Fitness in Dubai checks out Platform 3 Fitness, Dubai Marina

I love group training sessions, I love the motivation, competition and camaraderie that they can provide. But having a session completely tailored to your goals, your specifications, where your form is watched for every rep and the gaze of the trainer is focused on only you, like the eye of Mordor, provides a different focus and arguably better results. Obviously we’re all different, perhaps some people prefer the slight anonymity of group training sessions, and to some the idea of group exercise and its competitive nature is a very real nightmare. It’s all down to your personal preferences, horses for courses as they say. Yes, there’s the added expense with personal training, but then you’d pay more for a bespoke suit over one off the shelf. Bespoke by its very nature is more expensive. You need to weigh up the cost versus the benefit for your goals and decide what’s important to you. How much are you willing to pay, both in effort and cash to achieve your goals?

Which brings me on to Platform 3 Fitness (www.p3dubai.com) in Dubai Marina, opposite Da Shi Dai & The Noodle Room in JBR. I can’t bring myself to call Platform 3 a gym, it’s so much more than any usual gym that there should be a new world to describe it. It’s an incredible space filled with all the best toys that everyone must look at and want to try out. And it’s so cool! It’s a cross between a nightclub, an activity centre, a boxing club and a gym. It features a competition-boxing ring, climbing wall, house sports therapy room, live DJ set, sauna and juice bar. It’s an uber-gym. I couldn’t wait to get started.

Core to the training sessions at Platform 3 are what they believe to be the three components of fitness:  

• Personal training
• Sports therapy
• Nutrition

They offer a holistic approach incorporating these three components and work on an individual appointment basis, with pricing schedules based on attendance rather than time. Sessions don’t come cheap (prices vary from AED 300 for a single session up to AED 12,500 for 50 classes). However, without the commitment of an annual membership, a bespoke programme is tailored precisely to your needs.

Founder of Platform 3 Fitness, Omar Al-Duri (and top 5 finalist in the 2011 Shape Magazine Personal Trainer of the Year) showed me round and my session started with an attack on the climbing wall as a warm up. I’ve never climbed before but I was totally shocked at how difficult it was. Not only was I absolutely rubbish, but within minutes my forearms were screaming and I had a complete sweat on. Note to self: must work on grip strength.

Next Omar had a tasty circuit lined up for me, incorporating all big compound moves to get the maximum results and using lots of toys like the ViPR, kettlebells and a gravity machine (think pull-ups on an inclined platform on rails). After three rounds, the first being 2 mins per station, the second 1 min per station and finally 30 seconds per station I was completely spent. As I lay on the floor too tired to get up, I realised the mix of new exercises and new equipment had not only made the time fly past, but I’d been totally engaged throughout, rather than going through the motions of my usual routine. More importantly, I’d had a great time!

Platform 3 Fitness: Park Island Dubai Marina, Telephone: 04 435 8083 www.p3dubai.com

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in The National newspaper, Viva, Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Fitness in Dubai reports on the UAE Fitness Challenge II

Today’s Men’s Fitness and Shape Magazine UAE Fitness Challenge (https://www.facebook.com/media/set/?set=a.323912610953896.85076.142113665800459&type=1#!/events/190453464376856/) was a tremendous success. OK, I lost the title I won back in June, but that didn’t dampen my day in the slightest. I finished third in the individual men’s event and I’m over the moon with that.

This time the event was outdoors, on the lawn before the beach at Le Royal Meridien Hotel in Dubai Marina. The format was different too. Only on Tuesday were the exercises revealed; plyo box jumps, hand release push ups, kettlebell swings and a 100m run, but it wasn’t until moments before the first heat that competitors were informed of what the workout would actually entail, such as length of time, or number of reps etc. Gathered in the sun we were told that the format for the individual event was a 12 minute AMRAP (as many rounds as possible) of the following:

• 10 plyo box jumps with full extension (24 inches for men, 20 for women)
• 15 hand release push ups
• 20 kettlebell swings (16kg for men, 8kg for women)
• 100m run.

For the team event, every member of the team had to work the four exercises listed above, but would switch exercises only when one of the team had completed the 100m run. Each rep completed by each team member would be added together to give a total rep count score for the team.

In my head I was worried about the kettlebell swings, but quietly confident... until I watched the first heat. Oh my God, it was destroying very good athletes, and 12 minutes at such a high intensity seemed an eternity!

I was in the second heat, and right away I struggled with the box jumps, which seemed really high and I couldn’t get a rhythm. The push ups started OK, but the 20 kettlebell swings did the real damage. In was near the back on the first round but tried to make up ground on the run. I nearly caught the guy next to me (individual men’s winner, Justin, who is on my left in this pic), but when the exercises started he stormed ahead of me again. And so it continued. I remember hearing there was 5 minutes to go and I was devastated. I was already on my last legs. For those 5 minutes every rep was excruciating. I could hear people cheering me on put the words sounded like a different language, I was lost in a world of pain.

I finished up completing five full laps along with the box jumps, push ups and 16 of the 20 kettlebell swings. I thought six full rounds would be a good score, and I gave it my best. I couldn’t have done anymore. 

I slumped in the shade for an hour trying to get my breath back. I was absolutely knackered, and missed out on watching some of the other heats which was a shame. I’ve got ot say I thought the atmosphere was electric. Everyone screaming words of encouragement and pushing each other to give everything they had. I loved it.

The finale was the top three men, women and teams to do a one off race to decide the winner. The challenge was a 50m bear crawl, then 50m of five frog jumps and three burpees in sequence to the finish line. I was shocked I was in the top three men and really wasn’t in any condition to take part, but I gave it my best. I was third of the three men.

Also, I must take my hat off to the women competing today. Rock hard. I can't be sure, but I think in the men's category, only the winner completed six full rounds, but all three of the top women did (I think). And the Glory Girls team(http://www.glorygirlfitness.com/) done incredibly well to place second in the team event. Amazing performances!

The whole event was excellent. It was a privilege to take part in it. Huge congratulations to Cliff and his team at Core Direction (http://www.coredirection.com/) for pulling it off. Also huge congratulations to everyone at CrossFit LifeSpark (http://crossfitlifesparkdubai.com/) who absolutely smashed it today. Candice Howe, owner and trainer, was victorious in the women’s event, and the team including Ben, also owner and trainer, won the team event. What a great advertisement for CrossFit they all are!

Roll on the 2012 event, I’ve got a title to regain!

UAE Fitness Challenge II, Friday 9th December 2011

Due to the success of the first Men’s Fitness & Shape Magazine Middle East Fitness Challenge back in June, they’ve decided to do it all again. The next instalment is taking place on Friday 9th December 2011. After my very surprising victory, I’m out to defend my crown. I’m learning there’s pressure that comes with winning.

LATEST (4/12/11): The challenge will be a AMRAP (as many rounds as possible) format of the following 4 exercises;
- plyo box jumps
- hand release push ups (i.e. thighs and chest flat to the floor)
- kettlebell swings
- 100m run

The top two in each category will then face off in a secret challenge!

Come along and join in the fun!

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in The National newspaper, Viva, Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Fitness in Dubai tackles Ice Warrior II in Ski Dubai

Ice Warrior II was awesome! Such good fun! I’m really chuffed I finished 7th and maybe would have done better if I’d been braver from the start.

Everyone started in groups of five. One instructed where to go and kitted up with helmets and chipped timers we were off. First a run though the Mall, the car park and then up what seemed like hundreds of flights of stairs. The five of us were all still together and I decided to stick in the middle of the group so that I could see what was coming. Big mistake. Huge! After the stairs, we were sent down a slide in rubber rings. Since only one person could go down the slide at once, this gave those at the front a huge time advantage over those at the back.

My memory of all of the obstacles starts to blur after that, but it certainly included; crawling up a toboggan slide, jumping over ice walls, getting sprayed with cold water, pulling a rubber ring up a hill with rope, crawling between huge rubber balls, running up the steepest section of Ski Dubai, a balance beam, shovelling snow into a bin, running down stairs and then back up (millions of them) and sledging down the slope. I’m knackered just thinking about it all!

It flew past and so quickly and I was back in the warmth after 21m 56s. The atmosphere was fantastic, everyone laughing and joking, sharing their stories and encouraging each other on. It’s certainly an event that I’d recommend and I’m already looking forward to taking part in Ice Warrior III.

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in The National newspaper, Viva, Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Fitness in Dubai powered by Body Control

I first come across Body Control (http://www.bodycontrol.fr/) after the Fitness Challenge in June. There was a band included in my prize and I was very keen to find out more.

Acupuncture comes from traditional Chinese medicine and works through the manipulation of energy channels known as meridians. The needles used in acupuncture address imbalances in your energy flow. Body Control bands are made from silicone, and have two holograms on the inside. These holograms from 8ight (http://www.8ight.com/) store a frequency which when in contact with a meridian point do the same thing.

OK, I know what you’re thinking. But stick with me, the proof is in the pudding. There’s a whole range test that sow the impact of these bands, on your strength, balance, flexibility and susceptibility to radiation from mobile phones. These tests are difficult to explain, so thankfully there’s a video here for you to watch.

http://www.mydubaimycity.com/en/videofull/1092/Body-Control--Wristbands-to-Increase-Strength--Flexibility--Balance

If you’re still sceptical, try out the tests for yourself in any stockist of Body Control bands, which in Dubai include Stadium, Sun and Sand Active Sports and Studio R. The bands cost AED 175.

As for me, I’ve never taken mine off since June and on days when I’m really pushing myself in the gym I’ll wear two bands. Every little helps, right.

Dubai Fitness Challenges - The FAAStest in UAE and Ice Warrior II Challenge at Ski Dubai

I'll be brief until I get some more information, but now that it's officially winter here in Dubai it seems that there's great races and challenges springing up all over the place. Here's some sketchy details of a couple that have tickled my fancy.

The FAAStest in the UAE by Puma

Puma have launched a Jamaican-inspired new range of trainers, which claim to cut the frills and focus on speed. There's three breeds which make up the Puma Faas Collection, the 500 for the long distance runner, the 300 for the all-round runner and the 250 for the workout runner. Here's a link to the Puma store so you can take a look.

http://www.shop.puma.co.uk/sport/collections/faas-lab-running/53900,en,sc.html

To promote these new shoes, Puma are looking for the FAAStest in the UAE by holding a range of events all over the country. I've got no idea what's involved, but these events are happening at these times and places:

• Friday 28th October 2011, between 3pm-7pm in JBR car park
• Sunday 30th October 2011, between 11am-3pm in Dubai Media City quadrangle
• Wednesday 2nd November 2011, between 11am-3pm in Dubai Internet City food court
• Saturday 5th November 2011, between 3pm-7pm in Safa Park

As soon as I find out anything more I'll update this post.

Ice Warrior II Challenge at Ski Dubai

Again, I'm not sure what's involved, but I've been promised that it's going to be 18 gruelling obstacles on the snow in the -4c temperature of Ski Dubai. It's happening on Saturday 19th November 2011. Registration costs AED 250 and is limited to the first 100 applicants. The link to the facebook page for this event is below:
https://www.facebook.com/?sk=fl_10150636989095542#!/pages/Ice-Warrior-II/268651486500857

The link to register online is here:
http://www.premiermarathons.com/event/Ice_Warrior_II

I hope to see you there!

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in The National newspaper, Viva, Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

The National photoshoot - Dubai's JBR beach

 

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in The National newspaper, Viva, Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

The National - Hit the ground running: barefeet runnning and its alternatives

http://www.thenational.ae/lifestyle/well-being/hit-the-ground-running-barefeet-runnning-and-its-alternatives?pageCount=0

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in The National newspaper, Viva, Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

 

Viva, October 2011 - The best health tips ever

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in The National newspaper, Viva, Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

New shoes – Sir Isaac S by Newton Running

In July, results of my Biomechanical Analysis at UPANDRUNNING Dubai indicated what I feared to admit, I’m a heel-striker. Click on this link http://barefootindubai.blogspot.com/2011/07/im-heel-striker.html to read and watch footage of the Biomechanical Analysis testing. One of the suggestions of the report provided to me was to try running shoes by Newton Running (http://www.newtonrunning.co.uk/) since these are shoes specifically designed for runners who want to develop a more natural style, be that either barefoot running or POSE technique.

The Local Experts – Founder of Regime Fitness Dubai, Adam Fox-McGregor

Regime Fitness Dubai (http://regime.ae/) run an amazing 3 hour long drop-in circuit class in Dubai Marina, meaning you can turn up and train when it’s most convenient to you. Brilliant! A full-on strength and cardio workout, in Dubai Marina (next to the Yacht Club) and a free breakfast to boot. Not only that, but there’s a weekly running club too. Adam Fox-McGregor, founder and trainer, has kindly agreed to answer our questions.

Fitness in Dubai's weekly workouts - Men's Fitness, August 2011

After winning their UAE Fitness Challenge, Men's Fitness asked my if I'd share with their readers my weekly workouts. Here it is. For those in the UAE, it should be on sale today - see the cover image below. If you'd like more details of weights used etc, or if you have any questions, please make a comment or email me. I'd love to know what you think. Enjoy.

  

The Local Experts – Founder of The Circuit Factory, Phil Parkinson

This is the second in new series asking Dubai-based fitness experts some questions, which I hope will provide you with some tips, motivation and an insight into their methods and personalities.

The Circuit Factory (www.circuitfactory.ae) is a beast of a circuit class! Run in 24 Fitness Gym in Al Quoz, Dubai, it's taking Dubai by storm, so it’s brilliant that Phil, founder and trainer at The Circuit Factory has taken the time to answer our questions. For my review of the The Circuit Factory click here: http://barefootindubai.blogspot.com/2011/05/24-fitness-al-quoz-circuit-factory.html

Men's Fitness, July 2011

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Biomechanical Analysis at UPANDRUNNING Dubai, Al Wasl Road

I’m a heel striker. I didn’t think I was, but the video evidence you can see below is conclusive. When wearing traditional running shoes my heel strikes the ground first. This explains a lot!

Long standing readers of this blog will know all about the problems I’ve had in the past 18 months when I set about trying to run barefoot. I did too much too soon and within two months I was on crutches. (To read more see here: http://barefootindubai.blogspot.com/2010/04/learning-hard-way.html) Since moving my feet back into trainers, and more importantly really starting to enjoy my running again, I’m starting to get an appetite for another marathon.

I’ve completed the London marathon twice, in 2002 and 2005, but I suffered terribly and was disappointed both times. Maybe now I’m older and wiser I can do better. With this in mind I decided it was time to really look carefully at how I run. In the past few years, as soon as I’ve started to up my mileage past the 30 miles a week mark I’ve suffered pain on the outside of my knees. This time I want to fully investigate any root problems before I increase my mileage, so I checked in for a Biomechanical Analysis at UPANDRUNNING Dubai with Graham Poynor-Woods (gpw@upandrunningdubai.com) a Orthotics Specialist and Biomechanics Coach.
 
Two video cameras, one from the side and one from behind, recorded my running; barefoot, with Vibram Five Fingers (VFFs), and finally in my Nike Pegasus. The next stage was a range of mobility tests, checking my intrinsic biomechanics looking for any imbalances and checking my pronation. This is how the foot rolls when you strike the floor, and overpronation is when the feet roll inward too much. This is where orthotics can be helpful since they can help repositioning the foot.

Dubai stockist of barefoot shoes Vibram Five Fingers

Vibram Five Fingers (VFFs) are available in Dubai. The Society Shop in Festival City has stock of KSO, Sprint, Flow and Bikila VFFs. However, at AED 950 (£160 or $257) for the KSO or Sprint, and an eye-watering AED 1,100 (£180 or $300) for the Flow or Bikila, they are MUCH more expensive than you'd pay in either Europe or the US! Call them on +971 4 232 6550 to check availability in your size before you head down there.

In the barefoot community there’s lots of information about spotting fakes. To do this, check that the colours and styles you’re about to purchase to make sure they exist in the Vibram palate on their website. I certainly don’t condone fakes, but I can understand the demand since Vibrams are very expensive for what is just 3mm of moulded rubber and a fabric cover.

UPDATE 4th AUGUST 2011: Vibram Five Fingers are available from Adventure HQ located in Dubai’s Times Square shopping centre with prices starting at AED 515. Finally, thank God someone has seen the sense to stock these at a reasonable price, well done Adventure HQ. Huge thanks to Jason for the tip off! https://www.facebook.com/AdventureHQme?sk=wall#!/AdventureHQme?sk=info

LATEST UPDATE 19th JANUARY 2012: Vibram Five Fingers are available from The Athlete's Foot in seven locations across the UAE, see here for more info: http://barefootindubai.blogspot.com/2012/01/athletes-foot-in-uae-is-now-selling.html

http://paulhymers.com/?p=399

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

The Local Experts – Candice Howe, the fittest woman in Asia and co-owner of CrossFit LifeSpark Dubai

This is the first of a new section where I will ask Dubai-based fitness experts some questions, which I hope will provide you with some tips, motivation and an insight into their methods and personalities.

I’m over the moon that Candice Howe, winner of the Reebok 2011 CrossFit Asia Regionals, and co-owner and trainer at CrossFit LifeSpark (http://crossfitlifesparkdubai.com) has taken some time out of her manic schedule to answer a few questions.

FiD: What does your weekly training regime look like?
CH: CrossFit (http://www.crossfit.com/cf-info/what-crossfit.html) training is constantly varied, so I do something different every week. I train 5-6 times per week for about 60 to 90minutes. Each session includes a strength piece – usually a power or Olympic lift, and then the WOD (workout of the day) which will generally be between 5 and 20 minutes in length and a couplet or triplet (2 or 3 movements) to be completed at high intensity. Today for example, I will warm up then work up to 3x100kg deadlift, followed by deadlift maximum repetitions at 85kg. My WOD is 2 couplets with 5 mins rest in between: 9-6-3 (9 reps, then 6 reps then 3 reps) power clean at 40kg and 15-12-9 push ups. Then the 5 min rest, followed by 9-6-3 power snatch at 30kg and 15-12-9 box jumps on to a 24 inch box. Finally I will accumulate 2 minutes in a handstand before a cool down and stretch.

Shape magazine, July 2011

UAE Fitness Challenge 2011

UAE's best fitness blogs

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

VO2 Max Testing at UPANDRUNNING, Al Wasl Road, Dubai

VO2 max measures the ability to transport and use oxygen, and is accepted as the single best measure of cardiovascular fitness and maximal aerobic power. It is measured either in absolute rate in litres of oxygen per minute (l/min), or more commonly as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min). An average score for males and females would be 45 ml/kg/min and 38 ml/kg/min respectively. Scores among super-human runners, cyclists and cross-country skiers exceed 85 ml/kg/min for men and 70 ml/kg/min for women. My score was recorded as 59 ml/kg/min.

Winning the UAE Fitness Challenge 2011

Ecstatic is not a word I use often, but it’s the only one that comes close to summing up how I feel today. Yesterday I competed against the UAEs fittest and won. The contest was the UAE Fitness Challenge hosted by Men’s Fitness and Shape Middle East. These magazines organised the event pitting professional fitness instructors against amateurs like myself. The feats were a classic beep test (starting at level 8), running timed 20m lengths, followed by rounds of press-ups, squats and burpees, in which contestants were challenged to do as many repetitions of each exercise as they could in two minutes. Technique was closely monitored with each contestant being assigned a judge, and if you want to try bettering my scores yourselves at home, my results were as follows:

Beep test: level 13 round 10
Press-ups: 77
Squats: 122
Burpees: 38

Here's the video, brilliantly shot by my Beautiful wife. Huge thanks to her for putting up with me. To everyone who cheered me on and those involved in organising and running the event, thank you!

Fitness in Dubai – Time for a name change

I’ve decided to rebrand this blog as “Fitness in Dubai”. Recently while giving this site a little redesign, I started asking myself what this blog is really all about, and does it benefit anyone other than me? Here are some questions I was asked for an upcoming feature in Shape Magazine:

Q: Why did you start your blog?
A: Every runner suffers from injuries. I thought I'd stumbled across a way to reduce the chances of getting injured, and I wanted to share this information. When I talked about barefoot running and my Vibram five fingers (VFFs) everyone asked the same questions, so it seemed logical to log my answers and experiences in blog format.

Q: What made you choose to write about barefoot running?
A: It seemed like a revelation to me. I desperately wanted barefoot running to change me into the runner I've always wanted to be. In the end I'm delighted I started the blog so that it can act as a cautionary tale for anyone who wants to try running barefoot and they can (hopefully!) learn from the stupid mistake I made of doing too much too soon.

Men’s Fitness & Shape Magazine Middle East Fitness Challenge 2011

I’ve signed up to take part in the Men’s Fitness & Shape Magazine Middle East Fitness Challenge which is being held at 3pm Saturday 25th June in the Westin, Dubai. There are four events:

• bleep test starting at level 8 (12kph)
• max push ups in 2 mins
• max bodyweight squats in 2 mins
• max burpees in 2 mins

Participants can enter as a team of four, each person doing only one activity, or go for the lot on your own, which is what I’m doing. Fingers crossed there’s be a breather or else I’ll be screwed.

24 Fitness Al Quoz & The Circuit Factory, Dubai

I love gyms. When I walk into a gym for the first time I feel the same as when I was ten years old and I walked into a toy store, all I see is things to play with. (I’m the same when I see football goalposts, I always visualise curling a shot into the top corner.) Once inside, I then start to notice what’s missing, and start thinking about the session I’m about to do and how I can adapt the toys available to achieve my goals.

24 Fitness in Al Quoz, Dubai is different. Nothing is missing; actually there are more toys in there than I would have dreamed of in my perfect gym, such as punchbags, speed balls, climbing ropes and a 20m two-lane sprinting track. Plus, it has a great mix of new machines and good old fashioned big heavy shit. I could go on, but basically there’s everything that anyone who is serious about their fitness could possibly wish for. It’s an incredible space. Gym heaven. If Rocky were to visit Dubai, he’d train at 24 Fitness.

Here's a link with photos and a location map:
http://www.wix.com/techippo/24fitness

Other advantages include:

• The price, at only AED 40 per session, or AED 450 a month it’s an absolute bargain.
• Being able to purchase a protein shake for AED 10 for one scoop or AED 15 for two. (Some experts, such as Paul Chek, believe that you should consume a post workout meal before the sweat from your workout has dried to maximise the peak of your metabolic rate.)
• Group sessions, professionals such as InnerFight and The Circuit Factory (more below) utilise the space for tremendous sessions.
• It’s size; though there were lots of people training before work it didn’t feel crowded like other gyms can.

Only disadvantage:

• It’s not within a two minute walk of my flat.

The Circuit Factory (http://www.facebook.com/#!/circuitfactory)

Dubai is full of companies running circuits (bootcamp) classes, and to be fair, they’re very similar in their structure. For me, what makes one stand out from another is the ability and enthusiasm of the instructors to include everyone, create a great atmosphere, and push people to achieve more that they thought possible. It’s in this regard that the lads running The Circuit Factory scored with aplomb.

They run three morning sessions daily, which start at 6.15am, 7.15am and 8.15am. The circuit consisted of 10 stations, with 1 minute hard work at each station and no rest between stations. After the first lap, there was breather while all of the exercises were changed, and then off we went again round the 10 stations for 10 minutes. (Though I didn’t have a watch on, some 60 second stations felt like a lot longer than others!) Again the stations were changed, and there was a third and final lap before I crumpled to the floor like a wet rag. I was knackered but happy in the knowledge that I’d been tested, pushed, and given 100%. What more can you ask for?

Watch this!

http://www.youtube.com/watch?v=LXZsYUdAhBE&feature=youtu.be

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

How to lose weight and gain muscle - what a stag do in Amsterdam taught me

Last month I headed to Amsterdam for a stag do and met up with my best friends, lads I’ve known for over 20 years. I hadn’t seen most of them for over a year, but like always when we meet up, it was like I’d seen them only last week and nothing had changed. Well, I say nothing but actually appearance wise we all had. Lots more grey hairs kicking about, a couple of receding hairlines, a bit extra all paid for in the beer belly department. But far and away the biggest surprise was the groom-to-be. He’d transformed into a muscle bound beast, as this picture shows.

Obviously I had to find out what kind of training schedule he’d followed for this amazing transformation, so here is it for you all.

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Concept 10 10 in Dubai

Are you the type of person who finds it impossible to make time for exercise? Do you pray that when you do go to the gym there’ll be no one else there? Do you want big results but from spending the shortest amount of time possible in the gym? Are you prepared to pay a premium for one-to-one training?

If the answer to these is ‘yes’ then undoubtedly Concept 10 10 is for you.

Time Out Dubai goes barefoot

Time Out Dubai barefoot feature:

http://www.timeoutdubai.com/sportandoutdoor/features/23003-try-barefoot-running-in-dubai

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

CrossFit in Dubai with CrossFit LifeSpark

Finally, there's now an official CrossFit affiliate in Dubai with the launch of CrossFit LifeSpark with certified trainers, Candice and Ben.
http://crossfitlifesparkdubai.com/

I joined for the 6am class today, and as far as getting up that early and being pushed to the limit goes, it was superb. There were four of us who'd braved the early morning, and as with all CrossFit sessions, the atmosphere was one of mutual support. The WOD (workout of the day) was AMRAP (as many rounds as possible) of 6 pull ups and 10 kettlebell swings. I was destroyed, but I loved the hard and fast approach of it.

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Concept 10 10 review, JLT, Dubai

Concept 10 10 is all about high-weight, high-intensity but with a slow, fluid controlled movement where each rep should last 10 seconds on the extension and 10 seconds on the retraction. The gym itself is divided into individual rooms each containing only 6 machines, back extension, leg press, lat pull down, chest press, ab crunch and neck extension performed in that order. It was very quiet, with no music and no one else in the room during my session but the trainer and I. I was instructed that each of the exercises would only be performed once, but to exhaustion. So, 6 machines, 1 set, with a target of 7-10 reps performed with a 10 out and 10 in cadence. Easy eh?

Vibrams (VFF's) in Dubai - The Society Shop, Festival City

The Society Shop in Festival City stock VFF's but they have very limited stock (and they are much more expensive than you'd pay in either Europe or the US!). Call them on 04 232 6550 and they will take your name and number and call you back once new stock arrives. They tell me the list of people waiting for stock to arrive is very long.

I keep trying to find out from Vibram when they will have other Middle East stockists but annoyingly I don't get a response.

Please let me know if you see or hear of any other stockists in the Middle East.

UPDATE 19TH JAN 2012: Please see the links below, VFFs are available at 7 The Athlete's Foot stores across the UAE: 
http://barefootindubai.blogspot.com/2012/01/athletes-foot-in-uae-is-now-selling.html

http://paulhymers.com/?p=399


Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

After the 2011 RAK Half Marathon

From the finish line direct to Barracuda, maybe not the best way to recover but it was certainly well earned.

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

The 2011 RAK Half Marathon Finish Line

What a great feeling!

I'm so delighted, as you can see! This was the first half marathon for, from left to right, Sarah, Steve and Harriet, and for us all to cross the line together made the occassion even more special. The conditions were tough, especailly as the heat started to have an enormous impact late in the race. The determination to finish shown by Sarah, Steve and Harriet was fabulous, a real inspiration and a reminder of how beautiful running can be.

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Before the 2011 RAK Half Marathon

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

IO?IONI in Dubai

I first saw these funny rubber watches last summer, while watching the England cricket team, Andrew Strauss I believe was sporting one. Then in November, Tom my trainer from the PTX course (more about that below) was wearing one, next my wife got one. Finally I seen John Mensah (Sunderland footballer) wearing one. Anyhoo, I copied my wife.

The blarb behind these is that they offset positive ions in the environment with negative ions, and this can improve concentration, detoxification, sleep, relaxation, vitality and mood. For the sake of dhs100 I thought I’d give it a go.

For anyone based in Dubai, I bought mine from the Virgin store in Mall of the Emirates who had a great selection. However, as with many things here in Dubai, they are a lot cheaper in the UK.

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Protein shakes – is there any point?

I added protein shakes to my diet back in October (see ‘Long whey to go’ http://barefootindubai.blogspot.com/2010/10/long-whey-to-go.html). Four months later after at least twice daily shakes, have I noticed any difference at all? Er, no. Will I stop taking them? Er, no.

Like I say, I’ve been having a protein shake with milk straight after every workout, which is usually first thing every morning. I’ll have another either in the afternoon, sometimes mixed with yoghurt, or maybe a shake with milk after work. That means I’ve been packing at least an extra 60g, probably closer to 100g of  protein per day into my diet. I’m 11 stone (154 lbs), so according to the research I need 154g of protein to gain muscle, which is the equivalent to around 6 chicken breasts or 24 eggs per day. I’m certainly no expert, and nutrition (aka beer and takeaways) is where I’ve shot myself in the foot over the years, but surely my diet without the supplements includes 50-60g of protein... I hope.

So, what’s the point?

Dubai 10k Race Report

I’m so proud of my wife! Today she completed her first race, the Dubai 10k in 1 hour 11 mins. We ran together and I loved every step. She ran brilliantly, her split times showing incredible consistency, except the last 1k where she kicked on and finished with a sprint to the line.

A 14+ hour flight from Melbourne to Dubai is not the best way to prepare for a 10k race, but we had little choice. We arrived back in Dubai yesterday, so after an early night to combat the jetlag we made our way to the start line at 7am this morning. Today has been shitty weather-wise, with showers and grey skies. Unusual, but considering it stayed dry for the race, the conditions were great. Although support round the course was sparse (fair play, it is an early start!), those who were there were excellent. Thank you.

Congratulations to Harriet and Steve too! Both running a 10k race for the first time, they finished in 1 hour 2 mins. I’m delighted for them!

Roll on the RAK half marathon 4 weeks today!


Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

GoodTaste Magazine, Dubai





I'd just like to say I'm 32.

Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.

Barefoot in Dubai’s marathon tips

In training, don’t run too often or too fast, 3-4 times a week is more than enough.

I'd think of my training like this:

Weekend: A long run every week is essential and the most important part of your training. Forget about mileage and just treat the run as a time trial. Do not run it at your expected race pace! Aim to run around 1 minute per mile slower than you hope to run on race day. Slowly build up to running for the amount of time you hope it take you to complete the race. This should give you bags of confidence that you’re prepared to run for that long. If possible use your long run to get used to whatever time your race starts on the big day. Experiment with what time to wake up and eat, and find out what breakfast suits you best. Give energy gels/drinks a try so that on race day you know exactly what to have and when.

Mon/Tue: Loosener, very easy 4-6 miles to shake out the effects of your long run.

Wed/Thur: Race pace, 4-7 miles. If when you finish this you are knackered, then you’ve been running too fast. It’s a training run, and you should finish feeling like you’ve got plenty more in the tank, and be looking forward to your long run.

Listen to and trust your body. You’ll soon learn when to push and when to rest.

Everyone occasionally has a bad run. Some days even after plenty of rest and all of the right foods, you set out and struggle to run to the end of the street. Other days you might have had ten pints, a kebab, and wake up with a hangover from hell, but then feel like you could run forever. It’s rare, but it happens. Don’t worry about it or over analyse it. Forget about it and look forward to your next run.

Before the race:
If you do have a specific time in mind, calculate your target splits in advance. It’s a good idea to write them down and take them with you on the race. The physical exertion placed on the body during a marathon makes even simple aritmatic tasks really difficult. The last thing you want to be doing is working out what 17 times 7mins 15seconds is.

Whatever you wear, make sure it’s got your name on the front in big letters. It sounds daft, but it’s a huge boost hearing someone you’ve never met shouting your name and cheering you on.

Most people train with music, and if you intend to run with an ipod have a playlist ready beforehand. On the race day, turn the volume down so that you don’t miss out on what can be a very special atmosphere.

The big day:
There’s always a lot of waiting around at the start of a big race so don’t let that put you off. Pre-plan a stretching routine and/or some music to get you ready. Get together an outfit, ideally something waterproof (especially in London) that you’re happy to throw away. This is for you to wear after the baggage bus has left but before the race starts, and discard them at the last minute before the start. Lots of people do this and they are collected for charity shops. Alternatively, a bin bag does the same job.

Smile. Enjoy it! You’ve worked hard for this moment so soak it up.

Look for a marker. Find someone who is running at the pace you want to run at and try to follow them. It helps if you pick someone dressed distinctively, though it can be disheartening running behind Elvis or Superman who get all of the attention and support while you plod along behind.

Think of the 20 mile marker as the halfway point. Too many people reach 13 miles and get too excited, only to blow-out 6 miles later. (i.e. me! Twice!)

After the race:
You’ve worked so hard, stayed focused, and completing a marathon is a huge achievement. What 99% of people forget to plan for is what to do afterwards. After my first I suffered a come-down, and found it difficult start training again without that goal and pressure. I talked myself into resting for a few days, which quickly became a few weeks. Before I knew it all of the fitness and endurance I’d built up was slipping away.

After my second marathon I jogged gently the following day, and registered for a 10k race. Over the next few weeks I was reinvigorated by intervals and speed work sessions, which built on my endurance. I felt great.

Good luck!!


Fitness in Dubai features reviews of all the latest fitness programmes and local gyms, such as The Circuit Factory, 24 Fitness and CrossFit LifeSpark, as well as reviews of fitness fads, fitness tests and fitness equipment, from Vibram Five Fingers barefoot running shoes to VO2 Max testing. Ultimately, this fitness blog - as featured in Good Taste, Men's Fitness, Time Out and Shape magazines - contains everything you need to know about fitness in Dubai, UAE, in the Middle East. Bookmark it now.