I’ve always enjoyed a good cup of coffee, but lately, I’ve been diving into the world of cold brew—and I’m hooked!

After some experimenting, I’ve landed on a recipe that’s I found to be incredibly smooth, low in acidity, and easy to make at home. If you’re looking for a refreshing, full-bodied coffee that’s perfect over ice, then I invite you to try this one!

Nutrition Information (Per 8oz Serving, Undiluted)
Calories: 2
Total Fat: 0g
Sodium: 60mg
Carbohydrates: 0g
Sugar: 0g
Protein: 0g
Caffeine: ~150mg (varies by coffee brand)

I hope you enjoy this ultra-smooth cold brew as much as I do. If you try it, let me know how it turns out and if you made any tweaks to customize your own perfect brew!

Your Trainer,
​Rami

Super Bowl Sunday just around the corner, I thought I'd share some of my personal tips for enjoying the big game without feeling guilty about it afterward.

Now, don't get me wrong. I'm all about indulging in the festivities and having a great time, but I also like to keep an eye on my scale and fitness goals. Here's how I approach my Super Bowl Sunday:

Insulation:
The biggest concern for exercising in the cold is hypothermia, or too much heat loss. So always dress properly. A good rule-of-thumb to remember is this: Keep air IN and water OUT.

​A layer of trapped air close to body will help keep the body warm. Where as water close to the body (like sweat) will conduct heat away from the body, thus causing rapid heat loss. A good  layout would consist of the following layers: The first layer should be a thin layer of any material that would wick the sweat away from the body (synthetic materials like polypropylene is a good start) Avoid cotton, as it would stay wet and trap sweat next to your skin, this would cause the body to accelerate heat loss. Next layer should be a fleece for insulation. You may also add a water proof breathable outer layer depending on the forecast. Avoid heavy jackets as this would most likely cause the body to overheat. Next: wear a hat that can cover your ears. So heat loss is at minimum. 

Protect hands, and feet:
Last thing you want to have on your cold-morning run is a frostbite. Wear thermal gloves and thick socks.

Put the right gear on:
Wear reflective clothing if running at night.

Check the weather forecast:
Pay attention to the projected temperature and wind. It might be 45 degrees outside, but with 20 mph winds, it will feel like 30 degrees.

Don’t forget sunscreen:
You can get sunburned in winter just as fast as you would in summer. So remember to put on a 15 SPF (or higher) sunscreen and don’t forget lip balm with sunscreen protection.

So, go a head and put on those sneakers (and your gloves, hat and scarf) Go out and reap the many benefits of outdoor exercising. 

Happy Healthy Transformation!
Your Trainer,
Rami

COVID-19 is changing the way we think about fitness. Gyms, Health Studios, Crossfit Warehouses, even state parks are all shutting down. Staying home to stop the pandemic is the way to go. Having the ability to still be active while at home is an important step to help you stay strong and healthy.

What are some equipment must-haves?

• Mat: Look for 70” x 23” with at least 3/8” in thickness (est. $15 - $30). If your house has  carpet and it offers good cushioning, then you can skip the mat. I would just use a clean towel to lay on while exercising.
• Balance or Stability Ball: Look for ball size of 55cm (in diameter) if you are between 5 feet to 5 feet, 6 inches tall. 65cm if you are 5’7” to 6’2” and 75cm if you are taller than 6’2” (est. $10 - $25).
• Resistance cables: Get at least 3 different levels (light, medium, and heavy) so you can advance in your workout. Don’t forget to get a door anchor to help you safely attach your cables to doors (individual cable should be under $10, a set is around $25+).
• A chair: use a stable chair. Avoid office chairs (with wheels) or stools.
• Empty 1-Gallon Jugs: Get 2 of them and fill them up with water. They make for great adjustable weights.

Once you have the above, then you are ready to start "Hitting the Gym"! Below are recommendations to get you started. Click on the images to download. 

Please remember to ALWAYS CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE OR DIET PROGRAM.

Notes

• Feel free to adjust any of the above recommendations to fit your current fitness level.
• If you liked the above routine examples, then check out my new library of free workout routines!

Happy Healthy Training!
Your Trainer,
Rami

effect of visualization and imagery on improving performance, overcoming obstacles, and helping athletes see better results (Orlick & Partington 1988.)
Visualization is nothing new and we all do it daily. Do you ever rehearse a dance move in your head after watching a professional do it? Have you ever visualized what a project will look like when it’s finished before you even started working on it? Have you ever psyched yourself to lift something heavy before attempting to do the actual lifting?
Visualization is a powerful mind tool that can help us propel through the tasks ahead of us, and these tasks include personal goals like losing weight and being able to do more. However, to harness this power, we need to keep a few points in mind:
 
Strive for excellence now, perfection comes later: When we set a weight loss goal or a resolution (as many do at the beginning of the year), we naturally would set the expectations to lead to the perfect weight loss, or the perfect dress size. When in reality, rarely anything is ever perfected the first time. How many Acrobats ever perfected a stunt the first time they attempted it? How many Yogis ever perfected their poses on the first attempt? How many attempts does it take Olympic weight lifters to perfect their clean and jerk? So, when it comes to our own healthy resolutions, we shall strive for perfection, but keep a realistic expectation that things will not always work the way we anticipate. What if you couldn’t make it to the gym for 1, 2, or even 3 weeks? What if you were invited to a birthday party and indulged a little more than expected? Visualizing the ultimate goal (weight loss, smaller dress size, etc.) shall propel you through these “bumps” and bring you back on track to keep trying and keep working on your goal.
 
Set the stage with sensory: Now that you have that visual in your mind, the next step is to use as much of your senses as possible to help you keep this visual relevant and “out there.” Let’s take the example of losing weight and fitting into a smaller dress. If you actually have that dress at hand, take it out and place it where you can actually “SEE” it. Go ahead and try it on. Even if it doesn’t fit, “FEEL” the uncomfortable squeeze of the dress and remember that tightness when you get tempted to eat something that would deter you from this goal. Spray that dress with your favorite perfume and “SMELL” the scent of you fitting in that dress perfectly when going out. These senses will help insure that imagery of fitting into this dress is relevant and alive.
 
Be Specific: Set your goals on something specific and measurable. When I meet a new member at the gym and I ask them what their goals are, most of the time I hear great goals like “I want to lose weight” or “I just want to feel healthy”. While these goals are a great start, yet they remain vague and difficult to grasp. The mind will find it easier to remember the goal if it was something specific. Instead of “I want to lose weight”, try “I want to lose 15 lbs”. Instead of “I want to feel healthy” think about what would make you feel healthy and replace it with that. For example, if you are taking a blood pressure medication, set a goal to “I want to become more active and stop taking blood pressure medication.”
So go ahead and start practicing your mind power, you will be amazed how different your performance and results will be. Just remember the above points and be patient.
 
Feel free to reach me with any questions or comments.
Happy Healthy Transformation!
Your Trainer,
Rami

With the new year here, many are going to hire professional fitness instructors to help them launch a weight loss or a fitness program. While hiring a Personal Trainer could prove to be a valuable step towards a successful and effective fitness program, you should always do your research to insure that you hire the right trainer for your goals.

Do you have a question about fitness and exercise? Please do not hesitate to email me. I would also love your feedback on any of my posts.

Happy, Healthy, and Fit New Year!
Your Trainer
​Rami

The new year is finally here. It’s a new start, a clean slate and a fresh new page. So in celebration of this, I wanted to share with you a formula for setting fitness goals that would make them easier to reach.

I call it S.M.A.R.T. goal setting: S: specific, M: measurable, A: attainable, R: realistic, T: time-bound.

Let’s take a typical new-year resolution: “I want to lose weight and be healthy” and try to apply the S.M.A.R.T. approach to modify it.

​Specific: “I want to lose 15 lbs” or “I want to start going to the gym 3 times a week” Make it a clear and specific goal.

Measurable: Write it down. Keeping a simple log actually helps you stay on track.

Attainable: Make it feasible. Start with something you can achieve immediately (or relatively soon), like going to the gym twice a week or stop drinking soda.

Realistic: Be honest with yourself. Don’t expect extra weight to simply melt off. Allow time and be patient.

Time-bound: Have short, intermediate, and long-term goals. Short Term: Up to 12 weeks. Intermediate: 3-6 months, and Long Term is 1 year and beyond.

So, what are you waiting for? Write your resolutions down, then put your sneakers on and start turning them into reality.

Need more help? Launch an amazing Transformation with the 12-Week Total Transformation Challenge!

Happy Healthy Transformation!
Your Trainer,
Rami