by Fadi Malouf | Apr 30, 2014 | Atlanta Personal Trainer, Body By Fadi, Buckhead Personal Trainer, Exercise, Fadi Malouf, Fitness, Health
CLICK ON IMAGE TO WATCH
Reverse Extension on Swiss Ball
Try the Reverse Extension on a Swiss Ball as a great way to strengthen and improve your stabilizing muscles. This exercise focuses on the Erector Spinal muscles of the lower back as well as the Gluteus Maximus.
Using the ball keeps your upper body stable and provides support to the lumbar region as you lower and raise your legs, placing less stress on the lower back.
It’s only necessary to come up to a straight body position at the top of the movement, and not to hyperextend the trunk.
Exercise Instructions:
1 – Lie face down with your chest on the ball, your hands and feet on the floor
2 – Raise your legs up behind straight, making a line from your feet to shoulders.
3 – Do not bounce up and down on the ball as you perform each rep.
4 – Have fun!
by Fadi Malouf | Feb 21, 2014 | Atlanta Personal Trainer, Blog, Body By Fadi, Buckhead Personal Trainer, Exercise, Fadi Malouf, Fitness, Health, Virtual Trainer
In this blog, Pierre Bush shares his Strength Builder Level 1: Week 8: Day 2 to demonstrates that professional Ballroom dancers can use weight resistants training to increase strength while maintaining flexibility and poise for dance competition . Personal Trainer and Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide.
Thanks for sending me Strength Builder Level 1: Week 8: Day 2. I completed it on 2/21/14 in 46:40.
Here’s My Log:
Step Up | Barbell:
Set Reps Weight
1 10 50
2 10 60
3 9 80
4 8 100
Squat Jump | Dumbbells:
Set Reps Weight
1 8 20
2 8 25
3 8 30
4 8 40
Wall Squat | Swiss Ball | Dumbbells:
Set Reps Weight
1 8 15
2 8 20
3 8 30
4 8 40
Stiff Leg Deadlift | Barbell:
Set Reps Weight
1 8 90
2 8 100
3 8 110
4 8 110
Leg Curl | Swiss Ball:
Set Reps Weight
1 8
2 8
3 8
4 8
Leg Extension | Machine:
Set Reps Weight
1 8 100
2 8 120
3 8 140
4 8 160
Calf Raise | Dumbbells:
Set Reps Weight
1 8 20
2 8 35
3 8 40
4 8 50
Thanks,
Pierre Bush
Access your Virtual Trainer Account Here and reach out to your personal trainer for help if needed.
by Fadi Malouf | Feb 18, 2014 | Atlanta Personal Trainer, Blog, Body By Fadi, Exercise, Fadi Malouf, Fitness, Health, Motivation, Uncategorized, Virtual Trainer, Wellness
In this blog, Nick shares his 4-Day Split: Routine A – Back log to demonstrates that BodyByFadi Virtual Trainer workouts are easy to follow and precise. Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide.
Thanks for sending me 4-Day Split Routines: 4-Day Split: A: Back: A. I completed it on 2/18/14 in 49:41.
Here’s My Log:
Close Grip Pulldown | Cables:
Set Reps Weight
1 10 180
2 10 180
3 10 180
4 10 180
Bent Over Row | Dumbbells:
Set Reps Weight
1 10 65
2 10 75
3 10 85
4 6 96
T-Bar Row | Barbell:
Set Reps Weight
1 10 125
2 10 145
3 10 170
4 10 170
Standing Wide Row | Cables:
Set Reps Weight
1 8 180
2 7 180
3 8 180
4 8 70
Self Row | Bodyweight:
Set Reps Weight
1 10 0
2 10 0
3 10 0
4 10 0
Thanks,
Nick
by Andrea Bagley | Nov 25, 2013 | Atlanta Personal Trainer, Body By Fadi, Buckhead Personal Trainer, Exercise, Fadi Malouf, Fitness, Health, Videos, Wellness
by JayBird | Nov 17, 2013 | Blog, Body By Fadi, Exercise, Fadi Malouf, Fitness, Motivation, Nutrition, Wellness
Once again I sit here listening to music getting into the mindset of writing my thoughts, when a particular song comes to mind. Home by Phillip Phillips. In this song the lyrics are “Settle down, it’ll all be clear. Don’t pay no mind to the demons. They fill you with fear. The trouble it might drag you down. If you get lost, you can always be found. Just know you’re not alone. Cause I’m gonna make this place your home. “
I have been doing the Body By Fadi Fast Track program now for an incredible 9 months. In those 9 months my coach Fadi Malouf has has taken me from a world of the unknown to a world of Health Nutrition and Fitness and made me feel very much at home. I have been sober for nine months now. Free of smoking for three months. I am so far from that person I was just 9 short months ago.
Back in September if someone told me I would be having a complete home gym in my home I would have said that would be awesome. But 9 months ago if someone told me I would be at a gym working along side the same people who scared me, I would have assumed you were drinking heavily at that moment. But that is exactly what I am doing. When I wrote a blog here 6 months ago I was so afraid of walking into a gym. I joined one and after several “I can do this” to myself. I Love it. Using the Virtual Trainer is fun and easy. Yep! Easy!!!! I track my progress with every exercise Fadi assigns. This virtual trainer is one cool phone app.
Fadi has taken this once under achiever in life and shown through this amazing Body By Fadi Fast Track program. Anything is possible. Goals can be and will be met. I started this program weighing in at 129 lbs. with a goal of making it to 150lbs with his nutritional guidance I achieved that. Eating healthy clean foods. No fast foods, no junk foods, no chips or sodas or anything processed. I struggled along the way but never once gave up. I was going to get there. Now that I am there I still have high goals to reach.
One of my biggest enemies was myself, my self-esteem, my self-worth, always targets by “haters” trying to burst my bubble along the way. Fadi, the big brother type made sure I never lost belief in myself, by keeping me motivated with Facebook posts. His own words of encouragement and making sure no matter what was happening, no matter how hard things were, I was never going to be left alone to lose sight of the “big picture.”
Along with helping me understand fitness and nutrition, Fadi has shown me a path I of all people never saw coming. The want to help others who were in the same boat as I am (or was at some point) in. I am now enrolled in getting my sports nutrition certification. To teach others what I was taught. Simply eating right is the ONE factor (of many) you can control in staying healthy and fit. It’s all a matter of knowing whats going in your body. If you can’t pronounce the ingredients there’s a pretty good chance your body won’t make due with it. I hope to be working along side Fadi after this process is done.
So you see now why this Song “Home” is so fitting to me and the Body By Fadi Fast Track Program. This Amazing man has shown me a home that I was once afraid of. A lifestyle to which I have become so accustomed to. He has made me know I have to fight off the demons of the way I was. All I have to do is look forward and know I have come such a long way and fought through so much. His words that’s started it all ” You can go back to the way you were, or move forward and never look back,” is still standing strong in my mind.
One last thing. If a year long program seems a bit long. Trust me in 9 months from now you’ll be saying “Dang only 3 months left but I am having too much fun”
Thank You for listening and well WELCOME HOME!
JayBird 🙂
by Andrea Bagley | Aug 29, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Motivation, Nutrition, Wellness
Homemade Granola Bars For The Kids (Or You!)
Apricot Granola Bars
Apricot Granola Bars
The ultimate satisfaction is when I make something nutritious for my kids and they gobble it up and ask for more. I knew this would be a winner just by looking at the recipe; my kids were standing in front of the oven waiting for these babies to come out. I got the original recipe from Vanilla & Spice. I didn’t change much either, just the type of fruit I used , type of salt, and type of sweetener. These bars are chewy, crunchy, and sweet. Oh and they make the house smell divine!
Ingredients:
1/2 c. raw almonds
1/4 c. dates, chopped
1/4 c. dried apricots (make sure there’s no sugar or sulfur added)
1 c. quick oats
2 tbsp. dry millet
1/4 c. mixed seeds (half pumpkin and half sunflower-unsalted)
1 tsp. cinnamon
1/4 tsp. pink himalayan salt
2 tbsp. ground flax seed
1/2 c. almond butter
2 ripe bananas, mashed
1 tsp. vanilla extract
1 tbsp. honey (optional)*
Preparation:
Preheat oven to 350. Prepare an 8 x 8 pan by lining with parchment paper. Place almonds, dates, and apricots in a food processor until roughly chopped). Transfer to a bowl and add oats, millet, seeds, cinnamon, salt, and flax. Use a whisk to mix thoroughly. Place almond butter and mashed bananas together in a small bowl and microwave for 30 seconds. Stir. Microwave for 15 more seconds. Stir until smooth. Stir in the vanilla and honey. Pour wet mixture into the dry ingredients and stir with a rubber spatula until evenly coated. Pour mixture into prepared pan and press down firmly with spatula. Bake for 22-27 minutes, until edges are brown and top is firm to the touch. Cool completely, then slice into 8 bars.
*If I was making these for myself, I would leave the honey out to make them less sweet. Macros below include the recipe WITH the honey.
Macros per bar: 285k cals, 15.9g fat (1.1g sat, 3.2g poly, 6.1g mono), 31.7g carbs (6.9g fiber, 12.5g sugar), 8.3g protein, 62.2mg sodium, 205.2mg potassium
References:
Vanilla & Spice – Healthy Treats and Vegetarian Eats
Fadi Malouf – Nutritionist and Personal Trainer
