What to eat in a day for muscle gain (Lebanon)

In order to put on muscle, you have to be eating whole-foods in a calorie excess. The ideal rule of thumb to follow for muscle gain is to have a balanced high-protein diet. As a woman, in order to accelerate muscle building, you can also consume a high-fat diet as it enhances your oestrogen. Contrary…

3 Exercises for Round Glutes (video)

In this short video, I am demonstrating three of my favorite glute-strengthening exercises. This short workout can be performed at home on a mat with a band or ankle weights. The butt-firming workout: 1. Squat with isohold- hold the bottom position of the squat for 1 second. Perform 3 sets x 12 repetitions 2. Donkey…

3 Healthy Fitness Snack Recipes

For today’s blog post, I chose to share three snack recipes from my Fearless Fitness ebook. One of these recipes is of Lebanon’s famous Hummus, the other two recipes are super healthy and include a Fruity Greek Yoghurt recipe and teach you how to make a creamy protein shake. All of these recipes can be…

How to be efficient in a crowded gym (Q&A)

When are gyms in Beirut the most crowded? In Beirut, peak times for training are weekdays from 8-11AM and from 5-8 PM. This is the universal rush hour period for gyms and Beirut is no exception. Equipment tends to be hard to access at this time (yes, cardio equipment and mats also included). When is…

Beginner Fat Loss Cardio Ideas (Video)

Here is a short video of me explaining some of my favorite workouts for fat loss. As a rule of thumb, try to limit the total amount of cardio that you perform to 3-4 times a week so that you can progress with your strength training routine. I recommend trying any of these cardio routines…

Three Lower Body Exercise Variations (Video)

In today’s demonstration video, I demonstrate proper form of three lower body exercises and show different ways of performing them. Among these exercises are the squat, bridge and adductor. These exercises mainly target the gluteus muscle, the adductor and the hamstrings. The video is posted below: The variations in the demonstration are not technically difficult,…

Female Hypertrophy: Beginner FAQ

What is Hypertrophy?  Hypertrophy describes the process of fat loss and muscle gain. Specifically, it describes the physical process of lifting weights that results in an improved appearance.  What is the difference between hypertrophy and training for strength? Ideally, the two processes should complement each other rather than be seen as polar opposites.  Hypertrophy consists…

Fearless Fitness Nutrition Ebook (Free)

The Fearless Fitness Nutrition Ebook is the second part of my Fearless Fitness series designed for Middle Eastern women. The first one was an exercise guide, this one is a healthy nutrition guide. While I did create this guide with women as my target audience, men can also try out the recipes and benefit from…

How to Set and Achieve your Fitness Goals (Video)

I thought that I would address concerns about setting goals and objectives within the fitness domain.  While exercise in Lebanon tends to have a rep as being purely a vanity thing, I thought that addressing the goal-setting part of fitness, you can start to see it as more nuanced and varied.   My belief is that…