Should You Eat Before Workout?

A big fitness myth that has been floating around forever is that working out on an empty stomach will help you burn more fat. It seems like everyone is spouting this myth, but the truth relies on science. Find out the facts!

The Truth: You should always eat something before exercising so your body has enough fuel to power through your workout.

The rationale behind this widely accepted myth is that forgoing food before exercise will force your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before exercising can actually be detrimental to your body. Let’s get to the bottom of this fitness myth once and for all.

You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A study published in the Strength and Conditioning Journallooked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to build muscle, not eat away at it!

Your body needs energy to perform at a high intensity. You know I’m always saying that I want you to work out as hard as you can for as long as you can. How can you do that if you haven’t properly fueled your body? Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.

You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Aim for something with carbohydrates and protein. Here are a few quick, healthy snack ideas: a whey shake, low-fat yogurt with berries, or a banana or apple slices with natural almond butter.

The Bottom Line: You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout.


source :

The More You Shake, The More You Burn

In fitness there are three ways to access your metabolism:

1. Anaerobic (very short bursts of breathless work, unsustainable),

2. Interval training (i.e. HIIT, Tabata, etc., containing 20-30 seconds of hard work followed by a resting period), and

3. Aerobic (elevated heart rate for 45-60 minutes). Aerobic is the oldest and most commonly used method of targeting the metabolism, however we take it farther by adding in muscle fatigue. When you fatigue your muscles you are building lactic acid.

The more you fatigue, the more your muscles shake, the more lactic acid you build. Then your body breaks it down into lactate and metabolizes it for energy. The more lactate your body has to metabolize, the more it burns through your fat and carbohydrate storage. So the more you shake = the more calories you burn.

New Programs by Kimberly McFerron from Equinox, New York

The wait is over! Kimberly McFerron from Equinox, New York is here. Experience her signature class : BCB, BCBPower and PhysioConditioning.

Barre Cardio Bootcamp. An intermediate fusion class inspired by Barre and Pilates with a more intensified spin. Muscle isolations, isometric movements and postural stability all contribute to this dynamic 60-minute fat blasting, body trimming class. Build muscle and improve flexibility while lengthening your body and slimming down. 


The next level of BCB. More work at the barre, more cardio, more sweat, plus an added infusion of high intensity training. This advanced class uses the same heat-building elements of BCB while building on more full range movements at the barre and more bodyweight exercises on the mat. Designed to push your abilities to the max, elevate your heart rate and strengthen your physical power using only the weight of your own body. 


This barefoot performance-enhancing class is designed around postural reconstruction and an intense, physically therapeutic approach to fitness. Correct your alignment while strengthening from the inside out using 360 degrees of motion. A high-intensity, low-impact class to elevate the use of your body both in daily movement as well as other modalities of exercise. Get ready to sweat, shake, detoxify, strengthen, stabilize and reconstruct your body for physical longevity.

Book your spot now!

Stay Fit During Ramadhan

1) Do Not Skip Suhoor.

It is important not to skip Suhoor and to have it as close to sunrise as possible to maintain your energy level throughout the day.

2) Eat Balance Nutritional Meals

Suhoor meal:

Eat digestible and absorb-able foods which are rich in fiber such as whole-wheat breads, rice, pasta, potatoes and whole wheat grains. These foods give you energy that can last for many hours. Whole-wheat breads and cereals are rich in B vitamins which help release energy from the food you’ve eaten. Eat protein-rich foods together with your complex carbohydrates, such as milk and dairy products that will make you feel full for a longer period.

Iftar meal:

Eat few dates, drink a glass of fresh juice and a bowl of soup. Dates, juices and soups are good sources of carbohydrates and help bring your low blood glucose to normal levels. Liquids (water, juice, soup) also help to maintain the fluid and electrolyte balance in the body and replenish whatever was lost during the day. Eat complex carbohydrate sources, protein from meat, vegetables and fruits for more energy and vitality.

3) Eat Slowly

Aim for a small Iftar with the view to a larger main meal later. You will also feel far more energetic and alert in the evening following iftar. Eat a small plate before waiting 10 minutes and continuing with the meal.

4) Stay Hydrated

Drink at least eight glasses of water every day. Eat fresh fruits and vegetables because they are rich in water and fiber. They stay in the intestines for a long time and reduce thirst. Try not to drink large quantities of water all at once or a lot during a meal.

5) Limit Caffeinated Beverages

Limit caffeinated beverages, such as tea and coffee, between Iftar and Suhoor. Caffeine consumption can promote dependence upon this stimulant during the month, disrupt sleep, and potentially give you a headache the following day. If you struggle with hydration, try Gatorade, a scientifically formulated re-hydration therapy beverage and always remember to drink plenty of water when you have broken your fast.

6) Improve Your Breathing

Three most important rules of thumb are:

  • Breathe through your nose

  • Breathe deeply (use the diaphragm)

  • Breathe Slower

The quality of the oxygen we put into our system and our ability to expel CO2 is vital for the long and healthy lives of our cells. The shallower we breathe, the less oxygen reaches our cells, brains and hearts; which as a consequence have difficulty carrying out their functions at the optimal level. This, in turn, causes us to experience fatigue and a state of low energy.

7) Walk After Iftar

Before you fall over from exhaustion after Iftar and dinner, take a short walk around the block or just around your building. The change of environment and exposure to fresh air may just wake you up.

8) Get Sufficient Amount of Rest:

Get sleep for at least 8 hours. If not in one go, then in two lots – night and noon. Take small breaks after each prayer during the day or have small power naps of 10 to 15 minutes to energize yourself.

9) Exercise

It is one of the fastest ways in which our bodies are prompted to breathe deeper. If exercise is done properly – even if it is just brisk walking, it gives you a boost of energy instead of wearing you down. Schedule some exercise into your Ramadan routine, like a short walk after suhoor, to boost your energy levels for the rest of the day.

10) Try to Stay in Shades During the Peak Hours of the Sun.

AntiGravity® Cocooning Class

The class starts with light stretches before participants move into the hammocks for core work. Just trying to balance in a hanging blanket is apparently a good ab workout. Then the cocooning really begins as you fold deep into the hammock and float mid-air. An instructor walks around and gives everyone a light massage. At this point you can either nap or meditate while focusing on breathing.

SOULBOX Challenge

Whether you're itching for summer or planning a vacation to the beach, you can get your body ready for bikini in 14 days with this complete training and healthy catering by Tiffin 


14 Days Challenge
14 days unlimited mix
7x PT Sessions
Catering (lunch+dinner)
IDR 8.000.000,-

21 Days Challenge
21 days unlimited mix
11x PT Sessions
Catering (lunch+dinner)
IDR 13.000.000,-

30 Days Challenge
30 days unlimited mix
14x PT Sessions
Catering (lunch+dinner)
IDR 17.000.000,-

Fly high with AntiGravity®

AntiGravity®, the brainchild of Christopher Harrison, involves a thorough workout a few feet above the ground in a hammock that can close around the person inside to form a peaceful pod. 'It was not only a beautiful apparatus for flying, but a great way to decompress our spine. The combination of AntiGravity® and the hammock was inevitable.' Said Gwyneth from a web source. Why not try for yourself? Book your spot with us