With the advent of 2022, it’s that time of year where we make resolutions for the year ahead. Improving fitness and health is one of the most common targets, and Bahrain This Month is here to tell you why it’s good for your physical and mental well-being and give you some ideas of classes in the Kingdom where you can have fun to ensure you stick to your goals.
NEW YEAR, NEW ME is a phrase often uttered by people looking to make a change as the first of January rolls around.
For some people that means resolutions to shift certain habits for the better, but those changes can be hard to stick to. People often put too much pressure on themselves to begin these changes in January and come up with big plans for resolutions.
Instead, it’s simpler and healthier to think of more long-term goals so that new habits stick longer.
Here are our top five tips to help you get there:
1. Exercise daily
Perhaps the most obvious one! Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, cycling and more, but you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Be sure to stay hydrated, stretch and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.
2. Eat the right foods and portion each meal
No matter how bad your stomach is telling you to go for sugary snacks over healthy food, try to stay away from sweets. Sugar will not help you get in shape. Even if it's just a single chocolate bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to three to four hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running. Also, stick to lean meats like turkey and chicken. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day.
3. Keep track of calories and food intake per day
Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders' body masses are so big? That's because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.
4. Be Sure to Get Sleep
Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.
5. Stay Motivated
An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.
If you’re still unsure of how or where to start your own personal fitness journey, we’ve got you covered! Here are some examples of Bahrain’s finest and trendiest gyms and health clubs, which offer some of the most exciting classes, so you can be well on your way to a healthier lifestyle.
IMPULSE FITNESS STUDIO
Impulse Fitness Studio promises a ‘Fitness Revolution’ with its EMS (Electro Muscle Stimulation) training. EMS utilises low and mid frequency electric currents to significantly increase the body’s natural muscle contractions. As a result more muscle fibres are activated when compared to conventional training methods. It promotes weight loss, increases physical strength, stimulates muscle growth and relieves tensions and muscular imbalances.
Impulse offers this alongside professional, expert-led consultative care in life changing transformations, through the most advanced and effective muscle strengthening, body shaping, cellulite reducing and weight-loss programmes available. Services include EMS, one-on-one personal training, two-on-one partner personal training, specialised nutritional and detox meal plans, plus body analysis.
Call 33 983-876 or follow them on Instagram @impulsefitstudios.
ELEMENTS JIU JITSU
For something different, why not give Jiu Jitsu a try? Elements is a martial arts community based in Bahrain that is passionate, determined and supportive. Whether you’re trying out BJJ for the first time or are an advanced practitioner, there is something for all.
Under IBJJF World Champion Coach Ali Monfaradi, recently featured in Bahrain This Month, Elements brings a fun, inclusive, safe and systematic approach to your Jiu Jitsu journey.
Call 36 757-573 or follow them
on Instagram @elementsjj.bh.
CrossFit Delmon is the first CrossFit affiliate in the Kingdom. CrossFit is a strength and conditioning programme based on constantly varied, functional movements executed at high intensity. The beauty of CrossFit is that all workouts and movements are universally scalable which means that anyone can work out regardless of current ability.
It is particularly strong in developing the areas of cardio-respiratory endurance, stamina, strength, power, coordination, accuracy, agility and balance.
Call 36 755-611 or follow them on Instagram @crossfit_delmon.
ÉNERGIE FITNESS BAHRAIN
Tired of expensive, cookie-cutter gyms with queues for machines, dirty changing rooms and no atmosphere? Énergie Fitness Bahrain is here to offer something different and rewrite the rule book.
Énergie not only argues that exercising regularly is important to feel good on the inside and out, but also that working out shouldn’t feel like a chore and that you shouldn’t have to pay enormous prices to be treated well.
Therefore, it features a plethora of state-of-the- art equipment designed to make each workout unique and fun, a variety of exercise classes tailored to suit all fitness levels including the Énergie exclusive ‘Thé Yard’ indoor group training, a friendly, welcoming team bursting with energy and no contracts.
Call 16 163-023 or follow them on Instagram @energiefitnessbh.
Xenon Cycling is a fitness studio dedicated solely to electrifying indoor cycling classes. Xenon offers upbeat and thrilling, high intensity indoor cycling classes, that aim to inspire and challenge those looking for a quick yet fulfilling workout. Xenon’s studio is designed specifically to enhance the spin class experience; with top quality surround sound and lighting systems to generate an exhilarating experience.
Xenon’s classes are a full body indoor cycling workout that flow to the beat of energising music. It incorporates muscular endurance training and upper body exercises. Over the course of 45 minute, high-intensity, low-impact workouts, riders can burn up to 500-700 calories. The low-lit studio is infused with euphoric lighting that allows the rider to get lost in the rhythm of the class; undoubtedly leaving the riders stress free and glowing after each class.
Call 17 686-844 or follow them on Instagram @xenoncycling.
BIG UP SPORTS
BigUp Sports is the first official gym for calisthenics and free running in the Kingdom. Calisthenics is a word that originates from the Greek language, roughly translated as a combination of beauty and strength which epitomises a sport that combines moves derived from gymnastics, parkour and break-dancing.
As such, if treadmills and cycling machines bore you, then negotiating obstacles by running, jumping and climbing might be just the right thing.
Call 36 335-502 or follow them on Instagram @bigup_sports.
JAFF FIT SALSA DANCE STUDIO
Jaff Fit Salsa Dance Studio is Bahrain’s first Latin dance school. It’s a place where you will learn to dance Salsa, Bachata or Kizomba from beginner to advanced level, while meeting new people and connect with the dance community of the island.
Call 33 110-266 or follow them on Instagram @jaff_fit.