.svg){kind=icon}
Hot Shots
What do you start your day with?
What do you start your day with? - most of the time I start it with a double espresso followed by a breakfast. A few times a year I realise that the amount of coffee I drink has gone up from having one in the morning…to 2 or 3 in the afternoon. That’s when I’ll cut out caffeine for a few weeks.
My substitution is the following recipe HOT SHOTS:
1 tsp cayenne pepper
1 tbsp apple cider vinegar
5-8 g fresh ginger root
Juice of 1 lime
3-5 ice cubes
Put it all in the nutribullet and mix for 30-40 sec
Drink it as a shot!
If you want a healthy kickstarter to your day try this spicy shot out. Warning!! It’s F***ing hot! The sensation is not the same as having a nice cup of coffee but it sure wakes you up! I feel like I can take on anything, like it gives me super powers as the hulk or I can smash a wall with my head. <<< warning!! don’t smash your head into a wall, there is no scientific prove you can break the wall >>> Just saying it gives me a epic rush - out of my personal experience ;-) On the other hand, there are some health benefits of cayenne pepper and ginger that are scientifically proven. The active ingredient in cayenne pepper is capsaicin. It also gives them their hot taste. In fact, how hot a cayenne pepper is depends on its capsaicin content. The more capsaicin it contains, the hotter it is.cb1cb21. May boost your metabolism It makes you burn more calories per day by the increase of heat your body produces after consuming capsaicin through a process called diet induced thermogenesis which raises your metabolism. But while capsaicin boosts your metabolism, the overall effect is small. People who used it regularly, built up a tolerance and didn’t keep the same benefits, as their body adapt to the effects. 2. May aid digestive health The active components may provide many benefits for your stomach. It can help boost the stomach's defense against infections, increase digestive fluid production and help deliver enzymes to the stomach, aiding digestion. It does this by stimulating nerves in the stomach that signal for protection against injury. We used to believe that spicy food could cause stomach ulcers, a study shows that the capsaicin in cayenne peppers may help to reduce the risk of stomach ulcers 3. Can help reduce hunger Many studies show that capsaicin helps reduce hunger https://www.ncbi.nlm.nih.gov/pubmed/10743483 https://www.ncbi.nlm.nih.gov/pubmed/26686003 https://www.ncbi.nlm.nih.gov/pubmed/19345452
How this happens is not completely clear, but one study shows that it reduces the production of the hunger hormone ghrelin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695870/
Benefits of ginger The health effects of ginger are well known.
It can treat a wide range of diseases via immunonutrition and anti-inflammatory responses.
The anti-inflammatory effect of ginger, can reduce muscle pain after intense physical activity.
The anticancer potential of ginger is well documented and its functional ingredients like gingerols, shogaol, and paradols are the valuable ingredients which can prevent various cancers.
It improves cardiovascular disorders, diabetes mellitus, and gastrointestinal health.
Cayenne pepper https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/
Ginger https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
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ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
What do you start your day with? - most of the time I start it with a double espresso followed by a breakfast. A few times a year I realise that the amount of coffee I drink has gone up from having one in the morning…to 2 or 3 in the afternoon. That’s when I’ll cut out caffeine for a few weeks.
My substitution is the following recipe HOT SHOTS:
1 tsp cayenne pepper
1 tbsp apple cider vinegar
5-8 g fresh ginger root
Juice of 1 lime
3-5 ice cubes
Put it all in the nutribullet and mix for 30-40 sec
Drink it as a shot!
If you want a healthy kickstarter to your day try this spicy shot out. Warning!! It’s F***ing hot! The sensation is not the same as having a nice cup of coffee but it sure wakes you up! I feel like I can take on anything, like it gives me super powers as the hulk or I can smash a wall with my head. <<< warning!! don’t smash your head into a wall, there is no scientific prove you can break the wall >>> Just saying it gives me a epic rush - out of my personal experience ;-) On the other hand, there are some health benefits of cayenne pepper and ginger that are scientifically proven. The active ingredient in cayenne pepper is capsaicin. It also gives them their hot taste. In fact, how hot a cayenne pepper is depends on its capsaicin content. The more capsaicin it contains, the hotter it is.cb1cb21. May boost your metabolism It makes you burn more calories per day by the increase of heat your body produces after consuming capsaicin through a process called diet induced thermogenesis which raises your metabolism. But while capsaicin boosts your metabolism, the overall effect is small. People who used it regularly, built up a tolerance and didn’t keep the same benefits, as their body adapt to the effects. 2. May aid digestive health The active components may provide many benefits for your stomach. It can help boost the stomach's defense against infections, increase digestive fluid production and help deliver enzymes to the stomach, aiding digestion. It does this by stimulating nerves in the stomach that signal for protection against injury. We used to believe that spicy food could cause stomach ulcers, a study shows that the capsaicin in cayenne peppers may help to reduce the risk of stomach ulcers 3. Can help reduce hunger Many studies show that capsaicin helps reduce hunger https://www.ncbi.nlm.nih.gov/pubmed/10743483 https://www.ncbi.nlm.nih.gov/pubmed/26686003 https://www.ncbi.nlm.nih.gov/pubmed/19345452
How this happens is not completely clear, but one study shows that it reduces the production of the hunger hormone ghrelin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695870/
Benefits of ginger The health effects of ginger are well known.
It can treat a wide range of diseases via immunonutrition and anti-inflammatory responses.
The anti-inflammatory effect of ginger, can reduce muscle pain after intense physical activity.
The anticancer potential of ginger is well documented and its functional ingredients like gingerols, shogaol, and paradols are the valuable ingredients which can prevent various cancers.
It improves cardiovascular disorders, diabetes mellitus, and gastrointestinal health.
Cayenne pepper https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/
Ginger https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
What do you start your day with? - most of the time I start it with a double espresso followed by a breakfast. A few times a year I realise that the amount of coffee I drink has gone up from having one in the morning…to 2 or 3 in the afternoon. That’s when I’ll cut out caffeine for a few weeks.
My substitution is the following recipe HOT SHOTS:
1 tsp cayenne pepper
1 tbsp apple cider vinegar
5-8 g fresh ginger root
Juice of 1 lime
3-5 ice cubes
Put it all in the nutribullet and mix for 30-40 sec
Drink it as a shot!
If you want a healthy kickstarter to your day try this spicy shot out. Warning!! It’s F***ing hot! The sensation is not the same as having a nice cup of coffee but it sure wakes you up! I feel like I can take on anything, like it gives me super powers as the hulk or I can smash a wall with my head. <<< warning!! don’t smash your head into a wall, there is no scientific prove you can break the wall >>> Just saying it gives me a epic rush - out of my personal experience ;-) On the other hand, there are some health benefits of cayenne pepper and ginger that are scientifically proven. The active ingredient in cayenne pepper is capsaicin. It also gives them their hot taste. In fact, how hot a cayenne pepper is depends on its capsaicin content. The more capsaicin it contains, the hotter it is.cb1cb21. May boost your metabolism It makes you burn more calories per day by the increase of heat your body produces after consuming capsaicin through a process called diet induced thermogenesis which raises your metabolism. But while capsaicin boosts your metabolism, the overall effect is small. People who used it regularly, built up a tolerance and didn’t keep the same benefits, as their body adapt to the effects. 2. May aid digestive health The active components may provide many benefits for your stomach. It can help boost the stomach's defense against infections, increase digestive fluid production and help deliver enzymes to the stomach, aiding digestion. It does this by stimulating nerves in the stomach that signal for protection against injury. We used to believe that spicy food could cause stomach ulcers, a study shows that the capsaicin in cayenne peppers may help to reduce the risk of stomach ulcers 3. Can help reduce hunger Many studies show that capsaicin helps reduce hunger https://www.ncbi.nlm.nih.gov/pubmed/10743483 https://www.ncbi.nlm.nih.gov/pubmed/26686003 https://www.ncbi.nlm.nih.gov/pubmed/19345452
How this happens is not completely clear, but one study shows that it reduces the production of the hunger hormone ghrelin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695870/
Benefits of ginger The health effects of ginger are well known.
It can treat a wide range of diseases via immunonutrition and anti-inflammatory responses.
The anti-inflammatory effect of ginger, can reduce muscle pain after intense physical activity.
The anticancer potential of ginger is well documented and its functional ingredients like gingerols, shogaol, and paradols are the valuable ingredients which can prevent various cancers.
It improves cardiovascular disorders, diabetes mellitus, and gastrointestinal health.
Cayenne pepper https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/
Ginger https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 5 mins you will have 2 mins easy, which can be a gentle jog or walk. Repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 800m repeats, and fluctuating between 3km and 5km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today there is 1km and 400m efforts. We will have cones set out for you, so you do not need to worry about tracking the distance on your watch.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Saturday
Time: 08:29am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
This weekend we will be in RAK for the IFE Training Camp. There will be a long run this morning on Jebel Jais, and an evening Shake-Out run. All details will be shared in the WA group.
Sunday
Time: 08:44am
Location: Check WhatsApp and TrainingPeaks
Session: RAK Training Camp
Today in RAK we will be doing hill repeats on Jebel Jais. All details will be shared in the WA group.
Monday:
We kick off the new week with some upper body pressing as we build over 6 rounds in the Push Jerk. Ski, DB Thrusters and Burpees in a workout where you earn your rest by how hard work. We are looking for you to get around 1 minute of rest each round. Will you be able to keep it consistent over the 10 rounds?
Strength:
Every 2mins x 6 - 5 Touch and Go Push Jerk
Conditioning:
Every 3:00 x 10 Rounds
250/200m Ski
8 Double DB Thrusters
6 Burpees
Tuesday:
Focusing on Barbell Cycling in the strength with Hang Power Cleans before we fire up the posterior chain with some Tempo Romanian Deadlifts. The conditioning for today is a 5-min effort with 3-min rest. The first AMRAP will bring some fire to your legs and lungs before we hit two high-skill movements in the second AMRAP, which will test your grip and shoulders!
Strength:
A) Every 90secs x 5 - 6 TnG Hang Power Cleans
B) Every 90secs x 3 - 6 RBLs with a Tempo of 30X1
Conditioning:
2 Rounds
5 min AMRAP
10 Box Jump Step Down
15 Russian KB Swings
Rest 3 mins
5 min AMRAP
12 Toes To Bar
30 Double Unders
Rest 3 mins
Wednesday:
Executing the Gymnastic Skill of Pull-Ups under fatigue from sprints on the rower! In Part B, we get some volume in wall balls, simple work but effective gains! We then carry over the learnings from the strength into an equal work rest conditioning piece. Will you hit the same wall balls each round?
Strength:
Every 90secs x 10 Rounds
A) 9/6 Cal Row + 15secs of Pull Ups
B) 45secs Wall Balls
Conditioning:
2:30min of Work and 2:30min of Rest x 4
15/12/9 Pull-ups
300/250m row
AMRAPS wall balls
Thursday:
Leg Day!!! Front Squats building up to heavy singles! Then we hit an Open Repeat of 11.4 and put all that OHS work to the test in a workout!
Strength:
Every 2mins x 6 - 2:2:2:1:1:1 Fron Squat
Conditioning:
Open Workout 11.4
60-bar facing burpee
30 OHS 55/45kg
10 Muscle-ups
Friday:
What better for a Friday than upper bodybuilding strength, Incline Bench, Rows and some Dumbell Raises before we get stuck into some Therapy with a Chipper style workout, which will leave you sweaty and tired!
ENGINE
No, running this week as we focus on some longer erg pieces; this can be done with a partner or solo. It’s your choice!
GYMNASTICS
This week, we’ll go upside down with handstand hold progressions before having some fun with handstand push-ups. We’ll then finish with overhead strength work.
HYROX
NO CLASS THIS WEEK DUE TO THE ENDURANCE TRAINING CAMP!
MOBILITY
Hip rotation & strengthening activating the stabilisers will be the primary focus of this session. We will also be looking at how to create postural changes to help those rounded upper thoracic.
PURE STRENGTH
Monday, in pure strength, we are progressing the loading on the paused bench press, building on last week, followed by some upper body pulling strength work. Wednesday, we are back on the low box squat, along with some hamstring accessory work.
WEIGHTLIFTING
This week, we focus on squat clean in weightlifting, with a fun complex followed by some pulls!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Training Weekend!
We're at Jebel Jais this weekend for our annual Jais Training weekend. If you're interested to know more please email us here.
Location: Jebel Jais
Sunday - Training Weekend!
What do you start your day with? - most of the time I start it with a double espresso followed by a breakfast. A few times a year I realise that the amount of coffee I drink has gone up from having one in the morning…to 2 or 3 in the afternoon. That’s when I’ll cut out caffeine for a few weeks.
My substitution is the following recipe HOT SHOTS:
1 tsp cayenne pepper
1 tbsp apple cider vinegar
5-8 g fresh ginger root
Juice of 1 lime
3-5 ice cubes
Put it all in the nutribullet and mix for 30-40 sec
Drink it as a shot!
If you want a healthy kickstarter to your day try this spicy shot out. Warning!! It’s F***ing hot! The sensation is not the same as having a nice cup of coffee but it sure wakes you up! I feel like I can take on anything, like it gives me super powers as the hulk or I can smash a wall with my head. <<< warning!! don’t smash your head into a wall, there is no scientific prove you can break the wall >>> Just saying it gives me a epic rush - out of my personal experience ;-) On the other hand, there are some health benefits of cayenne pepper and ginger that are scientifically proven. The active ingredient in cayenne pepper is capsaicin. It also gives them their hot taste. In fact, how hot a cayenne pepper is depends on its capsaicin content. The more capsaicin it contains, the hotter it is.cb1cb21. May boost your metabolism It makes you burn more calories per day by the increase of heat your body produces after consuming capsaicin through a process called diet induced thermogenesis which raises your metabolism. But while capsaicin boosts your metabolism, the overall effect is small. People who used it regularly, built up a tolerance and didn’t keep the same benefits, as their body adapt to the effects. 2. May aid digestive health The active components may provide many benefits for your stomach. It can help boost the stomach's defense against infections, increase digestive fluid production and help deliver enzymes to the stomach, aiding digestion. It does this by stimulating nerves in the stomach that signal for protection against injury. We used to believe that spicy food could cause stomach ulcers, a study shows that the capsaicin in cayenne peppers may help to reduce the risk of stomach ulcers 3. Can help reduce hunger Many studies show that capsaicin helps reduce hunger https://www.ncbi.nlm.nih.gov/pubmed/10743483 https://www.ncbi.nlm.nih.gov/pubmed/26686003 https://www.ncbi.nlm.nih.gov/pubmed/19345452
How this happens is not completely clear, but one study shows that it reduces the production of the hunger hormone ghrelin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695870/
Benefits of ginger The health effects of ginger are well known.
It can treat a wide range of diseases via immunonutrition and anti-inflammatory responses.
The anti-inflammatory effect of ginger, can reduce muscle pain after intense physical activity.
The anticancer potential of ginger is well documented and its functional ingredients like gingerols, shogaol, and paradols are the valuable ingredients which can prevent various cancers.
It improves cardiovascular disorders, diabetes mellitus, and gastrointestinal health.
Cayenne pepper https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/
Ginger https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
What do you start your day with? - most of the time I start it with a double espresso followed by a breakfast. A few times a year I realise that the amount of coffee I drink has gone up from having one in the morning…to 2 or 3 in the afternoon. That’s when I’ll cut out caffeine for a few weeks.
My substitution is the following recipe HOT SHOTS:
1 tsp cayenne pepper
1 tbsp apple cider vinegar
5-8 g fresh ginger root
Juice of 1 lime
3-5 ice cubes
Put it all in the nutribullet and mix for 30-40 sec
Drink it as a shot!
If you want a healthy kickstarter to your day try this spicy shot out. Warning!! It’s F***ing hot! The sensation is not the same as having a nice cup of coffee but it sure wakes you up! I feel like I can take on anything, like it gives me super powers as the hulk or I can smash a wall with my head. <<< warning!! don’t smash your head into a wall, there is no scientific prove you can break the wall >>> Just saying it gives me a epic rush - out of my personal experience ;-) On the other hand, there are some health benefits of cayenne pepper and ginger that are scientifically proven. The active ingredient in cayenne pepper is capsaicin. It also gives them their hot taste. In fact, how hot a cayenne pepper is depends on its capsaicin content. The more capsaicin it contains, the hotter it is.cb1cb21. May boost your metabolism It makes you burn more calories per day by the increase of heat your body produces after consuming capsaicin through a process called diet induced thermogenesis which raises your metabolism. But while capsaicin boosts your metabolism, the overall effect is small. People who used it regularly, built up a tolerance and didn’t keep the same benefits, as their body adapt to the effects. 2. May aid digestive health The active components may provide many benefits for your stomach. It can help boost the stomach's defense against infections, increase digestive fluid production and help deliver enzymes to the stomach, aiding digestion. It does this by stimulating nerves in the stomach that signal for protection against injury. We used to believe that spicy food could cause stomach ulcers, a study shows that the capsaicin in cayenne peppers may help to reduce the risk of stomach ulcers 3. Can help reduce hunger Many studies show that capsaicin helps reduce hunger https://www.ncbi.nlm.nih.gov/pubmed/10743483 https://www.ncbi.nlm.nih.gov/pubmed/26686003 https://www.ncbi.nlm.nih.gov/pubmed/19345452
How this happens is not completely clear, but one study shows that it reduces the production of the hunger hormone ghrelin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695870/
Benefits of ginger The health effects of ginger are well known.
It can treat a wide range of diseases via immunonutrition and anti-inflammatory responses.
The anti-inflammatory effect of ginger, can reduce muscle pain after intense physical activity.
The anticancer potential of ginger is well documented and its functional ingredients like gingerols, shogaol, and paradols are the valuable ingredients which can prevent various cancers.
It improves cardiovascular disorders, diabetes mellitus, and gastrointestinal health.
Cayenne pepper https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/
Ginger https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
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