WE ARE (NOT) MADE OF THE WATER

Are we? Questions it is not spiritual. It is based on facts that we cannot deny.

The amount of water in the human body ranges from 45-75%. The average adult human body is 50-65% water, averaging around 57-60%. The percentage of water in infants is much higher, typically about 75-78% water, dropping to 65% by one year of age.

Body composition varies according to gender and fitness level because fatty tissue contains less water than lean tissue. The average adult male is about 60% water. The average adult woman is about 55% water because women naturally have more fatty tissue than men. Overweight men and women have less water, as a percent than their leaner counterparts.

The percent of water depends on your hydration level. People feel thirsty when they have already lost around 2-3% of their body’s moisture. Being dehydrated by just 2% impairs performance in mental tasks and physical coordination. The amount of water varies, depending on the organ. Much of the water is in blood plasma (20% of the body’s total). According to a study published in 1945 and still widely cited, the amount of water in the human heart and brain is 73%, the lungs are 83%, muscles and kidneys are 79%, the skin is 64%, and the bones are around 31%.
Water serves multiple purposes:

  • Water is the primary building block of cells.
  • It acts as an insulator, regulating internal body temperature. This is partly because water has a high specific heat, plus the body uses perspiration and respiration to regulate temperature
  • Water is needed to metabolize proteins and carbohydrates used as food. It is the primary component of saliva, used to digest carbohydrates and aid in swallowing food.
  • The compound lubricates joints.
  • Water insulates the brain, spinal cord, organs, and fetus. It acts as a shock absorber.
  • Water is used for flushing waste and toxins from the body via urine.
  • Water is the principal solvent in the body. It dissolves minerals, soluble vitamins, and certain nutrients.
  • Water carries oxygen and nutrients to cells.
    If the body is not hydrated enough – it naturally will run to a condition called dehydration.
    Dehydration happens when your body doesn’t have as much water as it needs. Without enough, your body can’t function properly. You can have mild, moderate, or severe. Dehydration depending on how much fluid is missing from your body. Dehydration symptoms generally become noticeable after 2% of one’s average water volume has been lost. You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration needs immediate medical treatment. There are three main types of dehydration: hypotonic (primarily a loss of electrolytes), hypertonic (primarily loss of water), and isotonic (equal loss of water and electrolytes). The most commonly seen in humans is isotonic.

Symptoms of mild dehydration are fatigue, dry mouth, increased thirst, decreased urination, dry skin, constipation, dizziness, and headache. Severe dehydration symptoms are excessive thirst, lack of sweat production, low blood pressure, rapid heart rate, and breathing; sunken eyes, shriveled skin, and dark urine. Severe dehydration is a medical emergency.

Whole-body sweat rate during exercise ranges from 0.5 to 2.0 L hour−1, with some athletes (~2%) sweating substantially more (>3.0 L hour−1). Gradual reductions in body mass of 2%–5% can occur if body water losses are not replenished, resulting in marked decrements in plasma (≥10%) and blood (≥6%) volume.
Such dehydration levels lead to a state of hyperosmotic hypovolaemia that is proportional to the decrement in total body water. Hyperosmolality during exercise reduces sweat rate, and thus evaporative heat loss, for any given core temperature. As a result, the magnitude of hyperthermia experienced during endurance exercise under heat stress is exacerbated.

Proper hydration has immeasurable benefits for both your health and productivity. Our brain is roughly 75 percent water, so drinking enough fluid is critical for you to remain clear-headed, focused, and creative. Water also delivers essential nutrients to the brain and removes toxins from the blood. Hence, when you’re hydrated, you feel alert and able to concentrate. Water flushes toxins and other unwanted substances out of the body, meaning that there are fewer contaminants in your system if you are hydrated. This improves your complexion with those who drink plenty of fluids as part of their regular diet showing the best skin health and the fewest signs of aging. Hence you’re hydrated, your body maintains optimum blood pressure, which helps your heart pump oxygen around your body. You feel energized, ready to tackle the day’s challenges.

Standard advice recommends the 8×8 rule – that’s eight, eight-ounce glasses of water per day.

Hydration and exercise are very related in both directions, positive if applying hydration rules and negative if we avoid them. Here you can find few tips:

  • Before training, drink 12-20oz of fluid 2 hours leading up to exercise.


During Exercise:

  • <1-hour drink 16-30 oz of water
  • 1-3 hours drink 16-30 oz 6-8% CHO, sodium drink per hour of exercise
  • 3 hours similar to guidelines for 1-3 hours but increase sodium intake
  • Avoid caffeine or alcohol in beverages due to their diuretic effects.
  • Avoid hyponatremia, which can occur by drinking too much fluid, therefore, diluting sodium.
  • Monitor dehydration with changes in body weight and urine color. For each pound lost during exercise, drink 15-16oz of fluid.

General hydration tips and alternatives:

  • The average person should be consuming around 2.5 liters for men and 2 liters for women per day.
  • Sports drinks can re-hydrate the body by providing these lost electrolytes, unlike water, but are mostly recommended to populations like athletes or advanced fitness enthusiasts.
  • Products such as fruit and vegetables can be used as a reliable source of both water and electrolytes.
  • Alkaline water has a higher pH level than regular drinking water, and because of this, some advocates of alkaline water believe it can neutralize the acid in your body.
  • Coconut water has fewer calories, less sodium, and more potassium than a sports drink, low in calories, and naturally free of fat and cholesterol.
  • Sassy water is a very useful hydration drink consisting of about 8 1/2 cups of water mixed with one teaspoon of grated, fresh ginger root, cucumber, lemon slices, and fresh mint leaves.

The facts mentioned above are giving us an answer to the question – are we made of water? The answer is YES and NO.

Ivan Cirkovic
Head Coach in Be Strong – Scientific Fitness
02.02.2021.

FITNESS FACTS, USEFUL TRICKS, AND BUSTING MYTHS

How often have you heard this: Do this training program, and you will lose weight easily, or Do this exercise, it will help you to have a six-pack.

Well, things are not so simple. First of all, people’s ability to convince other people is a powerful skill to know but is it applicable to everything in life? I don’t think so, especially if we are talking about health. Second, the fitness industry is full of different directions with a claim that physical activity, in its best way, is developing human health (physical, mental, spiritual, etc.). The problem is that every fitness professional will claim that their way is the best, no matter what. That is completely fine, but only if it is based on science, theory, and practice. Third and last, there is a lot of social media pressure because the human body should look like a sculpture or sort of perfection. In real life – people have jobs, families, emotions, problems, and different daily challenges. If the fitness industry doesn’t understand that, we will lose much more than a client in personal training, a gym member, or an attendee in the group class. We will lose their trust.

We will mention a few facts, tricks, and myths in fitness or physical activity in attendance to bust myths.

FACTS

We are burning fat through breathing. The real answer is a simple chemistry equation. In simpler terms, fat + inhaled oxygen → carbon-dioxide + water. For our purposes, there’s no reason to make the fat-burning process more complicated than that.
Bottom line: We mostly breathe the fat away! 84% of fat is exhaled as carbon dioxide. The other 16% of fat is excreted as water via bodily fluids like urine, sweat, tears, etc. 
For example, say someone lost 10 kilograms of fat over some time. Nearly 8.4 kilograms of those were exhaled away as carbon dioxide. The remaining 1.6 kilograms left their body as water through sweat, urine, feces, etc.

But simply breathing more does not guarantee more significant fat loss. The key is putting yourself in a consistent caloric deficit. Otherwise, your body has little incentive to burn fat. Ultimately, your diet is going to be the most crucial factor in achieving a caloric deficit. Food makes up 100% of the calories that go into your body. Exercise accounts only for about 10-25% of the calories that leave it. So while doing exercise that elevates your heart rate and has you breathing hard is undoubtedly helpful, but it’s not the golden ticket to weight loss. This is why you should be wary of any one workout, food, or supplement that guarantees fat burning yet doesn’t account for the other aspects of your lifestyle. It is simple science and mathematics. 

Want to lose weight? Sleep. Eat. Move. Breathe. Repeat. 

Everyone has a six-pack. Don’t you believe it? Well, anatomy is telling us differently. Every person, by their nature, had a six-pack. The big difference is the percentage of body fat, water retention, and functionality based on physical activity or inactivity. What we see in a six-pack is something that we all have. There are three tendinous intersections in the rectus abdominis muscle. One of these horizontal intersections is present at the umbilicus level, another at the xiphoid process level, and the third midway. These fibrous bands divide the muscle into segments, resulting in a gridiron six-pack shape. The formula is quite simple. 

Want to have a six-pack? Sleep. Eat. Move. Breathe. Repeat.  

More muscles burn more fat. That is right. Muscles grow through protein synthesis, which is one of the most energy-consuming processes in the cell. If you’re building muscles, it is not just the workout itself but also the growth of muscles that consumes energy and burns calories. Additionally, muscle tissue is metabolically more active and burns more calories than fat tissue. The more muscles you have, the bigger your resting energy expenditure, which means that your body burns more calories while doing nothing. 
Do you want to burn more fat? Sleep. Eat. Move. Breathe. Repeat.

Sheldon’s somatotype. William H. Sheldon, Ph.D., MD, introduced body types, or somatotypes, in the 1940s. Since then, nutritionists, exercise physiologists, and even doctors have used it to design adequate, individualized nutrition and exercise plans. People are born with an inherited body type based on skeletal frame and body composition. Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph. Before you start to wonder which body type you are, consider that like an additional tool in your daily lifestyle, nutrition habits, and exercise approach. 

Functional training (movements). If you are exercising, you need to do it with purpose. Useful training programs train movements – not muscles. Muscles are just part of the puzzle, not the primary goal. Every joint in our body has a specific purpose – to stabilize or to mobilize through the movement. The function of some muscles is not only to flex and extend. Some of them are stabilizing and transferring the forces through the movement like core muscles. Maintaining this puzzle should be based on theory and practice from anatomy, biomechanics, etc. The idea of functional training is to provide the most effective and pain-free movement related to your goal in general – to be stronger and look thinner.

Have a daily routine. Having the ability to create your daily routine will help you achieve goals much faster and easier. For example, you are going to bed before 11 pm every night, sleeping 7-8 hours, having regular meals, fixed working hours and training time, time for family and social gatherings, etc. 
Always remember the 21-day rule about creating a habit, good or bad. If you want to start something positive, this period is required to work on that.

MYTHS

Women should not lift the weights. One of the biggest concerns for women in the gym is the fear of gaining huge muscle and look like a bodybuilder. I am sorry, but that is not possible. The evidence is covered with different biological reasons which are making a difference between men and women. One of them is the hormone testosterone, which one of the roles is to increase muscle mass during lifting weights. Naturally, the amount of testosterone in men is higher than in women. Different researches show that testosterone in lifting weights increases muscle mass, major in men and minor in women. Even if women can lift more weights than men, they will not be muscular like men. Conclusion: Ladies, go to the gym and lift the weights!

Diet will help me to reduce fat. Easy to say, hard to do. Most of the strict diets are based on calorie deficit with the idea to reduce weight as much as possible in a short time. In most cases, the diet has results in weight loss (what is happening in the body is another story), but after the diet, it comes to the yo-yo effect. After a strict diet, because of the reduced basal metabolism rate, decreased muscle mass, and ability to “burn” the fat, a person is gaining weight again even if eating less than before, and we know where that leads us. The cure is in the balance of proper nutrition, regular exercise, and good sleep.

I want to look like him / or her. Do you want to be someone else? I don’t think so. As we mentioned earlier, social media pressure is tough to manage, but we should not forget who we are. Perfect-shaped bodies of supermodels are good motivation, not your goal. These people are living from photoshoots, commercials, strict nutrition and exercise regimes. An average person cannot afford that luxury with working 8-10 hours per day, looking after kids, social life, unregular training, not proper nutrition, sleep. Don’t stress yourself with the final result, be patient, and enjoy the change process.

I often say to my clients: “Just be the best version of yourself.”

Ivan Cirkovic

Head Coach in Be Strong

The body as a temple

“The general who wins the battle makes many calculations in his temple before the battle is fought. The general who loses makes just a few calculations beforehand.” Sun Tzu

This is not a war but this something that we need to apply daily. Whenever we need to do something, planning is required. Before you go to bed – you need to plan the next day. If you want to eat – you need to prepare the food. If you want to be healthy, strong, and happy – we gat your back!

A college professor said once that the most significant difference between animals and humans is the level of conscience. In that manner, just thinking that we are aware of our actions, needs, and habits making us very superior. Unfortunately, there are so many examples of humanity losing control over their own health – mental and physical. Of course, some of the reasons are very objective, but we will talk about subjective ones we can manage today. They are four pillars of the body as a temple – nutrition, hydration, sleep, and physical activity.

The human body is guided by the sensory system (8 of them), which is part of the nervous system. The sensory system is very reactive to environmental changes and responding accord to the signals in and outside of the body. We have visual (sight), auditory (hearing), olfactory (smell), gustatory (taste), tactile (touch), vestibular (balance and motion), proprioceptive (body awareness), and interoceptive (internal condition of the body) sensory system. All of them are very important, but the body’s internal condition can make a big difference in so many aspects.

Nutrition and Hydration

Interoception is a sense that provides information about the body’s internal condition — how our body is feeling on the inside. Interoception allows us to experience many body sensations such as a growling stomach, dry mouth, tense muscles, or racing heart. Awareness of these body sensations enables us to experience essential emotions such as hunger, fullness, thirst, pain, body temperature, need for the bathroom, sexual arousal, relaxation, anxiety, sadness, frustration, and safety.

For example, noticing a growling stomach serves as a clue that we are hungry and encourages us to eat. Seeing a tight or heavy stomach lets us know that we are full and that it’s time to stop eating. Noticing shivering muscles or goosebumps on the skin serves as a clue that we are cold and prompts us to look for a sweater. Seeing a tight chest, racing heart, and tense muscles let us know that we are anxious and urges us to seek comfort.

Unfortunately, this is a reality for many people with autism, anxiety, depression, trauma, eating disorders, obesity, toilet training difficulties, sensory processing disorder, and behavioral challenges. To simplify, whenever we are feeling emotionally imbalanced or physically tired, our body is trying to compensate with “sweet and salted substances”. With the idea to temporarily increase blood sugar and give an additional boost of energy, the body is faking your mood just for a short period until insulin reduces it and puts you down in a previous or even worse state than before. Continuing with this hormonal game, in the end, we will always lose because we are becoming nominated for many diseases and disorders like diabetes, obesity, heart issues, etc. Another extreme or disorder of the interoceptive sensory system is when the body cannot recognize when we are hungry or thirsty, very often for the same reasons as we mention before. In that scenario, our body is running in conditions like anorexia. Few more facts – whenever you are thirsty, you are already dehydrated. Whenever you are eating too sweet or too salted food, feeling full is postponed as fat has a late reaction, so the body makes fat storage.

One of the primary medicines to improve or back the interoceptive sensory system in the right way is sleep and physical activity.

Sleep

The phenomenon of sleep is something where humanity is looking for the answers, but the only thing we are sure of is that we can’t live without sleep. Within the brain, sleep enriches a diversity of functions, including learning, memorizing, and making logical decisions and choices. Sleep is improving our immune system, helping fight malignancy, preventing infection and sickness, balancing insulin and circulating glucose, and regulates appetite. There is a strong relationship between adequate sleep and the cardiovascular system’s fitness and lowering blood pressure.

Both sleep and mental health are complex issues affected by a multitude of factors, but, given their close association, there is strong reason to believe that improving sleep can have a beneficial impact on mental health and can treat many psychiatric disorders. Sleep and mental health are intertwined and become even more apparent by reviewing what is known about how rest is tied to some specific mental health conditions and neurodevelopmental disorders.

Based on a scientific understanding of sleep, we no longer have to ask why sleep is good. Instead, we are now forced to wonder is there something that sleep is not suitable for. The answer is straightforward: sleep is the cure.

Physical Activity

Another phenomenon. We are living in a time when society, culture, and science have become increasingly aware of the great importance of physical activity not only as a part of mass culture but broadly understood for individual social health and well-being. People’s physical activity plays an increasingly important role in the scientific interest regarding contemporary society’s way of life. It is a crucial factor in officiating a healthy and active lifestyle, quality of life, and health in general. The indispensable role of physical activity in human life is permanently scientifically confirmed in the prevention of obesity and other diseases and conditions.

The development of a sedentary lifestyle is the result of a socialization process towards physical inactivity developed in the youth and continued into adulthood. At present, we face an apparent tendency in our cultural settings: people are more and more individualized, losing beneficial impacts of community activities, involved in a passive way of life, lacking the proper level of physical activities.

During physical activity, our body firing certain hormones, known as happy hormones: dopamine (learning, memory, etc.), serotonin (sleep, appetite, digestion, etc.), oxytocin (trust, empathy, etc.), and endorphins (reducing stress, anxiety, etc.) Regular and proper physical activity strengthens your bones, improving muscular function and core stability, mobility of the joints, preventing injuries, pain, and stiffness. Simple making your body functional. Of course, when all this comes together, aesthetic benefits are just a logical result.

The quality and quantity of these four pillars (nutrition, hydration, sleep, and physical activity) are why your body is healthy as a temple. Don’t forget that our body is not just a physical, just as the temple is not as well. It is also emotional and spiritual. We need to work on that constantly.

Just remember that we are a very conscious species and very able to control our thoughts, emotions, needs, and actions. If we can do that, we can do everything.

RAMADAN IS HERE

The importance of Ramadan is magnificent in terms of religion – Holy month for Muslim people all around the world. The beauty of Ramadan is also about family reunion and gathering with friends for Iftar. The month of sharing and carrying.

But this year, unfortunately, will be different. It will be challenging for different reasons. Because of that, this Ramadan could be the month of change – personally, locally and globally. That change is starting with one person and that is you. You need to fight for the most important thing on the world, especially now. It is your own health.

Being healthy today mean sleeping normally, eating properly and exercising regularly. Now you are asking yourself how I can do all that during Ramadan when everything is different? Well, to be honest, it is possible. For example, around half of the Be Strong Dubai clients are fasting. They are applying everything what we will mention hereinafter to keep themselves healthy, energized and strong (already 4 years since Be Strong Dubai exist). How? We will show you now.

Asian woman sleeping on bed and wake up with alarm clock

SLEEPING – One of the biggest impacts on an individual who is fasting could be sleeping disorders during Ramadan. But not necessarily. If you make a good plan, you can make a big difference. During the night, set your schedule to sleep between 23:00 and 02:00 because this is the most important period where your brain can restart and allow your hormones to work in full potential in terms of recovery. After Suhoor, you can sleep 2-3 hours more, just before the work, and after work, you can sleep 2-3 hours again before training or Iftar. An adult person should sleep between 7-9 hours, so if you calculate it, you are in that zone, not constantly but still better than being awake all night, especially when we talk about health benefits. “Although the sleep cycle of the studied sample shifted during Ramadan among fast observers, there is no objective evidence for increased sleepiness during fasting.” (Ahmed S. Bahamas, Abdulrhman M. Alaseem et Muniz M. Sharif, 2013)

EATING AND DRINKING – The first thing that people feel during fasting is dehydration, which is not harmful to health (studies show) as long as you rehydrate yourself immediately after fasting during Iftar. Refuel yourself first with plenty of fluids like water, fresh juices, soups, and laban, avoid soft drinks and coffee in general. After dehydration comes to hunger. Don’t eat too fast, avoid fried, salted, spicy and sweet(s) food. Focus on whole grain food, fruits, vegetables, grilled meat, and fish. During Suhoor drink plenty of fluids and wholegrain food again, to keep yourself full-fed during the fasting period. By eating properly during Ramadan, you can lose weight and be more energized, but you should be aware to keep these habits after Ramadan as well. “Although weight has been decreased during Ramadan in most of the studies, weight regain is prevalent during the following months.” (Mohammed Hossein Rouhani et Leila Azadbakht, 2014)

EXERCISE – Training programs should be modified to meet your goal and current condition. Intensity and volume of training should be reduced by your personal trainer and from yourself. Do not expect big progression in terms of performance, just focus to keep yourself active and keep the levels of your overall fitness similar to those before Ramadan. Focus on mobility and core exercises more than before because of longer hours of sitting or lying down to prevent postural problems and pain sensations in your neck, shoulders, and back. Strength training should remain similar when it comes to the choice of exercises, but lifting weights and repetitions should be reduced. At the end of the training, focus on flexibility and breathing exercises. Timing for training should be just before Iftar or after Iftar to finish training before 22:30. After Iftar, go for a 10-15 min walk, in order to digest food faster. “Ramadan promotes the ability of the body to better utilize lipid at rest and during exercise. If exercise training is done during Ramadan, these adaptations are more pronounced.” (Stephen R. Stannard, 2011)

Maybe you thought it is difficult, but you saw from our advice on how to manage yourself during Ramadan and to remain healthy, energized, and strong. Be a good example for yourself and you will be a good example for your family and friends. We should care about our health more than ever. Let Ramadan be a month of change.

Ramadan is here and you should be ready.

Ramadan Kareem

Be Strong Dubai Team

We should be the change – PERSONAL TRAINER During CORONA

Yes, I know that my previous column was related with global concerns in these challenging times, with my philosophical approach. But now, instead, I want to go deeper, and a bit more personal, but adding to my feelings from before – silence, fear, hope and faith.

I have been a Personal Trainer / Coach for over 10 years now, so this is not something that I am new to anymore. My personal training journey first began in my home country Serbia, where I initially acquired knowledge about the basics in my college. Thankfully, I was able to learn on my own as well. I did lots of reading, writing and practical lessons. Over time, I have created my own unique practices, philosophy and approach to the training. To be honest, I am proud that I have done so many good things for others and myself in terms of results, activities, published researches and columns, even TV shows (laughing smiley). The most important thing in my job however, is not me, it’s my clients. They are the real superstars, not me. Without them, I would not exist as a professional. I have always been lucky to have them both back in Serbia and now here in my second home Dubai, in a different continent, country and language but still with the same energy and passion. Again, I am thankful and I always will be.

Now a word for ‘Be Strong Dubai’… they recognized my personality, knowledge, experience and ambition. For more than 3 years now we have been building a future together, sharing knowledge and raising the bar for us and for others. This is why we have amazing team with some strong personalities, sharp minds, critical opinions and, most important, good souls. I am proud of them all. A lot. Our idea is to set the standard for existing and future generations of personal trainers and clients. Our aspiration is to help others and to do it in a unique, personalized way that really makes a difference to people. We are on that way for sure.

In my case, I am still Ivan from Serbia, just an upgraded version of myself with better English, more knowledge, experience and a bit older (now happy smiley, not sad). I still have the same energy, behavior, philosophy and passion. I have amazing clients here as well, but now from all around the world, in one city, Dubai. We are now going together through this storm. Perfect storm, maybe. We will see …

Suddenly, Coronavirus came, knocking on our door. But our doors are locked, literally, right now, whilst I am writing these words. In the beginning was silence and fear of the unknown, with so many questions like how will we live and how will we work now? I cannot go to my trainings, meetings and drive more then 100 km per day. What to do?

After a few days of confusion, I started to feel some kind of comfort. Strange. I have not felt that way for ages. I am now at home, with family, sleeping enough, eating properly, exercising regularly, reading books, watching documentaries, seeing family and friends more often (even though this is through virtual chatting). And I am writing this column. I have enough time for myself now, which was a privilege before. I have feeling that I am gaining some power. I like that, but I am worried how I will continue to work.

That’s where my clients come in. Have I told you that I have some amazing clients (now huge smiley)?

Yes. They gave me trust, more than ever before. We are doing online trainings with everything what we have: bodyweight, weights, chairs, bands, bottles, food packages and families. We just agreed to try and it’s really working. We found solutions together because we need each other, like the desert needs the rain. This physical difference between is making us closer.

If someone told me 6 months ago that I would be doing online trainings, I would neither believe them, nor I would want to do it. I was not aware how much they know about exercises, how much they knowledge and experience they had gained about training over the year and months that they have been with me. That is my small victory and I will not hide it. We are growing together and learning new skills for the present and the future. I believe it will be a bright future.

I am seeing them, but also after a long time, I am seeing myself. I am a Personal Trainer, but better than before.

Be thankful to your clients because they choose you, especially today. That means they believe in you and they need you. Our calling now is to help them, help them to stay active and strong because they are helping you. Without them we are nothing. With them, we can be everything. Together we can be strong.

Be thankful for this moment. Even though it will be challenging. I know, everyone has a different story, but this is mine, written to be remembered and saved to not be forgotten before things become normal again.

The age of Coronavirus is teaching me about slowing down and to look at life from a different perspective. Our old life will come back faster than we expect, but only if we behave responsibly towards us and for others. It’s not easy now, I know, but we should focus on the positive side of all this. If I can adapt myself, you can do it as well. Just accept it and move on. Without turning back.

Again, our old life will come back, the coronavirus will eventually disappear but we cannot be the same anymore. We should be better towards ourselves, our families and friends. We should care more about other people and nature. We should be the change, like Gandhi said.

Stay safe and stay at home.

Be strong Dubai, now and always.

“YOU CANNOT STOP NOW”

The world has stopped. Silence.

“We have been put to a new challenge. The challenge not many of us could have predicted. None of us are able to tell when it would be over. Some think it might be soon, others fear the worst is yet to come. Whichever may be true, I firmly believe that one era is over and a new one is about to start. This is just a transition phase. A silent one. Yet, silence is known to bring many answers. To those who listen.”

The world has stopped. Fear.

“People are worried. They are worried about their own health and health of those around them. People are losing. Losing their jobs, security, connection with the world. And some of them are left without things one cannot simply put a price tag on. The loss of the invaluable – the loss of life. Naturally, these occurrences lead to confusion and confusion leads to fear. But it must not! We cannot fight against death but we can fight for new life. It looks like a desperate battle for survival against the end of the world. But it is not – neither for me nor for you. ”

The world has stopped. Hope.

“People in some parts of our planet couldn’t recall the last time they gazed at the blue sky. Others couldn’t remember the last time fresh air filled their lungs. Not until now. Finally, we can hear the birds chirping, we can see them flying freely above us. We are witnesses of the wildlife slowly returning to its given state. We are starting to feel empathy and compassion for the sick, the poor and the lonely. We started caring, listening to our families and friends. We can see  our kids growing. We feel we can finally open our eyes, even the slightest. But even that means one – we started changing. We see each other. It’s a new start. For me and you. For all of us.”

The world has stopped. Faith.

“My mission is to care about you, to make you stronger and to make you believe in yourself. I want you to be a good example for your family, friends and the community. I want you to be healthy, to live life without pain, I want to guide you and motivate you never to give up. I want to see you happy! Only then will you become a better human being, better mother, father, sister, brother, husband, wife, friend, son, daughter… I want to help you in this tough time and nothing can stop us. Because now we are one, more than ever. I am here for you, for this is my calling. Before, during and after the storm. Always. Worldwide.

My vision is to make the world a better place. I cannot do it without you.

The world has stopped.  But you must not! You owe it to yourself and those around you.”


Sincerely,

Your Personal Trainer                 

Ivan Cirkovic (Head Coach in Be Strong Team)