Iconic Fitness

Our lovely Joan wouldn’t necessarily consider herself to be a CrossFit athlete (although one might beg to differ – I’ve seen you Deadlift, girl!). Over the years, however, she has competed in her fair share of CF competitions, and with the Iconic Throwdown right around the corner, she felt it might be the perfect opportunity to reach out to the masses and encourage participation from everyone and anyone (in her second ever blog, I might add)!

“If you’ve been with us at Iconic Fitness for a while, you’ve probably heard about our annual event, the famous and always long awaited ‘Iconic Throwdown’. It’s one of the biggest in-house competitions we host every year, bringing together members of all fitness levels for a fun and challenging experience. You might be wondering if the exciting world of in-house competitions is for you. Well, let’s talk about it, and more specifically – why YOU should give it a try!

What Is an In-house Competition?

Why Should You Join?

Personal Growth: Participating in a competition can show you how far you’ve come in your own fitness journey. It gives you a chance to push yourself harder than you would in a regular workout. You’ll be surprised at how much you can achieve when you’re motivated by a little competition and the encouragement of your gym family.

Builds Confidence: Competing, even in a small event like the Throwdown, can boost your self-confidence. Completing challenging workouts in front of others allows you to prove to yourself that you can do hard things. You’ll leave the event with a sense of pride in what both your mind and body can accomplish.

Community Support: One of the best things about in-house competitions is the community support. Your fellow members will be cheering you on, and you’ll feel a strong sense of camaraderie. Whether you’re competing or watching from the sidelines, the energy in the gym is electric. This support can make you push harder and achieve more than you thought possible.

Fun and Motivation: Let’s face it, we all need a bit of variety in our workouts from time to time. An in-house competition can add some excitement to your usual routine. It’s also a great way to motivate yourself to work harder in your regular workouts as the event approaches. Setting a goal, like competing, gives you something to aim for.

It’s Not About Winning!

How to Prepare?

If you’re thinking about giving the Throwdown a try, start by focusing on consistency in your workouts. You don’t need to be the strongest or fastest in the gym, but showing up regularly and putting in the effort will go a long way. Talk to your coach about any specific movements you’re unsure about, and they can help you work on them before the event. Remember, the goal is to have fun and challenge yourself.

Final Thoughts:

In-house competitions like Throwdown are a fantastic opportunity to see what you’re capable of, have fun with your fellow CrossFitters, and get out of your comfort zone. Whether you’re a seasoned athlete or new to the gym, this is your chance to step up and give it a go. You might just surprise yourself with what you can do”.

“If you’ve been with us at Iconic Fitness for a while, you’ve probably heard about our annual event, the famous and always long awaited ‘Iconic Throwdown’. It’s one of the biggest in-house competitions we host every year, bringing together members of all fitness levels for a fun and challenging experience. You might be wondering if the exciting world of in-house competitions is for you. Well, let’s talk about it, and more specifically – why YOU should give it a try!

What Is an In-house Competition?

Why Should You Join?

Personal Growth: Participating in a competition can show you how far you’ve come in your own fitness journey. It gives you a chance to push yourself harder than you would in a regular workout. You’ll be surprised at how much you can achieve when you’re motivated by a little competition and the encouragement of your gym family.

Builds Confidence: Competing, even in a small event like the Throwdown, can boost your self-confidence. Completing challenging workouts in front of others allows you to prove to yourself that you can do hard things. You’ll leave the event with a sense of pride in what both your mind and body can accomplish.

Community Support: One of the best things about in-house competitions is the community support. Your fellow members will be cheering you on, and you’ll feel a strong sense of camaraderie. Whether you’re competing or watching from the sidelines, the energy in the gym is electric. This support can make you push harder and achieve more than you thought possible.

Fun and Motivation: Let’s face it, we all need a bit of variety in our workouts from time to time. An in-house competition can add some excitement to your usual routine. It’s also a great way to motivate yourself to work harder in your regular workouts as the event approaches. Setting a goal, like competing, gives you something to aim for.

It’s Not About Winning!

How to Prepare?

If you’re thinking about giving the Throwdown a try, start by focusing on consistency in your workouts. You don’t need to be the strongest or fastest in the gym, but showing up regularly and putting in the effort will go a long way. Talk to your coach about any specific movements you’re unsure about, and they can help you work on them before the event. Remember, the goal is to have fun and challenge yourself.

Final Thoughts:

In-house competitions like Throwdown are a fantastic opportunity to see what you’re capable of, have fun with your fellow CrossFitters, and get out of your comfort zone. Whether you’re a seasoned athlete or new to the gym, this is your chance to step up and give it a go. You might just surprise yourself with what you can do”.

Ever been called a “mouth-breather”? It’s okay, we’ve all been there! Whether it was your coach giving you the side-eye during a high intensity class or someone reminding you to close your mouth while munching, it happens. And let’s be honest, struggling to breathe even during a heavy lift can lead to some not-so-enjoyable moments, especially the next day (hello, back pain!).

What’s Up with Breathing Mechanics?

Problems with breathing can come from various factors, and they can affect everyone, not just those with diagnosed conditions. Issues like asthma or chronic obstructive pulmonary disease (COPD) can however narrow your airways, making it even harder to get a satisfying breath when inhaling through the mouth. Over time, this can even alter the shape of your ribcage, impacting your overall endurance and performance.

Being a chronic asthmatic myself, and with this in mind, it’s easy to understand why breathing through my nose instead has proven to be so effective, especially while working out – and it could very well be your new best friend too.

5 Awesome Benefits of Breathing Through Your Nose While Exercising!

1. Your Nervous System Will Thank You

Breathing through your nose helps stimulate the parasympathetic nervous system, which promotes relaxation and recovery. This means your heart rate stays steadier during workouts, reducing those annoying spikes that can lead to quick fatigue. With a more stable heart rate, you’ll find you can push through longer without gasping for air.

2. Keeps Your pH in Check

Mouth-breathing can cause you to lose carbon dioxide, which can throw off your body’s natural pH balance. This disruption can lead to feelings of dizziness, light-headedness, or even fainting during exercise. By keeping it nasal, you maintain better control of your body’s chemistry and can perform at your best.

3. More Oxygen, Please!

Nasal breathing allows for better oxygen consumption. When you exhale through your nose, you help trap more oxygen in your lungs, leading to greater endurance and improved efficiency in breathing. This means you can keep going longer and harder without running out of steam!

4. Stay Hydrated Longer

Mouth-breathing can increase fluid loss through your breath, leaving you parched faster. Even if you’re sipping on water or sports drinks, it’s tough to keep up with that kind of dehydration. Nasal breathing helps retain moisture, keeping you hydrated and performing at your peak.

5. Lift Like a Pro

Practice Nasal-Only Breathing

Want to get better at this? Here are some exercises to help improve your breathing mechanics while lifting and carrying:

1. Diaphragmatic Breathing with Abdominal Bracing

Grab a kettlebell, dumbbell, or even a backpack filled with books.

Get Set: Hold the weight out in front of you with a soft bend in your knees.

Posture Check: Tuck your ribcage over your belly button, keeping your chest proud.

Fill Up: Breathe into your belly, allowing it to expand fully. Then gently pull your belly button towards your spine. This engages your transversus abdominis, the muscle that acts like a natural girdle to stabilize your core.

Breathe It Out: Aim to make your exhale twice as long as your inhale while maintaining that posture.

2. Abdominal Bracing While Lifting

If you’re feeling more confident and ready to take on heavier weights, advance to functional lifts like squats, deadlifts, or overhead presses.

Stay Aligned: Keep your ribcage positioned over your belly button and maintain that proud chest.

360-Degree Breathing: Fill your belly with air while gently contracting your abs.

Hold Your Breath: Keep that breath held while you lift the weight, ensuring you maintain core stability throughout the movement.

Exhale and Move: Breathe out as you pull, stand, or press, coordinating your breath with your effort.

So, In Conclusion:

Meal plans. The idea sounds perfect.. at first. Precisely portioned meals designed to help you reach your fitness goals, delivered right to your door or laid out for you by a nutrition expert. But here’s the thing: *personally, I don’t believe meal plans work*. Sure, they offer convenience and structure in the beginning, but in the long run, they fall short. Instead, I believe in defying meal plans, and instead, teaching people how to create meals that are sustainable and support long-term health.

Let me explain why. 

Food Is More Than Just Fuel: It’s Emotion and Celebration

The problem with most meal plans is that they strip away this emotional connection and turn food into a rigid formula. A meal plan might work if you’re looking for a quick fix or have a short-term goal, but when it comes to creating a lasting, healthy relationship with food, it falls short. That’s because following a meal plan often means sacrificing the joy, creativity, and spontaneity that makes eating enjoyable. For many, this leads to feelings of restriction, boredom, and ultimately failure to stick to the plan. 

Why Meal Plans Often Fail

I’ve tried my fair share of meal plans—low-calorie, high-protein, keto—you name it. I was eager at first, but soon found myself dreading the next delivery. More often than not, I just wasn’t in the mood to eat what I’d ordered. So, what did I do? I’d replace it with something else, or worse, skip it altogether. The result? Food wastage, with leftovers turning into something resembling a science experiment in my fridge. The frustration of this cycle made me realize that meal plans, for me, were not a sustainable solution. 

Teaching Sustainable Eating Habits Is the Key

As coaches and nutritionists, it’s our responsibility to empower our clients with knowledge. We need to show them how to make healthier choices, how to build a meal that aligns with their goals, and how to listen to their bodies. We should guide them in understanding that balance is key—enjoying a slice of pizza doesn’t derail their progress if they’ve built a foundation of healthy habits. 

A Better Approach: Flexibility and Variety

The Bottom Line

So in conclusion – Say Yes to Sustainable Eating! While meal plans might offer a short-term solution, they’re not always designed for longevity. The key to long-term health is not in following a pre-set plan, but in learning how to nourish our bodies in a way that works for us personally. We need to be educated and equipped to make choices that align with our goals, preferences, and lifestyles. So, let’s move beyond the quick fixes and start focusing on what really matters—building a healthy, sustainable relationship with food that lasts a lifetime. After all, life is too short for boring meals!

When it comes to strength training, and essentially building your best body, many of us get a bit obsessed with the famous big three: the squat, bench press, and deadlift. And hey, who can blame you? Not much compares to the feeling of pressing a barbell loaded up with plates! So there’s not doubt that those compound movements are like the rock stars of the gym! But let’s not forget about the supporting cast – those smaller, often-neglected muscles that can actually help you take your lifts from zero to hero!

So, let’s talk about 5 muscles that perhaps deserve a bit more of your attention, and we’ll show you how to train them!

1. Brachialis

Why Should You Care? A strong brachialis adds width to your arms, giving you that impressive “gun show” look. While you may hit it during bicep curls, targeting it directly can really ramp up your gains!

How to Train It: Try reverse curls with a palms-down grip or hammer curls with your palms facing each other. Aim for 3-4 sets of 10-12 reps. These moves also work your forearms, so save them for the end of your biceps workout.

2. Serratus Anterior

Why Should You Care? A well-developed serratus anterior adds definition to your physique, giving you that “I’m ready for summer” look. While exercises like pullovers may feel good, they mainly stretch this muscle rather than strengthen it.

How to Train It: Do chest presses with an exaggerated range of motion—i.e. reach for the stars! Incorporate this into your warm-up or lighter sets. Push-ups that emphasize scapular movement and front raises can also work wonders!

3. Sternocleidomastoid

Why Should You Care? A strong neck not only boosts your strength but also gives you that “I lift heavy things” vibe. Plus, who wants to be the person with a pencil neck?

How to Train It: If your gym has a neck machine, you’re in luck! If not, lie face-up on a bench with your head hanging off the edge. Place a towel on your face, hold a weight plate, and lift your head up and down. Mix it up by hitting all angles for a balanced workout!

4. Tibialis Anterior

Why Should You Care? Strengthening your tibialis anterior can help prevent injuries, especially if you’re active in sports. Plus, a well-defined tibialis adds depth to your lower legs—winner winner, no chicken legs for dinner!

How to Train It: While gyms may not have specific machines for this muscle, you can mimic the motion on a leg curl machine. Hook your toes under the pads and lift them toward your shins. Go for 3-4 sets of 10-15 reps!

5. Wrist Extensors

Why Should You Care? Many people ignore their forearms, focusing only on wrist curls, which work the wrist flexors. Strengthening your wrist extensors improves grip and makes your arms look even more impressive!

How to Train It: Use reverse wrist curls with a barbell or dumbbells. Move through a full range of motion for 4 sets of 12-20 reps.

Small Muscles, Big Results!

Don’t let these five muscles be the wallflowers of your workout! They may be small, but they pack a punch in terms of strength and aesthetics. By giving them some love, you’ll not only boost your performance in those big compound lifts but also elevate your overall physique.

If you’re someone who loves pumping iron at the gym or keeping up with the latest foodie fads, you might have already stumbled upon the exciting world of macro tracking! Known by many as IIFYM (If It Fits Your Macros) – this approach to eating lets you set daily goals for the three macronutrients—carbs, proteins, and fats. Think of it as a fun game where you get to craft your meals to fit your nutritional puzzle!

But, in all honesty, sometimes this puzzle can be more stressful than it is fun… like trying to solve a Rubik’s Cube blindfolded. It can seem real tricky at first, but fear not friends – with a little more insight and guidance, you’ll be cruising along with confidence.

What Are ‘Macros’ and Why Should I Count Them?

Macros, short for macronutrients, are the big players in your diet: proteins, fats, and carbohydrates. Think of them as the three musketeers of nutrition. They each have their own, important roles to play in weight management, muscle building, and keeping you feeling amazing.

Protein helps build and repair muscle, which can boost your metabolism.

Carbs are like the fuel for your car, giving you the energy to power through workouts.

Fats support hormone function and overall health, helping you feel full and satisfied.

So, when we say “counting macros,” we’re really just referring to the practice of tracking these nutrients to get the most out of your calories.

How to Determine Your Macro Needs

Now before you whip out your MyFitnessPal App and start counting, it’s important to know that your macro needs are as unique as your favorite pizza topping (pineapple lovers, I see you! I don’t necessarily trust you, but that’s a battle for another day). Your personal calorie goals depend on factors such as your weight, height, age, and activity level. Forget the generic ‘2,000-calorie’ rule; let’s get specific! A macro calculator can help you find your personalized target. Here are a few other helpful tips (especially for the total beginners):

Don’t Overestimate Your Activity Level: You might think you’re a superhero, but let’s keep it real!

Start with Moderate Protein and Carbs: You can always adjust later—like a makeover for your diet.

Get a Body Composition Analysis Done: This can be carried out by means of a machine that scans your body (i.e. InBody), or by having one of the coaches in your gym take measurements, using skin callipers.

Calculating Your Macros

Once you’ve got your numbers, it’s time to do some math—but don’t worry, I’ll do the heavy lifting here! A macro calculator will give you your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. Based on this, as well as your personal goals, you can determine your specific targets for protein, carbs, and fats. Remember:

1 gram of protein = 4 calories

1 gram of carbs = 4 calories

1 gram of fat = 9 calories

So, if your daily goal is 2,000 calories, your breakdown could look like this:

650 calories from protein (that’s about 163 grams)

675 calories from carbs (around 169 grams)

675 calories from fats (about 75 grams)

And voilà! You’ve got your plan!

Putting Macros on Your Plate

Next up is bringing those macros to life, in the form of food that is both healthy AND delicious! Using an app like MyFitnessPal can certainly help, and here’s how to do it:

Step 1: Focus on Protein

Make protein the star of each meal! Divide your daily protein goal by the number of meals you want to eat. If you’re aiming for 120 grams and planning four meals, that should be 30 grams of protein each time. You might be surprised to learn that 1 egg is only 6 grams of protein, so if that is your only source, best you start cracking something else as well!

Step 2: Add Carbs and Fats

Now, let’s fill in the blanks! If your protein is lean, such as chicken breast, add healthy fats like avocados or nuts. If your protein source is already a bit fatty, such as salmon, toss in some carbs, like fruits or whole grains. It’s all about balance—just like a smooth handstand walk!

Step 3: Adjust as Needed

What If It Doesn’t Work – Troubleshooting?

If you’ve been tracking your macros for a few weeks and nothing seems to budge, here’s what to do:

Make sure you’re accurately weighing everything (this includes all liquids, condiments, as well has that handful of peanuts or block of chocolate).

Use multiple methods to track progress—pictures can often tell a different story than the scale.

Adjust your calories by about 10%—cut back if you’re trying to lose, or add a bit if you’re looking to gain.

The Connection Between Macros and Exercise

A Tiered Approach to Nutrition: Instead of jumping headfirst into counting macros, try layering your habits:

Tier 1: Focus on Quality

Start by cleaning up your diet. Get rid of processed foods and go for the whole, nutrient-dense options. In addition, try and keep it simple with five-ingredient meals.

Tier 2: Prioritize Protein

Make sure every meal has a solid protein source. This will help keep hunger at bay and support muscle growth.

Tier 3: Establish Consistency

Create a daily eating schedule that works for you. Consistency is key to managing cravings and keeping your energy steady.

Tier 4: Use Hand Portions

Start understanding serving sizes using your hands, so scales will no longer be required!

Tier 5: Weigh and Measure

For more accuracy, weigh your food and log it in an app. Sure, it takes a bit more effort, but the reward is worth it!

Tier 6: Refine Your Approach

Once you’re consistently hitting your macro targets, you can start fine-tuning them based on your goals.

The Big Idea

Keep it simple at first and only dive deeper if and when you feel ready. It may take a bit of trial and error, but the ultimate goal is to find a routine that works for YOU without letting it take over your life. With a little effort upfront, you can create a balanced, healthy lifestyle that eventually feels effortless.

The Struggle is Real—But Manageable

Let’s face it: Dubai is a transient city. We’re constantly on the move, whether it’s for work, pleasure, or just a quick escape from the heat. The luxury—and sometimes burden—of frequent travel can make it tough to stick to a regular fitness routine. But don’t worry, here are 7 Tips for Keeping A Fit and Healthy Body.

1. Pack Your Workout Gear

And let’s be honest, packing your workout clothes can be a great excuse to avoid over-packing on other things. Do you really need that extra pair of heels? Probably not. But your sneakers? Absolutely!

2. Get Creative with Your Workouts

3. Keep It Short and Sweet

When you’re traveling, time is often in short supply. Between meetings, sightseeing, and trying to keep the kids entertained, it can be tough to find time for a long workout. But remember, even a short workout is better than none at all.

If you’re short on time, try a quick HIIT (high-intensity interval training) session. These workouts are great because they’re quick, effective, and can be done just about anywhere. Plus, they’ll leave you feeling energized and ready to tackle the rest of your day.

4. Don’t Forget to Stretch

One thing I’ve learned over the years—especially as I’ve gotten older—is the importance of stretching. When you’re traveling, whether by plane, train, or car, it’s easy to get stiff and sore. Taking just a few minutes each day to stretch can make a big difference in how you feel.

5. Watch What You Eat (But Still Enjoy Yourself)

Maintaining a healthy diet while traveling can be tough, especially when you’re surrounded by new and exciting foods. My advice? Do your best to make healthy choices, but don’t forget to enjoy yourself. Stick to the 80/20 rule! Eat healthy 80% of the time and indulge 20%.

If you’re eating out, try to consume lean proteins, vegetables, and whole grains. But if you want to indulge in a local delicacy, go for it! Life is too short to skip dessert every time. Just remember that moderation is key. And let’s not forget about hydration, the proper one, not the beers! (wink wink). It’s easy to get dehydrated when you’re on the go, especially if you’re traveling to a hot climate. Keep a water bottle with you and aim to drink plenty of water throughout the day.

6. Make It a Family Event

7. Embrace the Process (And Laugh at the Mishaps)

Finally, remember that staying fit while traveling isn’t about perfection but progress. It’s about doing the best you can with what you’ve got. There will be days when your workout is cut short, or you skip it altogether—and that’s okay. The key is to keep a positive attitude and embrace the process. And when things don’t go according to plan, try to laugh it off. After all, isn’t life more fun when you can laugh at yourself?

So, whether you’re traveling for work, taking a much-needed vacation, or just navigating the ever-transient life in Dubai – it is possible to stay fit and keep your body fit and healthy. It just takes a little more planning, creativity, and a good sense of humor. 

Over the past couple of months, there is one Iconic member who has certainly been standing out for making some incredible changes, not only in his appearance, but also his discipline, work ethic and most definitely his time management! In case you hadn’t guessed it yet, I’m talking about Nikhil Naik. We were interested in finding out more about what sparked this transformation, and what has kept the fire burning. Here’s what he had to share!

How It All Began

Nik’s fitness journey with Iconic started back in 2015. Bored with his regular gym routine and with his basketball crew disbanded, he was looking for something new. Inspired by CrossFitters he saw on social media, specifically those flipping giant tires, Nik decided that he too wanted to do that.

One evening, Nik and his wife Anna were exploring Marina and found CrossFit Duo right in their building. Coincidence? I think not! “Anna called the gym, and Reyhana, patiently handled all her questions,” Nik recalls. Though the gym didn’t have the heavy tires he dreamed of flipping, Reyhana’s patience and thorough answers won them over instead.

First Impressions and Long-Term Commitment

Nik initially joined the beginner sessions, assuming they would be easy, to which he was quickly proven otherwise! The classes left him breathless, revealing that CrossFit was indeed the challenge he needed, and he hasn’t looked back since.

The group classes and sense of community created a collective motivation that pushed him to keep going, and seeing others on their journeys was inspiring, further assuring him he wasn’t the only one on a mission to overcome obstacles in the pursuit of greatness. Andy and Reyhana also helped in making everyone feel welcome, just like part of their family. “The trainers made the sessions fun and engaging. Now, with the addition of Marnus, Mukty, and Emma, the gym continues to have that same heart”.

Weight Loss Journey

During the pandemic, Nik hit his heaviest at 116kgs. But losing weight had never been a problem for him, however crash dieting only got him so far – he gained all the weight back, and with a vengeance. Through trial and error, he finally found a sustainable plan that worked. Nik’s weight loss journey has been slow and steady, but also effective, and we can certainly vouch for this!

It started with a mindset change, as well as committing to several new habits, including waking up early everyday and heading straight to CrossFit, and eating as healthy as possible, with the occasional treat here and there. Simple habits such as these helped Nik lose up to 30kgs in a year. He also added early morning walks to the beach and a midday gym session to his daily routine.

Staying Consistent

Nik jokes, “Don’t have kids, haha! But seriously, family responsibilities can be overwhelming.” Focusing on personal growth makes it easier for Nik and Anna to prioritize themselves and plan their week effectively. Setting goals that he can achieve at regular intervals has also been key. “My first goal was to do a pull-up. Each time I reached a goal, I set another to keep me motivated,” he shares. Most recently, he aimed to do a handstand. and a couple of months ago – he did it!

To best manage time, Nik and Anna have a schedule for their weekdays. Switching off from work after 6PM, and dedicating time for chatting, reading or watching TV, followed by an early bedtime, allows them to get up early and start their day on the right foot. Here are a few of Nik’s tips for those struggling to find time for exercise:

Set Achievable Goals: Break down your fitness journey into small, attainable goals.

Prioritize and Plan: Make a schedule and stick to it.

Find Your Motivation: Set goals, consistently, that inspire you.

Make It Fun: Incorporate activities you enjoy to keep things interesting.

Working Out with His Wife

Nik’s wife Anna has always been dedicated to fitness, starting her own journey with Yoga and Stretching classes. However, she wanted to improve her functional strength, so Nik recommended CrossFit. Though initially apprehensive, she has now embraced the world of burpees, barbells, and handstands.

“Having her around has been immense. She possesses the superpower that we Geminis lack – focus,” Nik shares. Before Anna joined, Nik lacked discipline, but her involvement has provided the added push he needed. “Arriving at the gym half an hour early allows me to work on my goals effectively,” he says. Even though this is just the start of her own CrossFit journey, Nik believes Anna will surpass him in most exercises. Her dedication and focus are inspiring, and training with her has been a game-changer.

Impact on Personal and Professional Life

Since joining Iconic Fitness, his mindset, confidence, and overall well-being have drastically improved. CrossFit has transformed his body and fortified his mind, teaching him determination, patience, and the importance of community. Nik has also learned several other important lessons in CrossFit:

Nobody cares: Leave your ego at the door.

Don’t compare: Your Level 2 is not the same as their Level 20.

Taking it easy is okay: Sometimes your body needs rest. Today might not be the day, and that’s fine.

Quality over Quantity: 10 lighter reps with perfect form is better than 10 sloppy PR lifts.

Scaling is not failing: Scale when needed.

Advice for New Members

“Many of us have unrealistic expectations, not only from our CrossFit experience but also from ourselves,” Nik says. He advises remembering always that this is a slow and steady journey. He furthermore explains that consistency is key to success and requires dedication over time. It’s important to be patient with yourself, and set realistic goals that align with your body’s capabilities ensures sustainable growth. And be sure to engage with your fitness community, as this provides invaluable support and encouragement throughout your journey.

“Enjoy the journey and celebrate every bit of progress!” he encourages finally. Well done Nik, we are super proud of your efforts. Long may your journey continue!

We all know the importance of sleep, good quality sleep, and getting enough sleep, but achieving this can often seem a lot easier said than done. Improving your sleep can therefore seem as a rather daunting task, but starting with small changes in your daily routine can lead to significant improvements. In the upcoming months, we will be embarking on a series that aims to share some hopefully helpful tips that fit seamlessly into your day, and aim to enhance both the quality and duration of your sleep.

We will furthermore explore how simple adjustments in daily habits, sleep routines, and even the environment in which you sleep can help you doze off faster and wake up feeling fresher and more alert – even prior to that first hit of caffeine! Whether you’re considering major lifestyle shifts or minor changes, these tips are designed to help you create a personalized sleeping plan that aligns with your lifestyle and goals.

PART 1: THE RIGHT DAILY HABITS

Your daily habits play a crucial role in shaping the quality of your sleep. The following tips aim to enhance your overall well-being and promote better sleep based on how you spend your daylight hours:

Get Exposure to Daylight: Exposure to natural light during the day helps regulate your circadian rhythm, which governs your sleep-wake cycle. Aim for at least 30 minutes of daylight exposure, and the earlier on in the day, the better. This can be achieved by going for a morning stroll, enjoying your breakfast outside on the balcony, or even just keeping your curtains open to let the natural light into your living or work space. This practice can help synchronize your body’s internal clock, making it easier to fall asleep and wake up naturally.

Maintain a Consistent Sleep Schedule: Establishing a regular sleep routine reinforces your internal ‘body’ clock, promoting better sleep quality. Ensure that you stick to a regular bedtime and wake-up time, even on weekends (if possible), in order to regulate your body’s sleep-wake cycle. Consistency in meal times also complements this schedule, as eating at regular intervals supports your body’s overall rhythm.

Limit Afternoon Naps: While short naps during the day can often serve as a much needed pick-me-up, especially in the early afternoon, avoid napping too close to bedtime. Schedule your nap for midday to replenish energy without stealing the peace from your nighttime ZZZ’s. Naps should also be limited to around 20 minutes as to avoid interfering with nighttime sleep.

Eat a Balanced Diet: A well-rounded diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that can actually support your mission of achieving better sleep. Certain foods contain substances like magnesium (i.e. nuts, seeds & oats) and tryptophan (turkey, tuna & cheese) that promote relaxation and regulate sleep patterns. You may wish to consult with a nutritionist to tailor your diet to support optimal sleep health based on your individual needs, or you could speak to one of the coaches at the gym for some advice or recommendations!

Practice Relaxation Techniques: Managing stress is crucial for improving sleep quality. Incorporate relaxation techniques such as deep breathing exercises, visualization or stretching into your daily routine. These practices help calm your mind and body in preparation for restful sleep. Experiment with different relaxation methods to find what works best for you, and incorporate them regularly throughout the day, or before bed, to alleviate stress and tension and promote better sleep at night.

At the first thought of CrossFit, images of grueling workouts, heavy lifts, and super sweaty cardio sessions probably come to mind. While strength and endurance are both essential components, there’s another crucial aspect that is very much underrated, and often overlooked: MOBILITY.

Daily mobility work could very well be THE most important part of your whole CrossFit routine. And whilst many people do know this, not many are actually practicing it! If I had a dollar for every time a CrossFitter told me that they had as much mobility as a tree, I would be well on my way to buying my first Lambo!

Nevertheless, it is imperative and necessary, and just in case you were wondering – here’s why:

1. Enhanced Performance

Mobility sets the foundation for efficient movement. By improving your range of motion, you enable your body to perform any exercise with better form and technique. This not only helps in achieving full depth in big compound movements, such as squats and overhead presses, but also allows for smoother, more controlled actions.

2. Injury Prevention

CrossFit is demanding, and the risk of injury is always present. But did you know, one of the main causes of injuries is quite simply due to poor mobility? Tight muscles and stiff joints can lead to improper form and compensatory movements, which increases the likelihood of strains and sprains, among other things. Regular mobility exercises keep your joints and muscles flexible, helping to maintain proper alignment and thus reduce the risk of injuring yourself.

3. Faster Recovery

Recovery is a critical component of any fitness regimen, and mobility work can significantly help in assisting this. Stretching and mobilizing muscles after workouts helps reduce muscle soreness and stiffness. It promotes blood flow to the muscles, which in turn accelerates the healing process and prepares your body for future challenges ahead. Therefore, by incorporating a daily mobility routine, you are ensured a faster recovery that keeps you more consistent with your training.

4. Longevity in Training

CrossFit athletes are famous for pushing their bodies to the absolute limit. This can be admirable for sure, but over time can lead to wear and tear, if not managed properly. Regular mobility work helps maintain the health of your muscles and joints, ensuring you can continue training at high intensities for years to come. So not only does it help improve the current state of your performance, but it’s an investment in your long-term athletic health and longevity.

5. Improved Functional Fitness

One of the goals of CrossFit is to improve functional fitness, i.e. the ability to perform everyday activities with ease. Think about how many times a day you may need to pick up something heavy, or lift something overhead – well now you know the real importance of Deadlifts and Presses! Good mobility enhances your ability to move naturally and efficiently throughout daily life, making all tasks easier and less strenuous on your body.

Now that we know exactly why Mobility is so important, why are we not prioritizing it?? A common excuse for this, which I hear more than anything else, is quite simply the busyness of life. When it comes to doing the extra stuff like accessory work, mobility, technique practice, etc., there just doesn’t seem to be enough time in the day, let alone the 1 hour you may have been able to afford yourself to get to the gym for a class. But what if you just stayed for an extra five or ten minutes? It would add up to being several hours of extra practice in just a few short weeks. The next problem to then overcome is not knowing how to spend that precious extra time.

So allow me to give you some guidance! Here is a super simple but effective routine which you can perform every day, or even three times a week (at the very least), either at the gym or in the comfort of your own home (the instructional video can be found at the end of the post):

Exercise 1: Cat Cow (60 seconds)

Exercise 2: World’s Greatest Stretch (30 seconds per side)

Exercise 3: Asian Squat (30 seconds hold, 30 seconds rock side to side)

Exercise 4: Half Kneeling Thoracic Rotations (30 seconds)

Exercise 5: Wall Slides

By incorporating a few minutes of mobility exercises such as these, into your daily routine, you invest in your body’s ability to perform at its best, both in the gym and in everyday life. Embrace mobility as a cornerstone of your CrossFit training and experience the amazing benefits it can bring to your overall fitness journey!

At Iconic Fitness, we take pride in our vibrant community, filled with individuals who are dedicated and passionate about their health and well-being. One of our most outstanding members is Keith Walker, who has been part of our family for over five years. His journey is a testament to discipline, overcoming obstacles, and an unrelenting pursuit of excellence.

The Beginning of a Transformative Journey

Achievements and Discipline

One of Keith’s most significant achievements is not only his impressive physique but the incredible discipline he has cultivated along the way. About a year ago, Keith felt he had neglected his diet and fitness, so he decided it was time for a change. “I wanted to tone up for a beach vacation,” he recalls. “What started as a small idea turned into a journey of self-discovery and development of the discipline I have now.” That discipline not only allowed him to achieve a high level of fitness but also taught him to maintain a healthy and balanced lifestyle.

Staying Young and Healthy

Despite being in his late 30s, Keith looks incredibly young. What’s his secret? Keith has adopted a holistic approach to his health. “As I approach 40, I think a lot about longevity. I want not only to live long but to stay in optimal condition.” Keith attributes his youthful appearance and good physical shape to disciplined eating, adequate sleep, regular sauna sessions, hot yoga, and always keeping his body moving. “My physique is a byproduct of living this regimented lifestyle,” he explains.

Overcoming Obstacles

Keith’s journey has not been without challenges. He has experienced back and wrist injuries, which could have discouraged many. However, Keith adapted and found ways to continue training and improving. “These setbacks forced me to think about longevity,” Keith says. “I had to pivot from lifting heavy weights to focusing more on technique and a full range of motion with lighter weights. Despite the frustrations, I now feel faster and more agile than ever.”

Nutrition: The Fuel for Success

Keith is known for his strict discipline with nutrition. “I’ve found a new relationship with food in the last 12 months. I think of food as fuel for my workouts and as medicine for my body.” His daily diet mainly consists of whole foods, avoiding ultra-processed foods. Keith shares with us his daily eating routine, which includes a breakfast of three eggs with whole grain protein bread and avocado, meals of fish, chicken, or meat with brown rice and vegetables, and fresh fruit as a nighttime snack. “And yes, I allow myself a guilty pleasure: chocolate oatmeal cereal with whole milk.”

The Impact of Iconic Fitness

Iconic Fitness’s CrossFit program has been instrumental in Keith’s success. “I trust the coaches to provide a challenging and fun program. I’ve never had a workout that I didn’t enjoy,” he remarks. In addition to regular classes, Keith adds extra workouts and daily walks to maximize his calorie burn and maintain a lean, strong body.

Tips for Other Members

For those looking to achieve a level of discipline and physique similar to Keith’s, his advice is simple but powerful: “Start small. Focus on one or two things you want to improve and build discipline towards those tasks. Then, add more to your list. Incremental improvements will have a snowball effect.” Keith reminds us that fitness is a continuous journey and that the important thing is to take care of our bodies to live a long and healthy life.

As someone who has worked and trained in a predominantly Bodybuilding world for most of my fitness career, my views and opinions of CrossFit were for a long while based only on what I saw, read and heard. I was very much guilty of “judging the book by its cover”, or perhaps in this case we could say, “judging a workout by its weights”, as since stepping onto the CrossFit scene and into a CrossFit box, I have come to realize how many of my previous perceptions were actually grand misconceptions. Just like many others I had fallen victim to several myths surrounding this incredibly exhilarating fitness regimen, leaving me with the conclusion that CrossFit is definitely not for me.

From assumptions about CrossFit ‘gyms’ being places where heavy objects are recklessly tossed around, to concerns about all the injuries that result from such cave-man behavior, there’s no shortage of skepticism when it comes to CrossFit. However, having now experienced the true reality firsthand, it’s time to shed some light on some of the most prevalent myths about this very exciting and beneficial world that is CrossFit.

MYTH: CrossFit athletes are super athletic, competitive, and egotistical meatheads. First of all, and contrary to popular belief, CrossFit boxes are not exclusive clubs for Zeus like characters with chiseled physiques and rock hard abs, who are always in competition to look or perform better than one another. In my experience, especially here at Iconic Fitness, the atmosphere is warm, welcoming and supportive, with members of all ages, body types, and fitness levels working TOGETHER towards their own individual goals – something I have come to learn is one of the most paramount and beautiful characteristics of any CrossFit box and the community thriving within.

MYTH: CrossFit is dangerous and causes injuries. While there may be accounts of injuries associated with CrossFit workouts, the reality is this – the risk of injury (in any kind of physical activity) depends more on the individual and proper technique (or lack thereof) rather than the fact that it happened in a CrossFit environment. Pushing too hard, not warming-up correctly, or simply forgetting to leave your ego at the door – can always result in injury. Therefore, through a combination of responsible coaching and gradual progression, CrossFit can be one of the safest and most effective ways to improve fitness. Furthermore, and hold onto your hats for this one folks – CrossFit can actually help PREVENT injury! By implementing and practicing functional movements and exercises that imitate movements performed in our daily lives and tasks, you’ll be better prepared to carry heavy boxes or pick up the kids without worry or difficulty!

MYTH: CrossFit uses weird and made-up acronyms and words that make no sense. This one may have some truth to it, as CrossFit definitely has its own unique vocabulary, filled with creative acronyms and terms that can be intimidating and confusing to newcomers. EMOM, AMRAP, RFT, DU, OH, KB, and 1RM to name a few. We’re also talking jerks, snatches, and cleans (which doesn’t involve any kind of broomstick or soapy chemical). But embracing this new, ‘foreign’ language is all a part of the fun, and adds a sense of camaraderie and humor to the experience. While the terminology may seem daunting at first, it soon becomes second nature, and proves to be a unifying element, making you feel like a real part of the tribe.

MYTH: CrossFit workouts are too short to be effective. CrossFit sessions can unquestionably deliver a highly effective workout in a short amount of time – a truth that you will know for sure if you’ve ever done CF yourself. As a matter of fact, CrossFit was originally designed to challenge the mentality of “more is better”, by having the intent of being short in duration but high in intensity. While traditional workouts may span several hours, CrossFit’s emphasis on high-intensity and interval training (as opposed to high volume) allows for maximum and efficient calorie burning and muscle engagement to be achieved in as little as 30 minutes. This makes it especially ideal for those short on time, but still wishing to prioritize physical activity and achieve their fitness goals.

MYTH: CrossFit will make women big and bulky. Engaging in CrossFit workouts WILL NOT automatically lead to big and bulky muscles. While observing professional CrossFit athletes and bodybuilders might spark concerns about gaining excessive muscle mass, it’s crucial to understand that achieving a physique such as this requires a lengthy period of time, comprised of strict adherence to specialized diet plans and fitness routines (so ladies, unless you’re planning on devoting the next couple of months to training like Tia Toomey or Sara Sigmundsdottir – you’re safe!). In reality, CrossFit offers numerous benefits for everyone, such as improving overall fitness, enhancing strength and endurance, boosting self-esteem, and triggering the release of endorphins, often referred to as “happy hormones”, and no one can say they wouldn’t like more of that!

MYTH: CrossFit hurts, A LOT! CrossFit workouts are designed with the aim of pushing participants to their limits, which naturally results in intense physical exertion (which ironically ends up being one of the things loved most by CrossFitters). The idea of such discomfort may be intimidating or even discouraging, but really it’s a testament to the effectiveness of the workouts. It also provides you with the opportunity to go above and beyond what you thought you were ever capable of, and this is where the real magic starts happens and goals are achieved! Embracing the challenges presented by each AMRAP or EMOM furthermore leads to improved endurance, strength, and mental toughness, ultimately enhancing overall fitness levels. And if its the pain that follows the workout that is truly worrisome, fear not – by incorporating a proper warm-up and cool-down routine, as well as adequate hydration, and rest, you can safely manage and reduce soreness whilst still maximizing the benefits of CrossFit training.

CrossFit continues to grow in popularity, despite the above mentioned myths that have evolved and been blown wildly out of proportion. So instead of basing your opinions on stories or experiences found online or buzzing around your current gym, leading you to the final conclusion that CrossFit is either extremely dangerous, pointless, or definitely not for you – why not do your own research. Locate a few CrossFit boxes in your area and check them out!

Perhaps you will realize that all the stories were correct, and CrossFit is certainly not for you.. but perhaps you realize that with CrossFit, your life will never be the same again. Perhaps you realize that CrossFit can in fact change your life for the better, improve your confidence and health, and utilize workouts that provide excitement and variety within the usual boring gym routines, that will furthermore allow you to become even stronger, fitter, and better than you ever imagined, whilst being encouraged and supported by your new found family that emerges from any CrossFit community.

I’ve really done all I can to debunk the myths, now the rest is up to you. Stop simply judging the cover and read the dang book!

It’s quite a bittersweet reality, having to bid farewell to a colleague who has become so much more than just a co-worker, but also a friend, confidant, and source of inspiration. But as with any story, there are several chapters, all of which must end at some point so that the next can begin, and so we find ourselves at that transitioning moment.

Coach Hannes has left an indelible mark on our team, and his departure leaves a void that will be felt by all of us. Beyond his professional contributions, it’s his warmth, kindness, and unwavering dedication that truly set him apart from the rest (not to mention his extra special sense of humor!). His ability to uplift those around him, offer a helping hand, and lead by example has not only enriched our workplace but also touched the lives of everyone fortunate enough to cross his path!

Another thing that is well known about our dear Coach Hannes, is that he always has a lot to say! Therefore it seemed only right to give him one last chance to share with us some thoughts, insights, and parting advice. So here we go!

What inspired you to start coaching at the gym when it first started? I got into Sport, Rehabilitation & Human Movement Sciences to help people. Iconic Fitness believes in growing a client no matter what level of ability they are to be the best they can be, and my life philosophy fits very well with that – and that’s how things started!

How has the gym evolved since you began coaching?

In the very beginning, it was only Andy, Rey and myself, and we rented space in another gym in JLT where we were able to coach our own clients. From there, we grew so much that we needed our own space, which we found in the Marina. We provided not only PT and semi-private Transformation Programs, but also CrossFit, Zumba, Body Pump, and Rehab as well! After COVID, we decided to focus mainly on 2 programs: CrossFit and Semi-Private Transformation & Rehab. I’ve actually kept a log of this, but we have trained and helped change the lives of people from well over 150 different countries, so it’s safe to say I met a lot of great and awesome people, and laughed alot!

Can you share the most memorable moment(s) from your time coaching at the gym? There are so many, but here’s a few that I’ll always be proud of:

Convincing Marnus that I always forgot my wallet at home and letting him buy me a sausage roll at Almaya Super Market. This continued, every week for 5 years, and may very well be my biggest achievement in my entire professional career.

Playing my part in establishing solid movement patterns and guiding moms through the different stages of pregnancy to assist in delivery and recovery post-delivery is without a doubt one of the most important roles a coach can play.

Successfully guiding clients through various stages of rehab and seeing them complete multiple Iron Man races without pain is such a massive emotional pay check for any Rehab and Performance Coach.

Over the past decade, I’ve worked with so many young coaches, and I could play a mentoring role for them. Seeing them do so well now, years later, is something I’m very proud of.

Having my own daughter grow up at the gym and seeing how comfortable she is with movement, simply because she has seen so many other individuals train, has definitely provided a solid base for her own physical development so far as well as for what is still to come, which is something I’ll cherish forever.

What impact do you hope you’ve made on the clients you’ve worked with? Something I’ve tried to implement in each and every session is fun and enjoyment along with great and effective coaching; a client’s hour with Hannes needs to be the best hour of their day. It’s a great way to get people moving during times of stress, low energy, or when they are just demotivated. Movement heals no matter what! And running into people again that I’ve coached years ago who are looking great and injury-free because they kept at it even though they’ve left Iconic is such a wonderful and rewarding thing to see.

What are you most proud of from your time at the gym? The relationships I’ve built and people still mentioning how fond they were of the time training with me. Social media is great like that; even though clients come and go, I can still keep an eye on them and stay in contact to ensure they continue safe and effective training wherever they are in the world.

How have you seen yourself grow as a coach and person over the last decade? Iconic is the place where I grew the most. I’ve been here 25% of my life, and it’s where I became a dad, mentor and coach! Iconic has also taught and allowed me to just be myself and go with it.

What will you miss most about the gym and your coaching role at Iconic? That chain blocking the parking entrance 🙂

I have to say, where in the world can you meet people from 10 different countries every day, hear their stories, their training history and get to know them in a fun and purpose driven environment. The daily chats I have with people, be it about football, travel, world views or just their own version of business, Dubai and the world we live in keeps me engaged and buzzing. I’ve not had a mundane day here in the last 10 years, that’s both crazy and amazing to say! I’ve had the pleasure of working with some great coaches. Some have come and gone but I’ll never forget the times and ideas we have shared together.

Can you share anything about the new adventure you’re embarking on? Sure! I’m going to start working at a Polyclinic in Dubai Hills. I’ll be joining a team of Sports Medicine, Manual Therapists, and Physiotherapists to cater for Athletic Conditioning and Performance. Linking rehab with performance is what I do best. Sad to go, but very excited about another learning and growing opportunity to work in a clinic.

What advice would you give someone just starting out as a coach? I’d say, just don’t overdo it. It takes time to become a good coach, You’ll attract the people you are best able to train, and over time your skills will grow, and more doors will open up for you and you’ll attract the clients whose needs you can fill. Be professional; be consistent; and be nice! But also remember to be a coach; change lives; and value each and every session. Invest in people’s lives because people are beautiful. And one more thing – BE YOURSELF.

Seeing as you are known as Professor Dad Jokes, can you leave us with your best joke? All I’d like to say is that my favorite machine to use in the gym is and will always be the vending machine.

To our dearest Hannes, we are so sorry that you’re leaving. The gym surely won’t be the same without you wandering around and pretending to be busy anymore! Also, good luck trying to convince your new work colleagues that you’re actually normal, haha! In all seriousness though, we will miss you dearly. Never did the term ‘bittersweet’ seem more fitting! Having to say goodbye to someone who started off as a colleague, but quickly become a mentor, friend and brother to most of us here seems almost unbearable. The idea of no longer seeing you driving your imaginary cars around the gym, being updated with the latest football fixtures, or hearing what interesting things your kids had to say over the weekend are only but a few from a very long list of things we will miss!

However, there is great sweetness that comes with the incredible opportunity that awaits you. We cannot think of anyone more deserving or capable of the role which you are about to step into, and all the lives you will be able to change, enrich and bless with the whole Hannes package!

But I think there is something even sweeter to be mentioned, and that’s the legacy which you leave behind. From all the lessons learned, laughter shared, and numerous unforgettable moments and memories, You will forever and always be a part of the Iconic Fitness family. There’s a saying that goes, “Not all heroes wear capes”, and after meeting Hannes, I finally understand what this means – sometimes they wear incredibly bright and funky socks instead!

If you need some inspiration to find new, different and more exciting ways to put that trusty tub of protein powder to good use, look no further – try some of these protein recipes!

If you’ve ever had a Personal Trainer, spoken with an athlete, or read anything related to health and fitness (especially regarding the topic of nutrition), you would have already heard the importance of protein being emphasized over and over again. But sometimes, getting a sufficient amount of protein from whole foods can be a little tricky… That’s where protein powder comes in!

Protein powder is one of the quickest, easiest and tastiest ways to hit your macros, particularly if you are frequently on the go and do not have enough time to cook, prepare, or eat protein-rich whole foods such as lean meats, poultry, fish, eggs, soy, low-fat dairy, and legumes.

Most people simply add a scoop to a shaker bottle, with some water or milk and chug away. However, if you’re anything like me, you might find drinking the humble protein shake a tad boring, not to mention the not-so-satisfactory consistency that varies from being bland and diluted to clumpy or chalky. Despite the nutritious benefits still provided, I believe that calories not enjoyed are calories wasted! So I have made it my mission to come up with more creative and satisfying uses, beyond the boring shaker bottle!

Evidence-Based Benefits of Protein Powder Supplements:

It helps with satiety, appetite control and fat-loss

It assists with weight gain

It prevents and reduces muscle loss and injuries in older adults

It supports hormone production and strong immunity

It promotes muscle growth and strength

It aids the recovery process of repairing damaged tissues

It helps hit daily protein requirements whilst providing additional nutritional elements

It is super convenient!

Game-Changing Ways to Use Protein Powder

1. Protein Oatmeal

Adding protein powder to your oatmeal, whether cooked fresh on the stovetop, or made overnight in the fridge, is a great way to boost its protein content whilst providing a delicious, creamier texture.

Recipe: Classic Overnight Oats

2. Protein Baked Treats

Protein powder can be added to pretty much any recipe for baked goods, such as brownies, cookies, cupcakes, or muffins. So when you talk about ‘having your cake and eating it to’, this is how to do it right!

Recipe: Chocolate Protein Brownies

In a blender, combine 1.5 cups oats, 1-2 scoops chocolate protein powder, 4 tablespoons tahini, 6 tablespoons cacao powder, 1 cup dates, 1.5 cups milk, 1-2 tablespoons maple syrup or honey, and a pinch of salt. Pour into a greased or lined baking pan and pop into the oven at 180°C for 20 minutes.

3. Protein Bites

Protein bites are a super simple and creative way to use protein powder, especially for making smaller, convenient snacks for on the go.

Recipe: No Bake Almond Butter Protein Bites

4. Protein Yogurt

Combine protein powder with Greek yogurt for a nutrient and calorie-dense breakfast that is so good, it could double as a dessert.

Recipe: Protein Yogurt and Fruit Bowl

5. Gummies (Collagen)

This might just be the biggest game-changer of all (especially if you have a sweet tooth like me)!

Recipe: Collagen Protein Gummy Bears

6. Protein Coffee

Most of us start the day with a good old caffeine boost, so why not seize the opportunity and boost your protein intake as well.

Recipe: Protein Coffee Frappuccino

Add 1-2 teaspoons instant coffee OR expresso, 1 cup milk, 1 scoop protein powder and a couple of ice cubes to a blender. For extra sweetness, add some honey or maple syrup.

7. Protein Ice Cream

Because, who doesn’t love ice cream?? And if there is anything better than ice cream, it’s the kind that packs a protein punch along with all the yum.

Recipe: Oreo Protein Ice Cream (a.k.a. Oreo McFlurry)

Whether your goal is to build muscle, maintain weight, lose fat, or simply get more protein in your diet, protein powder is a simple and effective way to support your nutrition and fitness goals. Be sure to choose a high-quality protein powder that contains all essential amino acids, wholesome ingredients, and no fillers or additives.

At Iconic Fitness, we’re thrilled to share the story of a woman whose life is a testament to passion, discipline, and ongoing evolution. Alice Piccioni, formerly a standout Italian soccer player on a local team in China, has always led a life marked by activity and challenge. Her transition from the soccer fields to intense hybrid/functional training sessions was already impressive, but it was her encounter with CrossFit that marked the beginning of a new era in her life. Alice wasn’t just looking to stay active; she craved something that would challenge her strength, endurance, and heart in a completely new way.

What drives an athlete experienced in the dynamic worlds of soccer and functional training to the doors of CrossFit? The answer lies in a mix of curiosity, a desire for improvement, and the search for a community that shares her passion for the limits of human performance. Join us as we dive into Alice’s journey within the world of CrossFit, an adventure that not only redefines what it means to be an athlete but also showcases the power of community, resilience, and personal transformation.

Welcome to Day One

Have you ever heard that CrossFit is for everyone, but not everyone is for CrossFit? Well, in this case, it was love at first sight (on both sides). After living in China for 9 years, fate brought Alice to the doorstep of the gym because someone mentioned there was a place to train near her new home, and that’s how she found what today is her training home. Without a clear idea of what CrossFit entailed, she expected a “Beast Mode” ambiance with everyone doing their own thing, but oh, surprise! It was completely the opposite; she made good friends, and here she was the one to bring Beast Mode to the table.

Resilience Paying Off

Until a few months ago, Double Unders were more of a punishment than an exercise for Alice. However, in the past Open 2024, she was one of the athletes with the best performance in the entire gym, proving that doubles aren’t as hard as they seem. The same story goes for “Handstands”; the first time we tried was an afternoon that, had we recorded every failed attempt, we could have made a viral blooper video. However, she probably feels more comfortable upside down than standing normally now. These are simply two movements she probably never thought she’d do and are no longer a challenge, and the list goes on.

When we asked her what the difference is between this new stage and the programs she’s followed before, she said:

“Is quite social and friendly space which is the environment I was in before and I wanted to keep. But is well balanced with the coaches’ technique level and there’s that spark of competition sometimes that pushes you a little more. I like that there are many techniques to learn and that gives you something to look forward and improve.”

From the Gym Floor to the Competition Floor

The CrossFit Open would take place the following month with three weeks of different types of workouts to measure the level of fitness worldwide, and even knowing there would be movements that would make her suffer, she entered fearlessly and did an incredible job. Less than a year after starting to train, she knows what the thrill of competing and giving it your all is like. A thrill that, I must admit, for many can be a fear of losing… not for her.

Goals to Conquer

Toes to Bar are the next goal, and we’re on the way to working on it. By the end of 2024, let’s hope to look back at this exercise the same way we now view a Handstand or D.U.

To wrap up this segment, we asked Alice what advice she would give to someone who is starting or wants to start, and this is what she said:

“To go with an open mind and not be intimidated. You’ll always find more technically skilled and advanced people around in any gym, but that can be the benchmark instead of making you feel uncomfortable. Everyone started somewhere. No pressure, keep pushing :)”.

We all know the importance of a good night’s sleep, but how many of us actually get it on a regular basis? As I’ve gotten older (and I’m sure many of you will resonate with this), I’ve found it more and more difficult to either drift off to dreamland, or stay there long enough to wake up feeling rested. Whether it’s thinking about all the things I didn’t do that day, everything that needs to be done tomorrow, or the sound of my hamster running on her wheel, there’s never a shortage of barriers between me and some decent shut eye! But the fact still remains, a good night’s sleep is absolutely essential!

Sleep, QUALITY sleep, is so much more than merely a state of rest; it stands as a fundamental biological process crucial for maintaining overall health and a multitude of physiological and psychological functions, including immune response, cognitive function, emotional stability, and longevity.

Which brings us to the next and most important question – How exactly can we achieve the sleep we so desperately desire and require? Well, there are many possible solutions, but the one I would like to not only suggest, but advocate for, is CrossFit!

Understanding CrossFit

In contrast to conventional gym routines, CrossFit adopts a more holistic approach by blending together different elements of training such as weightlifting, aerobic exercises, and bodyweight movements. Central to CrossFit (and possibly the most loved and hated part of every session) is the “Workout of the Day” (WOD), which varies daily and aims to challenge participants to complete several exercises efficiently whilst racing against the clock.

CrossFit workouts can be scaled, accommodating individuals of all fitness levels. This adaptability contributes to CrossFit’s accessibility, attracting a diverse range of enthusiasts, from the most elite athletes to complete novices. For a more in-depth understanding, click here.

The Benefits of CrossFit for Sleep

CrossFit’s unique combination of high-intensity exercises and functional movements has resulted in many studies aimed at exploring its potential benefits for sleep quality. Scientific evidence, as well as first hand experience, suggests several ways in which CrossFit can positively impact your night time ZZZ-time:

Enhanced Deep Sleep Phases: CrossFit may increase the duration of deep sleep, by lengthening the slow wave stage of sleep. This is the most important stage of sleep (the ‘slow wave’ stage), as this is when the body does all its repairing, rebuilding and rejuvenating. Our natural human growth hormone (HGH) is released, which is beneficial for several functions to occur – stimulating bone growth, improving immune function, inducing fat burning, as well as maintaining hearth health. Participating in regular exercise such as CrossFit classes, at least 3 times a week, has been shown to both help and prolong this extremely essential phase of sleep.

Stress Reduction: CrossFit workouts, contrary to what people might think, can also act as an effective form of stress relief. The physical exertion required during any session, combined with the mental focus required to execute the exercises (as well as simply finish the workout) can actually help clear your mind and relieve stored up stress. Exercise and physical activity also helps us de-stress by releasing endorphins into the brain. Some sleep issues may actually result from a low amount of serotonin, ergo exercising can also improve one’s mood and decrease depression and anxiety through the release of these ‘happy’ chemicals, which should furthermore assist in falling asleep and staying there! 

Improved Sleep Onset Latency: Engaging in CrossFit may shorten the time it takes to transition from wakefulness to sleep. For those of you wondering, ‘sleep onset latency’ is the technical term for the amount of time it takes a person to fall asleep come light’s out. This point really isn’t too hard to understand (if you know anything about a good CrossFit workout). Due to the increased energy expenditure required to perform heavy lifting, combined with metabolic conditioning that usually follows, your body’s demand for rest and recovery is obviously enhanced. This consequently facilitates a swifter passage from wide-eyes to shut-eyes.

Regulation of Circadian Rhythm: CrossFit can help regulate the body’s internal clock, making it easier to maintain a consistent sleep schedule. Attending regular CrossFit sessions during the week, preferably at the same time each day, can improve both the timing and strength of Circadian rhythms (i.e. sleep cycles). This translates into better quality sleep, an increase in melatonin – the ‘sleepy’ hormone, a more consistent flow of energy levels throughout the day, and a sharper brain during more cognitive-demanding tasks!

So in case it wasn’t yet clear, we can safely and confidently conclude that CrossFit can in fact have a positive impact on the quality AND length of your sleep, which will then overflow into many other wins!

From reducing stress and anxiety to promoting physical exhaustion (which might not sound like a good thing, but is really most ideal) and of course fostering a sense of accomplishment – integrating CrossFit into your daily routine and general lifestyle holds great promise not only for enhancing physical fitness but also for promoting restful and rejuvenating sleep.

Don’t give up on your dreams just yet – We can help!

For the past 20 years, I’ve hardly met anyone who lives and trains well and suffers from back pain. A healthy and strong body usually has a healthy back. If you want to keep your back safe, live safe. Preventing back pain is not about wrapping yourself up in cotton wool and not participating in movements or any kind of training. In fact, non-activity will lead to back pain quicker than someone who trains often. Even if its under what’s regarded as a ‘bad’ program method or just eating healthy, you have to check all the boxes to go through life pain-free.

Back injuries are possible with any type of exercise method on the sports field or in the gym. CrossFit injuries are no different and can occur over a period of time due to a number of factors.

Let’s start by debunking some common misconceptions about injuries caused by CrossFit:

CrossFit causes back injuries. Back injuries do not occur due to 1 faulty deadlift rep or a single rep with poor form; even if your deadlift form is not great, you’ll have to do many faulty reps before you do serious damage to your back. Our coaches at Iconic Fitness in Dubai Marina will prevent that from happening and guide you correctly through good coaching before that happens by laying a great foundation through instructing elemental methods first. Elements is a ramp-up phase where we instruct, coach, and guide newbies to the proper training and lifting techniques while they have the opportunity to learn and marinade over the CrossFit philosophy in a smaller group and train in a closely monitored environment.

CrossFit forces you to overload your back. Back injuries do not occur because you did 1 rep in a back squat that was a bit heavy. Back squats are usually associated with compression pain and can cause back sensitivity during heavy-loaded back squat sessions. If you are squatting more than you can handle, your coach will notice a squat that is too heavy by the way your knees point inwards instead of outwards, your shoulders will round forward instead of a chest that stands out tall, and we will also notice that you are looking downwards instead of looking upwards or straight ahead of you. Your back won’t be the first thing that will fail on you, as you have many other weaker indicators that will give us as coaches signs that the weight will have to be adjusted before you injure yourself. If you find your hips rising faster than your chest and your chest dropping during the upward phase of your squat and the knee caving in, then its time to strip down the weight and establish the correct movement pattern first. Repetatively faulty movements over time can be very risky, but there is ample time to prevent injuries and readjust before things go seriously wrong.

CrossFit forces you to train incorrectly. Back injuries do not occur because you went a bit deeper than normal during a squat. We as coaches will always motivate you that a larger range through a movement is more important than a heavy movement that prevents great movement range. So moving well and deeper in a squat is a great thing and assists the neuromuscular system in adapting to better movement patterns overall. 

You are always in pain after a CrossFit session. Back injuries do not occur because you are new to cleans, snatching, or thrusting with a barbell. New movements can create new stimuli. Being a bit stiff due to trying something new is your body’s normal reaction to forcing adaptation. Stiffness in pain is not directly linked to injuries. This means a little pain does not mean you have a little injury. A lot of pain doesn’t mean that you are seriously injured. Sure, if you are not used to fast, powerful, or explosive movements, it will take time to adjust, but there is a difference between joint pain in the back and muscle stiffness.

Now that we have removed a few myths about back injuries associated with CrossFit, let’s move onto the main factors that do indeed cause back injuries over time.

The main point here to remember is that it happens over time. We all have a ticking clock, and when you injure yourself, it means your clock has run out. I like to refer to this as the ‘movement bank’.

Cash in your ‘movement bank ‘

4 Factors that deplete your movement bank :

Lack of proper sleep—sleeping less than 7 hours on consecutive nights is seen as less than ideal. In fact research shows that individuals who sleep on average less than 6 hours per night struggle to increase in lean mass and adapt to training loads. Adapt your environment that suits your needs of sleeping 7 hours a night.

Poor nutrition choices—processed foods, high-calorie diets with low nutritional value—affect your metabolism and fat percentage negatively. Stick to high-nutrient sources—are not processed, including protein, a fruit, a veggie, a grain or starch, and a glass of water in every meal, and you’ll do yourself a massive favor.

Ill-discipline at the gym-improper form, loading too heavy, not moving at full range of movement during reps, not warming up correctly, lack of structured progressive overload in your resistance training. Listen to your coach and leave your ego at the door. Don’t aim to go too heavy too soon. A 5-pound increase over 4 weeks on a good lift is more than enough to keep you safe and still make great progress in your training.

Stress – Stress is a killer. Not recovering from stress in your work life and stress in your personal life will eventually catch up with you. Exercise stress is the same, and you need proper recovery from your training sessions as well. Mobilizing, stretching, and varied intensity training days are key to recovery.

As you can see – most factors that lead to back injuries in CrossFit actually occur outside of the CrossFit box. Yes, proper lifting techniques need to be coached, and your posture does need to be corrected by the coach. Systematic progressive overloading  systems need to be implemented, and programs can be adjusted to suit the client’s needs, goals, and abilities.  But most factors leading to back injuries in the gym happen over time and are largely due to lifestyle choices that affect their abilities to move well, recover between sessions, and how the body can handle stress.

A healthy body usually has a healthy back. If you want to keep your back safe, live safe.