Follow @nicky__fitness on Instagram for Fitness content, Education & Free videos
This part of the website is where you can learn fitness tips and gain knowledge about health and fitness, from reading and watching fitness videos.
Education is a big part of fitness and I'm sure you will gain a better understanding after viewing the content below - enjoy!
From home workouts to goal setting, from workout videos to magazine articles, from Ramadan tips to sports events, we have got you covered!
Something you want help with? For any questions you have, send an email to
There are many more workouts nd training tips on @nicky__fitness Instagram.
These are unprecedented times. The world is on lockdown as we try to reduce the spread of COVID-19.
The gyms are closed and we have to stay at home to stay safe. But that does't mean we can't exercise. Besides, if we didn't exercise, we would lose our gains. We would lose all that hard work that we put in before and I for one, will not want to do that.
I've been busy during Quarantine, putting together "Home Workouts" you can do, using little or no equipment.
Because it helps people stay sane. It helps people stay active which then makes them more productive.
Standing at 828m tall, the Burj Khalifa in Dubai is the worlds tallest building. It has 163 floors and your challenge (and mine) is to run up it.
I did this challenge (see image above) in my apartment building. It is 9 floors high so I had to run from Ground floor to 9th floor, then walk back down for a total of x18 times (plus a one more floor)
It's a great challenge mentally and physically. However, if you live in a taller building, you have an advantage and it is less tedious or repetitive. Give it a try and let me know how you get on.
As well as doing challenges, I have been filming live workouts each day which have been posted on the instagram page @nicky__fitness
We filmed and posted 84 Bodyweight exercises in 14 days for you to follow.
Then people started to purchase their own gym equipment to use at home, so we decided to help encourage people to use that equipment, by showing them what exercises and workouts they can do.
We filmed another 64 exercises with home equipment in 16 days, which you can copy and do at home.
All videos are posted on @nicky__fitness instagram page.
We have to be smart if we want to avoid putting on the extra kilos of weight at this time. Many people are working from home, which is great. It’s really important that we self isolate. But from a health perspective, what does working from home mean?
If we are following government guidelines and not going out, we are less active. If we are not walking (back and for to the fridge x10 times a day doesn't count), if we are not going to the gym, playing sports or exercising then we are likely to be sitting down more, snacking more and therefore eating more. What happens then? It’s obvious, we will gain weight.
If you’ve seen social media recently, many people are filming home workouts you can do, which use little or no equipment. These are great to do because they get you moving. They increase your heart rate, burn calories, get the muscles firing and keep your brain active. I’ve been filming home workouts everyday which can be found on my Instagram page @nicky_fitness. There are 84 bodyweight exercises you can follow and a load of different HIIT workouts using little equipment such as dumbbells, kettle bells, a step and resistance bands. There’s a lot of content on there which can benefit everyone at this time.
Are home workouts ‘better’ than going to the gym? Of course not, that’s why gyms were created. However, home workouts help you to stay fit (and sane) during quarantine. Before we go through some of the most effective exercises you can do at home, lets think of the benefits. If we do 30 mins of exercise, that is 4% of your day. I’m sure you can make time for this. All of the exercises below can be done without any equipment, you just need some floor space.
Round 1 = High knees vs Squats
Round 2 = Mountain climbers vs Push ups
Round 3 = Glute bridges vs Abdominal heel reaches
Round 4 = Skater vs Lunges
Round 5 = Burpees v Plank foot taps
The above = 10 exercises. How you plan to use these exercises is up to you. For example, you could do each round 2-3 times then move on to the next. Alternatively, you could do round 1-5 then rest an repeat that 2-3 times. Feel free to add weight to make it harder if you want that progression. If you are unsure of the exercises, you can check out my Instagram for the videos.
I’m sure that you will feel better after doing these exercises. It will help release stress, release endorphins and make you feel good. It will also help you stay sane and make sure you don’t lose all of your progress. Summer is just around the corner.
Having worked with a number of different clients over the years, it is evident that we always want to win or succeed. Not necessarily against others but more against ourselves and that is great, but sometimes we must fail.
From a fitness perspective, let me explain. Imagine you want to get stronger legs so you Squat. If you do that regularly, lets say x3 times a week, you will see change. But, it will take you longer to get results if you keep the weight the same and don’t increase to challenge yourself. It will take longer if you stick to the same amount of repetitions or the same exercises all the time. This will cause the body to plateau because we have adapted to the training.
Most people will follow the 3 sets of x10 reps. This is basic resistance training methods and there are more advanced methods to follow. But the reason we continue to do this, is because we know we can do it. We know it is achievable and we want to complete it to feel good about ourselves. Realistically, we are doing it because we are happy in our comfort zone. We might increase the weight slightly but we only do what we think we can do, which again means results take longer.
Why should we fail? Well, when we fail in life, we normally learn a new lesson or see things from a different perspective. Then we try to evaluate and analyse what went wrong so that we don’t do it next time. However, in the context of the Squat example above, if we increase the weight that we lift and we fail, where we may only do 6 reps instead of 10 which we were aiming for, we actually create a new stimulus. This triggers the muscle to work harder causing more muscle fibres to be recruited. This can tear the muscle which is part of the tear and repair cycle, of how a muscle develops and gets stronger. This principle is known as overload. Even if we fail, we don’t get the number of repetitions or we find it a lot harder than before, that’s ok, because we are trying. We are also preparing our mind and body to do it, so the more we try, the easier it becomes.
New Year, new you doesn't work. We set unrealistic goals, we expect results too soon and we make such drastic changes to our daily routine through training and nutrition, that we burn out too soon and are unable to sustain the ‘healthier lifestyle’.
When we fail, that's a good sign. That is how we progress and that is how we grow stronger (as cliche as it sounds, it’s true) It also allows us to push our body to its maximal potential, which most people don’t know or have never experienced before because they are too happy wanting to change but also wanting to stay in the comfort zone - of which, you can’t have both.
So if you take one thing away from this article today, remember this…You are not failing, you are challenging yourself to do more than you have done before. And that is a positive step in the right direction to achieving any goals.
When it comes to health and fitness, many people think they are being good, but actually they could be doing a lot better, just by listening to their body. Sometimes good is ok, it’s average. For example, you might be exercising regularly, eating the right foods, cutting down on smoking and drinking alcohol, getting up earlier to go to the gym…which are all great by the way, keep doing that. But you might still not be achieving your goals. WHY?
Last months article spoke about BMR which is our Basel Metabolic Rate and RDA which is our Recommended Daily Allowance. Both are key if you want to improve your nutrition and both are tailored for every individual. Understanding these two factors will have a big impact on your health. But there are other factors which contribute to our success.
This months article will get you to think. First of all, I have a little quiz for you to do. I want you to choose which word you believe, is the most important out of the 3 questions below.
I will reveal the correct answer in next months article, so stay tuned. Going back to the reason WHY. From my experience as a Personal Trainer, having worked in the fitness industry for over 10 years, in management and now as a Trainer and Tutor, we often hear people talk about question 1 above, Nutrition and Exercise. People will say Nutrition is 70% important, Exercise is 30%. You need to be in a calorie deficit for the body to break down and burn fat. You need to track your calories and macronutrient breakdown of Carbohydrates, Proteins and Fats etc. I’m not disagreeing with the above, but there is more to it.
Think about the amount of times you have started a diet. Monitoring what you eat, trying to be good by cutting down on big portion sizes. Eating salads for lunch, not having dessert after dinner. You need a fair amount of discipline to do this and to sustain this mindset. More often than not, we start this but we slip back into old habits and routines, which ultimately affects our goal and our health. Before you know it, you’re back to square one again.
Then there’s exercise. From my previous articles, you will have read that this doesn't have to be running on the treadmill for 30 minutes. It doesn't have to be boring, it just has to elevate your heart rate and increase your core temperature to burn calories. Think about how many times you have joined a gym, gone out for a jog, started a training programme but then lost interest and stopped. Before you know it, you’re back to square one again.
One thing which connects Nutrition and Exercise together is sleep. I’ve listened to a lot of podcasts lately from Professors and Doctors, who say that optimal sleep duration is 8 hours a night. When we sleep, our body is healing. Muscles are recovering, the nervous system is relaxing, the digestive system is breaking down food, the endocrine system is regulating hormones and so on.
If we don’t get enough sleep, we are tired. Our stress levels increase, we become more hungry, quick tempered, our performance drops, there is a decrease in our hydration and energy levels. So here’s what I want you to do. Keep on top of your Nutrition and your Exercise but monitor your sleep. It will make a big difference to your body and you achieving your goals.
Visit my Instagram page @nicky__fitness for more information.
Nicky Fitness would like to wish all clients, friends and families of Dubai EID Mubarak. Best wishes for the year ahead!
Even though it is still summer time and extremely hot outside, you probably have a Fitness or Health goal you want to achieve?
Exercising should be fun. You should first start with bodyweight exercises before you do resistance machines or free weights. This is important because it develops a basic level of strength. If you are heavy, your bodyweight may be hard, therefore I will give you alternatives tips which you can do.
My Top 5 Bodyweight exercises are shown below. For more fitness tips, keep checking out our page. You can follow these Bodyweight exercises after you have done your warm up and mobility exercises. Once you are warmed up, proceed with the following -
Start with feet slightly wider than hip width apart. Turn your toes out a little and keep your chest up. From there, bend your knees whilst keeping your back in neutral spine (not curved) then push through your heels to stand back up. Try to do this 10 times. Rest and then repeat for 3 sets = 30 reps. You should feel this working the muscles in your legs. Easier option is to do half range reps so don’t go down too low.
2. Push Ups
On the floor, facing down, extend your arms and hold that position. From there, bend your arms to bring your upper body closer to the floor. Then push back away from the floor. There are two options, number 1 is to perform this exercise on your knees. Number 2 is to perform this exercise on your toes. Aim to do this 10 times. Rest and repeat 3 sets = 30 reps. You should feel this in your upper body, mainly the chest, triceps on back of the arm and front of the shoulder. Easier option is to do push ups on your knees so they are resting on the ground for better stability.
3. Sit Ups
Also on the floor, but this time in a lying down position facing the sky. Bend both knees and keep your shoulders flat on the ground. From here, place both hands on the top of your thigh. Then aim to slide your fingers to the top of your knees, in a sit up position. Try not to twist your spine but keep it straight as you reach forward. Do this 10 times. Rest and repeat for 3 sets = 30 reps. You should feel this working your abdominals in your stomach. Easier option is to start with your hands lower down on your thigh then work up to reaching past the knee.
This challenges your balance, whilst working your legs. You need to set up with a split stance, one leg infront of the other. Make sure both feet are facing forward and hold still. Then bend your back knee to the floor, whilst keeping your back straight and posture up right. You can start doing half reps as the easier option, then build up to full range where you go all the way down. Aim for 10 reps on each side = 20 in total then repeat for 3 sets = 60 reps.
Probably one of the most dreaded exercises…why? Because it’s hard and holding your body flat in a still position for a period of time can be uncomfortable. Start in a lying position facing the floor. Then rest on your elbows with your legs straight so you are up on your toes. From here, keep your back flat in a ‘plank’ position. Try to focus on balance by holding as still as you can. You can drop down to your knees if it gets too intense. Try to do 30 seconds, then adjust the time accordingly depending on how easy or hard you find the exercise. Repeat for 3 sets.
Find something you enjoy doing. Something that is fun and involves exercising. This could be re-living your childhood days and taking up old hobbies.
Make exercise and your health a lifestyle change!
For live updates and videos, follow @nicky__fitness on Instagram
Gone are the old days where the traditional method to lose weight would be to run on the Treadmill or spend an hour solid doing Cardio...that's just boring!!!
Of course, it has it's benefits. By doing that you will:
But in this day and age, many of us don't have the time to spend doing boring cardio. And also, if something is boring and we don't enjoy it, then we are less likely to stay focussed and keep it going.
So, if you are trying to lose weight and all your currently doing is cardio. STOP
You need to incorporate some Strength training as well. Unless you want to lose weight but look shapeless and flat like a pancake.
Legs are a big muscle group, the main muscles are the Quadriceps, Hamstrings, Gluteus Maximus, Gastrocnemius & Soleus.
Training legs will increase your heart rate. This is good as it will help get the blood pumping to the muscles and it will burn calories. You need to focus on technique, speed of movement and repetitions. Once you have mastered this, then you can increase the weight.
You may find that you are out of breath from doing the exercises in the video below and that's ok, do what you can and give yourself recovery time in between sets and exercises.
To lose weight, along with good Nutrition, you need to train the big muscle groups effectively. Most leg exercises are compound moves which help increase your metabolism and get you sweating, so grab your trainers and go TRAIN LEGS!
The Ladder is a great piece of equipment to improve speed. SAQ means Speed Agility Quickness, which helps to enhance Type 2 muscle fibres to make us move faster!!
Watch this short video showing some different exercises I do with my clients.
A lot of people can't. They are unable to support their bodyweight using just their arms.
This short video, shows different Push Up variations, that can help you get stronger and better at performing them. All you need is your body weight and a resistance band.
There are 4 levels here...
Beginners: On your knees
Intermediate: On your knees with band
Advanced: On your toes
Expert: On your toes with band
See more videos on our instagram page @nicky__fitness
As a Fitness Columnist and writer for Outdoor UAE Magazine, there are many ways in which we can keep fit.
This ranges from gym based exercises, bodyweight exercises, group classes, bootcamps to outdoor exercises.
You can also find articles I have written for SFME magazine with video content on their Youtube channel. Preparing you for big events in the Middle East calendar such as getting through a Triathlon and training during Ramadan to name a few...
Read the article and watch the fitness videos.
This helps create a clear vision of the exercises, the form and technique used along with the speed of movement.
Check out the video link below...
Many people believe that they have to be a member of the gym to get fit and be in shape...wrong.
Many people believe that they don't have the time to train and exercise, also, wrong!
Here are some fitness tips for you. You can use your own bodyweight as your resistance and you can do it in your own home. All you need is some floor space.
Exercising for 20-30 minutes a day, isn't that long and the benefits are worth it!
Depending on your goal and if you have an injuries, you can follow these exercises below. Bodyweight training is a great way to improve fitness, strength, range of movement, flexibility, posture, core strength, help lose weight and it can also be fun!
Once you understand the exercises above, you can progress each one and then take it to the next level which is calisthenics (as shown in the image on the side - the human flag)
Any questions you have about bodyweight training, send us an email and we will get back to you email@example.com
More videos and content can be found on Instagram @nicky__fitness for more live exercises you can follow.
No Equipment = No Problem
Give this Bodyweight combination of exercises a try. It targets your Quadriceps, Glutes and Hamstrings. For more fitness videos check out the other tips on our page.
You can do x3-5 sets of 10-20 repetitions on each exercise.
Remember to focus on control and technique in order to maximise the time under tension and the range of movement.
Target those Obliques to get a more chiselled waistline. Focus on the side of your body, your internal and external obliques for tightening your core. Watch our Fitness Videos for tips on how to get a narrower waist.
Heart Rate monitors are a great tool to monitor the intensity of your training along with your fitness levels. Certain exercises elevate the Heart Rate, whereas certain exercises decrease the Heart Rate.
Find what works for you, whilst wearing a MyZone belt.
Check out my 'Aim to Maintain' Ramadan Fitness video to ensure you don't lose your strength and fitness levels during the holy month.
Unleash your Ironman is a training video that help give you tips to prepare yourself for a Triathlon. You need to have a basic level of fitness to begin.
It covers the 3 disciplines