Blog & News

Welcome to the GymNation blog, where you'll discover the latest views and news on health and fitness, nutrition and weight loss, as well as little known tips and secrets that will help fast track you on your way to achieving your health and fitness goals. Search for content in the above search box or scroll through our latest blog posts below and find the blog articles to help you become fitter, happier, and healthier!


The Benefits of Calculating BMI

The Body Mass Index (BMI) is a measure that uses your height and weight to calculate if you are a healthy size. BMI is a good gauge of body fat. Click here to find out what the benefits of BMI are.



How to fit training around your busy lifestyle

Maintaining a healthy and active lifestyle should be one of our top priorities in life. But we all know that work, in particular, can get in the way of working out. Here are 5 top tips to help you fit training around your busy lifestyle.

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7 of the best post-workout snacks

Consuming the right amount of carbs and proteins after a workout is essential. The main thing you want from your post-workout snack is something that is able to refuel your body, heal your muscles and provide a good amount of energy.

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It's never been more important to put your fitness first

Staying consistent with your fitness lifestyle is very important in maintaining long-term health and avoiding obesity. Joining a gym is your first step to success in your fitness journey.

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Dubai Active Industry & Dubai Muscle Show join forces with European fitness event giant

Dubai Active Industry and Dubai Muscle Show have been acquired by IEG. Italian Exhibition Group are a leading company in Italy for the organisation of international trade fairs. They specialise in hosting large scale shows, fairs and conferences around the world.



The Dubai Fitness Challenge: What it is and What it can do for you?

The Dubai Fitness Challenge is a 30 day event that encourages people to participate in 30 minutes of fitness per day. It is all about motivating the residents of Dubai to have a healthy and fit lifestyle.

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Train for a Tough Mudder UAE event

Tough Mudder, which bills itself as something of an extreme (and messy) obstacle course, has been growing in popularity for some years now. With the obstacle racing season about to start again, read on to make the most of your gym training.

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What are Les Mills Classes?

What are Les Mills classes? In a nutshell, they are group fitness classes that specialize in various forms of high-intensity interval training (HIIT). They are designed to be fun yet challenging, they are all instructor-led, and they are designed to burn energy incredibly quickly and efficiently.

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A Brief History of Bodybuilding

It is believed that the first appearance of bodybuilding took place in ancient Greece, yet the popular form of bodybuilding began in the early 1890s. The first bodybuilding performance was in London in 1889. And, it didn’t stop evolving ever since.....

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Fitness Health

Dubai Fitness Challenge

The Dubai Fitness Challenge 2020 is nearly here! Find out here why people love the event and why it is a highlight of the UAE fitness calendar!

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Fitness Health News

The best gym in the UAE

This is a story all about how GymNation became the best gym in town!

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GymNation Health Club Management

Against the COVID odds, this Dubai-based gym operation has continued to grow through lockdown and its aftermath. The senior management team - Loren Holland, Frank Afeaki and Ant Martland speak to Kate Cracknell from Health Club Management magazine

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World Obesity Day

What is World Obesity Day? It raises awareness and encourages practical solutions in order to help people maintain a healthy body weight. World Obesity Day is observed on the 4th October.

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Fitness 4 Everybody

This past weekend, we opened the gym doors to all residents of the UAE in our Al Quoz, Bur Dubai and RAK locations, as part of the 4-day Fitness 4 Everybody initiative.

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World Mental Health Day

World Mental Health Day is observed on the 10th October. The aim is to ensure that everybody is educated about the signs and affects of poor mental health, and how to overcome it overtime. 

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World Heart Day

World Heart Day is a global campaign where individuals around the world take part in activities to improve and look after their heart health. Regular exercise can help improve your heart health. Remember that your heart is a muscle - it needs to be worked on to stay strong and healthy. 



Free Fitness Classes

Drop the excuses and start exercising with four days of free fitness sessions across the UAE. Some of the best gyms in Dubai will be opening their doors to give you free club access as part of the fitness industry-wide #Fitness4Everyvody initiative.



Body Pump in Dubai

Body Pump is a barbell-based workout that is specifically designed to help you get fit, lean and toned. Improving your fitness and toning muscles increases your metabolism. This can help you to continue burning calories long after the class has finished. 


How to calculate your BMI

Our BMI Calculators and BMR Calculators are some of the most popular pages on the GymNation website! Find out on this blog post what they both mean and why you should be using them today

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Dubai CrossFit Championship

The Dubai CrossFit Championship is an epic, four-day festival of all things CrossFit. It all revolves around a four-day CrossFit sanctioned competition that pits some of the world’s fittest people against one another in a series of grueling challenges in Dubai, UAE.

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Fitness Health

Dubai Muscle Show 2021

Want to find out more about The Middle East's biggest fitness shows? Dubai Muscle Show and Dubai Active Show set the standard, find out why GymNation Gym memberships love these shows in our latest fitness blog here.

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Dubai Personal Trainers

Personal trainers in Dubai are always worth the investment- take it from me, a Dubai personal trainer with a decade’s worth of experience. They will help you to work out the goals you want, to achieve them, and to do so quickly, efficiently, and, hopefully, in as enjoyable a way as possible.

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CrossFit: What is it?

If you’re not into CrossFit training, it is nevertheless still quite likely that you’ve crossed paths with it in some way. Find out more about about CrossFit in Dubai here

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Fitness Nutrition

Gym Meal Prep

What should you be eating if you are going to the gym? Find out how you can meal prep the GymNation way!



CrossFit in Dubai: AMRAP - What is it?

CrossFitters love their acronyms. This is one of the most common ones that you’ll see. CrossFit AMRAP stands for either ‘as many reps as possible’ or ‘as many rounds as possible’. Find out what AMRAP means here.

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5 myths about HIIT training

HIIT training is one of the most popular forms of exercises in modern gym circles. However, there are some misconceptions associated with it. Let's have a look at the top 5 myths about HIIT training. 



Set goals for Dubai Fitness Challenge

How do you set health and fitness goals for the Dubai Fitness Challenge? And how do you go on to achieve them? Well, let’s take a look.



Get fit with Dubai Fitness Challenge

Dubai Fitness Challenge is just around the corner, and it's time to prepare your workout plan at Gyms in Dubai... but where do you actually start? There is a wealth of exercise information available online- some good, some bad- and it can all get a bit confusing.

In an effort to clarify things slightly, we’ve put together a list of five top things to focus on when you’re starting out!



Get results at gyms in Dubai

There are some common errors that are easy to overlook at gyms in Dubai, but, once you know what they are, are also easy enough to rectify.

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Dubai Fitness Challenge Highlights

The Dubai Fitness Challenge 2019 was a great success - organizers stepped up their game even further from previous years to deliver the best Dubai Fitness Challenge yet. Whilst dates for the Dubai Fitness Challenge 2020 haven't yet been announced, we know it will be a big one!

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What is ClassPass?

ClassPass is a monthly fitness subscription service that allows users a flexible, manageable way to find and pay for the fitness classes they want, where and when they want.

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Health Fitness

Put your fitness first

GymNation is the UAE’s most affordable and flexible gym, with gym memberships starting from AED99 per month and no-contract-cancel-anytime membership options. Here's how GymNation will help you put your fitness first



Leg Workout Bodybuilding

Who doesn't want killer legs? Read on to find out how to make the most of your GymNation gym membership and turn your chicken legs into monsters! With over 500+ pieces of gym equipment, you have no excuses to keep skipping leg day!



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Chest Workout: Best Exercises

If you want to build up a deep, strong chest with plenty of pectoral definition, there are three exercises that you really can’t be skipping. These three chest workout exercises will switch up your chest bodybuilding routine and guarantee growth.

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CrossFit in Dubai

The benefits of CrossFit are many and varied. CrossFit training offers a great combination of aerobic training, strength training, endurance and mobility, and its athletes are famous for their well-rounded approach to fitness.



Fitness first with a Personal Trainer

We all struggle with motivation, lack of time and a host of other excuses. Having a personal trainer makes sure that you put your fitness first above everything else. Here's how exactly a personal trainer will help you.



Dubai Gym reaches milestone of 1 million member visits

Homegrown fitness facility GymNation, the best gym in Dubai, is celebrating reaching its one million member visit milestone!



The importance of rest days

Rest days are just as important as your gym days. Your body needs to recover from the stresses that you put it through, to come out stronger on the other side. Read on to find how why.



The CrossFit WOD

There is one thing that everybody can agree on: CrossFit gives you an intense workout. WODs are the centrepiece of every CrossFit training routine. Here's what makes the WOD so great...



Gym Memberships

There are countless choices of Gym Memberships available in the UAE, but we make it easy for you to pick out GymNation when thinking of "gyms near me" to join. Let's have a look at why you should join GymNation and why GymNation really is the best gym in Dubai!



Why hydrate at gyms in Dubai?

Your body is 60% water but here's are reasons to 100% remember to drink it



5 steps to putting your fitness first

There are many health benefits to be had from putting living an active lifestyle and putting your fitness first. Remaining active in this way - paying attention to your fitness and making it a priority - will bring about some profound health benefits, both physically and mentally.

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Fitness Health

Does High Intensity Interval Training (HIIT) Really Reverse Signs of Ageing?

High-Intensity Interval Training (HIIT) has been suggested as a way to reverse signs of ageing at the cellular level.

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Why is it important to put your fitness first?

Regular exercise, and the maintenance of an active lifestyle, is important for all of us: we all need it, we all benefit from it, and we are all made healthier by it. Read on to find out why you should be putting your fitness first!



GymNation at the 1st UAE IAA Virtual Conference

We are excited to be participating at the 1st UAE IAA Virtual Conference! Sonny Brown, Australia’s #1 Published Fitness Model and Performance Coach will be taking the participants of the IIA Conference through a virtual fitness session.



Get fit or shut down trying: inside Dubai gyms' struggle to survive Covid-19

A large portion of Dubai’s population can’t afford a gym membership because fitness centres charge customers upfront, says Loren Holland, CEO of GymNation. This is where GymNation comes out on top by offering clients affordable memberships starting at AED99!


Read the full article at: www.arabianbusiness.com

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HIIT or steady state cardio?

Cardio is vital to any health and fitness regime. However, it can sometimes feel a bit of a chore. Read on to find out if you should choose HIIT or LISS

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Dubai gym pricing is 'outdated, unaffordable,' says GymNation founder

Gyms in Dubai are 'overcharging' customers with an 'outdated' pricing model that makes it difficult to stay fit, according to the founder and CEO of affordable fitness chain GymNation. 

Read the full article on www.arabianbusiness.com

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The biggest myths about weight loss

There are more myths surrounding weight loss than there are facts. Let's break these down in our blog here and help you break down that fat!



Fitness First History

Fitness First is one of the world's most well-known Gyms in the world. It has gyms in over 16 countries and multiple cities including First First Dubai and Fitness First Abu Dhabi. Below, we will give you a brief overview of Fitness First and a summary of how the gym was founded and the history of it.




The unwritten rules of your gym in Dubai

There are rules at your gym you probably know about but there also are some that nobody will explicitly mention to you. They are guaranteed to get you weird looks and annoyed faces if you don't follow them. Read on to find out what they are.



Make the most of your gym in Dubai

Read on to find out out how you can get the best bang for your buck from a gym membership

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Golds Gym History

Gold’s Gym is one of the most well-known brands in the gym membership world. Anyone who is into fitness has heard of Golds Gym. This is one of the largest chains of fitness clubs with a global presence. At the moment, the company has over 600 Gold's Gym locations (including Golds Gym Abu Dhabi and Golds Gym Dubai) across 27 countries.


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Why you should invest in a heart rate monitor

It's time to stop second-guessing the effort you put into each workout. The Stats Train is leaving the station, get on board now or forever be doomed with the subpar accuracy of your Apple Watch!



How to choose a gym in Dubai when you have so many options

You’ve decided you want to get in shape or build some muscle, but how do you know that you're getting the best bang for your buck at the gym of your choice? Read our totally unbiased blog to find out. 


Fitness Health

How to work out safely at gyms in Dubai

Exercise is probably the single best thing you can do for your health but it's essential that you do it with the right form, volume and technique. Read on to find out how you can stay injury-free and work out safely at gyms in Dubai.

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GymNation announces three new gyms located around Dubai

New gyms for residents of Motor City, Mirdif and Silicon Oasis! Affordable gyms for everyone!


Read the original article on www.whatson.ae

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COVID-19: How to Keep Yourself Protected While Working Out in the Gym?

As soon as the world was impacted by the COVID-19 pandemic, places such as gyms, community centers, restaurants experienced forced closure in many countries. Now that they've opened, how do you keep yourself fit and safe?

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Health Fitness

5 benefits of HIIT workouts

Not only do HIIT workouts help you burn fat faster, they have a whole range of benefits you probably weren't aware of. Read on to find out how HIIT can help you be in the best shape of your life!

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Health Fitness

Learn to use resistance bands with a personal trainer

A resistance band is probably the most versatile tool you can use in your fitness journey, but it's important how to use it right and how to make the most of it. Read on to find how you can win the Battle Of The Bands!



5 essentials you need to have in your gym bag

A well-maintained gym bag should have you ready for any eventuality. So what are the essentials you NEED to have in your gym bag? Read on to find out


Fitness Health

Your BMI formula

The idea of BMI can be found floating around most doctors’ offices and gym floors. You’ve heard about it, you’ve heard it’s a good measure, and you may know roughly what it means for you. But what is it, really, and how to you set and reach goals based on it?



Fitness Health

A guide to body types

What form does your body take? Learn about the different body types, and the best exercises and diets you can undertake for optimal results.


Fitness Health

Top 3 squat variations

Never skip leg day. Come on. There will be members in any gym, anywhere in the world, who have shoulders that go out forever, bulging arms and chiselled pecs, but whose legs are like pieces of string. What are the top three versions of the most popular leg exercise?

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Fitness Health

What is a HIIT workout?

You probably don't have enough time in the day to hit the gym to get that workout you really want. You surely have a few minutes of your time to spare every day to get a workout that burns a week's worth of calories. Read on to find out how!

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Health Fitness

The relationship between the gym and sleep

There is too strong a relationship between taking regular exercise and having good quality sleep to ignore. Working out, be it cardio or strength training has been known to be beneficial to sleep. So, what exactly are the benefits of working out to sleep?


Health Fitness

4 top ways to support your immune system

Your immune system isn’t immutable: there are certain things you can do to boost it,  as COVID-19 rocks the world - taking care of your first defense against diseases is of utmost importance. So, what steps can you take to ensure your immune system is running at full force?


Health Fitness

4 ways in which weightlifting makes you healthier

There are plenty of reasons to lift weights. You can bulk up with muscle, making yourself fitter, stronger and, to many opinions, more aesthetically pleasing. So what are the other benefits that come with lifting weights?


Health Fitness

Why should you go to the gym?

If you want to be healthy, you will most likely need to be fit. Find out why going to the gym is an essential part of a healthy lifestyle, and how going to the gym will be the best decision you'll ever make.


Fitness Health

Top 4 health benefits of exercise

Regular exercise is one of the biggest factors in forging a healthy mind and body. But, amid a long list of positives with regards to your mental and physical health, what are the top benefits to be had from exercising regularly?

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Health Fitness

5 foods, vitamins and minerals for a healthy, strong diet

There is no such thing as the perfect food: nothing, not even the most super-powered, exclusive berry or grain touted by the elitist of the elite in fitness circles, can give you everything you need. So what are the foods that you must include in your meals for a balanced diet?



Health Fitness

Your guide to a perfect Ramadan diet

The holy month of Ramadan is a challenge for Muslims the world over. However, if you’re clever about it, following a Ramadan fast doesn’t have to be quite so ruinous to your health: a Ramadan diet can be as healthy as you make it.

Workout Nutrition

Nutrition Fitness

5 Ramadan Weight Loss Tips

If you’re fasting and still looking to lose weight during Ramadan, below are 5 tips for you to follow. Check them out!


Health Fitness

Home workouts you can do during Ramadan

There is absolutely no need to stop taking regular exercise during Ramadan, no matter what you thought nor what the temptation might be. But what kind of exercise should you be doing, and what will be the most likely to succeed?


Health Nutrition

Ramadan diet and lose weight

How can you hit Ramadan weight loss; how can you use the unique Ramadan diet to lose weight and unwanted body fat? Well, it’s actually quite simple, and you can do it easily enough. Here are three tips that will help you to structure a good quality Ramadan meal plan and lose weight over the fast.


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Health Fitness

How to stick to your gym routine during and after Ramadan

Exercise during Ramadan is tough - Ramadan can be a time for gym routines to crumble and for athletic gains to disappear. How do you keep your gym routine going?

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Health Fitness

8 tips for training at the gym during the month of Ramadan

Working out and sticking to your diet can be challenging enough. Adding Ramadan into the mix can make it that much harder to make to achieve your fitness goals.


How do you make sure you're keeping fit during the holy month? Here are 8 tips from GymNation personal trainers to help you with keeping up your fitness during Ramadan.


Health Fitness

Fasting and fitness: how to safely exercise during Ramadan

Exercise during Ramadan can be tough for some people and in other cases, even non-existent. How do you make sure you're working out the right way without damaging your body? Here are tips from GymNation nutrition and training experts to show you how you can do just that.

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Health Fitness

Benefits of a corporate gym membership

Corporate gym memberships are fantastic. They are a way to keep the whole workforce happy and healthy, helping them de-stress, stay in shape and have some fun. Read on to find out how they ultimately pay for themselves and are worth the investment every day of the week.



10 Foods to eat on a Ketogenic Diet

The ketogenic (keto) diet is one of the most popular nutrition plans in today’s health and fitness scene. It can help you to build muscle and burn bodyfat, but is this diet full of proteins and fats, with barely any carbs really sustainable?

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A guide to BMI

The body mass index (BMI) is a measure that uses your height and weight to work out if you are a healthy size. How exactly do you calculate it and what's a healthy range to be in?


Ramadan fitness: How to gain muscle while fasting

Your health goals do not have to take a back seat during this month. Here’s how



GymNation now offers more than 900 free workout classes for UAE residents

Keep fit with Les Mills strength, cardio, bodyweight, HIIT, dance and flexibility workouts


Read the full article on timeoutdubai.com

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The Beginner's Resistance Workout For Women

We are lucky enough to be living through something of a renaissance in the lifting community. Gone are the days when weight rooms were taken up solely by just bodybuilders : nowadays, we have a more mixed community of powerlifters, Olympic lifters, Pilates enthusiasts… all of these people coming together to train. If you’re a woman just getting into resistance training and you want a workout routine, what should you do, and what benefits can you really get?



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Fitness Health

5 Home Strength Workouts If You're Missing the Gym

Let’s face it, with the current Coronavirus situation, working out from home has to work for you at the moment. If you’re used to lifting heavy weights, attending specialised exercise classes, and having free reign over every piece of gym equipment you want, a home workout filled with little else besides bodyweight exercises can be an intimidating disappointing prospect.



7 benefits of plank exercises

The plank exercise is king when it comes to training your core muscles. With full alignment, stability and tension, it works your full body, emphasising your lower back, rectus abdominus and inner obliques as a way to hold it all together. Learn how you become a master of the plank!


Fitness Health

6 Workouts You Can Do at Home

For a lot of us, gyms in Dubai are like a second home and self-isolation probably has people feeling the blues. Not only is this period the best time to renew your New Year’s workout resolutions, it is also a great time to watch what you eat and keep that routine ticking. Find out how you can work out from home without any equipment and keep fit!

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How can a personal trainer help you achieve your goals?

It can be hard to put together a fitness program. It can be even harder to do so with the correct exercises to help you reach your goals and keep you motivated. A personal trainer will help you with this. Read on to find out how a personal trainer can help you achieve your goals.



GymNation Expansion Plans

GymNation plans to open gyms in Downtown Dubai, Silicon Oasis, Abu Dhabi and Sharjah during 2020.


Read the full article on www.arabianbusiness.com

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8 new GymNation locations

Affordable fitness chain GymNation has revealed plans to open eight new sites across the United Arab Emirates (UAE).


Read the full article here www.healthclubmanagement.co.uk

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How to train at GymNation for a Tough Mudder race?

It's obstacle racing season! GymNation has partnered with Tough Mudder to help you prepare for each race and push your performances to the next level!

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The Best Shoulder Workouts?

Whatever your shoulder goal, one of these 3 mass-building shoulder workouts can help you achieve it!

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Nutrition Health

The keto diet

The ketogenic (keto) diet is one of the most popular nutrition plans on today’s health and fitness scene. Find out more about the diet in this blog post.

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The benefits of cardio exercise

Cardiovascular exercise has many benefits. It will help you to keep lean, so that you can maintain a toned physique with all your hard-gained muscle on display.


Fitness Health

What is the Dubai Fitness Challenge?

Dubai Fitness Challenge (DFC) is an annual celebration of all things fitness and wellness in Dubai. Launched in 2017, the initiative challenges everyone in the city to complete 30 minutes of activity a day for 30 days

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What is the best nutrition to match your workout?

Let's give you a detailed guide on the optimal nutrition strategy you should be following to get the most out of your gym workout nutrition planning.

Workout Nutrition


World Cancer Day 2020

World Cancer Day Dubai - Better Safe Than Sorry


World Cancer Day 2020 is nearly here, and in this blog post, we will provide you with some cancer-related information that will tell you more about cancer signs and symptoms to be on the lookout for. 

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The Top 5 Workouts For A Bigger Chest

Ask people in the gym what their favourite muscle to workout is and the answer will most probably be…The Chest. There are many different types of chest workouts that help you build your chest muscles, and of them all, we have listed what is considered the most popular and widely used. 



WOW-RAK - Fitness brand GymNation now in Ras Al Khaimah

GymNation has announced the launch of its first facility in Ras Al Khaimah as a part of its UAE expansion plan, following achieving success in Dubai within a short span of time.


The 25,000sqft gym will be located in Manar Mall and will open on 9th January 2020.



Sport Industry Insider - How GymNation brought affordable fitness to the UAE


Disruptive and disliked, initially at least, by its rivals, GymNation has been attempting to revolutionise the UAE fitness industry since its opening in June 2018.


When it went to market with a Dhs99 membership package and 5,000 founding members, people unsurprisingly sat up and took notice. 


Read the full article on www.sportindustryseries.com


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Fitness Member Stories

Personal Trainer Kyle Evans Explains High Intensity Functional Training (“HIFT”)

In this blog, Kyle Evans, one of GYMNATION’s high performance Personal Trainers, provides an insight into his unique style of training which he terms High Intensity Functional Training (“HIFT”), developed throughout a career as a provincial, multi discipline, South African sportsman.

Kyle - Personal Trainer


What is Jiu Jitsu?

Jiu jitsu was used as the battlefield art by the Japanese samurai warriors, which provided them with the ability to fight effectively even when they had to be on foot and were disarmed.

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What are the most powerful chest workouts?

If you are into building your chest, know that there are a wide range of chest workouts you can try to make your chest days interesting. Following are some of the most powerful chest workouts that will help you grow a stronger and bigger chest:


Health Fitness Nutrition

Creating a Diet Plan for Yourself

If you are one such individual looking to take that step towards staying healthy, here are some really useful tips to create a diet plan for yourself:

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Health Nutrition

Eating the right Foods to Boost Energy Levels

When people want to boost their energy levels one of the first things that comes to their mind would probably be taking supplements that are proclaimed to be energy boosters. But, the fact is that most of those supplements are not proven to deliver the results they claim to achieve. Fortunately, there is a natural and highly effective way you can boost your energy levels: by eating.


Health Fitness

How Much Gym Time to Lose Weight?

When it comes to losing weight in a healthy manner, hitting the gym is one of the primary solutions, and the inclusion of both weight training and cardiovascular exercises in your workout routines is key to achieve your weight loss goal. But, if there is one question that most gym goers struggle to find the answer is, how much gym time should I put in for weight loss?

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Fitness Health

How the Gym Can Help Reduce and Manage Stress

You’ve had a long day at work; right from missing that forgetting that important work file at home, the heavy traffic on your way to work, a heated argument with your colleague, to your laptop crashing unexpectedly, your stress level will be at its peak by this time. How should you relieve this stress?

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Exercise for Better Sleep

If you are one of those many individuals wondering how to get a good sleep, this blog is for you. What if we told you that something as simple as exercising regularly can help you sleep better?


Fitness Weight Loss

Does Sweating More Mean More Weight Loss?

You are at the gym, and as always, you follow your personal trainer’s instructions and complete 30 to 45 minutes of cardio, between treadmill, cycling, and cross-trainer. At the end of your workout, you find yourself drenched in sweat, and your immediate thought would be that your body has burnt a lot of fat, which will eventually translate into weight loss. But, is this really true? Does the amount of sweat on your body after your workout sessions translate into weight loss?

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Weight Loss Health Fitness

What are Ways you can Increase Your Stamina?

Do you get really tired running after your toddler around your house? Do you feel breathless after that 10-minute treadmill session at the gym? Is it really taxing to take a short walk? All of these are clear indications of poor stamina and fitness. If you want to be able to do these activities without facing too much trouble, you need to look for some effective techniques on how to increase stamina.

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Fitness Weight Loss Health

Ways to Prevent Holiday Weight Gain

How many times have you noticed an increase in your weight right after the holidays?

Here are some effective ways to stop gaining weight during the holidays:

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What are the Benefits of Maintaining a Food Journal?

Let’s start with a simple question – what did you eat and drink the whole day yesterday? You probably won’t remember everything. Recalling each and every meal, snack, and drink you have on a daily basis is tough, yet normal.

We look into how keeping a food journal can help you understand your intake more and assist with losing those few extra pounds.


Fitness Weight Loss Health

Tips to Workout During the Summer Heat

Regardless of the type of exercise you like to engage in to get that beach body, running, hiking, biking, swimming, or anything else for that matter, everything only gets harder in the heat. So, here are a few tips to workout during the summer heat:



Khaleej Times - GymNation announce first facility in Ras al Khaimah

GymNation has announced the launch of its first facility in Ras Al Khaimah as a part of its UAE expansion plan, following achieving success in Dubai within a short span of time. The 25,000sqft gym will be located in Manar Mall and will open to the public during the fourth quarter of 2019.

Read the full article on Khaleej Times.

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Best exercises to help improve your agility

Agility training is one of the best ways to improve your athletic performance. It will help you move quicker and with better control, you’ll increase cardio fitness levels, enhance balance and develop stronger mind/body connection too.

Balancing on One Foot in Body Balance


How to Build Healthy Habits for the remainder of 2019

Choosing to live a healthier, happier life all starts with making the right decisions. If you really want to make the rest of 2019 the best year ever, follow these healthy habits.

Woman Smiling while Exericising


The Benefits of Functional Training for Sports Performance

Functional training has many benefits; not only does it improve overall sports performance, but it’s a great way to help you reach your unique fitness goals. This type of training is geared toward your specific needs, making it a great benefit for any individual – regardless of your fitness level.

Members balancing on one leg during Body Vive

Weight Loss

6 Key Differences Between Weight Loss Failure and Success

Why do you want to lose weight? You need to know what your goal is, and it has to be a good reason. If you want to lose weight just because all your friends said they want to do it, it’s not good enough.

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Fitness Weight Loss

Barbells vs Machines

Modern day gyms are packed full of high-tech machines that allow members to achieve full body workouts without having to go within five feet of a single bar, plate or dumbbell.


Fitness Health

3 Great Exercises for Busy Moms

Busy moms can easily feel overwhelmed, sleep deprived and often negative when it comes to exercise. But we have a few great exercises for moms that they can fit into their schedule. And best of all? They can be done with a stroller!



Fitness Weight Loss Health

Focusing on Health and Fitness for a Productive Workforce

Health and fitness is undoubtedly very important in our daily lives, but people often forget just how beneficial it can be to support a productive workforce.

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6 Pack Nutrition

You really are what you eat, you can never out-train a bad diet, getting bigger and stronger whilst eating clean and staying lean is completely possible. Read on to discover our tips for working towards that 6 pack you’ve always wanted.


Dieting myths

Does fat really make you fat? Does cardiovascular training performed on an empty stomach assist in fat burning? Is sugar really the devil? Do I need to spend my life’s savings on supplements to build muscle? Read on to find out all the answers you’ll ever need.



All you need to know about Delayed onset muscle soreness

Whilst some people hate it with a passion, others will deliberately quest to achieve Delayed onset muscle soreness following their workout, wearing it as a badge of honour and using it as an indication that they are indeed working out hard enough.


Health Nutrition

All You Need to Know About Supplements | Fitness Blog

In order to avoid financial ruin at the hands the supplement industry it is vital that you know the basics about supplements. Here are three points to understand before we move onto the different types of supplements you can get today.


Train well Eat well Live Better

Whilst one of the top goals for all gym goers both male and female is to look better in the buff, there are many less decorative and more significant reasons as to why anybody would want to spend their days moving more and eating well.



Fitness Health Weight Loss

Why you Should Try Resistance Training?

Some people look to endless hours of pavement pounding in an attempt to burn off those love handles and look better naked whilst others will diet themselves into the ground however, it truly is all about the iron if you are looking to change the way you look and perform.

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Nutrition Weight Loss

Are High Protein Diets Just Hype?

David Revell - GymNation high performance Personal Trainer - gives his views on the importance of high protein diets in achieving your desired goals. 

You can contact David on +971 058 508 6122 (call or whatsApp) anytime for a free complimentary session and more advise on the right diet for you.

Healthy snack options

Fitness Weight Loss

Personal Training at GymNation

Going to the gym isn’t easy by yourself. For many of us it becomes a mental battle to either get out of bed an hour early and hit the gym or a battle to resist the temptation of skipping the gym and going home to the couch at the end of a long day at work. Personal Trainers can make your fitness journey a whole lot easier....

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We love this power-packed exercise as it’s great for strengthening all the muscles down the back of your body, building core strength and improving posture. It can also work wonders for athleticism, as building strong posterior muscles is key to helping you move faster during cardio training.



Time Out - GymNation to open new branch with AED 99 membership

Budget workout space GymNation, is now offering an even cheaper package, so there's no excuse to skip your daily exercise. As a special offer, gymgoers can now join Dubai’s most affordable gym for AED 99 per month, but you’ll have to be quick on your feet, as it’s a limited-time deal that’s on a first come, first serve basis.

Read the full article at Time Out Dubai.

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Fitness Health

Dance Yourself Fit

This blog looks into the benefits Dance forms of Exercise can have on fitness and dos the health of your brain. For many years scientists thought that once the brain was fully formed and at capacity that was it, from then on it slowly degenerated. Modern research shows that throughout your life the brain has the ability to adapt and regenerate - so could a dance workout could be the perfect setting?



GYMNATION PT Kate Austin on her incredible Olympia win

A GYMNATION personal trainer is still pinching herself after success at the biggest event in bodybuilding. Kate Austin recently took home the amateur women’s physique prize at the prestigious Olympia in Las Vegas – four years after retiring from the sport.

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Health Fitness

5 Steps to getting the most mental health benefit from your workouts

Exercise is one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.


Fitness Health


Cooldowns come in a variety of shapes and sizes, ranging from a quick stretch to full dynamic slowing down of moves similar to the ones you were doing during the session. In general, there are two types of cooldown: passive and active.

Man stretching his arms

Fitness Member Stories

Bodybuilding with a Bodyguard | Q&A with Personal Trainer Ty Kubiak

Former bodyguard and high-performance personal trainer, Ty Kubiak provides insight into his training techniques. 

Book a FREE Personal Training consultation session with Ty.

Ty - Personal Trainer

Fitness Health

To roll or not to roll

Learn more about foam roll and the benefits. There are several different types of foam roller, ranging from one solid piece of foam, to hollow tubes with lumps and bumps emerging from the outer foam, and even rechargeable vibrating ones. 

Woman using a foam roller

Nutrition Weight Loss

Ditch your calorie calculator with this workout! | Fitness blog | GymNation

In this era of counting calories with programs like MyFitnessPal, it's tempting to micro-manage your food consumption based on what your calorie calculator suggests. While balancing calorie consumption based on activity can help you maintain a healthy weight, new vital research shows one type of workout may help you ditch your fitness tracking apps for good.  

BodyPump group class

Nutrition Weight Loss


Every cell and drop of our blood contains many thousands of different types of proteins, and each of these proteins is built from the protein we eat. It is found in every imaginable type of food. Animal products (including red meat, pork, chicken, fish and eggs) are usually considered the most protein-rich. But worldwide, it is the protein found in plants that supplies at least 60 percent of the total protein consumed by humans.

Meat and green beans

Nutrition Weight Loss

Nutrition for Fitness: Fuel Your Body

Experts often argue that 80 percent of your health and fitness comes from the food you eat. Here are the basics of fueling your body to achieve your fitness goals:

Nutrition - carbs, proteins and fats

Fitness Weight Loss


Ever wonder what happens to those extra pounds you’re trimming? The answer might surprise you.



Gulf Business - Five minutes with.. GymNation founders Loren Holland and Frank Afeaki

GymNation’s co-founders explain why they think affordable exercise is the future after opening their first facility in Al Quoz.

Read the full article on Gulf Business.



Arabian Business - Most Dubai residents "not prepared" to pay for high gym memberships

Exercise may come at a high price in Dubai, as a new report by Deutsche Bank shows the city has the world’s second most expensive gym memberships at an average $119.20 per month, but GymNation co-founder Frank Afeaki believes many are not prepared to pay the fee.

Read the full article at Arabian Business.

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Best Gym in Dubai Opens

Looking for the best gym in Dubai that doesn’t put a dent in the bank but doesn’t use budget equipment either? You won’t have to wait any longer, as Dubai’s largest gym has officially opened. The much anticipated GymNation is finally up and running, and fitness fanatics can go there at any point in the day, as it's open 24/7.

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Sport 360 - GymNation gives first glimpse to the public and signs deal with Kcal

GymNation on Sheikh Zayed Road held an open day at the weekend giving members, and the rest of the public, a first glimpse at their state-of-the art facility. The highly anticipated full opening will take place later this month. The gym originally hit the headlines when they offered memberships at just Dh99 – this was just an introductory offer for a set number of people, but even now the price point is around Dh179 per month.


Read more about GymNation on the Sports 360 website


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They are the two most popular core training moves, but do they produce the same results? We put the crunch and the plank to the test.

A plank and a crunch

Fitness Weight Loss

Lose the Mummy Tummy!

It takes 9 months for you to grow a tiny human being within your abdominal walls, changing every inch of your body in the process. This blog post looks at how to reverse the dramatic physiological and hormonal changes.

Mum pushing pram


Gulf News - Over 3,000 sign up for budget-friendly gym ahead of launch

Over 3,000 people have signed up for GymNation, a budget-friendly gym concept, ahead of its launch in April. Sprawled over 45,000 square feet, the facility is located near Times Square Mall in Al Quoz and has been billed as the largest gym in the UAE. But it’s not its size but affordability that’s drawing people in hordes.

Read the full article, here.

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Fitness Weight Loss

8 reasons why women should lift weights

There is a huge misconception held among many women that weightlifting will turn women  ‘hench’. This is not the case, and it is this myth which often prevents women getting the results they want as they live in fear of the free weights area. So let's look at 8 reason why women SHOULD lift weights.

Woman lifting weight

Nutrition Weight Loss

Popular Myths About Carbohydrates

When it comes to carbohydrates, people often have a complete misperception on what they are, why they are important, and whether or not they should avoid eating them. We take a closer look at the most popular myths about carbohydrates.

The truth about carboyhrdates

Fitness Nutrition

How Fast Should You Be Gaining Mass?

If you are a fitness enthusiast who just started training, you’ll notice mass gains rather quickly.  But gains can slow down over time, so it’s important to know just how much healthy mass you can expect to gain, and how to achieve the best results.


Fitness Health

Do I Really Need to Stretch Before Training?

We all know that stretching is important, especially for athletes and people who regularly do fitness training. We take a closer look at the benefits of stretching, and whether it’s necessary to stretch before and after each workout session.

Woman stretching her leg

Nutrition Health

10 Super Snacks for a Wholesome Life

When it comes to living a healthy lifestyle, it's no secret that following a healthy diet can have a great impact on your health and wellness. We take a look at 10 of the best diet snacks to boost your overall health.

Healthy snack options


Time Out Dubai - Dubai’s largest gym is set to open in March, and membership promises to be an absolute bargain.

Dubai’s largest gym is set to open in March, and membership promises to be an absolute bargain. GymNation membership starts from just Dhs99 per month with no joining fee, for state-of-the-art facilities spread over 45,000 sq ft in Al Quoz.

Find out all the information, here.

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Arabian Business - Exclusive Interview with GymNation Founders

There are over 800 health and fitness concepts in the UAE, but few that are really affordable. So when industry experts Frank Afeaki and Loren Holland came to Dubai three years ago, they found it hard to justify spending AED5,000 on a membership.

Hear what they had to say on the matter, here.

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Nutrition Weight Loss

Is Intermittent Fasting Effective for Weight Loss?

There are many ways to lose weight and one of the more popular ways is to use intermittent fasting. But what is it, and is it effective? We take a closer look.

Woman showing how much weight she has lost


5 Rules for Safe Exercising During Pregnancy

Exercising when pregnant is not only possible, but it can be fun and effective too. Here are five great tips for pregnancy exercises

Pregnant ladies doing Yoga

Exercise and mental health, the undoubted connection

Put simply, it really does pay to hit the gym for a broad collection of reasons however, one of the slightly less eminent benefits of working out is mental health. Mental health can be one of those sensitive subjects where most people choose to disregard the issue altogether.

Health Fitness

Why exercise should be your top priority

It has never been more important to consciously take up a healthy, fit lifestyle, in which exercise levels are adequate and caloric intake is controlled. Why should exercise be your top priority?

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The biggest mistakes people make at gyms in Dubai

The time you spend at the gym matters, you don't want to waste your time doing the wrong exercises with the wrong form, for the wrong reasons. Check out the biggest mistakes people make at Gyms in Dubai and how to correct them.

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