by Catherine Carter | Oct 18, 2017 | Atlanta Personal Trainer, Blog, Body By Fadi, Buckhead Personal Trainer, Fadi Malouf, Fitness, Health, Motivation, Testimony, Weight Loss
At 450 pounds, Jeff Groom could barely tie his shoes. His high blood pressure, type 2 diabetes, high cholesterol, edema and heart issues were all contributing to a dangerous outlook for his health. Without making some major changes, Jeff was facing a life of limitations and significantly less time with those he loved. And his health was not the only thing affected. The weight threw a shadow of hopelessness on every aspect of Jeff’s life, including his interactions with friends, colleagues and family.
The decision to change one’s life is often the outcome of millions of setbacks, and then one ultimate shove. For Jeff, that shove came at the beginning of January. He began his journey when he finally faced the negative impacts on his life from an unhealthy relationship with alcohol. Jeff knew he had to make a change, and could no longer endure the turmoil he was cultivating in his own life. He felt like he was slowly killing himself. One January morning, Jeff called a meeting among those he loved most, apologized for his mistakes and vowed to change his life, not only for himself but for them.
“I had everything I could want but happiness,” Jeff says. And with that goal in mind he decided to get serious about losing weight. He had been working with Fadi Malouf, whom he had met through a friend, for about two years. When he decided to make a real change Jeff knew he would not only need Fadi’s expertise, but also his support. Jeff went through numerous trainers in the past and he knew he was not an easy client. This is why he needed someone who was more than just a trainer, someone who would push him, coach him and care for him like family.
“I’ll pay you but I’ll fight you. I’m better at not doing what you tell me,” Jeff frankly told Fadi at the beginning. And Fadi accepted the challenge wholeheartedly.
The first steps Jeff took in his journey were cutting out alcohol, cutting back his red meat consumption, increasing plants and lean protein in his diet, and working out. He began to enjoy lifting weights and becoming more active. Fadi pushed him in the gym and provided him with nutrition counseling to help Jeff fuel his body correctly. He also helped Jeff sort through the mental part of weight loss as his life coach.
With such a significant amount of weight to lose, Jeff decided to undergo bariatric surgery a couple months into his journey. This helped him immensely, but he still had a lot of work to do.
“What people don’t often realize is that obesity is not the problem, it’s the solution to a deeper issue,” Fadi says, “Once I help clients identify the underlying issues and work through them, they can find the happiness they lost and care for themselves enough to lose the weight and be healthy long-term.”
Jeff recalls a difficult time at the beginning of his journey when he fell off the wagon and felt lost. He called Fadi in the middle of the night and told him he was struggling. Fadi dropped everything and went to be with Jeff and help him through his difficult time. Even though Fadi pushed him and they were usually sarcastic, this time Jeff needed the support of a friend.
In 9 months Jeff has lost over 200 pounds. His outlook on life has completely changed. He found the happiness that was lost from his life before and for the first time in a long time, he is excited about the future. His friends and family have also noticed a change in his attitude. Jeff discovered when you care for yourself and foster self love, you in turn care for those around you more.
For the future, Jeff is focusing on work and growing his business. In many ways he is promoting a healthier business, just like he did for himself- restructuring and not working with dishonest people. He is putting his family and company first.
Jeff’s nutrition and fitness regimen now consist of portion control and working out when he can squeeze it in. Jeff attributes much of his success to working with Fadi. The program he followed was unique from what he experienced with dozens of trainers in the past. Jeff says he still eats things he enjoys, but it’s not about eating large amounts of food, but more about taste. Changing his overall relationship with food has led him to his success with weight loss.
Fadi could not be more proud of Jeff. Playing a role in someone completely changing their life has given him a huge sense of purpose.
“Personally, Jeff has been one of my most rewarding clients to work with. I’ve seen him transform entirely and he is so much happier now,” Fadi says. “I know we will be life-long friends.”
Jeff believes anyone who wants to lose weight and get healthier should give Fadi a shot.
“The main thing about Fadi is he truly cares about the individual, not about the dollar amount. It’s a relationship and he really cares about people and their health.”
by Body By Fadi Guest Blogger | Aug 31, 2015 | Atlanta Personal Trainer, Best Fitness By Pharr, Blog, Body By Fadi, Buckhead Personal Trainer, Fadi Malouf, Fitness, Virtual Trainer, Weight Loss
Performing weight training exercises that involve static contractions is a great way to create the most muscle mass and strength through the smallest amount of movement and time. Static training involves taking a weight and holding it in a fixed position for several seconds. Today’s workout will focus on incorporating this technique.
Warm Up: 5 minutes of cardio
Focus: Chest, Arms, Legs, Core
Time: 45 minutes
Set
4 repetitions
Incline Chest Press
- Equipment Bench; free weights
- Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
- Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Hold the static contraction in the open position, where elbows are in line with the shoulders
Squats
- Equipment: Dumbbell
- Time: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
- Weight: 15 lbs
- Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; hold the static contraction in the seated position, with knees over ankles
Lateral Pulldown
- Equipment Seated Pulley Machine
- Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
- Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Hold the static contraction and focus on isolating your lateral back muscles as you pull down
One Arm Row with Double Hold
- Equipment: Dumbbells
- Time: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
- Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Position yourself in a split squat with one leg bent and row with the opposite arm; on the static contraction, place feet together and hold the contraction with both arms at the same time
Cable Flies
- Equipment: Pulley Machine
- Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
- Weight: Start at 30 lbs. or more; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Focus on the chest muscles and keeping the arms straight as you slowly pull them apart and together; hold the static contraction with your hands about two feet apart
by Body By Fadi Guest Blogger | Aug 19, 2015 | Blog, Buckhead Personal Trainer, Cardio, Exercise, Fadi Malouf, Fitness, Virtual Trainer, Weight Loss
by Body By Fadi Guest Blogger | Aug 12, 2015 | Body By Fadi, Buckhead Personal Trainer, Exercise, Fadi Malouf, Fitness, Virtual Trainer, Weight Loss
Pyramid Workout: Legs
We started with a pyramid workout for chest and back, and now we are graduating to the legs.
Just like with the chest and back exercises, with each exercise below, you will start with 10 reps and then decrease to nine reps, followed by eight, seven, six, all the way to one. Once you get to one rep, you’ll increase all the way back to ten, stacking the reps on top of one another.
As you decrease your reps, you’ll increase your weight. You should be at the heaviest weight, truly challenging yourself on reps 1-4.
- Focus: Hamstrings, Quads, and Glutes
- Time: 1 hour
- Warm Up: Five minutes of cardio
Here are the three exercises to focus on for the legs:
Dead Lifts
- Equipment: Dumbbells
- Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
- Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
- Tips & Tricks: Keep a slight bend in the knees as you lower the weights just below the shins.
Hamstring Curls
- Equipment: Leg Machine
- Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
- Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
- Tips & Tricks: Keep your back straight and focus on one leg at a time
Step Ups
- Equipment: Bench (or stair)
- Reps: (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
- Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
- Tips & Tricks: Focus on the glute muscle; do not lock the knees as you step up one leg at a time
by Body By Fadi Guest Blogger | Aug 6, 2015 | Body By Fadi, Cardio, Exercise, Fadi Malouf, Fitness, Health, Nutrition, Tabata
Tabata training is one of the most fast-paced, energetic workouts you can do. Tabata is a form of high intensity interval training that gets your heart rate up and burns more fat in less time, by focusing on completing as many reps as possible in an allotted time period.
Note: Since we’re putting our focus on time, you’ll notice that the category “reps” has been replaced with “time.” You will need the use of a timer and be prepared to work out in intervals of 60 seconds.
So what are you waiting for? It’s tabata time!
Focus: Abs, Calves, Hamstrings, Glutes, Quads
Time: 45 minutes
Warm-up: 100 standing side crunches, 100 jumping jacks, 100 jumping squats
Set 1
4 Sets
Bended knee crunch, straight leg crunch, toe touch crunch (you will lie on your back for all three of these exercises)
Bended Knee Crunch
Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your knees to your chest
Straight Leg Crunch
Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your legs straight up to meet the arms
Toe Touch Crunch
Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Keep your legs straight the entire time and reach up with the dumbbell in both hands to touch the toes
Set 2
4 Sets
Squats, Lunges, Toe Taps
Squats
Equipment: Dumbbell
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; do not lock the knees when you stand
Single Leg Lunges
Equipment: Bench
Time: 1 minute
Tips & Tricks: Focus your eyes straight ahead – this will keep your back straight; due to the angle of the exercise; it’s okay for your knees to extend over your ankles
Toe Taps
Equipment: Medicine Ball
Time: 1 minute
Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place
Set 3
3 Sets
Dead Lifts, Hamstring Curl, Step Ups
Dead Lifts
Equipment: Dumbbells
Time: 1 minute
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep a slight bend in your legs; do not let the weights drop lower than mid-shin before standing upright
Standing Hamstring Curls
Equipment: Hamstring Curl Machine
Time: 1 minute per leg
Weight: Start with a heavier weight; increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep your back straight and a slight bend in the support leg
Step Ups
Equipment: Bench (or stair)
Time: 1 minute per leg
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep the foot flat on the bench and weights by your side; do not lock the knees as you step up one leg at a time
by Body By Fadi Guest Blogger | Jul 22, 2015 | Atlanta Personal Trainer, Blog, Body By Fadi, Buckhead Personal Trainer, contact Body By Fadi, Exercise, Fadi Malouf, Fitness, Health, Motivation, Virtual Trainer, Weight Loss
The medicine ball, the exercise ball, and the bench are widely used pieces of equipment because there is a variety of exercises you can do with them to work any part of the body. Whether you consider yourself a workout beginner, or if you’ve been hitting the gym for decades, these items are must haves in your “workout closet.”
Today we’re focusing on a laundry list of exercises that work different parts of the body, while keeping you on your toes – literally. This workout only includes one set of exercises that you’ll perform two times through.
Note that many of these exercises involve sitting on an exercise ball. Sit on this type of ball with both feet firmly placed on the floor, hip-width apart or wider. Keep your back straight and your head aligned with your spine. Maintain this position on the ball throughout each exercise.]
Focus: Biceps, Triceps, Shoulders, Glutes, Core
Time: 45 minutes
Warm Up: Five minutes of cardio
Set (repeated two times)
Toe Taps
- Equipment: Medicine Ball
- Reps: 50 per set
- Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place
Bicep Curls
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Keep the back straight, bend the arms to meet the shoulders and straighten completely with each repetition
Shoulder Press
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Keep the back straight; on each repetition, bring arms perpendicular to shoulders (but not lower) before pressing up
Overhead Tricep Extensions
- Equipment: Exercise Ball; Dumbbells
- Reps: 25 per set
- Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
- Tips & Tricks: Hold a dumbbell with both hands wrapped around the dumbbell handle; keep elbows pointing forward and straight, but not locked
Shoulder Raises
- Equipment: Exercise Ball; Dumbbells
- Reps: 20 per set
- Weight: Start with a manageable weight for the first set; increase weight by 5 lbs. on the second set
- Tips & Tricks: Keep the arms straight out to your sides as you slowly lift and lower the weights (do not lift more than a foot up)
Full Sit Ups With Ball
- Equipment: Exercise Ball
- Reps: 20 per set
- Tips & Tricks: Lie flat on your back; bend the knees and place the legs over the ball; extend arms to touch the toes as you roll up
Fire Hydrants
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; lift one leg straight out to the side and back down, keeping the knee bent; do not allow the leg to extend past the hip
Side Leg Kicks
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; lift on leg straight out to the side and kick forward, keeping the leg straight
Back Leg Kicks
- Equipment: Bench
- Reps: 20 per side
- Tips & Tricks: Position yourself on your hands and knees on the bench; kick one leg straight out behind you and slowly bring forward
Backwards Lunges with Press
- Equipment: Dumbbells
- Reps: 25 per set
- Tips & Tricks: Lunge backwards while simultaneously pressing upwards; be sure to keep the back knee two inches off the floor as you lunge
This is a great workout to focus on your arms and the glutes, and finish with an exercise that puts focus on both.
Looking for more? Want to get access to over 6,000 workouts like this? Book an appointment with Body By Fadi today and discover what all the program has to offer.
