S.P.S-Conditioning

S.P.S-Conditioning

Personal/Group training/online health and performance Coach Strength & Conditioning, Weightlifting, Crossfit, fat loss, muscle gain, Nutrition and lifestyle coaching

CARDIO-VASCULAR!

Good day for an aerobic builder before snatches and strength work!

Cardiovascular training Improves health markers, and should be in the foundations of everyone’s training! The better the engine the better we are at creating and utilising ATP, Maintaining healthy mitochondria!

The ability to generate and utilise ATP more efficiently (or less efficiently) does wonders for strength, hypertrophy and higher intensity work!

It also doesn’t have to be boring. However it does have to be sustainable, to begin with roughly 65-75% effort for an extended period of time will do the trick until its time to up the intensity, especially if you want to “burn” fat!

This 2-3 times a week, mixed with 2-3 times a week of resistance training sessions with individualised nutrition plan to assist you and your golden!

Wanna know more, let’s talk about! Leave a comment or shoot me a DM

Happy Saturday!!!.

#cardio #doesnthavetobehardio #fatloss #65% #training #purpose #vo2 #conditioning #aerobic #cardioVASCULAR #musclenerd #health #healthfirst

Are you stressed about losing weight! Could be why your not losing weight

You have weight loss goals, but your not making progress as fast as you wanted, which stresses you out, which slows your weight loss, you gain a little weight, which stresses you out, so you turn up the training and turn down the food, which stresses you even more, and then….BOOM, everything STOPS working properly!! And I mean everything (boners, menstrual cycles, insulin, cortisol, brain function, nervous system, immune system) Its as complete system failure!

We see this All too often in people who come to us for coaching.

The hormonal response to a stressor is designed to ensure survival in response to a physical, emotional or chemical threat.

See we haven’t really evolved that much from having to run away from the sabre tooth tiger, however the problems (stressors) we face these days are exponentially worse as we cant just run away, like we used too even though the body still reacts the same way. Social media, Cyber Bullying, 24hr News, Work, Relationships, kIds, Traffic, Bad WIFI, Debt these are the stressors we now impose on ourselves which cause us to pass through the three stages of Stress.

The problem is our bodies are not designed to cope with the chronic effects of stressful stimuli and can result in long term damage.

Three stages of Stress (General Adaptation Syndrome GAS).

Alarm phase : Fight orFlight, Normal physiological response. Increased Cortisol, Adrenaline Boost, Higher Heart Rate, Free fatty acids dumped into blood.

Resistance phase : Extended periods of stress means the body remains on high alert. High Blood Pressure,
increased hormonal levels.

Exhaustion phase : Once the Body has resisted for as long as it can, its simply goes into shut down mode, until we allow ourselves to recover.

🧠Stress produces cortisol, which can be good if controlled but in chronic or frequent situations, it’s bad for fat loss.
🧠Stress is stress. Training or life, the body takes a hit.
🧠Stress can impair hormone production when over produced.
🧠Stress can outweigh recovery, sending you into a pit of not being able to adapt to the training stimulus.
🧠 Stress is produced from a calorie deficit, so timing diets with low stress periods is best (adding stress on top of stress can stop your body from seeing results).

So here’s the “kick the nuts” We need stress, especially in our training as it causes adaptations to occur and without applied stress we never see results, However Chronic stress is bad for us.

APPLIED STRESS + APPLIED RECOVERY = POSITIVE ADAPTATION (Results) or APPLIED, LIFE EVENTS, WORK, RELATIONSHIPS STRESS + INADEQUATE RECOVERY = NEGATIVE ADAPTATION.

Like calorie intake, it’s a balancing act of input vs output & it’s up to you to understand & manage it all.

Here’s what you can do to get started.

👉Train SMART Recover HARD! Progress is made through adaptation, adaptation occurs through recovery.
👉 SLEEP more/better. it WORKS. Its FREE, You can’t Hustle if your too tired.
👉Nutrition is the KEY to results! Food is information, The correct information to the body will deliver the correct output.
👉 EAT your carbs - they spike insulin which blunts cortisol, so it HELPS manage stress.
👉 UNDERSTAND your stressor; Get to know the A-B-C of stress can help you manage.
👉 Train as much as you NEED too, More is not inherently better! More is most of the time just more!.
👉 Measure HEALTH markers daily: Blood pressure, resting heart rate, heart rate variability. The Numbers don’t LIE!.
👉 Get a HOBBY! Knitting, fishing, painting, things outside your daily life and work responsibilities (unfortunately walking the dog is a responsibility).
👉Find your HEADSPACE. Learn to mentally unwind, guided meditation can help.

We can never be totally stress free, however let’s not dig ourselves into a hole and fight back with knowledge and understanding!

☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️☕️

From @mindfuel_nutrition

Coffee is darkly colored, bitter, slightly acidic and has a stimulating effect in humans, primarily due to its caffeine content.

It is one of the most popular drinks in the world, and it can be prepared and presented in a variety of ways (espresso, French press, latte)

I love a double espresso ☕️❤️☕️

Several studies show that caffeine can increase fat burning and boost your metabolic rate.

A 2017 review of clinical trials found that drinking coffee is generally safe within usual levels of intake and is more likely to improve health outcomes than to cause harm at doses of 3 or 4 cups of coffee daily.

One psychoactive chemical in coffee is caffeine an adenosine receptor antagonist that is known for its stimulant effects.

Caffeine blocks an inhibitory neurotransmitter in your brain, which causes a stimulant effect. This improves energy levels, mood and various aspects of brain function.

Coffee contains several important nutrients, including riboflavin, pantothenic acid, manganese, potassium, magnesium and niacin.

Caffeine can increase adrenaline levels and release fatty acids from your fat tissues. It also leads to significant improvements in physical performance.

What’s your favourite way to brew a cup of coffee?

Do you like/need to have a pre-workout espresso?

Leave your answers in the comments!

[05/13/19]   You want a stronger back, healthier shoulders

Here’s my top 5 DB movements for just that!

We are, our habits!

Problem is habits can be broken! So what do we have if we don’t have habits

Rituals!
👉🏻Rituals are automatic
👉🏻Rituals are born out of beliefs

Inherently our life’s are based and formed habitually, all things we do are from habits that we have adopted over the years we’ve been around.

When was the last time you forgot to brush your teeth?......exactly! Because it’s a ritual, you don’t miss it because you believe that brushing your teeth is healthy for your teeth so you don’t lose them!

So why is it that we don’t do the same for the food we eat?

I refuse to believe that people don’t know what “healthy eating” is, so why is it that so many of us reach for prepackaged, convenience over fresh whole foods.

These Nutritional habits can be some of the worst of our habits, and essentially they can make or break successful weight loss, fat loss or body transformation journey.

Rituals on the other hand can be formed If we approach them from a solid platform making then achievable and sustainable.

My 5 step guideline to building strong nutritional rituals that will help you get that extra kick you need with your body transformation goals.

1. Obvious/conscious - don’t make your new ritual overly crazy! You don’t need to start meal prepping every meal if you’ve never prepped meals in advance before simply start with the most obvious meal you need to improve! Or if Know your not eating enough veggies then add a few portions a day. Simple, and obvious.

2. Attractive - project yourself on the future by visualising yourself in your new body doing things you never thought you would do again, and feeling perfectly happy with in yourself.

3. Easy - don’t put pressure on yourself, learn to take the time to practice your new rituals. Just like brushing your teeth.

4. Fun - make your new habit inherently fun. Find the magic in the process and enjoy the learning. Never eaten enough protein, find out why it’s important and try to discover as many new protein sources as possible.

5. 1% better - don’t try to change everything all at once! Think in terms of changing one thing at a time that is the most obvious. Everyday aim for progress, just a little bit each day aim to work towards being better. At first we look Progress not perfection.

#ritual #mindset #foundation #coach #nutrition #weightloss #fatloss #longevity #health #mindfuel

The island retreat is open!!

🌴 Bali 🏋🏼‍♂️ fitness 🥑nutrition 🏄🏼‍♀️surf 🌞 Sun

Spend a week with us in the tropical paradise of Bali where we work to reinvent your lifestyle and regain your health and well-being.

This unique retreat, is individually tailored to your own personal needs. We only take 6 people maximum per retreat so we can focus on your individual needs and wants.

Dates available through June, July and August!

And....

We are offering a 20% discount only $1750 for our June dates!!

For more info send me a PM or email me
[email protected]

BUILT STRONG

Become healthier - leaner- stronger in 3 months

TRY 3 DAYS FOR FREE

#COACH #TRAINING #HEALTH #FOUNDATION #STRENGTH

Roof top workout!!.

It’s been 5 days since any workout, a fair bit of movement cycling and waking but it’s time to get a workout in!.

Pretty decent back ground for 30 min workout!.

This workout can be done anywhere, just need a small space and lil Discipline to get your ass moving!!!.

I’m still going strong on the cyclical lower carb protocol even when traveling you can still make your Nutriton work for ya!.

Don’t be a victim of your own excuses.....get your groove on and take action.

Head over to the website to sign up for our weekly 3 for free newsletter or Message me to find out more about training programs or Nutriton coaching and health retreat in Bali!!
.
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#train #holiday #rooftop #workout #noexcuses #travelwod #bodyweight #views #vietnam #fitness #health #nutriton #coach

Health - aesthetics - performance

We all have a set of goals and each set of goals will yield a different path

Whilst it is possible for some paths to follow a similar direction, ultimately your chosen goal will keep you right.

How do you really know what’s the right goal?

How do you navigate the path?

How do you keep focus?

How do you know which is the best course of action to take to get to desired goal?

Health
Weight loss
Fat loss
Muscle gain
Performance

How is your training and Nutriton setting you up for success?

Comment below with what holding you back?

[03/05/19]   Ask me anything on
Fitness, health, training, exercise, Nutriton

Interval weights and body weight 🔥🔥.

🎯These sessions have been a great investment for me and my clients.

💪🏻Stronger and leaner from these types of combos!!

📚All this kinda stuff you’ll find in my awesome training mix tape volume 2 coming soon!!

🔥Try this burner and let me know what you guys think!

⚡️4 rounds.
10 muscle snatch + 1 min max effort row then Rest 1 min.

⚡️4 rounds.
10 sumo deadlift high pull into 1 min ski erg
As hard as possible then 1 min rest

⚡️3-5 sets complete each set as fast as possible!
10 pull ups + 10 push ups + 10 box overs + 10 squats.
Rest 1 min between sets

And if you can’t do some of these moves don’t worry, I got ya!!
How about you try
10 ring row + 10 incline push ups + 10 squats + 10 jump squats 😜💪🏻💪🏻

#fitness #health #training #weights #intervals #row #squats #pullups #pushups

Nutritional periodisation part 1

Prepping you to diet!.

Are you ready to diet?

Lots of you will read this as be like “ yes, I’m ready to diet, I really want to lose this weight/fat” well truth be told most of you are not ready to diet!.

Dieting creates stress and we need to ensure we have a good starting point.
A healthy body will yield better results than an unhealthy one (that’s not to say you cannot lose weight, it just maybe more difficult for the majority).

It’s also important to note that dieting isn’t easy for everyone! It means living in a caloric deficit, you may experience times of hunger, fatigue, mood swings! You have to be physically, emotionally and physiologically prepared to enter the diet phase!.

What do we look for/how Do we know we are ready?.

A few things to consider when preparing to diet.

🥓 have you dieted in the last 3 months.

🥓 are you already eating enough calories that we have something to pull from (create a deficit)

🥓 are you currently doing less than the most you can do.

Once we look at where we are we can establish what needs to be done to create the best environment to diet.

It’s not always as simple as eating less and moving more! If your already working out 7 days a week, getting 10k steps a day, hardly eating any food and not losing weight/fat, then we need to change a few things before we can effectively go through a “diet” phase.

How long does the prep last?.

“It depends” on you the individual.

Stay tuned for more, for now If you wanna chat more fire some questions in the comments or send me a DM.

#mindfuel #nutrition #coaching #health #diets. #food #performance

FREE DOWNLOAD!!

Grab your FREE copy of Nutrition 202 from MindFeul Nutrition.

Did you know that 85-90% of people that try to "Diet" and lose weight will put most if not all back on with 1-2 years!!

This FREE ebook will help you fix your Nutrition for your personal goal.

Follow the link, drop your name and email and your ebook will be sent to you

https://core4method.org/ebookdownload

The core 4 method Nutrition course will be live in April and sign ups are will be open soon! Follow the link to be the first on the list!.

Mindfuel Nutrition and integrative health performance Bring you a 30 day online course that will change the way you eat forever!!!.

🥓 No more Guessing.
🥓 No more Stressing.
🥓No more failing.

4 weeks to healthier, fitter, leaner you!!.

Learn all you need to lose weight and keep it off for good!!!.
.
Be the first to find out when signup is open.

Follow the link in the below to signup for updates!

#coaching #online #course #soon #health #fitness #weightloss #fatloss #training #food #eating #30day #nutrition #coach #core4

https://core4method.org/learn-moreg

💊 A Dose of Vitamin B 💊.

B is in barbell, not too much Olympic lifting in the program of late, but I have to say I do freaking love it!!!.

Busting out some snatches, then getting a jacked!!.

💪🏻 Feeling good - looking good 💪🏻.

A. Hang snatch 3-3-3.
B power snatch - heavy single.
C 10 push press + 1 min ski erg.
D1. 10 bent over row.
D2. 10 Rear foot elevated squat.
D3. 10 banded rotations.

#fitness #health #snatch #interval #weight #training #coach #program #mixtape

💪🏻 Functional pumps 💪🏻.

Revisiting one of my favourite high volume, time efficient, full body workouts!!.

Every minute on the minute for 30 mins we switch form cardio to a bodybuilding exercise. For a grand total of 100 reps each!!!!
⚡️bench press.
⚡️Deadlift.
⚡️lunges.

Give it a shot and let me know what you think

#Integrative #health #performance #fitness #bodybuilding #functional #pump #relativeintensity

🥩 “Beat ya meat”🥩.

Protein is 👑 when it comes to macros and nutrition intake.

Ladies and gents ya gotta make sure you’re getting enough protein inside ya daily to keep ya strong and virile!.

Protein - what is it good for?.

⚡️High thermic effect - requires energy to digest.
⚡️Very satiating - will help you feel fuller for longer.
⚡️Responsible for muscle repair - reduces catabolism of muscle tissue.
⚡️It has no storage mechanism - protein and aminos are constantly being used in some way.
⚡️It taste freaking awesome!.

When I take on new clients, 90% of the time I see a lack of protein being consumed, and some struggle to find ways to increase their protein intake.

As part of mindfuel Nutriton’s program we encourage everyone to increase their protein intake especially if they.

It can be difficult to know where to get this amount of protein from so here’s some cheat sheets for crushing. Daily Protein goals. Swipe right to check the sheets.

⚡️200g Protein with moderate fat.
⚡️200g Protein and lower fat.
⚡️175g Protein and moderate fat.
⚡️130g Protein and moderate fat.

Ultimately it comes down to planning and preparation to guarantee success.

Simply open up your macro tracking app, and input some protein at each meal adjusting the amounts for your individual needs!.

Don’t forget to like, share and fire any questions in the comment section, or slide in my DMs 😜.

And if your still not sure, you could always hire I coach (I may know someone)

#mindfuel #nutrition #coaching #food #health #fitness #performance

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