Blog & News

Welcome to the GYMNATION blog, where you'll discover the latest views and news on health and fitness, nutrition and weight loss, as well as little known tips and secrets that will help fast track you on your way to achieving your goals.

What is Jiu Jitsu?

Jiu jitsu was used as the battlefield art by the Japanese samurai warriors, which provided them with the ability to fight effectively even when they had to be on foot and were disarmed.


Fitness

What are the most powerful chest workouts?

If you are into building your chest, know that there are a wide range of chest workouts you can try to make your chest days interesting. Following are some of the most powerful chest workouts that will help you grow a stronger and bigger chest:


Health Fitness Nutrition

Creating a Diet Plan for Yourself

If you are one such individual looking to take that step towards staying healthy, here are some really useful tips to create a diet plan for yourself:


Health Nutrition

Eating the right Foods to Boost Energy Levels

When people want to boost their energy levels one of the first things that comes to their mind would probably be taking supplements that are proclaimed to be energy boosters. But, the fact is that most of those supplements are not proven to deliver the results they claim to achieve. Fortunately, there is a natural and highly effective way you can boost your energy levels: by eating.


Health Fitness

How Much Gym Time to Lose Weight?

When it comes to losing weight in a healthy manner, hitting the gym is one of the primary solutions, and the inclusion of both weight training and cardiovascular exercises in your workout routines is key to achieve your weight loss goal. But, if there is one question that most gym goers struggle to find the answer is, how much gym time should I put in for weight loss?

Woman Smiling while Exericising

Health Fitness

How Much Gym Time to Lose Weight?

When it comes to losing weight in a healthy manner, hitting the gym is one of the primary solutions, and the inclusion of both weight training and cardiovascular exercises in your workout routines is key to achieve your weight loss goal. But, if there is one question that most gym goers struggle to find the answer is, how much gym time should I put in for weight loss?

Woman Smiling while Exericising

Fitness Health

How the Gym Can Help Reduce and Manage Stress

You’ve had a long day at work; right from missing that forgetting that important work file at home, the heavy traffic on your way to work, a heated argument with your colleague, to your laptop crashing unexpectedly, your stress level will be at its peak by this time. How should you relieve this stress?


Health

Exercise for Better Sleep

If you are one of those many individuals wondering how to get a good sleep, this blog is for you. What if we told you that something as simple as exercising regularly can help you sleep better?


Fitness Weight Loss

Does Sweating More Mean More Weight Loss?

You are at the gym, and as always, you follow your personal trainer’s instructions and complete 30 to 45 minutes of cardio, between treadmill, cycling, and cross-trainer. At the end of your workout, you find yourself drenched in sweat, and your immediate thought would be that your body has burnt a lot of fat, which will eventually translate into weight loss. But, is this really true? Does the amount of sweat on your body after your workout sessions translate into weight loss?


Weight Loss Health Fitness

What are Ways you can Increase Your Stamina?

Do you get really tired running after your toddler around your house? Do you feel breathless after that 10-minute treadmill session at the gym? Is it really taxing to take a short walk? All of these are clear indications of poor stamina and fitness. If you want to be able to do these activities without facing too much trouble, you need to look for some effective techniques on how to increase stamina.


Fitness Weight Loss Health

Ways to Prevent Holiday Weight Gain

How many times have you noticed an increase in your weight right after the holidays?

Here are some effective ways to stop gaining weight during the holidays:


What are the Benefits of Maintaining a Food Journal?

Let’s start with a simple question – what did you eat and drink the whole day yesterday? You probably won’t remember everything. Recalling each and every meal, snack, and drink you have on a daily basis is tough, yet normal.

We look into how keeping a food journal can help you understand your intake more and assist with losing those few extra pounds.


Fitness Weight Loss Health

Tips to Workout During the Summer Heat

Regardless of the type of exercise you like to engage in to get that beach body, running, hiking, biking, swimming, or anything else for that matter, everything only gets harder in the heat. So, here are a few tips to workout during the summer heat:


News

Khaleej Times - GymNation announce first facility in Ras al Khaimah

GymNation has announced the launch of its first facility in Ras Al Khaimah as a part of its UAE expansion plan, following achieving success in Dubai within a short span of time. The 25,000sqft gym will be located in Manar Mall and will open to the public during the fourth quarter of 2019.

Read the full article on Khaleej Times.


Fitness

Best exercises to help improve your agility

Agility training is one of the best ways to improve your athletic performance. It will help you move quicker and with better control, you’ll increase cardio fitness levels, enhance balance and develop stronger mind/body connection too.

Balancing on One Foot in Body Balance

Fitness Health

Does High Intensity Interval Training (HIIT) Really Reverse Signs of Ageing?

High-Intensity Interval Training (HIIT) has been suggested to reverse signs of ageing at the cellular level.

Women Smiling while Exercising Together

Health

How to Build Healthy Habits for the remainder of 2019

Choosing to live a healthier, happier life all starts with making the right decisions. If you really want to make the rest of 2019 the best year ever, follow these healthy habits.

Woman Smiling while Exericising

Fitness

The Benefits of Functional Training for Sports Performance

Functional training has many benefits; not only does it improve overall sports performance, but it’s a great way to help you reach your unique fitness goals. This type of training is geared toward your specific needs, making it a great benefit for any individual – regardless of your fitness level.


Weight Loss

6 Key Differences Between Weight Loss Failure and Success

Why do you want to lose weight? You need to know what your goal is, and it has to be a good reason. If you want to lose weight just because all your friends said they want to do it, it’s not good enough.


Fitness Weight Loss

Barbells vs Machines

Modern day gyms are packed full of high-tech machines that allow members to achieve full body workouts without having to go within five feet of a single bar, plate or dumbbell.


Fitness Health

3 Great Exercises for Busy Moms

Busy moms can easily feel overwhelmed, sleep deprived and often negative when it comes to exercise. But we have a few great exercises for moms that they can fit into their schedule. And best of all? They can be done with a stroller!

 


Fitness Weight Loss Health

Focusing on Health and Fitness for a Productive Workforce

Health and fitness is undoubtedly very important in our daily lives, but people often forget just how beneficial it can be to support a productive workforce.


6 Pack Nutrition

You really are what you eat, you can never out-train a bad diet, getting bigger and stronger whilst eating clean and staying lean is completely possible. Read on to discover our tips for working towards that 6 pack you’ve always wanted.


Dieting myths

Does fat really make you fat? Does cardiovascular training performed on an empty stomach assist in fat burning? Is sugar really the devil? Do I need to spend my life’s savings on supplements to build muscle? Read on to find out all the answers you’ll ever need.


Ramadan fitness: How to gain muscle while fasting

Your health goals do not have to take a back seat during this month. Here’s how


Fitness

All you need to know about Delayed onset muscle soreness

Whilst some people hate it with a passion, others will deliberately quest to achieve Delayed onset muscle soreness following their workout, wearing it as a badge of honour and using it as an indication that they are indeed working out hard enough.


Health Nutrition

All You Need to Know About Supplements | Fitness Blog

In order to avoid financial ruin at the hands the supplement industry it is vital that you know the basics about supplements. Here are three points to understand before we move onto the different types of supplements you can get today.


Train well Eat well Live Better

Whilst one of the top goals for all gym goers both male and female is to look better in the buff, there are many less decorative and more significant reasons as to why anybody would want to spend their days moving more and eating well.

 


Fitness Health Weight Loss

Why you Should Try Resistance Training?

Some people look to endless hours of pavement pounding in an attempt to burn off those love handles and look better naked whilst others will diet themselves into the ground however, it truly is all about the iron if you are looking to change the way you look and perform.


Nutrition Weight Loss

Are High Protein Diets Just Hype?

David Revell - GymNation high performance Personal Trainer - gives his views on the importance of high protein diets in achieving your desired goals. 

You can contact David on +971 058 508 6122 (call or whatsApp) anytime for a free complimentary session and more advise on the right diet for you.


Fitness Weight Loss

Personal Training at GymNation

Going to the gym isn’t easy by yourself. For many of us it becomes a mental battle to either get out of bed an hour early and hit the gym or a battle to resist the temptation of skipping the gym and going home to the couch at the end of a long day at work. Personal Trainers can make your fitness journey a whole lot easier....


Fitness

DEADLIFT BASICS: ALL YOU NEED TO KNOW TO MASTER THIS MOVE

We love this power-packed exercise as it’s great for strengthening all the muscles down the back of your body, building core strength and improving posture. It can also work wonders for athleticism, as building strong posterior muscles is key to helping you move faster during cardio training.


News

Time Out - GymNation to open new branch with AED 99 membership

Budget workout space GymNation, is now offering an even cheaper package, so there's no excuse to skip your daily exercise. As a special offer, gymgoers can now join Dubai’s most affordable gym for AED 99 per month, but you’ll have to be quick on your feet, as it’s a limited-time deal that’s on a first come, first serve basis.

Read the full article at Time Out Dubai.


Fitness Health

Dance Yourself Fit

This blog looks into the benefits Dance forms of Exercise can have on fitness and dos the health of your brain. For many years scientists thought that once the brain was fully formed and at capacity that was it, from then on it slowly degenerated. Modern research shows that throughout your life the brain has the ability to adapt and regenerate - so could a dance workout could be the perfect setting?


Fitness

GYMNATION PT Kate Austin on her incredible Olympia win

A GYMNATION personal trainer is still pinching herself after success at the biggest event in bodybuilding. Kate Austin recently took home the amateur women’s physique prize at the prestigious Olympia in Las Vegas – four years after retiring from the sport.


Health Fitness

5 Steps to getting the most mental health benefit from your workouts

Exercise is one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.


Fitness Health

COOLDOWNS – THE LOW DOWN

Cooldowns come in a variety of shapes and sizes, ranging from a quick stretch to full dynamic slowing down of moves similar to the ones you were doing during the session. In general, there are two types of cooldown: passive and active.


Fitness Member Stories

Bodybuilding with a Bodyguard | Q&A with Personal Trainer Ty Kubiak

Former bodyguard and high-performance personal trainer, Ty Kubiak provides insight into his training techniques. 

Book a FREE Personal Training consultation session with Ty.


Fitness Health

To roll or not to roll

Learn more about foam roll and the benefits. There are several different types of foam roller, ranging from one solid piece of foam, to hollow tubes with lumps and bumps emerging from the outer foam, and even rechargeable vibrating ones. 


Nutrition Weight Loss

THIS WORKOUT MAY HELP YOU DITCH YOUR CALORIE CALCULATOR

In this era of counting calories with programs like MyFitnessPal, it's tempting to micro-manage your food consumption based on what your calorie calculator suggests. While balancing calorie consumption based on activity can help you maintain a healthy weight, new vital research shows one type of workout may help you ditch your fitness tracking apps for good.  


Fitness Member Stories

Personal Trainer Kyle Evans Explains High Intensity Functional Training (“HIFT”)

In this blog, Kyle Evans, one of GYMNATION’s high performance Personal Trainers, provides an insight into his unique style of training which he terms High Intensity Functional Training (“HIFT”), developed throughout a career as a provincial, multi discipline, South African sportsman.


Nutrition Weight Loss

MUSCLE AND MYTH: ANIMAL VERSUS PLANT PROTEIN

Every cell and drop of our blood contains many thousands of different types of proteins, and each of these proteins is built from the protein we eat. It is found in every imaginable type of food. Animal products (including red meat, pork, chicken, fish and eggs) are usually considered the most protein-rich. But worldwide, it is the protein found in plants that supplies at least 60 percent of the total protein consumed by humans.


Nutrition Weight Loss

Nutrition for Fitness: Fuel Your Body

Experts often argue that 80 percent of your health and fitness comes from the food you eat. Here are the basics of fueling your body to achieve your fitness goals:


Fitness Weight Loss

FOCUSING ON FAT-LOSS | WHERE DOES THE FAT GO?

Ever wonder what happens to those extra pounds you’re trimming? The answer might surprise you.


News

Gulf Business - Five minutes with.. GymNation founders Loren Holland and Frank Afeaki

GymNation’s co-founders explain why they think affordable exercise is the future after opening their first facility in Al Quoz.

Read the full article on Gulf Business.


News

Arabian Business - Most Dubai residents "not prepared" to pay for high gym memberships

Exercise may come at a high price in Dubai, as a new report by Deutsche Bank shows the city has the world’s second most expensive gym memberships at an average $119.20 per month, but GymNation co-founder Frank Afeaki believes many are not prepared to pay the fee.

Read the full article at Arabian Business.


News

Time Out Dubai - Dubai's Most Affordable Gym Opens

Looking for a work out space that doesn’t put a dent in the bank but doesn’t use budget equipment either? You won’t have to wait any longer, as Dubai’s largest gym has officially opened. The much anticipated GymNation is finally up and running, and fitness fanatics can go there at any point in the day, as it's open 24/7.

Read the full article to find out more, here.


News

Sport 360 - GymNation gives first glimpse to the public and signs deal with Kcal

GymNation on Sheikh Zayed Road held an open day at the weekend giving members, and the rest of the public, a first glimpse at their state-of-the art facility. The highly anticipated full opening will take place later this month. The gym originally hit the headlines when they offered memberships at just Dh99 – this was just an introductory offer for a set number of people, but even now the price point is around Dh179 per month.

Discover all you need to know with GymNation.


Fitness

WHAT IS THE BEST ABS WORKOUT? CRUNCH VS PLANK

They are the two most popular core training moves, but do they produce the same results? We put the crunch and the plank to the test.


Fitness Weight Loss

Lose the Mummy Tummy!

It takes 9 months for you to grow a tiny human being within your abdominal walls, changing every inch of your body in the process. This blog post looks at how to reverse the dramatic physiological and hormonal changes.


News

Gulf News - Over 3,000 sign up for budget-friendly gym ahead of launch

Over 3,000 people have signed up for GymNation, a budget-friendly gym concept, ahead of its launch in April. Sprawled over 45,000 square feet, the facility is located near Times Square Mall in Al Quoz and has been billed as the largest gym in the UAE. But it’s not its size but affordability that’s drawing people in hordes.

Read the full article, here.


Fitness Weight Loss

8 reasons why women should lift weights

There is a huge misconception held among many women that weightlifting will turn women  ‘hench’. This is not the case, and it is this myth which often prevents women getting the results they want as they live in fear of the free weights area. So let's look at 8 reason why women SHOULD lift weights.


Nutrition Weight Loss

Popular Myths About Carbohydrates

When it comes to carbohydrates, people often have a complete misperception on what they are, why they are important, and whether or not they should avoid eating them. We take a closer look at the most popular myths about carbohydrates.


Fitness Nutrition

How Fast Should You Be Gaining Mass?

If you are a fitness enthusiast who just started training, you’ll notice mass gains rather quickly.  But gains can slow down over time, so it’s important to know just how much healthy mass you can expect to gain, and how to achieve the best results.


Fitness Health

Do I Really Need to Stretch Before Training?

We all know that stretching is important, especially for athletes and people who regularly do fitness training. We take a closer look at the benefits of stretching, and whether it’s necessary to stretch before and after each workout session.


Nutrition Health

10 Super Snacks for a Wholesome Life

When it comes to living a healthy lifestyle, it's no secret that following a healthy diet can have a great impact on your health and wellness. We take a look at 10 of the best diet snacks to boost your overall health.


News

Time Out Dubai - Dubai’s largest gym is set to open in March, and membership promises to be an absolute bargain.

Dubai’s largest gym is set to open in March, and membership promises to be an absolute bargain. GymNation membership starts from just Dhs99 per month with no joining fee, for state-of-the-art facilities spread over 45,000 sq ft in Al Quoz.

Find out all the information, here.


News

Arabian Business - Exclusive Interview with GymNation Founders

There are over 800 health and fitness concepts in the UAE, but few that are really affordable. So when industry experts Frank Afeaki and Loren Holland came to Dubai three years ago, they found it hard to justify spending AED5,000 on a membership.

Hear what they had to say on the matter, here.


Nutrition Weight Loss

Is Intermittent Fasting Effective for Weight Loss?

There are many ways to lose weight and one of the more popular ways is to use intermittent fasting. But what is it, and is it effective? We take a closer look.


Fitness

5 Rules for Safe Exercising During Pregnancy

Exercising when pregnant is not only possible, but it can be fun and effective too. Here are five great tips for pregnancy exercises


Exercise and mental health, the undoubted connection

Put simply, it really does pay to hit the gym for a broad collection of reasons however, one of the slightly less eminent benefits of working out is mental health. Mental health can be one of those sensitive subjects where most people choose to disregard the issue altogether.


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