Fabio Pelicano

Plan. Prep. Eat. Repeat.

I hate wasting time in the kitchen! I used to spend a lot of money just ordering food or go to the nearest shop to get something quick. The problem with this is that you waste a lot of money and you don't have control of what are you eating (how it's cooked, ingredients used, portions, ...) so you usually end up with food that has higher calories and lower nutrition value for much more money.

When you meal prep, you just spend a couple hours once a week and everything gets organized which makes everything more time efficient and everything is under control in terms of calories and macros. You won't lose much of your life if you spend some time boiling some eggs and grilling some chicken.

Don't get me wrong, i also eat out and order food but it's good to do this as a principle for most of your meals but there's a lot of food that you can have at your house which is ready to eat and it will save you time, money and results.

Canned goods (tuna, chickpeas, olives, corn, ...) are my go to when I don't have anything prepared and want something quick! When I'm feeling inspired (rarely), I like to do something like this:

Bacalhau no Forno com Grão de Bico (Baked Cod with Chickpeas)

Nutrition facts (per 100g)

Energy: 174 kcal
Carbs: 2,70 g
Protein : 25 g
Fat: 5,80 g

Then I just split it in tupperwares and just like that I'm set for a few meals. I strongly advise everyone that wants results to start doing this because a goal without a plan is just a wish! 👊

Always aim higher!

Progression is everything! I think that is why i like dubai so much... it doesn't matter how much they accomplish, they always put a new goal!

I feel we should do the same... regardless where you are right now, you should keep trying to improve yourself day after day in order to evolve!

Make your future self proud 👊

Oh no! Another rest day!

Don't stress about having rest days! Resting is as important as exercising because you need to give some time for your body to recover in order for the muscle to rebuild itself.

Also, i believe it is important to have a balance in your life otherwise you might reach a "burnout" point in which you will feel exhausted and you will want to just give up exercising altogether.

So always workout to be healthy and improve yourself in a stable way without compromising social life, sleep or professional duties.

Just keep working your ass off, remember that consistency is key but be patient because sometimes all you need is more rest!

This is not a sprint, this is a marathon!

The road to an healthy lifestyle is not straight! You will have to keep pushing consistently to reach that balance, which is different for everyone!

So just try to improve yourself day by day and enjoy the ride, knowing that you will fall along the way but you will have the determination to keep going on the right path!

Nothing will work unless you do!

If there is something that we all learned in the past 12 months is that life in unpredictable and we should take care of ourselves.

So lets all try to boost our health by exercise. I know sometimes it is difficult or it is not practical but you would be surprise the amount of problems you would be avoiding by something as simple as this!

Sometimes a workout is all the therapy you need!

Well done is better than well said!

Do you feel that being stuck in the gym 5 times a week is taking you quality time and you would prefer to be outdoors or at home? So this one is for you!

Calisthenics are exercises that don't rely on anything but a person's own body weight. These exercises are performed with differing levels of intensity and rhythm and allow for the development of strength, endurance, flexibility, and coordination.

So the good thing is that, with this kind of exercises, you can virtually workout anywhere. So you can actually be at home, in the park or in the beach and the only thing you need to have a kick ass workout is you own determination!

Do you even stretch?

If you don't, you should start! Most people forget about this important part of the training session. The benefits of stretching are many so I am going to drop here the most important ones!

1️⃣ Improves your performance in physical activities

2️⃣ Increases your flexibility and range of motion

3️⃣ Increases blood flow to your muscles

4️⃣ Improves your posture

5️⃣ Helps to heal and prevent back pain

6️⃣ It is great for stress relief

7️⃣ Helps decrease tension headaches

8️⃣ Prevents injuries

New Hype: Padel

Recently i started to play Padel! For the ones that might not know, it's a racquet sport played in doubles and, to simplify, lets just say it's something between tennis and squash because you can use the glass around the court.

It became very popular in Dubai and you can find it now in many sports/fitness centres with outdoor and indoor versions.

I like it a lot because it's fun and easy to learn but, at the same time it is more challenging that it seems! It is a excelent option to exercise while you spend some good time with your friends!

How to get motivated?

That's really the big issue right? We can all say do this or do that but in the end the most difficult thing it's to have the will power to workout! So what can we do? Here are a few tips:

1️⃣ Sleeping Well - a bad night drains your energy and that's why it is so important to have a sleeping routine in order to get good quality sleep.

2️⃣ Eating Healthy - many studies show that, with a balanced diet, people are happier and have more energy which makes them more active and productive.

3️⃣ Social Media - following some fitness pages might help you get inspired to get fit, get some new exercise ideas or even new workout locations.

4️⃣ Group Classes - participating in group activities that you enjoy helps you have a consistent workout schedule.

5️⃣ Workout Partner - having someone reliable that pushes you to exercise and that you enjoy to be with helps you not to give up easily.

6️⃣ Personal Training - getting a coach is an excelent solution because you'll get efficient results and he'll give you solutions for all your excuses when you don't want to workout! 😁