The Project: Kuwait

042: Listener Q&A: Mahdi, Liam, and Meg answer your questions on perking up your chest, losing man boobs, recovery, overtraining, and social responsibility. 

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Time Stamps:

1:34 – Liam talks about his current goal of being lighter on his feet and ready to run, and how the past few weeks of doing so has changed his perspective on size and athletics.

4:15 – He mentions specific genetic anomalies that are smaller than their teammates but incredibly talented.

5:05 – Liam then goes on to talk about relative strength and understanding what a body should do.

6:45 – Liam and Mahdi discuss the importance of the people you surround yourself with and the psychological impact this can have on your training.

9:15 – Liam mentions the concept of putting the work in to find your areas of weakness and then committing to improving. 

11:01 – He gets into the idea that different people have different perceptions of what their normal weight should be and they often compare themselves to others in this area, which is not helpful.

12:30 – Mahdi transitions the conversation to grip strength, which he first started learning about during his time playing baseball but he has continued to emphasize in his own workouts. Liam suggests a few workouts to improve grip strength.

15:53 – Liam then gives recommendations for techniques for improving grip strength such as palms facing up and mixed grips.

17:28 – Mahdi chimes in to make sure that people understand the importance of alternating different grips so you are building strength equally. Liam says that he didn’t used to alternate, and he tore his bicep as a result.

19:51 – After Mahdi tells listeners to ditch the straps during lifting of this nature, Liam says that there is a time and place for using straps if you know how to use them properly. Mahdi talks about his experience using straps and how he realized that he was not getting the most of his workout with them. 

23:11 – Mahdi and Liam mention some more specific exercises that are good for grip strength, such as carries, curls, and pinch grip holds. Liam says to focus on simple things first by carrying heavy things or doing a high volume of light weights. 

26:02 – Another simple way to work on grip strength is by wringing out a wet towel.

Links:

Muggsy Bouges: http://www.espn.com/nba/player/_/id/73/muggsy-bogues

Allen Iverson: http://www.espn.com/nba/player/stats/_/id/366/allen-iverson

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https://www.instagram.com/theprojectkuwait/

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Time Stamps:

1:52 – Mohammed Ajialabi is a physical therapist who focuses on elite athletes. He became interested in helping people in this way by walking with his mom through treatment and physical therapy for her back pain. After studying in Jordan and working at hospitals and sports clubs in Bahrain for several years, he decided to open his own practice focused on his philosophies and ideals of helping people. They just celebrated the beginning of their third year in business.

5:24 – Mohammed spends some time every year helping CrossFit and MMA athletes in Kuwait. He is able to treat several athletes at the same event because he doesn’t need any fancy equipment to relieve their pain.

6:50 – He drops some of the names of prominent Kuwaiti athletes he has treated.

7:25 – In Kuwait and Bahrain, the most common injuries Mohammed treats are back injuries due to the lack of core activation and inactive breathing that people have. 

9:20 – In response to Mahdi’s question about how to activate the muscles that have been inactive all day at work, Mohammed says that the key is to move often and well during work, getting up from your desk every 30 minutes and doing activating stretches and be sure to prepare before working out.

12:45 – Mohammed says specifically that people sitting at desks all day may have weak hip flexors because their hip flexors get shorter if they are not frequently activated which can cause them to weaken. 

15:06 – Liam, Mahdi, and Mohammed talk about the benefits and drawbacks of wearing weight belts in certain situations.

18:25 – Mohammed says that most pain is originated from having an unstable core. A stable core promotes good joint movement and breathing, so an unstable core leads to many problems.

20:01 – Mahdi brings up dry needling in combination with corrective movements and Mohammed affirms that this combination is helpful for the body adjusting after injuries.

21:42 – Mohammed provides his recommendations for effective core work: learn to breathe well, switch on the brain with repetitions of lighter exercises, and consciously try to create those neural pathways.

24:50 – Liam and Mahdi talk about their experiences with controlling breathing, from playing baseball to during a session in the ice cold plunge pool.

28:40 – Mohammed says that Liam’s method of breathing in the plunge pool is great and he provides a warmer and drier exercise for those who aren’t as hard core as Liam. Laying on your back, bend your knees, put both hands on your chest, and breathe in for 5 seconds, hold for 5 seconds, and breathe out for 5 seconds, vacuuming in the stomach each time.

31:38 – Mohammed talks about common injuries sustained by MMA fighters and the different technique he uses to help them with their breathing and increase their mobility.

35:20 – In response to Mahdi’s observation that he feels great after doing chest fly exercises, Mohammed talks about the difference between passive and dynamic movements or stretches. 

38:45 – Liam asks if there is benefit in seeing a physical therapist even if you are not hurt. Mohammed says that it is important to have someone experienced who can watch your posture and mobility to reduce your risk of injury. 

40:57 – Mohammed emphasizes the importance of communication between the coach or trainer and the physical therapist.

Mohammed Aljallabi: https://www.instagram.com/mjallabi/?hl=en
Rubens Garcia Instagram: https://www.instagram.com/rmotioncoach/

Movement Physical Therapy: http://www.movementbh.com/

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6:25 – The most crucial aspect of starting a gym routine is an honest assessment of where you currently are and where you want to be as a result of working out. Don’t focus on what a 20-year-old you could do, but take a step back and evaluate what is feasible for you and then set off to reach your goals.

10:15 – Mahdi talks about the importance of having a gym buddy to make it easier to just get to the gym. Once you are there, it is easy to get to work.

12:14 – The location of your gym could be a big factor for you. If driving across town is a deterrent for you, try to find a gym closer to your house or work that will make it more convenient to go.

15:01 – Many people, especially in Kuwait, say that they don’t have time to go to the gym because their “free time” is for dewaniya. Mahdi and Meg want to encourage listeners to think about creating a diwaniya atmosphere at the gym instead of while playing video games or watching football. 

20:12 – If it is intimidating to go to a new gym, find ways to build your confidence, such as taking group classes or hiring a personal trainer for a while. If you want to make sure you understand how certain machines work or what certain workouts involve, check out some YouTube videos ahead of time. 

23:16 – Beginning a healthy lifestyle does not have to be drastic. Focus on your sleep, staying hydrated, taking opportunities to walk, do some bodyweight training, and look into cross-training activities like biking or swimming.

29:00 – Mahdi and Meg weigh in on a listener question: Is it possible to lose fat and gain muscle at the same time? They say that is definitely is, and the key is to do strength training and HIIT types of cardio. These will give you lean muscle mass and aid in fat burning.

34:09 – Focusing on your abs is different than focusing on your core, and one is the key to total body stability. The core contains the spine, obliques, abs, and breathing muscles, and when this cylinder is strong, you open up so much power and strength.

38:32 – Meg talks about some of her keys to total body wellness and fitness: resistance training and good nutrition, starting with real foods and good fats. Mahdi says that creatine works well with his body to aid in burning fat, but beyond that, he doesn’t recommend any kind of “fat burning” pills or supplements.

42:26 – Some spices or foods that you can easily integrate into your daily diet and are known for being naturally fat burning are: cinnamon, ginger, cumin, coriander, raspberries, high protein items like eggs for breakfast, overnight oats, and fiber.

49:05 – The first misconception that Mahdi and Meg address in this episode is: “lifting weights makes women bulky.” In fact, women do not have enough testosterone to truly “bulk up” without significant supplemental or dietary changes to that end. Weight lifting really just changes the shape of the body, and Mahdi adds that lifting dramatically increases your confidence level in the gym. It is important to realize that you might gain some weight as you build muscle in this way, but there are much better measurements to gauge your progress.

55:22 – The next misconception is: “Results are fast.” It is helpful to know when going into a new workout routine that results could take several months or even a year, but with consistency and effort, you can achieve the results you want. Meg adds that many&

Links: 

ATHLEAN-X: https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A

Meg’s Instagram: https://www.instagram.com/guthmillermeg/
Mind Pump:

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Time Stamps:

0:49 – Mahdi introduces Coach Saad.

1:38 – Coach Saad describes his background as a boxing trainer in France before moving to Kuwait and getting into personal training.

3:25 – Mahdi asks about the main differences that Saad notices between his clients in France and those in Kuwait.

4:17 – Saad says that a lot of his Kuwaiti clients are overweight and need adjusted exercise plans that are not so hard on their joints.

5:30 – Saad talks about the cultural problem of inactivity. Even kids in Kuwait are not getting into sports and their health is not really supported at school.

7:03 – Saad advises parents to get their kids into some kind of activity such as swimming, judo, and running.

9:24 – Saad says that one of the main issues with kids sitting so much during the day is that they are developing a constant slouch that will impact them throughout their whole life.

10:31 – Saad talks about how to get started in correcting your posture and becoming more active.

12:44 – The conversation then turns to improving your walking, running, and exercising technique and gait.

13:25 – Mahdi mentions the Exos program that helps people unlearn bad behaviors through corrective exercises.

14:18 – Saad mentions that correcting your form and technique is not the hardest thing to learn, but it does take the longest. Specifically benchpress and deadlift. He gives specific examples of how he helps his clients.

18:00 – Saad says that the best way to help people is by telling them where they should feel everything so they can know immediately if they are doing it right.

19:17 – Mahdi talks about the resurgence of deadlifts and squats with the popularity of CrossFit.

21:20 – Saad talks about the hardest part of training not being the actual teaching of the techniques but convincing the clients of the importance of proper form.

24:10 – Mahdi and Saad transition the conversation to talk about people who spend most of their days sitting at their desks and in their cars. Setting small challenges throughout the day to stay active can make all the difference.

26:20 – Saad discusses the importance of stretching your hip flexors, and he will put some examples on his Instagram.

27:30 – Saad and Mahdi give some good stretching examples.

29:48 – Saad then talks about the causes of back pain such as anterior pelvic tilt.

31:00 – Mahdi and Saad say that people often experience pain while working out after they have been inactive all day because they haven’t warmed up.

33:36 – Mahdi asks about the benefits of strength training versus just walking or jogging.

35:00 – Saad says that everyone should do basic strength training either at the gym or at home just to remain active. Walking should not be considered exercise because everyone should be getting 8,000+ steps per day.

37:30 – Saad discusses the main differences he has noticed being a trainer in the Middle East. 

45:29 – Saad says that being consistently active during the day will also boost your workout time and he emphasizes the importance of warming up and cooling down.

46:45 – Saad talks about your capability of doubling your calorie burning every day just by reaching 8,000+ steps per day and he give some suggestions for doing so.

49:00 – Mahdi emphasizes the benefit to both you and your kids when you take them outside to play at the end of the day.

49:37 – Saad says that he has had so many clients tell him how much better they feel when they are traveling because they are actively exploring a new city.

50:17 – Saad talks about his current project, which is continuing his education and helping his clients go from injury to strength.

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Yalla Move episode - Meg & Madhi

What is Movement and how is it different than exercising? In this episode Meg and Madhi sit with the event organizers of Kuwait’s first ever movement culture festival to answer those questions and more. Yalla Move Kuwait celebrates diversity in movement and showcases local and visiting movement practitioners in an exciting line up of workshops. We discuss the inspiration and direction of this Not for Profit and volunteer driven festival. Yalla Move and The Project share their passions of different movement styles in Kuwait and it’s impact on the fitness community. This event is open for all to move, express, explore and play.  Funds raised will be donated the charity Masaka Kids Africana - listen to the episode for all info on how this charity connects to Kuwait, event ticket details, and much more! Grab your yoga May or head out to the park while you listen!

Instagram: Yallamovekuwait

https://movecopenhagen.com
https://fightingmonkey.net
http://www.alshaheedpark.com

Tags: Movement Culture, Fitness, Kuwait, Health Wellness, events, community 

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Time Stamps:

1:47 – Luwlwa, the Functional Nutritionist, joins Liam and Mahdi again today to discuss men’s hormones. Mahdi asks about how pheromones are related to hormones and Luwlwa shares about an experiment her class did at university.

3:25 – Mahdi reveals his “secret” that he uses women’s Secret vanilla bean deodorant because it keeps him from sweating. Liam briefly considers revoking his man card, but they move on when Luwlwa says that some men get botox or detox their arm pits to reduce sweating.

5:13 – Mahdi has noticed in the Middle East that men are softer and have more of a female build than elsewhere in the world and he thinks it is as a result of lower testosterone. Luwlwa confirms Mahdi’s suspicions and says that men are developing more female facial features as well.

7:06 – Kuwait was recently listed as the #2 most toxic country in the world, and while this is a big factor in hormone production, Luwlwa says that it also has to do with the fact that Kuwait is not as health-conscious in general. 

10:22 – In addition to this constant exposure to toxicity, these health choices are causing men in Kuwait to convert testosterone to estrogen which causes them to store fat in areas where women would.

13:21 – Mahdi asks the question that many men have probably wondered if they have ever dabbled in taking steroids: does taking steroids really cause your gonads to shrink up? Luwlwa confirms that taking testosterone replacement drugs will cause your body to stop producing testosterone, and it could have a lasting effect even after men aren’t taking steroids anymore.

15:31 – Toxins such as BPA can be endocrine disruptors and should be avoided. BPA is used to make plastic remain rigid, and it is released when the plastic is heated up; specifically, when you are microwaving your leftovers. When ingested, BPA acts as estrogen and can be harmful to the body. Another unexpected source of BPA is receipts.

18:08 – Mahdi and Luwlwa provide a summary of cortisol, its purposes, and its impacts on the body over a long period of time. Liam summarizes constant cortisol production to being in “sport mode” in your car all the time.

23:13 – Luwlwa asks Mahdi and Liam about their sleeping patterns and says that if you have healthy cortisol levels, you should not have to wake up at all during the night, even to go to the bathroom. If you do not have deep sleep like this, you are probably sleep deprived.

25:58 – Mahdi tells of his experience tracking his sleep with a smart band.

27:00 – Luwlwa talks about REM (rapid eye movement) sleep and the importance of several REM cycles every night for the proper production of testosterone. One of the best ways to improve your sleep environment is to reduce your exposure to blue light for 1-2 hours before going to bed, either by not looking at screens or by using a blue light reducing app on your phone or computer.

28:27 – In response to Mahdi’s question about how working out at night affects sleep, Luwlwa says that working out increases your cortisol levels which is not conducive to restful sleep. She recommends taking thianine after a workout at night to combat high cortisol levels or using a meditation app like Headspace. 

30:05 – In addition to the Headspace app, Luwlwa recommends diaphragmatic breathing and deep stretching to activate the parasympathetic nervous system and optimize sleep.

31:45 – Although a lot of people think that taking a hot bath or shower would be relaxing in preparation for going to sleep, the opposite is actually true. While a hot shower causes the heart rate to rise, a cold shower slows the heart rate and activates the parasympathetic nervous system instead.

34:40 – When short-term stress turns into prolonged stress, this changes the cortisol level

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Time Stamps:

1:57 – Fatma Al-Qadfan is a drama therapist, which integrates psychology with the theater arts as a modality of counseling. She primarily works with adolescents and adults.

3:57 – Fatma and Mahdi attended the American University of Kuwait together, where she was more interested in sociology and theater than psychology, but her interest in psychology developed a few years after graduation. She saw a documentary called “12 Angry Lebanese” that opened her eyes to the possibilities of drama and psychology, and her life trajectory was forever changed.

6:00 – She distinguishes between practices that are therapeutic (dealing with the symptoms) and those that are therapy (dealing with the root cause). 

8:16 – There is a spectrum of behaviors and beliefs when it comes to eating disorders. On one end is “intuitive eating” which is healthy, towards the middle is “disordered eating” which is characterized by guilt-motivated decisions, and on the other end is “diagnosed eating disorders” such as anorexia nervosa and bulimia nervosa.

10:30 – Fatma emphasizes that eating disorders are very serious because they can cause the organs to shut down and even cause death. Mahdi shares about one of his friends whose eating disorder caused her to be hospitalized.

13:10 – It is difficult to determine or judge if someone has an eating disorder because it is a set of behaviors and thoughts more than anything externally visible. It is important to always be aware of your own cues and not be influenced by the praise or disapproval of others.

16:15 – Liam presents a relevant scenario about the pressures of eating unhealthy foods at a family gathering, which spurs on a lengthy conversation bordering on a debate with Fatma about the best way to handle situations like this. 

20:58 – Liam, Mahdi, and Fatma agree that when you decide not to eat the food at a family gathering, it is problematic to the relationships involved.

23:59 – Fatma continues the conversation by explaining that being unwilling to compromise or appease the other party, this is a type of disordered eating. This could be considered orthorexia.

24:43 – Mahdi brings up the topic of nutrition, and Fatma talks about the importance of coaches in the pursuit of intuitive eating. Additionally, it is a healthy practice to check in with yourself along the way to see what you really want.

32:36 – Fatma strives to debunk the “myth” of addiction to sugar and talks about the pleasure center of the brain.

36:55 – Fatma provides 3 helpful questions for listeners to consider: (1) Was there a time when you told yourself no (food item)? (2) What does (food item) mean to you? (3) Is your fear of (food item) stemming from an idea? These questions touch on the physical, mental, and emotional restrictions people place on themselves.

40:01 – Fatma typically works one-on-one with clients or in group settings to work through their personal histories and family dynamics. These workshops and sessions vary, but can include elements of roleplay or writing plays, letters, or songs.

47:01 – Fatma shares her perspective on social media and how she has developed a healthier relationship with herself by curating the people she follows to be more diverse and positive. One social justice movement she specifically mentioned was Health at Every Size. 

52:20 – Fatma echoes the common saying that comparison is the thief of joy on social media. Liam asks about people who need motivation – could it be helpful to them to follow aspirational accounts? Fatma agrees but says that it depends on the person.

57:06 – Liam brings up another hot button topic: in the context of a job interview, could the hiring manager assume that a lean and toned person is more disciplined than someone who appear

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Haya Al-Sharhan, a competitive CrossFit athlete and creator of “MomFit” program is back on the show to discuss the recent change in direction of the CrossFit Open and the new programs she’s creating for women through and after pregnancy. Haya and Mahdi share the best advice they received from a coach when struggling to find the hectic balance of parenting, fitness, and work and support for those with a goal of losing weight and getting healthier.

https://www.crossfitq8.com/haya/

https://www.crossfitq8.com/product/training-through-pregnancy-for-athletes-guide/

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Time Stamps:

1:41 – Mahdi explains how he first met Liam and what made them want to work together on this podcast.

3:28 – Bader’s interest in fitness began when he was in high school and he aspired to be like the guys in the Arabic World of Sports magazine. He saved up to purchase himself some home gym equipment because he was not old enough to go to the gyms in Kuwait and he practiced the exercises from the magazine. Mahdi describes how he remembers gyms being at that time: filled with old school bodybuilders.

6:25 – When Bader was 17 ½, he asked the manager at a local gym if he could work out there even though he wasn’t 18, and that was when he really started weight lifting seriously and even getting into body building.

9:33 – Several years later, one of Bader’s friends asked him why he hadn’t gotten into CrossFit and suggested that they go to his gym so Bader could see what it was like. After that first workout, Bader got the passion for CrossFit and he has been involved ever since. His previous objections about the risk of injury came to rest when he realized that smart programming can reduce injury as much as anything else.

13:48 – Now a few years into CrossFit, Bader recognizes the benefits of the mobility and flexibility that are developed through CrossFit and the awareness of how the body is supposed to function during certain workouts. Mahdi mentions the fact that people do or don’t do things based on the perception quite often; for example, elite bodybuilders have been doing deadlifts and squats for a long time, but mainstream athletes had refrained until recently because of their fear of injury. Liam agrees that people find reasons not to do things and listen to the recommendations of those around them.

16:27 – In November 2018, Bader competed in the Battle of the East, and he talks about his training regimen leading up to that competition as well as difficulties that he was having with his mobility. In June 2016, he joined Icon Athlete, which really helped him get serious about his workouts. He then started taking courses as well as teaching some, becoming full participative with the culture and mindset.

20:14 – Bader attended an Olympic weightlifting camp in Ukraine so that he could understand the “how” and “why” of bodybuilding exercises and become more effective for the benefit of himself and others.

25:40 – From this experience, Bader became aware of some things he needed to adjust before the Battle of the East competition, but it mainly came down to stripping away the ego and putting in the work to improve. During that 6 month period, he took a 3 month break from weight lifting so he could focus on his technique, and it worked. He also worked on his gymnastics and strongman training during that time, which served him well.

29:00 – Bader agrees with Mahdi and Liam that moving strongman objects is easy if you know the right way to do it, which was affirmed by the strongman course he took. Liam emphasizes the importance of using the right muscles, and Mahdi brings up the importance of using your body in the right way.

32:29 – Bader talks about the practicality and functionality of strongman exercises in everyday life.

34:20 – In terms of gymnastics, Bader has seen many people watch moves on YouTube and start doing them in their workouts without knowing if they are really doing them properly. This can do a lot of damage to the body, as well as doing the right exercises but not providing yourself with enough rest time. Bader has also taken a course in gymnastics, which has been very helpful to his CrossFit and other training.

37:00 – In preparation for his competition, Bader focused on conditioning for the programming of the competition and did not try to build muscle. In the last few weeks before the ev

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