Djoe Mitri - Certified International Personal Trainer/Fitness Consultant

The Life-Changing Power of Early Morning Workouts

2019-09-29T11:47:00.000+03:00

It's a beautiful start of the fall.. Staying in bed might sound tempting, snuggled in the warmth of your mattress, however, a morning workout might just be the little change you need that will make a world of difference. Read on for the details.

1. Mental Clarity:

Even if you look like a zombie after you go out of bed, once you awaken your senses and start to exercise, you're going to have great mental clarity and focus, which will pump you up for an awesome

and effective workout session much better than one you would have after you're tired and drained of work in the evening.

2. Equipment:

Since most people train after their work, you'll have plenty of equipment and the gym would be nearly entirely yours for the conquering which means you can do much more in less time as you wont have to wait for your turn to use the equipment.

My invigorating training session at 9 in the morning after already giving two private training sessions and two online consultations. Early workouts ---> more time, more productivity

3. Metabolism Boost:

According to research, high-intensity morning training sessions keep your energy levels high and metabolism boosted for the rest of the day.

4. Increased Productivity:

Pumped metabolism and the resulting increased energy levels will also lead to increased productivity at work, guaranteed! Where most people would be tired and grumpy at the office, you'll walk in there with the invisible shiny armor and be full of life, full of creativity and fresh ideas, getting more work done.

5. Time For Other Activities:

Since you have a life, you'll get to spend more time doing other things in the afternoon like reading a book or catching up with your loved ones after work instead of working out.

My Healthy Waffles Recipe

2016-05-15T12:45:00.001+03:00

Yields 3 servings Calories: 116 Protein 12.7g | Carbs 10g | Fat 2.5g

Ingredients

4 egg whites

1 whole egg

two tbsp granulated sweetener

1/2 scoop protein powder (flavour of choice)

4 tbsp of oats (kind does not matter)

dash of cinnamon

1/2 tsp baking powder

1 tsp pure vanilla extract

1 tbsp greek yogurt (or 1 tbsp of salt-free fat-free labneh)

Directions



1.    Blend all the ingredients in a blender until a batter of smooth texture is formed

2.    Heat your waffle iron and grease by spraying lavishly with PAM fat-free cooking spray

3.    Pour part of the mixture into the waffle iron and wait for a couple of minutes until it completely bakes

4.    Remove from waffle iron and top with strawberries, light whipped cream and light chocolate sauce

5.    ¡Sahten! Enjoy!

Note: The waffle iron can be found at most home appliances stores for an affordable price. Shoot me a private message if you want to know where I got mine from.

A lot of time goes into preparing the recipes and writing the articles. If you enjoyed reading and want me to keep writing useful articles like this one, please click on like and share it among your friends.

Should you have any question, feel free to post it in the comment section below and I'll answer them as soon as I can.

Healthy Frozen Yogurt Sugar-Free Fat-Free Recipe

2016-05-11T16:39:00.000+03:00

Total Calories: 167 Protein 12g | Carbs 27.4g | Fat 1.2g

I love frozen yogurt. The ones commercially available are loaded with sugar, additives and flavourings. What if you can make it yourself easily at home?

Q:Why makes this version much lower in calories?

A: We are not using any sugars and no fillers whatsoever.

Perfect if you have a sweet tooth and you're trying to cut down on sugar and sweets to meet your fitness goals. Also the yogurt is well known according to research to help shed belly fat.

It's very simple and quick to prepare. Let's go!

Ingredients

300 grams of fat-free Lebanese yogurt (Plain Laban)
4 heaping tbsp of splenda granulated sweetener - 10 grams (can use more/less depending on your palate)
1 tsp of vanilla extract
100 grams of strawberries cut into pieces (optional)
10 hazelnuts (optional)
1 tbsp of raisins or goji berries (optional)

Directions

Spoon the laban into a bowl
Place in the freezer. Then every 15 minutes take out and mix with a spoon. We will repeat this process 4 to 5 times over the course of of 1:15-1:30 hours in order to keep the mixture in a creamy frozen consistency. We don't want ice to form.
Once frozen, remove from the freezer and mix sweetener and vanilla extract in with a spoon.
Top with sliced strawberries, hazelnuts and berries (optional)
¡Buen Provecho! Enjoy!

Note:

The Laban commercially available in Lebanon contains a lot of water, so don't expect the frozen yogurt to turn out like absolute cream. However, a hack would be to blend the mixture with a frozen banana towards the end, and that should make it creamier if you prefer. Also, if there are any ice lumps, use a hand-held mixer to make the frozen yogurt somewhat creamier.

More Pictures:

The yogurt and granulated sweetener I used for this recipe

Double Chocolate Creamy Custard Pudding

2016-05-02T12:37:00.001+03:00

Double Chocolate Creamy Custard Pudding

Total Calories: 271 Protein 10g | Carbs 30g | Fat 9g

This is an insane snack. Let yourself be carried by the decadent taste of chocolate pudding the healthy low-calorie guiltless way.

Q:Why is it healthy?

A: We are using unsweetened cocoa powder which is low in fat yet high in antioxidants to fight free-radicals and boost feel-good hormones the chocolate induces, but without the calories. Also the strawberries are delicious, boast tons of health benefits and are incredibly low in calories.

Perfect if you have a sweet tooth and you're trying to cut down on sugar and sweets to meet your fitness goals.

It's very simple and quick to prepare. Let's go!

Ingredients

200 grams of fat-free Lebanese yogurt (Plain Laban)
30 grams of unsweetened cocoa powder
3 heaping tbsp of powdered sweetener of choice (can use more/less depending on your taste)
100 grams of strawberries
15 grams of raw nuts

Directions

Spoon the laban into a bowl
Add the cocoa powder in and mix them together to get a creamy pudding
Add the sweetener and mix the pudding again with a spoon
Top with sliced strawberries and raw nuts
Optional but recommended: Place in freezer for 20 minutes then remove, mix again with a spoon, and put in freezer again for an additional 15 minutes to get half an ice-cream like consistency.
¡Buen Provecho! Your guiltless chocolate pudding is ready to tickle your tummy!

Pictures:

200 grams of fat-free yogurt (laban) in a bowl

Mix in around 30 grams of unsweetened cocoa powder until it completely dissolves

Weight Loss Rules from Fit and Wit Master Trainer Djoe Mitri

2015-06-02T21:10:00.000+03:00

When I first started as a fitness coach, I only had one or two clients. But with hard work, continued education and much experience to support the knowledge, my name got out there quickly and by now I have already worked with hundreds of clients and helped them reach their weight-loss goals.

One example, Rimal, 26, mother of a girl, lost more than 20 pounds but most importantly "We built foundation together, and now I'm stronger, leaner, more determined to live healthy and keep the lifestyle."

Another example, Faraj Aoun, Film Director, in just 2 months his whole body transformed and not only lost plenty of weight, but is now muscular and very lean with six-packs on the horizon.

With my clients, I get hard at work not just making them lose fat, but to build a strong foundation, and help them overcome muscle imbalances.

We exercise very efficiently, foam-roll, and use a wide variety of equipment including kettle bells and free weights.

While I can help you reach your goals, I strive to inspire you to realise goals you never imagined before! Like the immense energy you will have, like the power. Heck, I have many clients that come to lose a few pounds and end up seeing their whole body transforming and they stand in awe, in disbelief at the sight!

Because in Beirut most 'coaches' you see in commercial gyms do not even come close to portraying the real image a coach should be. A coach does not toss weights around and count (any kid at elementary school can do that). A coach is there to inspire but most importantly to hold you ACCOUNTABLE! which is why I work with my clients around the clock to make them adhere to a proper diet plan and a healthy lifestyle and work for SUSTAINABLE results.

Djoe's Five Rules for Weight Control:

1. Stay Positive! I listen to my clients, learn about their weaknesses, what they like and what discourages them and we build a foundation together.

2. CARDIO?? No thank you. I implement an appropriate strength-building routine and some high-intensity interval training because that WORKS and that will yield better results in LESS TIME. I will not make you do hours of cardio, but only short, challenging fun ones that work!

3. Awareness to Eating! Yes, I ask my clients to keep a food diary and ask them to share it with me so that I analyse it and help them best. Research shows this SIGNIFICANTLY improves weight loss.

4- Change to Just One Thing: No, I will not frighten you by turning your life around. I understand we are human. I will help introduce small changes to your lifestyle little over little but that will make BIG DIFFERENCE. For example: drinking alcohol less often during the week.

Coach and Fitness Trainer, founder of Fit and Wit, Djoe Mitri

Spicy Chocolate Protein Oatmeal

2015-04-03T22:52:00.002+03:00

345 calories | Protein: 30 grams | Carbs: 28 grams | Fat: 9 grams

Djoe's Spicy-Chocolate Protein Oatmeal

I love chocolate and I love the chili so I thought why not combine the smoothness of chocolate with the fierceness of chili into one explosive marriage of flavors? And guess what? The result turned out phenomenal. Not just that. It's all perfectly healthy.

What makes this so good?

It is a perfect nutrient-dense powerhouse.
The chocolate taste with chili is just divine.
As with all my recipes, it's easy to prepare.

Ingredients

4 table-spoons of oats
1 tbsp unsweetened cocoa powder
125 ml non-fat cow milk (or almond milk)
1 tsp red chilli powder
3/4 tsp of cinnamon
1 scoop of protein powder (chocolate or vanilla flavor)
1 scoop of low-fat vanilla ice cream (optional)
1 tbsp of calorie-free chocolate syrup (or melt a square of dark chocolate)

Directions

1- Place the oats and milk in a non-stick pot and bring them to a boil then simmer for about 4 minutes until you get a thick consistency. Alternatively, you can cook in the microwave for 1 minute, take out, stir, then place again in the microwave for another minute. If mixture gets too dry, add a tiny little bit of more milk.

2- Place the oatmeal in a bowl and let it cool for a minute before adding the rest o the ingredients and stirring until they completely dissolve. Make sure to taste your oatmeal and adjust the chili according to your taste. You don't want it to be overpowering!

3- Add a scoop of low-fat, sugar-free ice cream and top with some calorie-free chocolate sauce.

4- Voila! Time to devour that deliciousness! It makes for a perfectly nutritious breakfast!

A lot of time goes into preparing the recipes and writing the articles. If you enjoyed reading and want me to keep writing useful articles like this one, please click on like and share it among your friends.

Should you have any question, feel free to post it in the comment section below and I'll answer them as soon as I can.

BodyBuilding Recipe: Red Velvet Protein Pancakes

2015-03-21T09:55:00.004+02:00

These Red Velvet pancakes are so easy to prepare it's insane! And not only they don't owe any of their lusciousness to refined sugar and butter at all, they're also nutritious and very calorie efficient, meaning, bringing tons of protein and some complex carbs for quality energy without no sugar or fat.

So what you need is: 5 egg whites, half a banana, 40 grams oats, 1/2 tsp baking powder, sugar-free strawberry jello.

Yes. You heard that right. Only that....

You throw everything in a blender, depending on the sweetness desired, you might choose to put either half a packet of sugar-free strawberry jello or the entire one.

After they're blended, cook like normal pancakes in a pam-greased pan.

Enjoy this sinless treat, sinner.

Love, Djoe

10 Foods That Will Change Your Body (Grocery Shopping in Beirut, Lebanon)

2015-03-10T15:58:00.001+02:00

When it comes to beautiful lean bodies, grocery shopping can make or break your fitness efforts.

This is why I've just started the: What's In My Cart Series.

1- Chicken Breasts: Buy the frozen variety and store in the freezer at home so that you always have a lean source of protein at hand.

2- Whole Oats: They're one of my favorite complex carb sources that help give a sustained energy release throughout the day, give the body healthy fibers and curb hunger by keeping blood sugar levels stable.

3- Lean Steak: It's an excellent source of protein with complete amino acid profile.

4- Ground Beef: I choose the leanest cuts and ask to grind them, then adding spices, such as burger spices, I can form into patties at home and grill in a pan in just a few minutes. Top with grilled tomatoes and onions, along with some mustard, and you've just made a healthy burger!

5- Cereal Kaak: Most of them have oils, even the whole-wheat variety, to enhance texture and prevent breakage. This one contains no fat whatsoever, and I enjoy a couple of pieces with my morning cup of green tea.

6- Tuna in Water: It contains higher beneficial omega 3 fatty acids, because water and oil don't mix. While the one with oil, when you drain it, because oil and oil mix, you risk losing the healthy omega 3 fatty acids.

7- Unsweetened Raw Cocoa Powder: It's a staple in the Fit and Wit kitchen. I use it with the greek yogurt and in different recipes. One tbsp only contains around 10 calories and it's rich in antioxidants without the high fats and sugar calories.

8- Whole Wheat Pasta: Whether in swirls or shells, always pick the brown variety for the lower GI (glycemic index) and the higher fiber content.

9- Amaranth: I was surprised to find it in Lebanon! It's widely available in Latin America and India and closely resembles Quinoa. It's a very healthy source of complex carbs and it's rich in protein.

10- Whole Wheat Rice Cakes: I enjoy this with a tbsp of peanut butter or sugar-free jams. Makes for great pre-workout snack!

Q&A: Do I Burn Fat When I Sweat?

2015-02-04T19:02:00.000+02:00

"The only thing to do with good advice is pass it on. It is never any use to oneself." ~ Oscar Wilde

Read on for answers on some of the most commonly asked fitness questions on my weekly Q&A held on Djoe’s Fit and Wit!

Q: Does sweat really burn fat? Or is it just a common mistake?

A: Perspiration varies from a person to another. But it does NOT indicate fat loss. Generally, heart rate gives a better indication at burned calories and it can be measured with a monitor.

Q: Girls and fitness: What is right and what is wrong? Cardio first then weight training? Or Weight training only? Or Cardio only? Thanks!

A: A program that comprises both, weight training AND cardio at the same time is scientifically proven to burn more fat, lead to more dramatic results and body RECOMPOSITION which should be the ultimate goal of everyone.

Q: Which do think is better, Creatine monohydrate or creatine hcl? And which do you recommend?

Good evening Philip! Excellent question! I have taken both for a long time.. Although the HCL variety is marketed as being highly superior, I don't think the difference in price is worth it. Monohydrate is much cheaper and has worked for tens of years and most research papers, science and studies were conducted on it. However, one area the HCL might be better is when dieting for photoshoots, it helps pull almost all water intracellularly and not under the skin (water retention) for an extra lean and ripped look...(Doesn't mean monohydrate causes significant water retention either)

Q: How many exercises do you suggest for each muscle group per workout? For example if I am training chest and triceps in one day, would you suggest 3 or 4 different exercises for each muscle group?

A: Excellent question Miryam! If you're doing mid-to-high rep ranges, meaning 8-12, 12-15, or 15-20, then 3 sets per exercise, 3 to 4 exercises is sufficient, but that is generally speaking. Exercises chosen should be primarily multi-joint compound movements because not only those will exert you the most but also are scientifically proven to give best results in terms of fat loss and muscle gain.

Q: What is the best advice you can give someone that often goes through binging? (Mental and nutrition wise)

When it comes to binge episodes, I have three layers of advice.

First one: To surround yourself with positive people who encourage you to reach your goals and help you out rather than ridicule your efforts and try and push you away from them.

2- To eat smaller, more frequent meals with complex carbs and fibers.

3- If you find yourself to be tempted by certain foods at home, discard them, put them out of reach, control your environment and success is guaranteed.

Q: I feel I’m growing too big in size. I am currently lifting weights. I am thinking of stopping heavy lifting for now and work out 2 months insanity at home. If I don't get result, I will go back to the gym and prepare myself for summer. What do you think?

A: Hello Arthur, I would highly suggest that you keep lifting weights, because that helps boost metabolism like nothing else, and ultimately this will aid enormously with your body recomposition and fat loss efforts. Instead of stopping training, what I would tweak is the rest periods. Try not to have more than 45 seconds between sets, and aim for higher reps 12 to 15, and sometimes even up to 20 reps. rest less, do more reps, and i recommend that you do 3 HIIT sessions every week of 20, 25 minutes each time. Keep up the hard work and stay patient. Results will keep coming!

Bodybuilding: Cheapest And Easiest Sushi You Can Prepare At Home

2015-01-05T18:50:00.000+02:00

Problem? Many people find that eating healthy and nutritious food can be very expensive. I want to prove that you can eat on a budget and meet your macronutrient needs without burning a hole in your pocket. The protein content is high, and you get a taste of Japan for a penny compared to sushi. Also prepared in brown rice? Awesome! This is the first part of the get-fit-on-a-budget series.

Solution? The Tuna Ura Makis (Video)

What makes this so good?

1. It is quite nutritious and rich in protein

2. Easy to prepare and fun to eat

3. Made with brown rice instead of white rice which makes it a great, complex source of carbs

4. Inexpensive to prepare

Ingredients:nts

• Nori sheets (can be found at most local supermarkets)

• 1 can tuna in water

• Light mayo

• Mustard

• Spices

• Celery

• Onions

• Cooked brown rice

Directions:

1- Spread brown rice on a nori sheet. Add a drop of water to ease spreading the rice.

2- Add the drained tuna with the rest of the condiments and chopped celery and onions.

3- Add any other ingredient you desire.

4- Roll the nori, chop into pieces and serve immediately!

Djoe's Tip: Instead of tuna cans in oil, aim for the tuna in water variety. This is not just to decrease the fat content, but to get more omega 3 healthy fatty acids because the oil in the can mixes with the natural oils from the tuna, so when you drain the can, you will lose some of the omega 3s. However, because oil and water don't mix, when you drain the tuna in water, you won't be discarding any of the precious omega 3s.

*Photo courtesy of fast-ed.com.au

Bodybuilding Protein Hot Chocolate

2014-12-09T12:23:00.002+02:00

A hot cup of heaven.

What if I tell you that this hot chocolate rivals the ones served at designer coffee shops in Florence or those of Museo Del Chocolate of Cuba? It's hot chocolate bursting in creaminess, thickness and texture, yet contains no chocolate or sugar? Better yet, can be indulged in right before bed? Meet my invention and my best-kept secret: The Casein Hot Chocolate.

What makes this so good?

It is a perfect nutrient-dense powerhouse. With less than 200 calories, and most of which come from high-quality nourishing protein, it's just liquid awesomeness.
It tastes truly like a decadent hot chocolate. A true pleasure to savour in cold winter nights.
It's made primarily of casein protein which is a perfect choice before going to bed because it's a slow-release type of protein. not only will it curb the hunger and prevent the after-midnight munchies that destroy any fitness progress, but also supply your body with amino acids throughout the night, keeping it anabolic and preventing muscle-breakdown while supporting your gym efforts and nourishing your growing muscles.
It's easy to prepare. Just takes a minute.

Note: Casein protein powder consists of pure protein derived entirely from milk. Through a filtration process it is separated and then dried into powder, yielding healthy and pure casein protein powder free of cholesterol and fats.

What if I don't have casein protein powder?

You can omit the casein powder, but then the protein content will fall to 7 grams instead of 30.9 grams (as seen below) and the texture will be less creamy. If recipe is prepared without casein, then I suggest increasing the cacao powder to about 2 tbsps instead of 1 (to taste) and add 1 tbsp of Stevia sweetener to increase sweetness without adding calories.

Total macros per cup:

200 calories | Protein: 30.9 grams | Carbs: 15.6 grams | Fat: 1.6 grams

Ingredients

1 scoop of casein protein powder
1 tbsp unsweetened cocoa powder
200-250 ml non-fat cow milk (or almond milk) - The less the milk, the denser the hot chocolate

Directions

1- Heat the milk in the microwave. Should take 2 minutes or less to reach desired hot temperature.

2- Add the milk to a protein shaker. You can mix any way you please, but a shaker is best as it mixes everything in a few seconds while giving a beautiful creamy texture to the liquid with no crumbs forming.

3- Add dry ingredients: cocoa and casein powder. Be careful about closing the lid of the shaker fully while shaking at first because heated content will cause pressure. Instead, shake gentle to allow pressure to dissipate, then close lid of shaker before mixing vigorously for 15 seconds.

4- Pour into a cup and enjoy this sinless midnight indulgence.

Visual illustration of the magic

Bodybuilding: 5 Tips to Instantly Improve Your Bench Press

2014-11-10T15:03:00.000+02:00

While the bench press is thought by some to be just a kind of a male ego exercise, it is a core fundamental one indisputably excellent for developing upper body strength.

Why is that? When you bench press, it is not only your pecs (chest muscles) that are working, but also your anterior deltoids (front shoulders), your triceps and latissimus dorsi (back muscles).

Having said that, many do this staple exercise with bad form and not only risk injury, but also do not benefit the most from this move.

Some of my tips to instantly improve your pressing:

1- Arch Your Back: Next time you're on the bench press, arch your lower back while making sure your butt never leaves the bench and your neck is in contact with it at all times. This technique shortens the distance the bar has to travel.

2- Retract Upper Back: The way you retract your upper back (trapezoids muscles) is to try and bring your shoulder blades together. This will also decrease the distance the bar has to travel and help give you power.

scapular retraction

3- Push With Force: While the eccentric (negative) portion of the exercise should be slow and controlled, the concentric (pushing) portion should be done with power. To better generate more force, a tip that I use with my clients is the following: Imagine the bar is stationary, and instead of moving the bar, you're trying to push your body down towards the ground when pressing. This helps by engaging the back even more and helping you generate more force to lift the weights.

4- Feet On The Floor: How many times have you seen people doing a harlem shake with their feet in the air while bench pressing? There is something seriously wrong with it as it makes you off centered, drops your power and makes you prone to injury. Feet should be firmly pressed against the ground; this will help you generate more power.

5- Self-Doubt: Let's be honest for a minute. In most cases, we are capable of lifting more weights than we do, but fear of failure and doubting our strengths leave us in a comfort zone where no much progress is possible because we're not pushing ourselves enough. Have someone spot you, and arm yourself with confidence, conquer your fear, and break the self-doubt. Break the mental barrier!

Get benching!

A video posted by Djoe Mitri (@djoemitri) on May 5, 2014 at 12:49am PDT

A video of me bench pressing. Notice the arch in the lower back and the full range of motion. A proper technique is necessary to reach your potential and achieve your aspired results.

6 Tips To Transform Your Body And Get Into The Best Shape Of Your Life

2014-10-22T17:31:00.000+03:00

Train your brain! Today I was telling my client that the brain is a muscle like any other one in the body. If you want to perform your best in the gym and get the best out of your workout you have to think like an athlete.

My most important tip is MOTIVATION: Show up excited to get that workout in and don't just go through the motion! Remind yourself why you're there and work hard to get results!

BE POSITIVE: Replace that I CAN'T with I WILL! Your whole world will change I guarantee it!

BE PATIENT: Rome wasn't built in a day! If you're expecting to reverse years of bad diet and lifestyle in a week of training you've got it all wrong! Be patient and see the results coming slowly but surely!

DISCIPLINE: Any person can wake up with a good mood to work out one day and be in a bad one the next. Motivation alone is bullshit and will get you nowhere. WHEREAS if you discipline your motivation, then you will have carved the character of a fighter who gets what he/she wants by going after it regardless of how they're feeling because they're fixed on the goal!

FOCUS: Get into the zone! I don't care if your dog pisses on your new carpet or your boss won't like your project! Last night one of my clients came to our session overwhelmed by work. I told her: This too shall pass! Because it will! Keep the negativity out of your session and focus on the workout! It is so powerful. It is a form of meditation! It will clear your mind and set you free and give you one amazing workout.

Healthy Low-Calorie Chocolate Banana Ice-Cream

2014-10-18T12:31:00.001+03:00

Following our popular post: How to Prepare Creamy Ice-Cream with Just One Ingredient?, we bring you a mind-blowing very delicious guilt-free 100-calorie snack:

The Dark Chocolate Banana Nice-Cream.

Since most of us in the modern world lead quite some busy lives, we barely find ourselves with enough time to spend cooking in the kitchen, that's why at Fit and Wit we're always scratching our creative senses to bring you simple and easy recipes that can be prepared in no-time. We hope you'll love it and share it with your friends, family and loved ones.

Easy Directions:

We dip half a banana with a stick at one end in melted dark chocolate* (70%) then pop it in the freezer for a few hours before consuming.

Tip: As this Ice-Cream contains no sweetener whatsoever, it is preferable to use a sweet banana for a more delicious taste!

Let us know how good it turns out and we'd love to see your pictures and ideas.

The Best Personal Fitness Trainer in Beirut, Lebanon (Part 2)

2014-10-10T16:55:00.000+03:00

Let me ask you: If a client comes and they’re tired, anxious and depressed. They have been eating junk and haven’t slept well the night before, should I train them the exact way I planned to before?

The answer is no!

To put the answer in perspective, trainers really need to understand that personal training deals primarily with ‘people’ first then ‘training’ second. A personal trainer cannot deliver high value to clients each and every time if they don't consider all of their clients' systems... it's not only about muscles! All of the systems in the body are inter-connected during personal training; therefore, yes, personal training is ‘holistic’ in nature. A trainer needs to be aware of those factors: That’s what separates a great trainer from an average one.

Let’s talk a little Science

Humans have several systems that work together. They are:

The musculoskeletal system – our bones and muscles

The limbic system – the brain and our nervous system

The endocrine system – our hormones, gut and digestion tract

One might think that these systems are separate, but they’re all closely related. All of these systems communicate as one; they make up the entire control and response mechanism in the human organism.

As such, if you place a stress on one system, stress will be translated into another system. An example: If I yelled at you (stressed your limbic system), your muscles would tighten up. Another example is if you had just broken your leg and you’re in shock, you’d be anxious and fearful (both limbic system), and obviously you won’t be feeling like eating (endocrine response).

So, all of these systems interact. A stressor in one system has an influence on another system. Exercise is a kind of ‘stressor’ that improves many systems in the body at the same time. For example, how many times have you felt so well after exercising? Not only that, but research shows that alertness and mental performance improve with exercise.

Re-imagining physical training

Any ‘trainer’ can pass dumbbells around. A good personal trainer is much more.

A good personal trainer is part communicator, part psychologist, part physiotherapist, part researcher, part motivator who makes clients emotionally commit to achieve results; who provides space for clients to share their limbic stress through communication; a personal trainer discusses and improves the nutritional behaviors of his/her clients, and provides a joyful experience of training.

A personal trainer re-imagines the session to make it an amazing experience for their client each and every time.

If any trainer wants to be significant and have a purpose in their career – they should stop thinking about the monetary aspect of the fitness industry and figure out how to make people’s lives better. All of those who succeeded for real were problem solvers; they figured out ways to improve the lives of others. It is contagious and their own life will be better in return!

Also check part 1 of the article: hiring a personal trainer in Beirut

How to Eat Cinnamon Rolls Everyday Without Getting Fat

2014-10-01T16:16:00.003+03:00

I know these sweet and fluffy cinnamon rolls look too delicious with their heavenly drizzled icing; Imagine them hot and tender, bursting in heavenly aroma of spice and dreams. Healthy recipes of this treat float around the web, but what if I share a much better alternative high in protein, contains almost no sugar and full of fibres? Do we get a round of applause around here? Thank you!

Meet the next best thing:

Quest Protein Bar - Cinnamon Roll Flavor

To understand why it's so good, let's take a good look at its nutrition panel and ingredients profile:

Check the ingredients: Mostly just protein isolate, prebiotic fibre, almonds, water and erythritol!!

Facts:

Contains only 1 gram of sugar
Contains a whopping 17 grams of fibre, which is nearly half of the recommended daily value. Fibre will promote healthy bowel movement and provide satiation making you feel fuller for longer when consumed
The protein in the quest bar is sourced only from whey protein isolate sources, which are among the purest available in the market. Most other protein bars derive their protein from concentrates, which are less pure, cheaper and much inferior in quality.
The whole bar contains just 3 grams of carbs!

Now, let's compare Quest Bars to other available quest bars on the market:

Pick most protein bars and you'll find huge list of ingredients; mostly chemicals and artificial ingredients that you can't even pronounce. Quest bar on the other hand is the healthiest you could find on the market and is my protein bar of choice; whenever you're on the go and want a healthy and nutritious snack that is actually good for you and helps you in your body recomposition and fat loss efforts, it's the right choice.

Also, most other protein bars are masked sugar candies and their makers add useless gelatine to their bars in order to bump the protein profile while making the bars very cheap to produce to raise their profit margins!

So, there you have it, Quest Bars are a great to snack on whenever you want a healthy and tasty treat full of protein, fibres and very low in carbs! In good health!

Literally swimming in a sea of Quest Bars of all flavors

Bodybuilding Secrets: Blueprint of a Natural Ripped Physique

2014-09-30T11:20:00.001+03:00

How can you build a beautiful ripped body without the use of any drugs whatsoever, when others are failing and resorting to harmful and toxic anabolic steroids?

The answer requires a deep understanding of the biomechanics of the body, a bit of chemistry, fitness nutrition, proper supplementation, workout-techniques and it all requires discipline. I have built my body on the foundational integrity of health and strength so for me not only would it be an oxymoron to consume drugs and other toxic substances, but also hypocritical.

There is a reason I was able to sculpt a strong and ripped physique without the use of any drugs whatsoever.

There is a reason I can do that while staying natural, like life itself.

There is a reason I eat 7 to 8 times a day while staying lean at 5 to 6 percent body fat almost year-round.

There is a reason I can put on quality lean muscle while staying a fat-burning machine at the same time.

There is a reason I take 6 grams of fish oil a day.

There is a reason I have been taking a high quality multi-vitamin for years.

There is a reason I train legs with high volume twice a week.

There is a reason that even with my knee injury, I didn’t stop going to the gym a single day.

There is a reason that whenever I travel, I book an apartment with cooking facilities.

There is a reason that even when I’m on a different continent, I still get my training done.

There is a reason that whenever I eat out, I ask to customize the dishes at the restaurant to my liking and body needs. I pay the money; I decide what I want to eat.

There is a reason that I employ advanced training techniques such as drop-sets, supersets, rest-pause, 1-10, and extended sets in my training.

There is a reason that my rest periods in the gym are timed to scientific precision.

There is a reason I always stretch before and after my training using SMR (Self-myofascial release) foam-roller.

There is a reason I train with high volume, up to 50 repetitions and next day do completely the opposite.

There is a reason I utilize periodization in my training and make strength gains, size gains, and lose fat at the same time.

There is a reason I don't allocate time to chit-chat in the gym when I'm training.

There is a reason I always take a whey protein shake 30 minutes before training.

There is a reason I consume a low-glycemic piece of fruit with it.

There is a reason I consume 30 grams of fast-digesting carbs like Skittles, dates or white potatoes immediately after training.

There is a reason I always eat a meal that includes carbs after training, even if it’s midnight.

There is a reason I add exactly 5 grams of branched amino acids to my post-workout shake.

There is a reason I have a cup of black coffee 15 minutes before workout.

There is a reason I am able to help my clients achieve mind-blowing results in just a few months, while some of them had been going to the gym for years without any results.

Don't take my word for it! Check what Mouhammed Soueiddeine said: Three weeks with Djoe is equal to three years on my own!

Check some of the success stories. Testimonial videos are coming soon!

However, the main reason why I can build a great physique all naturally, without the use of any drugs whatsoever, while many others fail lies in the understanding of science, chemistry, nutrition, bio-mechanics, years of experience, research, anatomy, discipline and passion.

The Benefits of an Early Morning Workout

2014-09-29T11:19:00.000+03:00

It's a beautiful slightly gloomy rainy autumn day.. Staying in bed might sound tempting, snuggled in the warmth of your mattress, however, a morning workout might just be the little change you need that will make a world of difference. Read on for the details.

1. Mental Clarity:

Even if you look like a zombie after you go out of bed, once you awaken your senses and start to exercise, you're going to have great mental clarity and focus, which will pump you up for an awesome

and effective workout session much better than one you would have after you're tired and drained of work in the evening.

2. Equipment:

My invigorating training session at 9 in the morning after already giving two private training sessions and two online consultations. Early workouts ---> more time, more productivity

3. Metabolism Boost:

According to research, high-intensity morning training sessions keep your energy levels high and metabolism boosted for the rest of the day.

4. Increased Productivity:

5. Time For Other Activities:

Since you have a life, you'll get to spend more time doing other things in the afternoon like reading a book or catching up with your loved ones after work instead of working out.

Build These 6 Habits and Get a Solid Six-Pack

2014-09-14T15:11:00.000+03:00

If you are sweating your heart out in the gym, tossing a lot of dumbbells around, reading about different

diets and not sure which one to follow, using a lot of tricks and gimmicks someone swore to you about, but the results somehow still refuse to come and you can’t get a ripped body, you are not alone. What should be a simple process has gone a bit too complicated especially with so much contradicting information around. It's time to stop and think what possibly could be holding you back. Analyzing my clients' lifestyle, their behavioral patterns and how they spend their days is a method I employ in my holistic approach to personal training to help people get outstanding results naturally. You should take a step back and analyze your habits as well. Let me help you with some pieces of advice:

Things to remember to get a solid six-pack:

Discipline Your Motivation.
Have Breakfast.
Control your food portions.
Keep a workout journal.
Sets Goals.
Train with a partner.

Discipline your motivation

Motivation fades according to your mood and how you're feeling, but discipline is rock solid. I have long told my friends and clients that a bad training program consistently followed is better than a great training program executed only every now and then. When you stick long enough to your training program, magic happens: your motivation becomes a deeply embedded discipline and you will definitely see results. Guaranteed. Everyone, including dedicated athletes and fitness enthusiasts like me don't always feel like working out, but we do it anyway. It’s all about trusting the process. to fail or to succeed is mental and it comes from within. There's no denial that once you have allocated time to train, the training program chosen is of great importance, especially that it has to match your own goals and needs. Always look for programs that are suitable for you and appropriate fitness level.

Have breakfast

Breakfast is hands down of the most important meals of the day. There research is out there: if you regularly skip eating breakfast, you’re more likely to stay out of shape, put on excess weight and have your dream to get a sexy body and a chiseled six-pack completely shattered. Your metabolism kicks off and so does the fat burning process when you have a quality and nutritious breakfast first thing in the morning, your energy levels rise and you're ready to conquer your day.

Control your food portions

It's easy to go overboard when eating without knowing how much of what you should be consuming. As a general rule, you should limit your protein intake, such as chicken breasts, steak or fish, to the size of the palm of your hand, the carbohydrate intake to the size of your closed fist, and as healthy fats are calorie-dense, to just consume a handful of nuts, or if you're having oil in your salad, to just add one tablespoon. Make sure to consume your vegetables, especially the fibrous ones such as broccoli, as they help keep you fuller for longer, thus minimizing the chance of you having sugar cravings a while later.

Keep a workout journal

Every little meeting at a corporate environment requires briefing and debriefing. Even if you're driving to see your aunt, you have a clear idea where you're heading. Why should training be any different? You need to closely monitor your workouts with precision. You don't have to be traditional like me and use a pen and paper. You can use your mobile phone's Notes application, word documents, or websites to put you in control of the process. Anything that is convenient to you. Monitor your workout duration too and you will quickly see how you will train more intensely, with better sharpness, direction, focus an intensity. Instead of those two hours of chatting with a few minutes of training every now and then, you will train intensely for much shorter time and separate yourself from most gym-goers: you will actually have results!

Set Goals

Goals you set should be S.M.A.R.T.

S for specific.

M for measurable.

A for attainable.

R for realistic.

T for timely.

When you hold yourself accountable and have a goal of dropping 1 pound of fat a week, you are more likely to realize it if it's clear in your mind. Always keep your goals realistic and achievable. Rome wasn't built in a day. Set small realistic goals and achieve them one at a time, and with time, when you zoom out the picture, you will see that the pieces are coming together and you're a true achiever!

Train with a partner

Everyone has their worries and a stress weighing them down in their lives. Training with someone can make you more focused, make the exercise more fun, will help push you harder, and in turn get better results and bring you closer to your dream body. Look out for a friend with similar goals or a qualified personal trainer that can help you reach your goals. It is incredible how enhanced your results will be when you have someone to hold you accountable and push you hard.

How to Lose more Fat and Build more Muscle in Less Time?

2014-09-06T11:50:00.001+03:00

One of the most important variables in training program design that can make a world of difference when it comes to the results you get is pretty simple and straightforward to implement.

That variable will make your training a lot more intense and induce a metabolic stress, enhance your endurance, your VO2 max and your aerobic and anaerobic capacity.

That variable, if properly tweaked, it can make your workout a LOT more effective. It is: rest time.

I have consistently been using it on myself and my clients and have been getting great results.

Not only can it substantially help in fat loss but also muscular development. Yes, that's true and my years of experience in the gym, my experiments on my body as well as those of my clients, and reading a lot of research behind it all support it well.

I have long advocated the following philosophy: Get in, get it done, and get out.

Not only will it make your training more effective, but also a lot shorter, giving you more time to do other things in your life than be spending long hours at the gymnasium.

Even to the people seeking more muscular development can benefit immensely by shortening their rest time and keeping it under a minute.

Actually if the same muscle groups are forced to work with minimum recovery it can lead to faster development of metabolic and hypertrophy-related adaptations in the muscle.

Fitness Expert and International NASM Certified Coach, Djoe Mitri

Read how I changed my own life here
Check the results of some of my clients here
Check my motivational video here
Like my Facebook Page for daily motivation, tips, recipes and information.

References to the research:

-Parra J, Cadefau JA, Rodas G, Amigó N, Cussó R. The distribution of rest proofs affects performance and adaptations of energy metabolism induced by high-intensity training in human muscle. Acta Physiol Scand. 2000;169:157-165

- McCall GE, Byrnes WC, Fleck SJ, Dickinson A, Kraemer WJ. Acute and chronic hormonal responses to resistance training designed to promoted muscle hypertrophy.

- Ratamess NA, Falvo MJ, Mangine GY, Hoffman JR, Faigenbaum AD, Kang J. The effect of rest interval length on metabolic responses to the bench press exercise.

How to Prepare Creamy Ice Cream With Just 1 Ingredient?

2014-09-03T19:47:00.000+03:00

A true indulgence in all its glorious creaminess powered by me. And it's made of only 1 ingredient: Just Banana!

It's so simple to make that even if you can't do your bed in the morning you can still easily prepare this one!

So, what if I told you that all that glorious creaminess can be prepared in about 1 minute, the texture would be amazing, the flavor quite exquisite and WITHOUT needing to add any artificial flavoring, sugar, sweeteners, or other ingredients?

Yes, all the magic lies in the BANANA.

Directions:

1- Take a large ripe banana, peel it and cut it into small coins and place in the freezer for 24 hours.

2- Take out, and using a food processor blend it well. Keep blending it until it gets real creamy.

3- Place into a plate, and eat immediately!

An awesome idea?

Mint Chip Ice Cream:

How about blending it with a few drops of peppermint oil and some dark chocolate chips?

Chocolate Coconut Ice Cream:

How about adding a tbsp of unsweetened cocoa powder, and some unsweetened coconut flakes while in the blending process?

Peanut Butter Raisin Ice Cream:

How about adding a tbsp of peanut butter in the blending process and then throwing in a few raisins at the end?

Get Creative and share your ideas!

Hiring a Personal Fitness Trainer in Beirut, Lebanon

2014-08-18T19:03:00.000+03:00

Because when working with a personal trainer you're not only investing your money, but also your valuable time and putting your health on the line, take a minute to consider the following points when hiring a personal trainer:

Tip number #1- Health concerns

First and foremost, would you go to a doctor if he has no degree and has never been to medicine school? I guess not! Then why would you hire just any trainer and entrust him with your health, knowing that you see him a lot more than a doctor?

Tip number #2- Trainer Credentials

Again, it's your health we're talking about.That great shirt you bought the other day is going to fade, and your phone will be old technology next year, but your body is here to stay, and it's the only garment you will wear for the rest of your life. It's your responsibility to always ask your trainer for his credentials and check them on the website of his organization (certification body) to make sure they're valid.

Tip number #3- Trainer Knowledge

Not only do good trainers earn certifications, but they also spend a lot of time and money on attending costly seminars abroad to enrich their knowledge with the latest research. Fitness is an industry that is constantly bombarded by all kinds of myths (bro-science) and manipulated research. It is considered essential for any good trainer to always be exposed to all research, to arm themselves with new information and to always be reading about new training methods, workout principles, new nutrition findings, and to expand their knowledge with science and books to be of value to their clients. Don't hesitate to ask your trainer questions and get a feel of how immersed and passionate is he about training people and getting them results.

Tip number #4- Experience

Certifications without results are pure literature. Ask your trainer to show you the success stories of his clients. Their before/after pictures. It can speak volumes about how knowledgeable, experienced and dedicated your coach is. It can also mean they will get you results instead of waste your time at best and chronic injuries at worst.

Tip number #5- Communication

Your trainer should have the ability to communicate well: to truly understand your fitness goals, and work with you to achieve them. To listen to you, and to know how to communicate his training philosophy to you so that you see best results.

Tip number #6- Ethics

Because your trainer is likely to become your friend, trust ensues. A trainer should not share your personal information with others, or your pictures on social media without your consent.

Check part 2 of the article: The best fitness trainer in Beirut

Homemade Cashew Butter Recipe

2014-02-27T19:12:00.000+02:00

Based on popular demand, here it is. I use raw unsalted cashews. I salt them myself to my liking. I preheat the oven and spread on a baking sheet. I roast them for 15-25 minutes, being careful not to burn, while stirring them every now and then. The darker you roast your cashews, the stronger the flavor of the butter. Remove from the oven, and once cool, put the cashews in a blender or a food processor. They will go through stages before turning into peanut butter consistency.. It will look like dark flour, then coarse crumbs until it pulls together as butter. Stop and scrap down the sides every so often. If you want the cashew butter to have a smoother texture, add a little bit coconut oil or vegetable oil (not olive oil) in the final stages of blending. It's all a matter of personal choice. From Djoe with love. Bon appétit, sinless sinner.

P.S: Check my Instagram video below to get a visual illustration on how I prepare this delicacy.

Healthy Protein Labneh Mankoushe

2014-02-24T16:39:00.001+02:00

My morning sweet tooth tends to knock me down and drag me into the kitchen every morning for my sweet and healthy protein waffles, but sometimes my taste buds disobey and I end up preparinrg something beautifully salty instead.

This mankoushe is not only healthy, a macronutrient powerhouse, providing a balanced ratio of protein, good fats, complex carbs and fibers, but also is easy to prepare and tastes lovely.

So, how to prepare this Labneh and Thyme Morning Protein Mankoushe?

1- Blend two egg whites and 1 whole egg, along with spices of your choice (I use Mrs. Dash) and a 1.5 TBsp of oats.
2- Pour the mixture into a pre-heated pre-greased pan and cook for about a minute.
3- Flip the omelette.
4- Spread some fat-free Labneh and sprinkle thyme on top
5- Slide into a plate and enjoy with tomatoes and fresh mint!

My Healthy Waffles Recipe

2014-02-16T15:39:00.002+02:00

Yields 3 servings Calories: 116 Protein 12.7g | Carbs 10g | Fat 2.5g

Ingredients

4 egg whites

1 whole egg

two tbsp granulated sweetener

1/2 scoop protein powder (flavour of choice)

4 tbsp of oats (kind does not matter)

dash of cinnamon

1/2 tsp baking powder

1 tsp pure vanilla extract

1 tbsp greek yogurt (or 1 tbsp of salt-free fat-free labneh)

Directions

Blend all the ingredients in a blender until a batter of smooth texture is formed

Heat your waffle iron and grease by spraying lavishly with PAM fat-free cooking spray

Pour part of the mixture into the waffle iron and wait for a couple of minutes until it completely bakes

Remove from waffle iron and top with strawberries, light whipped cream and light chocolate sauce

¡Sahten! Enjoy!

Note:

The waffle iron can be found at most home appliances stores for an affordable price. Shoot me a private message if you want to know where I got mine from.

A lot of time goes into preparing the recipes and writing the articles. If you enjoyed reading and want me to keep writing useful articles like this one, please click on like and share it among your friends.

Should you have any question, feel free to post it in the comment section below and I'll answer them as soon as I can.