock as you move from one exercise to the next. You will overcome these challenges and feel motivated to keep going as your confidence grows with a well-designed circuit program.

How Does Circuit Training Work?

Circuit workouts include five to ten stages, each of which correlates to a different muscle group or cardio exercise. You can plan your session by spending a set time at each station, executing a specific number of reps at each station, or a combination of both.

The more time you have, the more rounds of your circuit you can do (although even if you only have 15 minutes, you'll get a decent workout). It is up to you whether to incorporate weights into your personal training routine. But remember that if you use dumbbells or other resistance, you won't be able to complete as many reps at each station—which is totally acceptable! Since weights give an extra challenge focusing on strength and muscle development, jogging around your circuit with small weights or just your body weight prioritizes cardio and muscle endurance.

How To Start A Circuit Training Workout At-Home? 

It can be complicated to figure out how to set up an effective circuit training program on your own at first. So, to assist you, here are simple steps to help you create your optimum routine.

Set up a Time Limit

Circuit training sessions are based on a pre-determined number of "stations" that you repeat until your time is up, so knowing how much time you have can help you predict how many circuits to finish and how aggressively you'll need to perform. Circuit training can last from around 10 to 45 minutes, but the shorter the session, the faster you should execute. There's also no need to rest between workouts because you're alternating whatever body component you're working on during each stop. Consider this: squats give your arms a rest, and push-ups give your legs a respite.

Choose an Upper-Body Exercise

The key to circuit training is to use whatever you have available. If you want to keep things easy, choose a different upper-body routine for each round or perform the same exercise every time. Depending on your preferred style, here are a few upper body exercises you can choose:

• Shoulder press

• Bent-over Row

• Standing dumbbell curl

• Triceps dip

• Push-ups

• Russian twist

Choose a Lower-Body Exercise

Choose exercises that will work each portion of your lower body in the same way you worked the upper body. You can alternate the moves between rounds or maintain them.

• Forward lunge

• Sumo squat

• Calf raise

• Hamstring curl on a Swiss ball

• Deadlift

• Superman

Choose a Compound Exercise

Weight training is a remarkable workout, but adding total-body motions to your circuit workout program can raise your heart rate. You can choose one of the steps below or loop through all six.

• Jumping lunge

• Thruster (squat to shoulder press)

• Barbell clean

• Mountain climbers

• Bench hop-over

• Single-arm kettlebell swing

Include One Minute Of High-Intensity Cardio

According to experts, doing cardio regularly is an effective approach to enhancing cardiorespiratory fitness. Choose your favorite cardio style below to incorporate into your circuit training workout and push high-intensity effort for one minute.

• Jumping rope

• Running

• Cycling

• Rowing

• Stair climbing

• Uphill Jogging

Take a 1-minute break

You deserve it. Allow your heart rate to go down before repeating the circuit as many times as you'd like for a full workout.

Why You Should Try Yoga: Fight Stress and Find Peace

Yoga is a mind-body practice that incorporates physical poses, controlled breathing, meditation, and serenity. Yoga may help you reduce stress, blood pressure, and heart rate. And nearly anyone can do it.

Yoga benefits the physical and mental health of people of all ages. And, if you're suffering from an illness, recuperating from surgery, or living with a chronic medical condition, yoga can become an essential component of your treatment and potentially speed up your recovery.

A yoga therapist or personal yoga trainer can work with patients to create personalized plans that complement their medical and surgical treatments. Yoga can aid healing by allowing the person to exhibit symptoms with greater calm and less anxiousness.

Understanding Yoga

Yoga is one of numerous integrative and complementary medicine approaches. Yoga combines physical and mental disciplines that can assist you in achieving body and mind tranquility. It can support you in relieving and handling stress and anxiety.

Yoga comes in various styles, forms, and concentrations. Hatha yoga may be beneficial for stress reduction. Hatha is a popular yoga style, and beginners may enjoy its steady pace and simple movement patterns. Depending on individual preferences, most people can benefit from any yoga style.

Hatha yoga and most general yoga classes include the following core components:

• Poses - Yoga poses, also known as postures, are a set of movements that are intended to improve flexibility and endurance. Pose difficulty ranges from easy to challenging. In a simple pose, you could lie relaxed on the floor. And a challenging posture may require you to push your physical limits.

• Breathing - Breathing control is an essential aspect of yoga. Yoga suggests that controlling your breathing can allow you to control your body and calm your thoughts.

• Relaxation or meditation - You can integrate meditation or calmness into your yoga practice. Meditation may assist you in becoming more aware and conscious of the present moment without judgment.

The Health Benefits of Yoga

Yoga has the following health benefits:

• Enhanced Fitness - Yoga can help you develop balance, flexibility, range of motion, and physical strength.

• Reduce Stress - Yoga has been proven in multiple studies to help ease anxiety and stress. Yoga can boost one's mood and overall well-being. Yoga may also help manage your depression and anxiety symptoms caused by unexpected conditions.

• Chronic Condition management - Yoga can help reduce the morbidity and mortality of chronic diseases like heart disease and hypertension. Yoga may also aid in managing low back pain, neck pain, and menopausal symptoms.

• Improve Your posture - Yoga postures strengthen and stretch tight areas of the body, such as the shoulders and upper back muscles. It can help support maintaining good posture.

• Connects You To a Caring Community - Yoga classes can help relieve loneliness and establish a culture for group healing and support. Loneliness is mitigated during one-on-one sessions because the individual is appreciated as a unique person, is listened to, and engages in the conception of a customized yoga plan.

How You Can Get Started With Yoga

There are numerous yoga classes available. Check with your neighborhood community centers. Explore local gyms, yoga studios, and fitness centers. It is essential to choose the appropriate yoga style for you and a private personal trainer you appreciate.

Before beginning yoga or any other exercise, consult with your health practitioner. It's advisable to enroll in a class taught by an experienced instructor. Inform the teacher of any health problems, such as heart problems or joint pain. Inform him or her of any injuries or physical issues. An expert yoga therapist will understand which stretches are best for you and which postures you should avoid.

Giving It A Try: Fight Stress and Find Peace

Yoga can assist you in becoming fit for life. It aids in managing stress, including the prevention of back pain and muscle or joint injury and developing self-reliance and self-esteem. But the best facet of any yoga practice is not physical - it is the relaxation of the mind. The end goal is for you to learn how important it is to focus on the present and appreciate what you have at the moment. You fine-tune your focus, starting with the body and progressing to your thoughts. As you progress through your experience, you will start noticing psychological and spiritual gains.

7 Reasons To Hire A Personal Trainer

People hire personal trainers for various reasons. A personal trainer can be a reliable source if you want to establish a personalized program plan to assist with weight loss and fitness or perceive that you'd benefit from additional accountability or guidance.

However, some people are hesitant to invest in a trainer. Cost can be an issue and people may feel pressured by working with a professional. But certified fitness professionals are trained to interact with individuals of all backgrounds and fitness levels. Many can also negotiate package agreements to make the service more affordable.

If you're new to exercise or have been working out but aren't seeing the results you want, you might be surprised at how much a personal trainer can help you look and feel better. Here are five reasons why hiring a qualified personal trainer could be the best decision to improve your health and fitness.

Provide extra motivation and keep you pushing

When you're exercising alone, it's easy to underperform, but having someone to challenge you (and show support ) can make a huge difference. Training with a personal trainer is an effective method of increasing motivation because it will encourage you to work harder than you would if you were alone. A personal trainer can assist you in setting targets and checking in regularly to see how you're performing, keeping you motivated and moving toward your goals. Pushing you to finish that extra rep or extra mile you didn't think you were capable of. It will enhance the pace at which you progress, allowing you to set more challenging goals in the future. 

Provide a specialized training plan if you don't know where to start

Personal trainers are experts at developing performance-enhancing programs that will assist you in achieving your targets. Instead of the one-size-fits-all program, you might find online, the program prepared by your private personal trainers will be intended for your needs. A personalized training program is more beneficial because it will specify your goals, and how you plan to achieve them and include realistic deadlines.

Keep you accountable

Exercising with a personal trainer will make you more accountable for your fitness routine. Your trainer inquires about your week, including whether you completed your workouts and how your diet is progressing. Knowing you have to report in makes you less likely to skip your workout sessions.

You'll be more likely to stick with your program and commit to your agreed-upon exercise and nutrition plans if you have to give an update to your trainer every week. Nothing beats a regular standing appointment to motivate you for a training session since you wouldn't want to let your fitness coach or yourself down.

You need to recover from an illness or injury

A personal trainer will indicate specific training methods and exercises for those in need of recovery. Injuries and medical conditions may limit the range of routines some people can perform, limiting their workouts. Exercise referral instructors are trained to assist those with health concerns, such as being overweight, high blood pressure, back problems, and more, ensuring their exercises are just as effective despite their limiting circumstances.

Provide fitness expertise and nutrition advice

Before assisting clients, a personal trainer must have studied for and passed a certified personal trainer program. The certification will provide them with a deep understanding of physical fitness and how the body works, which they will require to assist you in reaching your goals safely. You can rely on your personal trainer to give sound advice on nutrition, physical conditioning, supplements, and other health and fitness-related concerns.

You need to be challenged

If you're feeling stuck or want to take your training to the next level, an experienced personal trainer can guide you through new ways to push yourself. Mentors can be a source of change if you've reached a saturation point in your progress. They can change your fitness program to raise the volume or pace to keep you moving forward. A trainer can assist you in selecting the appropriate strength training and identify you as you perform more challenging exercises. With a trainer overseeing your fitness journey and instructing you to do just one last rep, it will be harder to slack off. You may even discover you have hidden abilities to explore, which motivates you even more.

Boost your confidence and improve your technique

Working with a personal trainer will boost your confidence because you'll learn how to perform exercises and which workout training is most effective for your concrete objectives. This renewed confidence will instantly permeate other aspects of your life, ensuring you're ready to face any challenge that comes your way.

5 Top Foods To Get Healthy Skin

It’s not all about mud masks and moisturisers when it comes to radiant skin. Some of the best ingredients for a healthy complexion could be sitting in your kitchen without you even realising. Fit Squad DXB trainer and nutrition coach Devinder Bains gives you the lowdown on how your diet could be the secret to fresh skin that’s full of life. Here’s top five foods (and drink) to add to your plate right now…

1.Pomegranate 

This tasty super fruit is packed with polyphenol antioxidants that are essential for healthy skin. As well as fighting free radicals, polyphenols regulate skin's blood flow, giving it that rosy, fresh look. Pomegranates also provide an excellent source of Vitamin C and further antioxidants such as flavonoids which help the skin combat problems such as wrinkles, blemishes and inflammation. Eat one pomegranate a day, or drink a couple of glasses of sugar-free juice, to help your skin build  a protective barrier against the elements - or if you prefer, it can we applied directly to the skin as a moisturiser. Pomegranates can also help reduce the risk of cancer, they boost heart health and help increase immune and memory function, as well as helping with improved blood flow to the whole body.

2. Bell Peppers

Vitamin C is essential for making the protein collagen, which provides the foundation for your skin, and there’s no better or easier way to get vitamin C than fill you diet with bell peppers. Increase red ones in particular which are most abundant in Vitamin C, which acts an antioxidant to fight free radicals which not only damage collagen but also elastin, which gives your skin elasticity.  Studies have shown that vitamin C can also reduce the onset of wrinkles – so stack up on peppers and citric fruits when ever possible. Bell peppers are also high in beta carotene, which your body converts into vitamin A to speed up healing, prevent breakouts, keep the skin hydrated and support the skin's immune system. Vitamin A helps maintain a healthy dermis and epidermis – the top two layers of the skin.

3. Seeds 

Whether you choose sunflower, pumpkin or chia – seeds are a powerhouse of goodness for the complexion. Pumpkin seeds are a skin superfood because they’re so abundant in zinc - a mineral and antioxidant that helps to regulate skin oil glands and wound healing, with low zinc levels being linked with acne. Chai seeds are high in omega-3 fatty acids – which are the building blocks of healthy skin cells. These fatty acids, as well as cholesterol are found naturally in the skin barrier and help strengthen it, this skin barrier protects against environmental damage, keeps out dirt and debris and locks in moisture. Sunflower seeds like their counterparts are loaded with vitamin E and are high in essential fatty acids. As well as being ingested, sunflower and chai seed oils work a treat when applied directly to the skin, especially to moisturise parched lips and heels.

4. Avocado 

As well as one of the tastiest foods on the planet, the avocado ticks all the boxes when it comes to what you need for healthy skin. It’s rich in healthy fats (helps keep the skin moisturised and springy) vitamin C (collagen make-up and reduces dry skin), and vitamin E - which has been linked to reducing the affects of photodamage – the damage caused to skin from sun exposure, which can lead to inflammation and even skin cancers, in fact studies have shown that foods that contain both vitamin C and vitamin E - are even better at the protecting against skin cancer. Half an avocado, provides about 17% of the daily required vitamin E and 10% of vitamin C, they’re also great sources of potassium (14%), folate (20%) and vitamin K (26%) - which is needed for wound healing.

5. Green Tea

The healthy skin goals you can achieve with this cuppa are incredible. Green tea contains compounds called catechins which reduce irritation, redness, and swelling, one catechin in particular: EGCG - helps protect the skin against DNA damage from UV radiation and in turn protects against skin cancer. One study found that drinking green tea daily could reduce redness from sun exposure by up to 25%, it also improved the moisture, thickness, and elasticity of the skin. And it’s not just for drinking - it has many benefits when applied straight to the skin, it’s often used to treat acne and for unclogging pores, the polyphenols contained in the tea damage bacterial membranes and fight against infection - reducing bacterial growth that causes acne. Green tea is also high in vitamin B2 which is essential for maintaining collagen levels and the caffeine can help shrink blood vessels around the eyes – perfect for treating puffy eyes and dark circles.

Read next: Five Immune Boosting Foods

Want to know more about what you should be doing to stay fit and healthy? Book a free consultation with one of our personal trainers now by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com

5 Top Tips to Combat Tiredness

Do your mind some good 

Stress and/or depression are leading causes of tiredness and fatigue: being overwhelmed with negative and draining thoughts can quickly have you feeling sleepy. It’s as important to look after your mind as it is to look after your body. One way of keeping your mind and wellbeing in check is to meditate - often people can feel that meditation 'just isn’t for them’, but it really can improve your quality of life and energy levels in a short space of time. Using meditation tools such as Calm or Headspace  can really help beginners ease into this ancient practice.

Eat more frequently  

Many people that have problems with feeling tired and fatigued often feel too tired to eat, don’t feel hungry at all or once they do eat feel extremely sleepy afterwards, this is called postprandial somnolence. The reason is that after you eat you have reduced blood flow to the brain as your body is focussing on digesting the food you have just eaten. If you’re feeling extremely tired after eating, try eating smaller meals more frequently or taking smaller meals and adding in snacks such as fruit or nuts between each meal - this will help your energy levels rise and fall more gradually. 

Omega 3 fish oils

This is one of the most beneficial supplements out there, the list of benefits includes improved heart health, cancer protection, ADHD control as well as combating autoimmune conditions. Omega 3 is also affective for combatting tiredness and increasing quality of sleep. The brain’s membrane itself is made up of DHA (contained in omega 3’s) and is an essential building block at a molecular level - the brain would not exist without omega 3 fatty acids, so as you can see it’s crucial for brain health. Low levels of DHA are linked to low levels of melatonin which helps you get off to sleep and so vital in aiding quality and length of sleep.  It has been proven that omega 3’s also help improve attention span, decrease impulsiveness and restlessness in children.

Exercise

Often people think if they’re feeling tired that they should skip their training session, they couldn’t be more wrong. Exercise increases energy levels, mental alertness and in general makes you feel more pumped and positive - even if it’s a short 30 minute session, you will leave feeling 10 times better than when you started. Exercise releases endorphins that naturally boost energy levels and this can also lead to a better quality of sleep. Exercise also works on increasing heart strength, size and makes it perform more efficiently, transporting more oxygen to the brain and other organs and in turn, increases performance and concentration. 

Water 

Tiredness and fatigue are two of the most common side affects of being dehydrated, you’ll be surprised how much your energy levels boost just by increasing the amount of water you intake by one litre per day. We as fitness professionals have been pushing the importance of water perpetually, it really is the most simple and effective way to improve overall health, but it is still overlooked by so many. Water increases energy levels, decreases tiredness and also helps in a multitude of other areas, such as fat loss, maintaining blood pressure, preventing kidney damage and benefiting skin health. Drink 3-5 litres of water per day and try to drink throughout the day with a slight reduction before bed.

Read next: Nutrition and Mental Health

Fit Squad DXB trainers are here to help with any health, diet and fitness goals. Book your free consultation now by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com

5 Immune boosting foods to keep away the flu

It’s that time of year and everyone is either battling a cold or flu, or trying to stave it off (not to mention trying to avoid the new coronavirus). So what can you do to aid recovery or make sure you never pick up an illness in the first place? As well as getting adequate sleep and exercise and cutting down on smoking and alcohol – there’s quite a bit you can do when it comes to your diet. Fit Squad DXB personal trainer and nutrition coach Devinder Bains gives you five foods that will help get your immune system firing on all cylinders…

1.Red bell peppers 

We’ve all heard the links between vitamin C and how it can help build up your immune system after an illness, it's thought to increase the production of white blood cells, which are essential in fighting infections. It’s common to associate vitamin C with eating more citrus fruits such as oranges, however, red bell peppers contain twice the amount of vitamin C. Add red bell peppers to salads, omelettes, pastas and more on the daily, as your body doesn't produce or store vitamin C – so you need to make sure you’re getting it every day. Bell peppers are also a rich source of beta carotene which helps keep your eyes and skin healthy - vitamin C can also help with skin health.

2. Garlic

This edible bulb has been used for health remedies dating back to early civilisations that include the Egyptians, Greeks, Romans, Chinese, Japanese, and Native Americans – who all knew of its value in fighting infections. It’s thought that garlic’s high sulphur-containing compounds, such as allicin are what give it immune-boosting properties such as fighting inflammation, lowering blood pressure and slowing down the hardening of arteries. Garlic often pops up on ‘super food’ lists because it’s high in a variety of nutrients, this combined with its low calorie count should make it a staple for every day use in meat, fish and vegetable recipes alike. 

3. Almonds 

Although we’re versed in the benefits of vitamin C, few people know that vitamin E is equally important when it comes to boosting the immune system - it not only supports immune function, it’s needed for preventing inflammation, promoting eye health and can even lower the risk of cancer. As vitamin E is fat-soluble, it needs fat for it to be absorbed efficiently - that’s where the mighty almond comes in! Rich in healthy fats and loaded with vitamin E, almonds are the perfect snack to add to your daily diet in order to keep that flu at bay – they’re also rich in fibre and high in protein.

4. Acai berries

Who doesn’t love a delicious Acai bowl breakfast? And knowing that you’re pumping your body with immune boosting antioxidants is the perfect bonus. These antioxidants that also lower inflammation in the body, work by mopping up free radicals that can cause illness and ageing through cell damage. Researchers are studying Acai as a potential treatment for increasing prostate specific antigen (PSA), lowering rectum cancer and also reducing constipation. Acai bowls with all their fruit and nut ingredients are in general rich in vitamins, minerals, fibre protein and healthy fats, but look out for the addition of sugary cereals when enjoying them out.

5. Dark choc 

This is one we like the sound of, it’s a tasty treat and it could help drive away that flu at the same time. Various studies have shown the benefits of eating small amounts of dark chocolate, including lowering the risk of irregular heartbeat, the risk of diabetes and even heart disease and cancer. When it comes to the immune system, once again it’s the high level of antioxidants in dark chocolate that are at play: cleaning up cell damage and reducing inflammation. Generally, the darker the chocolate, the greater the health benefits because dark chocolate contains higher levels of flavonoids (a class of antioxidants). So enjoy a chunk of the good stuff after meals without feeling guilty.

Read next: Five Healthy Snacks to make at home

Want to know more about what you should be doing to stay fit and healthy? Book a free consultation with one of our personal trainers now by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com

Top 5 Tips to be Happy

Being happy can mean vastly different things from person to person: it could be having a great set of friends, a close family, a successful career, being financially stable, having an amazing life partner or simply being at peace with yourself – maybe it’s a combination of some or all of the above. Whatever version of happiness you aspire to, there’s some good baseline rules to achieving it. If you’re not currently feeling quite as happy as you think you should be, try giving the below five tips from Fit Squad DXB personal trainer Daniel Wells a go… 

1. Stop comparing yourself to others: There is always going to be someone that is better looking than you, smarter than you, fitter than you, have more money than you and appear to be happier than you… and good for them! It’s important that you focus on you and stop comparing yourself to others. Social media has a lot to answer for here, and it’s important to mange your usage if you feel that it’s having a negative impact on your life. Try setting a daily usage limit for social media apps, remove them from your phone to make access more difficult, or even give yourself a month away from social media completely, you will notice a huge difference in your happiness levels. 

2. Get outside: It has been proven many times that people who spend more time in nature are happier. A 2019 UK Government study found that: “spending at least 120- minutes a week in nature is associated with good health and wellbeing,” and further gains were found for those were spending between 200-300 minutes outdoors. This advice is especially important for those people that work inside in an office, make time to go outside on your lunchtime or for a ten-minute break and rack up those minutes for a happier, healthier life.

3. Do more exercise: Investing in your health and wellbeing using exercise is a no-brainer, but did you know that it also helps to make you feel happier and more content? The neurotransmitter chemical dopamine as well as ‘happy hormones’ called endorphins are associated with feelings of achievement, invigoration and give us a natural high, and levels of both are increased through physical activity. Many studies  show that as you age your natural dopamine levels decrease so it’s important to seek out activities such as exercise that help it increase.

4. Decision making: There are two types of people when it comes to making decisions: satisfiers and maximisers. Satisfiers make decisions when they find a product, experience or even potential partner that has the qualities they want and they’re satisfied with. Maximisers want to make the best possible decision that they can and even if a product, experience or potential partner meets their criteria, they exhaust every line of investigation before committing. Satifiers tend to make better choices than maximizers and are in turn happier, maximizers expend more time and energy making decisions, and they’re often anxious about their choices. So don’t bide your time to make the best possible decision, have a clear idea in your mind of what you want and make a decision based on that. Remember that sometimes, somethings are just good enough. 

5. Sleep more: Getting enough sleep results in a better standard of life, it’s a natural stress reducer, can help lower cholesterol levels and blood pressure and promote a healthy weight. A good night’s kip can also help you have a more happy, positive day, through heightened alertness, focus and interest in what you’re doing. So, how can we increase our hours and quality of sleep? It’s important to have a schedule so that you go to sleep and wake up at the same time, this routine will help ensure that you get the correct amount of sleep, help you fall asleep quicker and should increase the quality of your sleep in general. Next, avoid bright lights before bed (including the blue light of your phone) - this is very important in allowing you to wind down. And finally, avoid caffeine after midday, caffeine in the afternoon can attribute to a racing mind. Finally try to exercise daily so that you’e body feels tired when the end of the day comes, this will help make sure that you’re primed and ready for bed.

Read next: Five Healthy Snacks to make at home

Want to get on top of your weight loss goals? Book a free consultation with one of our personal trainers now by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com

5 reasons why your Christmas Dinner is good for you

It’s the festive season and there’s much talk about the ‘huge’ number of calories that will be consumed while enjoying your Christmas dinner (some sensationalists have it at 5,000 calories but we think that’s a bit extreme), then there’s the amount of sugar that we take in over the festive period, and of course, the weight we’ll pile on over that week from Christmas Eve to New Year’s. 

The truth is, we could all watch what we eat during the festivities and be ‘better behaved’ or ‘careful’ but if you want to splurge…then you should be allowed to. So, instead of telling you how to cut calories over Christmas, Fit Squad DXB personal trainer and nutrition coach Devinder Bains gives you five reasons why your Christmas dinner is actually good for you. So stop feeling guilty…tis the season to be jolly!

Roasties with the mosties 

As with most roast dinners, potatoes are pretty much the number one ingredient in making the perfect Christmas meal, but they get a bad rep for being heavy on the carbs and high GI, but actually they’re a very nutritious vegetable. Gluten-free and low in calories (one large spud is about 110 cals) they also contain half your daily Vitamin C requirement - essential for the immune system and tissue repair. Potatoes are also high in antioxidants (handy in avoiding that boxing day hangover) and they have more potassium than a banana - a mineral that’s needed for fluid balance, reducing water retention and blood pressure, preventing osteoporosis and kidney stones and protecting against stroke.

No fowl play

There’s one thing on your plate that’s hard to argue you with and that’s your main meat. Considered to be one of the leanest proteins you can eat, a serving of turkey has about 25g of protein and less than 5g of fat —regardless of the cut. It’s also packed with various B Vitamins including B3 niacin which contributes towards a healthy metabolism and helps process sugars and fatty acids into energy.

Saucy business 

No turkey dinner is complete without a side of cranberry sauce, and as well as making the meat taste great it is jam-packed with goodness. Cranberries are a superfood that are so full of health benefits, they’re only second to blueberries (beating every other fruit and vegetable) when it comes to antioxidant count. Cranberries are also rich in Vitamin C and fibre, as well as the metabolism-boosting mineral manganese, they can help prevent urinary tract infections, help improve your digestion, reduce bad cholesterol, prevent gum disease as well as boost your immune system.

Wine not?

Mulled wine is a Christmas must and now you can enjoy it without the premature beer fear of being unhealthy. The fact it’s rich in cell damage preventing antioxidants, known to reduce cardiovascular diseases and increase good cholesterol means you’ll actually be doing your insides some good! Add a stick of cinnamon for anti-inflammatory benefits and strong bones, nutmeg for detoxifying goodness to clean out that liver (again handy with that hangover) and enjoy the overall benefits of anti-ageing to boot!

Just Desserts

It’s no secret that Christmas pud is a little high in sugar, but it’s also packed with antioxidant-rich, high fibre fruits such as raisins, currants and sultanas. Studies have shown that regular intake of raisins can reduce risk of heart disease, help fight cancer and improve eye and skin health. The famous pud is also a good source of minerals, with one ounce of raisins providing around 50mg of iron (about the same as in an ounce of steak) which is vital for good blood health and great for eliminating fatigue - especially when that afternoon slump sets in just after the Queen’s speech.

Read next: Five Healthy Snacks to make at home

Want to get on top of your weight loss goals? Book a free consultation with one of our personal trainers now by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com

Can cycling increase the risk of erectile dysfunction and cause prostate cancer?

Cycling remains a growing hobby, with statistics from Transport for London’s 2018 survey showing the highest growth in kilometres cycled since monitoring began. It’s a popular sport amongst both sexes but especially for a man of a certain age, sometimes described as the ‘MAMIL’ (middle-aged man in lycra).

There’s a growing number of articles on the effects cycling can have on men, both positive and negative, and it can be difficult navigating through all of the information online. There are three main questions that are commonly raised: why does cycling cause numbness and is there a long term risk? Can cycling cause erectile dysfunction? And is there a link between cycling and prostate cancer? 

So are these health risks really linked to cycling or is it all just hearsay? Daniel Wells, co-founder of Fit Squad DXB looks at the three main issues of interest for male cyclists.

Numbness

Being perched on quite a small saddle, often badly fitted, and cycling for many hours can cause some numbness in that area. This is one common complaint from male cyclists, but experts such as urologist Anthony Koupparis claim this does not cause any major long term effects if you get it sorted. If you’re finding this issue persists it would be advised to have a new saddle fitted and to be guided by a specialist such as Wolfi's in Dubai to see if your bike is the right size for you. The reason the numbness occurs is due to pressure on the perineum and surrounding blood vessels - it’s a similar situation to waking up in the night after having laid on your arm and that being numb, it’s not a pleasant feeling. Increasing standing time whilst cycling, having the correct saddle and making sure your bike is the right size for you will really help. 

Erectile Dysfunction

The good news is that most recent studies are finding no link between cycling and long term erectile dysfunction, although it can sometimes be an issue in the short term, post cycle. In general, studies show that cyclists have a decreased rate of serious health issues, and researchers say previous studies arguing cycling can cause erectile dysfunction relied on small samples, unlike the recent survey by the Department of Urology at the University of California which used a large pool of case studies and found no link between cycling and men's sexual and urinary function.

Prostate Cancer and Enlargement

Now this one is a little more confusing and it throws up conflicting information and data. One of the main issues with cycling and the effect it can have is with the PSA (prostate-specific antigen) test which is a test used primarily to screen for prostate cancer. The test measures the amount of prostate-specific antigen (PSA) in your blood which is a protein produced by your prostate. There is some evidence that trauma from cycling can irritate the prostate which can lead to prostatitis (inflammation of the prostate) and increased levels of PSA. The issue with these findings is that Prostate for Scotland found it may just be that male cyclists are more likely to have this test taken as apposed to men that don’t cycle due to numbness (as aforementioned), and in turn that worry leads to increased rates of investigation for prostate cancer. At the moment, various studies are concluding differing outcomes so there isn’t concrete evidence for or against cycling for men with regards to prostate cancer. Enlargement of the prostate however and potentially some negative PSA tests results are possible. Mayo Clinic says: Enlargement in itself isn’t necessarily linked to cancer but some health factors may occur such as: frequently needing to urinate, weak urine stream or a stream that stops and starts. That being said, there are many benefits from cycling, such as: increased cardiovascular fitness, increased muscle strength and flexibility, decreased stress levels, improved joint mobility and all with no impact.

If you have any worries about any of these issues it is always best to seek medical advice from your GP.

Read next: Five ways to get the perfect night’s sleep 

Fit Squad DXB trainers are here to help with any health, diet and fitness goals. Book your free consultation now by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com

Five reasons why your diet isn’t working

Been on your new eating plan for a few weeks but not really getting the results you’d hoped for? Swapped in healthy meals for your usual takeaways but the weight loss has stalled after a month or so? There could be a number of factors why you’re not shedding the pounds or still don’t fit in those old favourite jeans. Fit Squad DXB personal trainer and nutrition coach Devinder Bains gives you the lowdown on what could be going wrong…

You’re not eating enough

You’re following a diet plan that tells you to keep your calorie count between 1200 and 1500 calories a day and the weight loss has been quick, but a few weeks in and it’s pretty much plateaued – even though you’re sticking to the diet plan. 

This might sound crazy but your body could be in ‘starvation mode’. When you put yourself in a severe calorie deficit, after the first few weeks the weight loss will significantly reduce because the body will slow down its metabolism and kick into ‘survival mode’ in order to preserve an energy balance. A slower metabolism means it’s harder to burn the same amount of calories – your body is putting this mechanism in place to insure that it conserves enough energy should you continue on this diet forever - which could put your wellbeing in danger by causing a severe energy in vs energy out imbalance. Speak to a personal trainer or nutrition coach to make sure your calorie deficit is in a safe zone - one that will help you lose weight sensibly and for the long-term, rather than a quick fad diet.

Your ‘healthy food’ intake is too high

You’ve swapped your morning cereal for a stack of avocado and eggs, you’re snacking on nuts and fruits all day and you’ve taken to healthy coconut oil to cook all those veggies and salmon to go with your piles of brown pasta and rice. 

Well done on introducing all these healthy fats and slow-release carbs to your diet, but could you be over indulging when it comes to portion size? Fat is essential for the body and foods like salmon, nut and avocado are great for omega 3 intake but they are also high in calories - with fat providing twice as many calories per gram than protein or carbs, so it’s still important to watch how much you’re having. One avocado or half a cup of walnuts can have almost 300 calories in them - which is the same as three-and-a-half chocolate digestives! It’s important to keep these foods in your diet but they could be increasing your calorie intake and stopping you from losing weight, the same can be said for healthy carbs like fruit and brown pasta…you still can’t just eat as much as you want. 

You’re not watching those pesky condiments 

You’re sticking to a food plan that's based on oats and fruits for breakfast, mostly salads for lunch, and meat and veg for dinner, with the odd treat meal here and there.

You’re 100% making the right food choices but have you thought about what’s accompanying these meals? Are you helping yourself to honey, maple syrup or peanut butter with that breakfast, does that salad come with a creamy dressing, olive oil or mayo? And is dinner being washed down with the help of ketchup, pesto or creamy ranch sauces. Condiments and sauces could be adding hundreds of extra calories, as well as ‘secret’ sugars and high salt levels to your diet every single day. A tablespoon of mayonnaise will add almost 100 calories to your meal and for a ranch sauce you’re looking at around 70 calories. A tablespoon of ketchup has a huge 4g of sugar and although honey is a natural sweetener: you’re looking at 17g of sugar and 65 cals per 21g tablespoon. And, do keep an eye on the number of those treat meals - make sure they’re not undoing all your hard work.

You’re not moving enough 

You’re eating pretty well and you’ve even incorporated a training plan into your weight loss regime. You’re trying to add in a 30-60 minute weights or cardio session three times a week. 

Good work on the workouts! The question is: what are you doing the rest of the day? If your weights or cardio session is the only time you’re really moving during the day - you might not be burning enough calories through non-exercise activity thermogenesis (NEAT). This accounts for all the movement that forms part of our daily lives that isn’t exercise: housework, walking to the shop, carrying the groceries, taking the stairs and even fidgeting, and NEAT can burn 1000 to 2000 extra calories a day for some people. If you’re the type that does their 30 minutes of hardcore training but spends the rest of the day laying on the couch or sat at a desk - think about getting up and moving around, tackling some chores and even taking the stairs or opting for a ‘standing desk’.

Your calorie counting is inaccurate

You’ve worked out how many calories you should be eating a day to lose weight and you’ve been sticking to it pretty strictly, only going a little over now and again, you’ve even been using a calorie counting app like Under Armour’s My Fitness Pal.

Although the principle behind the ‘number of calories in versus number of calories expended’ is absolute when it comes to weight loss, unfortunately it’s not an exact science for a number of reasons. The main reason is that the calorie count you get on most packaging is not precise, it is worked out based on an average: the calorie intake can vary depending on where, what time of year and how that food was grown and nurtured. The packaging might show what is presumed to be the calories but doesn’t show what happens to the calorie count once the food is cooked - this can change vastly depending on how you cook it. It doesn’t take into account that the body does not absorb all the calories in the food and also how each body absorbs the food differently. This and a number of other factors (including not actually measuring portion sizes) means that your calorie count can be off by about 25% every day. 

Read next: Five Healthy Snacks to make at home

Want to get on top of your weight loss goals? Book a free consultation with one of our personal trainers now by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com

Heathy Snacks for a Sweet Tooth

Having a sweet tooth and being on a fat loss plan can be tough, but that doesn’t mean that snacking can't be a part of a fat loss plan: you just need to be smart. Being informed when making the right choices is so important though as some so-called ‘healthy snacks’ can be calorie-laden. When you choose a snack, and in particular something sweet, choose one that’s high in protein if possible and that includes good fat and/or fibre, as these nutrients take longer to digest and help to keep you feeling fuller for longer. It’s also key to have these healthy snacks to hand throughout the day, especially in the evening after dinner when you’re most likely to have cravings - as bad choices at this time can mess up a whole day of being strict. 

Need some help with those healthy snacks? Fit Squad DXB co-founder Daniel Wells picks out his faves: 

Popcorn

Popcorn is perfect for your late night cravings. One serving of popcorn provides about 70-percent of your recommended daily intake of whole grain. It contains zero cholesterol and it’s basically fat-free, containing just 100 to 150 calories in a serving of five popped cups. Make sure you pour your portion into a bowl and don’t eat straight out of the bag as getting carried away can be easily done with popcorn.

Dark chocolate 

You need to be careful on the quantities you’re eating of this one if fat loss is your goal, but the beauty of dark chocolate is that a little goes a long way, and it’s brilliant for curbing those cravings. Dark chocolate has many proven health benefits including improving blood flow and reducing high blood pressure. A few small squares should hit the spot and satisfy that sweet tooth. 

Apple and Almond butter 

If you haven’t tried this one then you must give it a go. Not necessarily an obvious duo but somehow it works, and works brilliantly at that. Again, you need to be a little careful with quantities as nut butters are very calorific, but a small amount on a sliced apple really does the job. It leaves you feeling full and the nut butter is high in protein and healthy fats while the apple is high in fibre, vitamin C, and various antioxidants.

Protein Powder and Vegetable Shake

Keeping your protein levels high to stay full is important, so why not use your protein shake mixed with some spinach or kale as a snack and not just save it for your pre/post workout protein needs. This really can help with cravings especially if you use a powder with a sweet flavour, and it’s very quick and easy. You can play around with this one but keeping frozen bags of spinach and bananas past their best in the freezer can be really handy to blend up - a quick, high protein healthy snack. 

Chia pudding 

You often see this one in restaurants and cafes but it’s so easy to make at home and super healthy. Mix together 1 tablespoon of chia seeds, 80ml of either almond milk or water and protein powder mixed, and leave in the fridge for 30 mins (or overnight), top with either a small dollop of almond butter or mixed berries. This really is a healthy dessert alternative that won’t let you down. Chia seeds are a high in fibre, whole-grain, usually grown organically, non-GMO and naturally free of gluten.

The key with craving for something sweet is to be smart - plan ahead so you don’t completely come off track with that tub of ice cream at 10pm.

Read next: Why You Should Be Cutting Out Breakfast

Fit Squad DXB trainers are here to help with diet and fitness goals. Book your free consultation now by calling or WhatsApping us on +971 55 542 7231 or emailing us at info@fitsquaddxb.com