Showing Exercise Category

Protein: Animal or Plant-Based?

April 17, 2017

What’s the best type of protein? A question a lot of us have been asking for a long time. Especially with the rise of allergies to cows milk protein and dairy, people are cutting down on dairy protein sources and leaning towards plant-based protein powder. But, not all plant proteins are complete proteins. Find out what’s the most suitable protein powder for you below. 

 

Reem Al Ahmadieh, dietetic intern is the author of this post and it’s edited by Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon.

 

Why are people always so concerned about protein?

The structural and functional roles of protein:

  • Repair body tissues after a great workout because of muscle breakdown and rebuild 
  • Maintaining body tissues
  • Growing body tissues
  • Supplying energy (a great concern for all the endurance athletes like runners, swimmers, or even body-builders)

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5 Ways to Stay Motivated to Exercise in Winter

February 02, 2017

The struggle is real and we understand. But, have you heard the quote “Summer bodies are made in winter?” They are. It’s true. We need to face it. Also, the benefits of exercise are endless, so nonetheless, we need to be exercising in winter.

 

This post is written by Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon. Baraa discussed this topic in Arabic on MBC1, check out the interview here.

 

So, we want to share with you the things that are keeping us going this winter:

1) Exercise in the winter Tip 1: Keep your exercise goal in mind

Ways to stay motivated in winter by Baraa El Sabbagh, Dietitian, Sports Nutritionist and Personal Trainer at Healthy Happy Us, Nutrition and Exercise Center in Beirut Lebanon

No matter what, put your goal in the back of your head. What are your exercise goals? Abs in 2 weeks? Stronger arms? Toned legs? Faster running records? Keep it in mind and work for it. It’s the drive that’s going to keep you going during these cold mornings and nights. And, you’ll get the result of your exercise, especially if you’re fighting through the cold winter weather.

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The 3 Nutrition Tips: 2 Weeks Before the Marathon

October 31, 2016

We’re two weeks out, how should you be eating from now until the marathon? Get the tips and best advice from Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

 

As part of the running family this year, I will be sharing this article from an “us, we and our” perspective. At this point, we have a common goal: no injury, help recover our muscles, improve our nutrient stores, and feel as ready as we can be during the marathon. Our training regimen has now tapered down, we’re not running the kilometers that we used to run and we’re trying to recover. So how does this change our eating? Read below. 

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Your Guide to Exercise in Ramadan!

June 03, 2016

It’s that time of the year again, Ramadan. The time when most athletes/gym-goers really worry about every gram of muscle they gained throughout the year. Exercise in Ramadan could be challenging but this post is aimed to ease your mind in terms of exercise timing and what to eat to optimize your energy stores.  This post is written by  Baraa Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

Exercise before or after iftar

Exercise before or after iftar

We always hear this question, in Ramadan, should I exercise before or after Iftar? There is no right or wrong answer here. It depends on your goals. Let’s find out together:

 

1. What happens if you train in the morning before iftar?

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Nutrition for Runners: Scoop from a Lebanese Sprinter!

April 07, 2016

How much and how often do runners train? What do they eat to keep up with all the training and keeping a healthy physique? How does their training regimen differ before a competition? We got the scoop from a Lebanese sprinter Aziza Sbaity. This post is written by Baraa Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

 

Aziza Sbaity, Lebanese Sprinter

Aziza Sbaity, Lebanese Sprinter

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5 Things to Do to Improve Your Skiing Performance

February 23, 2016

With a few weeks remaining for the ski or snowboard season in Lebanon and spending long hours on the slopes, we understand the need to ski at full capacity and be full of energy. Without proper nutrition you might encounter symptoms such as dizziness, cramps, fatigue and poor performance.

 

To avoid that, Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon has compiled 5 must do’s for your ski session to reach optimal performance:

 

1. Eat enough protein

Your muscles are working so hard while skiing, to benefit from this enjoyable session you have to make sure you’re taking enough protein to sustain the muscle building before and after. This includes meat, chicken, fish, dairy or even legumes (lentils, chickpeas etc).

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Your Full Body Home Workout

September 22, 2015

A full body workout is where we all need to start. Full body workouts are also good when you want to save time and you don’t have enough times per week to visit the gym, instead you can do this workout 3-4 times per week and you’re set. Better yet, you can do a full body workout at home. This workout applies to both males and females even though weights may defer.

All you need for a home-workout routine is a set of dumbbells (weights are according to your athletic history, if your goal is to do this for the long-term I advise getting the interchangeable dumbbell set).

 

1. Push-ups, target muscle: chest

This is a great workout for your chest and core.

To do it: Your hands should be placed slightly wider than your shoulders. As you’re going down and back up, keep your back and trunk area straight and parallel to the ground.

Variation: Doing the form while on your knees is easier. If you can’t do the regular push-up form, start out on your knees for the first few weeks making sure to be lowering your entire torso and not only your arms. You will eventually find yourself getting up to the advanced position.

Sets and reps: 3 x 12

 

  pic-2---pushup pic-1---pushup

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