039: Mahdi and Meg Discuss: What to Expect When Starting a New Workout Routine or Getting Back to the Gym, Listener Q&A, Reviews, Common Misconceptions About Gym life

Summary:
On this episode of the Project Kuwait podcast, Mahdi and Meg share with listeners the things to keep in mind when you are starting a new workout journey. Whether you are a former athlete or someone new to fitness, this episode has practical steps for you to take as you start your workout routine and addresses some of the misconceptions you may have. Ultimately, health is a lifestyle that encompasses everything from your hormones to nutrition to mental health to physical activity.
 
Time Stamps:
2:00 – Meg talks about her “active vacation” in Costa Rica and her experience ziplining.
4:15 – Mahdi recounts his recent experience participating in the CrossFit Open.
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. But also keep in mind that it might be worth it to drive a bit to get to a gym that has the classes, equipment, or support that will make you excited to work out.
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. You may be surprised how your friend group becomes more diverse when you adopt a more active lifestyle.
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. And make sure you put your workouts into your schedule like any other appointment.
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 people confuse “aesthetics” with “health” and set their goals to be all physical, but it is likely that most of the things getting in the way of a healthy lifestyle are psychological. Dealing with those demons will allow your body to improve.
1:02:37 – Meg talks about the video that CrossFit put out about an athlete who went through gastric bypass surgery to lose weight, but he ended up gaining it all back. He then went about weight loss the natural way, focusing on his psychological status and motivations, and has had incredible results.
1:03:48 – The next misconception is: “Carbs are bad for you.” Not all carbs are bad for you. You should think of them in terms of “better” or “worse” for you than other things. A good resource on this topic is Episode 2 of this podcast.
1:06:02 – The final misconception is: “I will need a coach if I want to accomplish anything.” A coach is only able to increase your performance, but they cannot change your internal motivation or drive – you are the best coach for yourself, but if you need the increased accountability, reach out to a coach in your area.
 
Links:
ATHLEAN-X: https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A
Meg’s Instagram: https://www.instagram.com/guthmillermeg/
Mind Pump: https://www.mindpumpmedia.com/
 
Connect with us:
https://www.instagram.com/theprojectkuwait/
​

038: Coach Saad Discusses Movement as a Cultural Issue in Kuwait vs France, Back Pain, Anterior Pelvic Tilt and Why 8,000+ steps per day may help you feel better

Summary:
During this episode of the Project Kuwait podcast, Mahdi sits down with Coach Sed, a Kuwaiti trainer who specializes in movement and lack of movement. Coach Sed has found that inactivity is a cultural problem in Kuwait that leads to many problems such as unnecessary back pain, ineffective workouts, and improper technique. By intentionally integrating micro-workouts into your daily life, you can improve your wellbeing and boost your fitness life.
Time Stamps:
0:49 – Mahdi introduces Coach Sed.
1:38 – Coach Sed 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 Sed notices between his clients in France and those in Kuwait.
4:17 – Sed 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 – Sed 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 – Sed advises parents to get their kids into some kind of activity such as swimming, judo, and running.
9:24 – Sed 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 – Sed 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 – Sed 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 – Sed 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 – Sed 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 Sed 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 – Sed discusses the importance of stretching your hip flexors, and he will put some examples on his Instagram.
27:30 – Sed and Mahdi give some good stretching examples.
29:48 – Sed then talks about the causes of back pain such as anterior pelvic tilt.
31:00 – Mahdi and Sed 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 – Sed 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 – Sed discusses the main differences he has noticed being a trainer in the Middle East. He had a number of clients who would consistently do intense workouts but not lose any weight, and it ultimately came down to their lack of movement during the rest of their day. He also talks about the concepts of sitting or standing at your desk.
43:25 – Mahdi talks about the concept that while we talk about calorie consumption and burning universally, they are not one-size-fits-all and the discussion should be personalized to each individual.
44:10 – Sed says that calories are currently just the best way to generalize this conversation.
44:28 – Mahdi gives his tips and tricks for getting a few minutes of exercise in during the workday and incorporating movement into small tasks.
45:29 – Sed 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 – Sed 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 – Sed 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 – Sed talks about his current project, which is continuing his education and helping his clients go from injury to strength.
 
Links:
EXOS: https://www.teamexos.com/
Romanian Deadlifts: https://www.youtube.com/results?search_query=romanian+deadlift
Hip Flexor Exercises: https://www.youtube.com/results?search_query=hip+flexor+stretching+exercises
Anterior Pelvic Tilt Exercises: https://www.youtube.com/results?search_query=anterior+pelvic+tilt+stretching+exercises
Deskbound book: https://www.amazon.com/Deskbound-Standing-Up-Sitting-World/dp/1628600586/ref=sr_1_1?ie=UTF8&qid=1546270243&sr=8-1&keywords=desk+bound+book
 
Connect with us:
https://www.instagram.com/theprojectkuwait/
 


037: Yalla Move Kuwait a Local Event on April 12, Celebrates Diversity in Movement and Showcases Local and Visiting Movement Practitioners in an Exciting Line up of Workshops.
April 03, 2019 Mahdi Aloun, Meg Guthmiller, Guests: Yalla Move - Reece Dunn & ReemYalla 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 


036: Lulwa Al Armali The Functional Nutritionist Tells All About Testosterone, Sleep, Fat Loss, Building Muscle and Overall Health
Summary:
On this episode of the Project Kuwait podcast, Mahdi and Liam are joined by Luwlwa, the Functional Nutritionist, who explains everything men need to know about their hormones. This episode touches on testosterone, cortisol, insulin, and the parasympathetic nervous system. You will leave this episode equipped with things you can do today to increase testosterone and live a healthier life.
 
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 levels in the body which can have drastic effects on the brain and even cause damage that would require regeneration. Mahdi interjects that it is difficult to keep stress contained when the world around us is constantly filled with stress.
37:54 – Luwlwa clarifies that the key is to participate in active self care, not just switching off.
38:30 – In summary, to optimize testosterone, men should get good sleep and reduce toxins. Luwlwa recommends switching to glass bottles or using a Burkey water filter to reduce exposure to BPA and eating a balanced diet.
40:15 – Eating a lot of refined carbs and sugars will increase glucose in the system, and if you are not active enough, this glucose will be stored as fat. Mahdi mentions that this is especially important for Kuwaitis to recognize, as diabetes is so prevalent.
43:11 – Mahdi and Luwlwa talk about the number of dieticians in Kuwait and whether or not you should go by the “if it fits your macros” rule.
44:52 – Luwlwa says that increased belly fat converts testosterone to estrogen and produces insulin, which reduces the DHEA precursor hormone that usually creates testosterone.
46:46 – Liam brings up the point that people know what they should and should not be eating, and if they don’t, they should see a professional for an assessment.
50:17 – This episodes key takeaways are: reduce toxic exposure, improve sleep, manage stress through lifestyle changes, seek professional help if needed, and reduce refined grains, carbs, and sugars. However, everyone is different and it is important to recognize how your body reacts to certain foods.
 
Links:
Headspace app: https://www.headspace.com/
Burkey water filters: https://www.berkeyfilters.com/
 
Connect with Luwlwa:
https://www.instagram.com/thefunctionalnutritionist/
 
Connect with us:
https://www.instagram.com/theprojectkuwait/
​

035: The Psychology of Eating Disorders with Fatma Al-Qadfan Drama Therapist

Summary:
Mahdi and Liam are joined on this episode of the Project Kuwait podcast by Fatma Al-Qadfan, a drama therapist who is also knowledgeable about eating disorders. She talks about intuitive eating, the best types of accounts to follow on social media, and being healthy at any size. You likely have not thought about these topics this way before, and you will learn a lot from Fatma’s expertise.
 
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 appears to be less physically active? Fatma says that this would be discrimination and the application of an implicit bias. Liam wonders if this type of discrimination would actually be beneficial for the hiring manager, however.
1:05:00 – Liam proposes that the choices people make improve or reduce their chances of getting where they want to go. Liam and Mahdi agree that wanting to change is not bad as long as your goal is healthy and not to achieve a certain ideal.
1:07:20 – Fatma says that people can be happy and healthy at any size and that we shouldn’t play into a fat phobia because weight often does not have to do with willpower.
1:10:19 – Mahdi talks about the social credit system that China is enacting and wonders how this will impact discrimination there. He also brings up the topic of influencers gaining social credit because of their fitness, which Liam and Fatma both weigh in on.
1:12:40 – Mahdi and Liam say that most people want to go to a trainer who is in shape themselves but that if they are too lean, they likely are committing too much time to their own fitness and enough time to their clients. Fatma says that trainers should not be evaluated by how they look, but by their experience.
1:17:55 – Mahdi relates Fatma’s point to American football coaches who were often not the best athletes but are excellent strategic thinkers and coaches. He also brings up the Golden State Warriors’ technique of transcranial stimulation before practices.
 
Links:
“12 Angry Lebanese”: https://www.imdb.com/title/tt1570519/
The Mindful Dietician: https://www.themindfuldietitian.com.au/
The Mindful Dietician Instagram: https://www.instagram.com/themindfuldietitian/
Health at Every Size: https://haescommunity.com/
 
Fatma’s website: http://dramatherapykuwait.com/
Fatma’s Instagram: https://www.instagram.com/dramatherapykuwait/
Fatma’s Twitter: https://twitter.com/dramatherapykwt
 
Connect with us:
https://www.instagram.com/theprojectkuwait/


034: Diastasis Recti (Ab Separation ) and how to Overcome it, Competing and Training for Health, Coaching and Developing Athletes with Haya Al-Sharhan
March 17, 2019 Mahdi Aloun, Haya Al SharhanHaya 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/

​

033: البحث عن النجاح من خلال عالم "الكروس فت" مع بدر الخميس Bader Al Khamees Finding Success Through Elite Training (English and Arabic)
Summary:
Liam and Mahdi are joined by Bader Khamis for this episode of the Project Kuwait podcast. Bader started out as a serious weight lifter and bodybuilder, but has transitioned to CrossFit in recent years. He describes what he has learned through the various courses he has taken and camps he has attended.
 
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 event, he maintained his conditioning by doing more aerobic exercises than usual.
40:41 – Bader had some mental and physical struggles before and during his competition, but he let his adrenaline take over and remained focused on the task in front of him.
43:45 – Bader recounts the competition, specifically his experience with the rope climb.
47:33 – After the Battle of the East, Bader and Liam went to China to learn new techniques and strategies for weight lifting and conditioning.
50:15 – Liam reveals that some Chinese children start serious weight training at age 12.
53:02 – Bader describes their morning routine while in China.
55:11 – Bader and Liam talk about the prioritization of strength training, specifically squats, to the beginning of the workout.
57:45 – Bader discusses the history of Olympic weightlifting in Kuwait.
59:28 – Liam says that the athletes they trained with in China were solely focused on training, not taking pictures to post on Instagram like those in other parts of the world.
 
Links:
Icon Athlete: https://iconathlete.com/
The Battle – East Competition: http://east.cpcfbattle.com/
 
Connect with us:
https://www.instagram.com/theprojectkuwait/



032: Kuwait Moms Guide and Stop Crying Studios ; How to Get Yourself and Your Kids More Active

Time Stamps:
2:18 – Jamie talks about how the Kuwait Moms Guide started and how it has unexpectedly grown.
3:04 – Jon P tells the story of the creation of Stop Crying Studios and his philosophy of approaching every client differently based on their background and the best way to motivate them.
5:34 – Jamie says that it is necessary to use a similar approach in parenting and coaching kids. By having a positive vibe but still encouraging them to work hard, as well as demonstrating a healthy lifestyle by doing activities together, parents can help their kids in all aspects of life.
8:48 – Jon uses different modalities such as HIIT, strength training, and injury rehabilitation depending on the needs and preferences of the client. With beginners, he tries to distract the clients from the actual number of sets and reps in their workout.
10:39 – Jamie’s husband started training with Jon in fall 2018, and after Jamie injured her hip and was unable to run as she had been doing, her husband recommended that she try a session with Jon. Initially, she was intimidated because she had never been in a workout setting like that, but now she is consistently going, even bringing her daughters with her on Saturdays.
13:06 – Mahdi asks how Jamie handles social media exposure with her daughters, focusing on health more than image. Jamie’s daughters are 7 and 10 years old, so they do not have access to social media yet and she limits their other media exposure as well. She never talks with them about diets, losing weight, or looks, rather focusing on health and being active.
16:50 – Jon discusses how he coaches children by encouraging them and treating everyone as they need to be treated.
17:40 – Jamie keeps her daughters active with gymnastics 2 days per week, knitting, unstructured play time, and plenty of exploring as a family.
20:26 – Jon’s favorite type of client is open-minded, willing to listen to Jon’s recommendations. Liam says that his least favorite type of client is the one that says “I can’t do that” when they really mean “I won’t do that.” Jamie emphasizes that it was helpful for her to make her workouts digestible.
25:13 – Jamie says that a lot of parents don’t realize that they impact their kids by what they do and what they say. Kids are learning how to live from their parents and your behavior is shaping their mindset towards all of life. Liam says that this dynamic is the same in the client/trainer relationship as well.
27:40 – Jamie talks about nutrition being the most challenging aspect of a healthy lifestyle. Mahdi reiterates that while it is difficult to eat completely clean, it is important to source your food and come up with a long-term plan you can live with. 
29:36 – Jamie then shares the difficulty of being consistent in working out, but her commitment to train with Jon twice per week until she can manage more.
30:55 – She says that she has noticed a big difference in her energy level, stress management, and overall health since she started working out.
32:42 – Jon talks about the misconceptions of training and trainers on social media. So many people are posting unrealistic images and exercises that are just ploys to get more followers, but these posts build up impractical expectations for the Average Joe about what they can do. Jamie says that social media is a good way to create positive connections, but there is also an expectation that every post has to be perfect.
37:15 – Mahdi believes in posting your failures and just real-life events that you feel like posting. Your social media feed does not have to be curated and groomed to please anyone.
38:59 – Jon says that if you have any inclination to get more active, you should reach out to a close friend or family member who is active and ask them to help you get started. This accountability can make all the difference in you being able to stick with it.


031: Pilates Expert Catherine Klaffer Breaks Down How Pilates Can Make You a Better Athlete and Enhance your Body and mind
Time Stamps:
1:41 – Catherine started ballet at age 9, but had to stop after about 10 years due to an accident. She then became involved in aerobics which led her into gym training, where she began training for and competing in fitness figure competitions. There is immense pressure in that sport to use performance enhancing drugs, but she never did. Instead, she committed wholeheartedly to body shaping through nutrition, diet, and exercise. Catherine is now a Pilates instructor at ARC.
7:40 – Catherine describes her diet leading up to fitness figure competitions.
9:34 – She is passionate about Pilates because of her experience trying other modalities and her recognition of the merits and benefits that Pilates provides over other workouts. She specifically trains her clients in studio Pilates, which uses various apparatus to aid in the training.
12:25 – Mahdi asks if there is any relationship between Pilates and CrossFit, and Catherine describes what Pilates is and what it is not.
14:18 – Pilates was created in 1902 by Joseph Pilates as a series of corrective exercises that focus the body, mind, and spirit, which he called “Contrology”. It was originally intended to be a workout for men to be able to control their breathing, and it had its most notable initial results in 1914 at the Isle of Man POW camp. In 1916, Joseph Pilates opened up a studio in New York City that mainly served dancers and artists. Originally, regular participants in Pilates knew the specific order of exercises and did their workout with very little interaction with each other or the instructor. 
20:31 – Mahdi mentions that Boston Red Sox catcher Jason Varitek recovered from a serious injury using Pilates, so he wonders about its integration with sports. Catherine explains that “how you stand is how you land” and that Pilates helps strengthen the muscles that keep the skeleton upright using specific tension. She also explains that strengthening the smaller muscles will in turn strengthen the larger muscles, improving the body’s resiliency.
24:16 – Liam has been doing a lot of accessory work lately, and he has seen what Catherine is describing in his own life. 
27:02 – In response to Mahdi’s question about how Pilates could make him a better athlete or give him a competitive advantage, Catherine explains that Pilates creates a balance where there is otherwise an imbalance. For instance, if you are right-handed, it is likely that the muscles on your left side are weaker and less developed, so Pilates would help both sides become equally stronger. 
29:07 – Liam talks about the benefit that he has noticed from his accessory work and lifting in a different plane of motion.
30:08 – While the Pilates classes at ARC are only for women, Catherine says that Fawzia has clinical Pilates that is open to men.
32:20 – One of the biggest misconceptions about Pilates is that it is only for healthy and strong people. In fact, anyone and everyone can benefit from Pilates, no matter your age or physical condition. Mahdi agrees, saying that his aunt has been doing Pilates and has made great progress in reducing neck pain.
36:27 – Catherine describes the perfect programming for an athlete as well-structured, including Pilates, cardio, yoga, and functional exercises. She recommends Pilates 3 times per week and never in the same day as another workout. There are group classes as well as private sessions available depending on your needs.
39:57 – Mahdi asks about specific Pilates exercises that he could inject into his other workouts, and Catherine says that after a private session, the instructor will be able to give you a few key exercises that will be beneficial for you.
42:05 – Catherine says that there aren’t any apps she could recommend, but she is a fan of Pilatesology.com and Pilatesanytime.com. 


030: Kuwaiti Super Star Fahad Al Zaid talks about training, recovery , work ethic and how to be successful in your sport
February 23, 2019 Mahdi Aloun, Fahad Al-ZaidTime Stamps:
1:01 – Fahad’s dad joins Mahdi first to talk about the five years since Fahad started playing baseball, at age 10. During a tournament early on, Fahad’s parents realized that he would be a standout player if they invested in his training, so Fahad and his dad have spent the past few summers in the States learning from professional coaches.
3:05 – Fahad’s parents have always believed in the talents of their 2 daughters and 2 sons, and they have provided them with every opportunity to succeed.
5:08 – Fahad’s dad talks about parents in Kuwait who put too much emphasis on their children’s studies and how the world could be a richer place if these kids were able to cultivate their talents.
7:39 – Mahdi first met Fahad when he was about 13, and he immediately recognized his talent. Fahad’s dad says that their family is committed to helping Fahad pursue his dreams by recording every second of his training, practices, and games and potentially moving to the States for him to go to a Division 1 college.
10:47 – Next, Fahad joins the conversation and describes his love for the game and commitment to conditioning, driven by the support of his family and community. He reiterates what his father said about the benefits of focusing on school and sports together, which helps him with time management.
13:04 – To parents who hold their children back from extracurricular activities, Fahad says that kids should be able to study earlier so they can play.
14:05 – Fahad’s typical training session includes stretching, running laps, pitching, batting, fielding, and long toss.
14:46 – His favorite baseball team is the New York Yankees, and he likes Aaron Judge and Gary Sanchez.
15:00 – In order to stay healthy and fit, he uses bands, ice, and heat for recovery and he is working on improving his strength through weight lifting, ropes, and long toss.
16:39 – Fahad talks about the improvements he has been able to make in his batting game thanks to the batting cage and pitching machines that his parents have purchased for him to have at home.
18:21 – In 5 years, Fahad hopes to be signing with a Division 1 team or with the MLB. He currently tops out at 81 mph pitching and 85 mph batting.
19:17 – Fahad describes his intensive summers in the States as “all business” and filled with ups and downs, but filled with competition that is unparalleled in Kuwait.
20:39 – He is looking at colleges in Florida, Indiana, and Kentucky, and Mahdi mentions that he has been throwing his name out there to some of his buddies of influence in the States.
22:13 – Fahad’s favorite pitch to throw is a strike, of course, but when pressed about it, he would say a fastball.
22:35 – Asked about his favorite training modality, Fahad says that he focuses on the basics of leg strength, crossover, core strength, and using ropes to build up his arm strength.
24:34 – At school, he doesn’t show off or school his classmates, but helps them with their own fitness goals.
25:00 – Since he got serious about baseball, Fahad has lost 35-40 kilos by cutting down his portion sizes and training for 3 hours a day.
26:10 – Fahad’s advice to other kids who want to get serious about athletics is to get off of Fortnite, get out there and do something. 
26:35 – Fahad gives a shoutout to Coach Salvatore and Coach Aaron Hernandez who have been integral in his growth as a player. He also reiterates that baseball is a game of failure, so you are continually given areas of improvement.


Links:
Fahad’s instagram
mr_bye_bah 


Connect with us:
https://www.instagram.com/theprojectkuwait/


029: The Truth About PMS with Lulwa Al Armali "The Functional Nutritionist" Meg and Mahdi
Summary:
On this episode of the Project Kuwait podcast, we are joined again by Luwlwa, the Functional Nutritionist, who is broaching a taboo topic. Luwlwa and Meg share their expertise on the female cycle and hormones as well as learning how to have a healthy relationship with your period.
Time Stamps:
1:10 – People don’t typically talk about PMS, PCOS, and hormones in females, especially in Kuwait. Mahdi and Meg are joined by Luwlwa, the Functional Nutritionist, again to discuss these taboo topics.
2:24 – Recently, Luwlwa posted something on her Instagram regarding changing her eating habits in preparation for her period coming soon, and she was amazed at the supportive responses as well as the hostile ones.
3:31 – Meg brings up the point that there are purposes of the female cycle beyond childbearing.
4:04 – Luwlwa provides a detailed background on the hormones present in women: estrogen, progesterone, and male hormones like testosterone. There are defined pathways for these hormones to break down in the body, and the way the body metabolizes them can have much broader impacts than most people are aware of.
6:08 – Mahdi asks about the common assumption that hormones make you gain weight. Luwlwa says that imbalanced in way the hormones are metabolized can lead to water weight gain, irritability, aggression, heavy bleeding, and hair growth or loss. The best way to learn about these imbalances is through blood or urine testing.
7:52 – Meg points out that the body needs balance to function properly, and things such as food or stress can affect this balance.
9:05 – Mahdi chimes in with “men’s interpretation” of PMS: back off and give the women whatever they want.
10:06 – Luwlwa describes the 28-day cycle and the difficulty that can come from doing a single test to determine if there is a problem because of the length of the cycle. Through cycle mapping, women can begin to understand the relationship that their cycle and hormones have with external variables.
11:35 – She then addresses the misconception that periods are painful, unpredictable, and mysterious by explaining that extreme pain or heavy bleeding can indicate a vitamin or nutrition imbalance.
13:11 – Meg says that most people don’t understand their cycle because sex ed is usually too vague and high schoolers don’t want to know about it. In fact, as a high school athlete, Meg saw her period as a nuisance and she tried to avoid having it.
14:12 – Luwlwa describes the ideal diet for women who are experiencing PMS: anti-inflammatory foods and limited gluten and dairy. Symptoms of PMS include anger, anxiety, cramping, headaches, and mood swings.
16:02 – Mahdi brings up something he has heard about the need to avoid nightshade vegetables. Luwlwa says that if you aren’t sure if they have a negative effect on you, cut them out for 3-6 weeks and then reintroduce them to confirm.
17:15 – Meg and Luwlwa agree that it is counterproductive when men assume that women are having PMS if they are emotional or aggressive, and it is important for women to be self-aware enough to know if they are experiencing PMS or if they are just being especially moody.
19:00 – Luwlwa shares that many of the symptoms of PMS can be caused by the drop in blood sugar that occurs with the fluctuation of progesterone in the week leading up to a woman’s period. Just as when they are otherwise “hangry”, this can be amended by eating smaller and more frequent meals to regulate the blood sugar.
21:01 – This backs up the claim that women crave chocolate when they are PMSing – this is caused by blood sugar drops and drops in serotonin. Meg says that this is why women crave carbs.
24:00 – Meg emphasizes that it is important to know where you are in your cycle.
25:02 – Luwlwa and Meg discuss the best time to do strength training during your cycle. Meg says that Days 1-14 are your best days for performance, cardio, HIIT, and going for PRs, while Days 15-28 are better for conversational pace workouts.
26:44 – It is important to pay attention to how you are resting, eating, and hydrating during the different times of your cycle in relation to working out. Good personal trainers will cater to your needs as well.
29:22 – Luwlwa talks about the phenomenon in Kuwait where women cancel workouts because of their period, thinking that it is an excuse to take a week off.
33:01 – Mahdi asks about endometriosis, and Luwlwa explains that this is when uterine tissue migrates elsewhere, so during a woman’s period, this migrated tissue also bleeds in addition to the uterine wall, which is extremely painful and even debilitating.
35:45 – Luwlwa describes more dietary changes that can help with symptoms, such as limiting caffeine intake and perhaps taking a supplement called theanine, which counteracts the effects of caffeine and blunts cortisol in the brain. Of course, everyone reacts differently and everyone has different deficiencies, so the best first step is to have testing done.
42:15 – Mahdi asks if being on your period can actually cause your iron to be low. Luwlwa confirms that many women with heavy bleeding experience low iron, and eating liver or other animal proteins is the best way to counteract this.
45:11 – Mahdi says that he didn’t really understand PMS or female hormones until he got married, but now he sees his interest as due diligence for his wife. Meg talks about her practice of talking about the cycle with her female clients during their first session and encouraging them to track their cycle.
49:09 – Meg discusses the common detachment that some women feel or want to feel from their cycle, and how this idea causes an unhealthy relationship with the cycle. Luwlwa says that women who are experiencing PMS eat 60% more carbs, 275% more sugar, 80% more dairy, and consume 50-80% fewer nutrients than those who aren’t experiencing PMS.
52:27 – Luwlwa’s takeaways for women listening to this episode are: “test, don’t guess”, know how to handle being “hangry”, improve your diet and train well, and be aware of the possibility of hyperthyroidism. Meg’s are: observe and track your cycle, pick up on red flags, and communicate.
56:09 – Mahdi encourages women to educate their husbands on these dynamics and make them aware of your cycle. Mahdi and Meg both chime in on the importance of knowing what you are putting in your body and avoiding products that contain harmful chemicals. Meg is an advocate of the diva cup.
58:56 – Mahdi and Luwlwa talk about toxic shock syndrome and how using the right products can help you avoid it.
1:00:45 – Luwlwa and Meg both use the Clue app to track their cycles.
 
Links:
https://www.cosmopolitan.com/sex-love/a20733864/organic-pads/
 
Connect with us:
https://www.instagram.com/theprojectkuwait/

028:Kuwait Scorpions Rugby Club
​Summary:
Mahdi and Liam were honored to be joined by two of the main members of the Kuwait Scorpions Rugby Club for this episode of the Project Kuwait podcast. They discuss rugby’s long history in Kuwait as well as their hopes for its future growth.
 
Time Stamps:
1:48 – The Kuwait Scorpions rugby team started in 1946 as a way for British oilfield workers to compete against British military officers.
2:40 – Our guests today are Aziz, the chairman of the Scorpions Rugby Club, and Hussein, the manager of the Rugby Club. They both play and work for the team administratively.
3:10 – Kuwait paved the way for the establishment of the GCC, which now includes teams in the UAE, Bahrain, Qatar, Saudi Arabia and Dubai. Understandably, there are some logistical challenges in traveling from country to country to compete, but these teams are all a part of Asia Rugby and compete frequently.
5:17 – Since the tradition of playing rugby in Kuwait began with engineers and workers playing against the military, there are still occasional games against British and American military teams.
6:37 – Mahdi compares Kuwait rugby to Kuwait baseball in that they were both trailblazers that have been slow to develop.
6:48 – The Scorpions’ organization has programs for children ages 3 and up, adult teams for competition, and veteran teams for ages 35+. The majority of those on the competitive teams are in their 20s or 30s, and the organization is known to represent all nationalities due to the high expat population.
10:51 – The rugby club aims to teach the game to different age groups of different experience levels, but since Kuwait is often a transitional place, it is difficult to recruit players who will stick around to grow with the team.
14:22 – The Kuwait Oil Company recently upgraded the rugby pitch with artificial turf and created a high-quality facility for the Scorpions’ use, which has enhanced the atmosphere. There are shops and restaurants in the area, so rugby has become a family-friendly activity.
18:32 – Liam talks about his experience playing rugby in England.
20:06 – The Scorpions have Twitter, Facebook, and Instagram accounts as well as a website, and they have noticed that most Kuwaitis engage with them on Instagram most. Since they are an amateur team, they do not have a budget for advertising, so social media is their primary promotion source.
22:57 – The female Scorpions rugby team practices from 5-7pm on Mondays and the men practice from 7-9pm on Mondays and Wednesdays. During the preseason, they focus on fitness by doing HIIT workouts, and once the season starts in September, they shift to working on their skills through body weight and anaerobic exercises. They have also been using Titan sensor GPS trackers that allow them to train for peak performance.
26:30 – They would like to acquire a scrum machine and some sleds, but there is not currently a budget for those types of things. Hopefully, they will be able to have someone in Kuwait make one rather than having to import. The KOC might have some budget opening up for the team in the future.
30:45 – In March, the KOC is hosting a sports day with rugby, CrossFit, hockey, and soccer, as well as vendors to encourage the community to get active. Liam chimes in that this is going to be a great event and he hopes that the ministries will continue to pursue sponsoring events like this.
32:48 – Mahdi and Liam talk about the importance to the community of kids getting more active and being involved in sports.
33:48 – The rugby club is working on creating more programs that will encourage people to learn more about rugby and use it as a way to get active. They are currently hosting a flag rugby league that will have its final matches during the March Sports Festival.
36:50 – Aziz and Hussein talk about the difficulty they have had finding venues for mixed sports and finding competition for the female team except for when Kuwait hosts other teams.
38:08 – They discuss the lack of knowledge and expertise in Kuwait, especially finding qualified coaches and referees. The root cause of this is the cost involved and the lack of “entertainment” in Kuwait. The rugby club wants to start integrating rugby into schools so that kids grow up being familiar with it and will want to play into adulthood.
43:06 – Kuwait has a lot of talent, but with the lack of funding, it is difficult for them to travel to compete. Except for the KOC, the rugby club does not have any corporate sponsorships or other resources to assist them.
47:13 – They want to leverage the expats that have experience with rugby to teach the younger Kuwaitis more about the sport and to build a love for rugby.
48:20 – The Scorpions have a physio who travels with them, and it has made all the difference in their health and fitness.
49:39 – Their current project is to build the game of rugby from the schools up to more local clubs and hopefully to one day make it to the Olympics.
 
Links:
Scorpions’ Facebook: https://www.facebook.com/q8scorpions/?ref=br_rs
Scorpions’ Instagram: https://www.instagram.com/q8scorpions/
Scorpions’ Twitter: https://twitter.com/KSRFC
Asia Rugby article: https://www.asiarugby.com/2019/01/18/rugby-kuwait/
KOC Sports: https://www.kockw.com/sites/EN/Pages/We%20Care/Social%20Responsibility/Sports.aspx
Titan Sensor: https://www.titansensor.com/
 
Connect with us:
https://www.instagram.com/theprojectkuwait/
 


027: Olympian Faye Sultan describes her journey to the Olympics
February 10, 2019 Mahdi Aloun, Meg Guthmiller, Liam Glynn, Faye SultanSummary:
On this episode of the Project Kuwait podcast, Mahdi, Meg, and Liam are honored to interview Faye Sultan, a Kuwaiti Olympic swimmer in the 2012 and 2016 Games. Faye shares with listeners about her journey as a swimmer and the importance of being involved in athletics and studies in a good balance. She is an advocate for female athletes and she wants to see more people in Kuwait be active.

Time Stamps:
1:39 – Faye describes her journey towards becoming an Olympic swimmer. She started swimming competitively at age 8 (when her parents had to bribe her with Kit Kats) and she joined Elite Swim Team a couple of years later. On this team, she was introduced to reliable and established workouts which propelled her to the next level.
4:48 – She really had a proclivity towards the water, but at times it was a love/hate relationship.
5:37 – Meg talks about her own experience with beginning swimming at age 5 and having to choose to commit to swimming over other sports at age 12. What stands out to her looking back is the incredible time commitment that swimming required.
6:18 – Faye went to the States for college, where her swimming experience was very different than her time in Kuwait. Because of the remoteness of her college, she was able to focus entirely on being a student athlete.
7:44 – Faye provides some background on her family and asserts that swimming was more grueling than the tennis and basketball that her brothers chose to pursue. She typically trained from 5:00-6:45am, went to school, and was back in the pool by 2:30pm for another training session before going to bed at 8:00pm and starting all over. She credits the support of her family for her success and ability to train as much as she could.
11:13 – Meg brings up the difficulty finding other girls to compete against.
11:36 – Faye acknowledges that she did suffer from a lack of competition until she went to college.
13:04 – Mahdi asks Faye how she dealt with negative feedback and backlash to her competitiveness.
13:29 – Faye says that most people were supportive, but she just didn’t pay attention to those who weren’t.
14:33 – Faye talks about leading the way for female athletes with humility and building awareness about female athletes in general.
5:43 – Faye describes the lack of funding from the government or other sources until she was on the Olympic team. Her parents solely funded her training for the years leading up to then.
16:40 – Mahdi says that even though there is so much raw talent in Kuwait, many parents make their children focus on school over sports, so very few make it to elite levels of competition.
17:49 – Faye asserts that sports can save kids’ lives. There are so many applicable lessons learned through athletics, and it teaches kids about the importance of commitment and balance.
18:27 – Meg and Faye describe the lessons learned including discipline and working hard towards goals.
20:02 – Faye outlines common injuries that can occur during competitive swimming, even though it is not an impact sport. She advocates for plenty of warming up and stretching before a workout and then consistently using ice after a swim. She also says that athletes should be smart and know their bodies, not pushing too hard but also continuing to work out unaffected areas even when they’ve sustained an injury.
22:27 – Liam asks about Faye’s workout routine and if she ever works out in a gym. Faye typically worked out with weights 3 times per week and did dry land workouts 2 times per week in college. 
24:40 – In college, Faye did 2 workouts per day that were 2-2.5 hours each, and in Kuwait she did 2 workouts of 1.5-2 hours per day. She discusses the differences that she noticed between her workouts in the States and in Kuwait.
26:55 – Though she isn’t currently competing, she is still staying fit and active through pilates
 
Links:
https://www.olympic.org/faye-sultan
http://eliteswimteam.com/
https://www.instagram.com/eliteswimteamkuwait/
 
Connect with us:
https://www.instagram.com/theprojectkuwait/


026: Secret to gaining serious strength, deadlifts and it’s effects on your hormones, celery juice detox, how to maximize recovery
February 06, 2019 Mahdi Aloun, Liam GlynnSummary:
Liam and Mahdi have been let loose in the studio to discuss whatever is on their minds during this episode of the Project Kuwait podcast, and they cover a lot of ground! From traffic to testosterone to turmeric to trainers, you do not want to miss a minute of this riveting action.
Time Stamps:
1:30 – Liam and Mahdi talk about traffic in Kuwait and the tendency of bikers to not pay attention or ride recklessly.
4:45 – Mahdi says that he has always been told “run at night, wear something bright”, so he tries to stick to that rule.
5:20 – Liam talks about a trend he is seeing for older generations to go to the Avenues to walk around, eat, and shop. Mahdi says that anyone can enhance their normal walking with extra movement like air squats.
6:56 – Mahdi brings up a study that says that deadlifts increase testosterone and hormone levels. He talks about his own experience feeling great and energized after deadlifts, and Liam discusses the reasoning behind those feelings: peak muscle contraction which is achieved by lifting heavy weights using big muscle groups.
11:53 – They transition to talking about strongman competitions, which Liam and Mahdi both watched growing up, and Liam introduces the benefits of this kind of training for anyone. One example is carrying as many shopping bags from the car to the house as possible.
16:35 – Mahdi talks about some specific strongman exercises that are beneficial and strengthen your forearms, such as farmer’s carry, sled pull, and the sandbag walk. These techniques push your muscles to their limits.
21:00 – Liam says that when he doesn’t know what to do during a workout, he reverts back to strongman exercises that he used to do in rugby training. Mahdi mentions the log press machine, and they discuss why it works so well.
25:24 – Mahdi talks about the fear that people have that they will get hurt doing strongman, and Liam says that it is uncomfortable for people who aren’t used to it. But they both agree that it is beneficial for people to do and encourage people to watch the documentary about Eddie Hall.
28:21 – Most people will lose weight and put on muscle doing strongman exercises, but actually being a strongman athlete is not biologically sustainable.
29:52 – Mahdi and Liam commit to posting themselves doing a strongman workout on the Project Kuwait Instagram.
30:53 – Mahdi and Liam talk about the celery juice detox fad that is going around. Ultimately, they think that it is not worth the hype and that you would be healthier by maintaining a healthy lifestyle than by relying on a glass of celery juice in the morning.
36:19 – They admit that there are natural ingredients that are helpful remedies from time to time, such as garlic, ginger, turmeric, and cinnamon, but they are not all you need to be healthy.
39:06 – Next, Mahdi and Liam discuss calorie restriction, which is an easy way to quickly lose weight, but it could be detrimental to your body in the long run. Liam reminds listeners to stay away from extremes and just enjoy a healthy lifestyle.
42:25 – Liam brings up the topic of the importance and impact of having a personal coach or trainer. By meeting with someone regularly, they will get to know your rhythms, strengths, and weaknesses, and know how to motivate you to do more. Personal trainers are really unofficial therapists, and it is important that they are in a good place to help others and commit their time and energy to their clients.
47:42 – Mahdi and Liam emphasize that the personal trainer system is very helpful to the individuals and the community involved, perhaps even forming unofficial accountability partnerships.
50:18 – They discuss the differences in work ethic, ego, and expectations between trainers at boutique gyms and mainstream gyms. Ultimately, Liam says that the best trainers will flourish wherever they are.
58:58 – Finally, Mahdi and Lia

025: Hala Mahrous Cancer Survivor Discusses her symptoms, Diagnosis, and her Workouts Before and After her Surgeries
February 04, 2019 Mahdi Aloun, Meg Guthmiller, Guest Hala MahrousSummary:
On this episode of The Project Kuwait podcast, Meg and Mahdi are joined by Hala Mahrous, a thyroid cancer survivor who came on to tell her story. She discusses her symptoms, her interactions with doctors along the way to her diagnosis, and her workouts before and after her surgeries.
Time Stamps:
2:21 – Hala, a thyroid cancer survivor, describes her symptoms and the timeline of her diagnosis: she felt something weird in her throat but assumed it was nothing so she didn’t do anything until several months later when her aunt saw her from across the room and asked what was wrong with her neck. She went to an ENT who did an ultrasound and sent her to Kuwait Cancer Center to have a biopsy done. That very day, she went straight back to work where she is a behavior therapist for kids with special needs because she still assumed that everything was alright.
8:00 – When she got the results of her biopsy, the doctors were not sure what it was, but they recommended that it be removed so they could determine if it was cancerous. It turned out to be a 4.5 cm tumor.
10:52 – Before the operation, Hala did enough research to know that she wanted the doctor to remove her whole thyroid to avoid the chance of cancer returning if they only removed half of it. After the operation, she learned that the doctor had only removed half of her thyroid and she was not happy because she knew they would probably have to do another surgery to remove the other half.
16:45 – After this first operation, Hala posted on Instagram about her situation, her frustrations, and her worries for the future, and she received a lot of encouragement and support. She was surprised to learn that her doctor has seen an influx in young Kuwaitis developing thyroid cancer, and he thinks it is due to their presence in the country during the Gulf War.
20:15 – Meg explains that the thyroid controls everything in the body in terms of metabolism and its effects. Before her diagnosis, Hala was training twice a day to try to lose weight and not seeing any results, and it was likely because of the issues with her tyroid.
22:21 – Hala was sent to a consultant after her first surgery, who confirmed that the tumor was cancerous and that the other half of her thyroid should be removed.
23:36 – Hala’s first surgery was in February, and her second was in September. She is now focused on just being healthy when she works out.
25:55 – After her second surgery, Hala had to take radioactive iodine to kill any remaining thyroid and cancer hormones. She had to go on a low sodium diet for 3 weeks and avoid meat. After taking the iodine, she was not allowed to be close to anyone – friends or family – for 2 weeks, and she couldn’t go to work because of the adverse effects it could have on those around her. 
31:33 – The final step in her journey was a full body scan to confirm that all of the cancer was gone.
32:50 – Many people told Hala that thyroid cancer is “the best kind of cancer to have”, and Hala, Meg, and Mahdi discuss the insensitivity of that statement.
34:00 – Hala describes her husband’s journey of supporting her so soon after losing his own father to cancer.
37:45 – Meg talks about the benefit of allowing yourself to feel and release your emotions during the cancer journey, as she has walked this road with her mom this year.
40:30 – Hala was unable to work out for a month after her final surgery because of the healing of her wound. She still hates working out, but she knows that she needs to do it for her health, and she does enjoy pilates and yoga. She thinks that even having a light workout is good for her psychological health and it helped her recover faster after her surgeries.
45:46 – After taking the radioactive iodine, Hala was not allowed to get pregnant for 2 years because of the high health risk to the baby, but now that the 2 years have passed, she is due any day
Links:
Deadlifts study: https://www.physiology.org/doi/full/10.1152/japplphysiol.00599.2016
Celery juice study: https://health.clevelandclinic.org/celery-juice-is-a-trendy-detox-drink-but-does-it-actually-have-benefits/
Eddie Hall documentary: https://www.netflix.com/gb/title/80142450
 
Connect with us:
https://www.instagram.com/theprojectkuwait/
 



024: Jennifer Allen Physiotherapist Discusses Importance of Physiotherapy and its Impacts on the Body, Questions you Should Ask a New Physiotherapist, Biomechanics and Body Composition,
January 29, 2019 Mahdi Aloun and Guest Jennifer AllenSummary:
Mahdi’s guest on this episode of the Project Kuwait podcast is Jennifer Allen, a physiotherapist who has relocated to Kuwait from Canada. Jen discusses with us the importance of physiotherapy and its far-reaching impacts on the body. She and Mahdi also talk about the biggest differences that she has noticed in her Kuwaiti clients from those she has served in other countries.


Time Stamps:
1:10 – Jennifer Allen is a physiotherapist from Canada who has been in Kuwait for about a year. She has previously worked in Mexico and Nepal as well, and she started out as a physical therapist. As a PT, she felt that she was not able to help her clients as much as she would like to because she wasn’t knowledgeable about biomechanics.
4:17 – Mahdi interjects that biomechanics means that you can alter movements based on the person’s abilities.
4:45 – Jen describes the two schools of thought on physiotherapy: (1) the goal should always be a neutral spine, and (2) if it isn’t broken, don’t fix it. 
5:47 – Mahdi mentions that his shoulders are completely different because of playing baseball.
7:05 – Jen says that Kuwaitis tend to be hyper-flexible compared to people from the other countries where she has worked. Being hyper-flexible and also relatively inactive as many Kuwaitis are can lead to collapsed foot arches and all of this can necessitate specific stretching.
9:55 – Mahdi clarifies that collapsed arches means that people are knock-kneed. He also advocates for the benefits of physiotherapists because they actually physically observe the body through movements.
12:16 – Jen says that the best way to exercise while being hyper-flexible is by focusing on remaining within a normal range of motion.
13:00 – Jen touches on the differences in body composition between Canadians and Kuwaitis who have less muscle mass and more fat due to inactivity and the lack of infrastructure for walking.
15:05 – Jen’s most memorable quote of the podcast is “motion is lotion”, which means that the joints are nourished by the body moving.
16:19 – Mahdi talks about his cousin, who he referred to Jen for assessment.
17:28 – Jen explains the public healthcare system of Canada and the long waitlists and other restrictions involved in getting imaging done there. Whereas in Kuwait and other countries, there are business interests that encourage the frequent ordering of tests and imaging. This could cause doctors to treat the imaging results rather than the root cause or symptoms of the person.
19:54 – Mahdi says that many people try to stay away from x-rays and similar tests because of the exposure to radiation.
20:39 – Jen clarifies that pain and imaging are not related, but that some people have seen their pain increase or subside simply based on the results of their imaging.
22:10 – Mahdi gives his experience after tearing his labrum and how his friend had a different experience with a different result.
23:06 – Jen talks about the research behind rehab vs. surgery outcomes and the doctor’s proclivity towards surgery if they are going to be financially compensated.
24:28 – Mahdi chimes in about a recent study that stated that 70% of meniscal tear surgeries were, in fact, unnecessary.
25:58 – Jen says that the most common injuries that she sees in Kuwait are neck and back pain due to inactivity.
27:40 – Jen continues by saying that neck and back pain can be caused by a combination of pressure on the discs and ligaments and the lack of loading which causes atrophy.
29:00 – Mahdi talks about people trying to overcompensate in their workouts, but this is only effective if you have the right trainer.
30:00 – Jen explains that when you are sitting, only part of each joint is receiving nutrition. This can explain the frequent hamstring pain that working professionals experience.
31:49 – Mahdi brings up upper cro

See All Episodes
All content © 2019 The Project: Kuwait.

023: Dane Lynch weighs in on Movement Patterns, Calisthenics, Competition Programming, and Kids Training
January 24, 2019 Mahdi Aloun, Meg Guthmiller, Liam GlynnIn this episode, Mahdi and Liam sit down with Dane Lynch and discuss the importance of proper movement patterns. Learning how to move and control your body is an important lesson that carries over into everyday life, athlete or average Joe. 
0:31 Dane introduces himself and talks about his background in CrossFit and gymnastics. 
3:58 Dane discusses one of the biggest movement pattern flaws. Every body is different and moves differently, therefore there is no one way to perform a specific movement. Body types and injuries are just some of the things that need to be taken into consideration. 
10:09 A debate over machines versus body weight movements. Dane stresses that machines do not help with the overall stabalization of the body. 
13:03 Dane discusses new research on hanging therapy and how it has been shown to open up range of motion. 
17:45 Dane dives into his gymnastics rehab after spraining his ankle. 
19:03 Mahdi brings up how he incorporated body weight movement while coaching baseball. 
19:42 Dane discusses his experience coaching kids. Children haven’t built up imbalances yet and so it is important to reinforce proper movement patterns. He states that the old theory that lifting with damage growth plates has been disproven. 
28:27 The discussion moves to kids gyms in Kuwait. 
36:38 On the topic of nutrition, Dane mentions his experience with the ketogenic diet. 
37:36 Dane, Mahdi, and Liam discuss the workout in the Flare Fitness Festival. 


022: Coach Fit Marky, From Employee to Own Boss, Franchise gym Work conditions vs Boutique Gym, Keys to Deadlifting, Training and Becoming a Successful Dad
January 22, 2019 Host Mahdi and Guest “Fit Marky”Summary:
Mahdi’s guest on this episode of the Project Kuwait podcast is Coach “Fit Marky”. Mark quit his office job to pursue his dream of being a personal trainer and coach, and he has done very well for himself. After several years of working for a big box gym, he took the leap to start his own facility and he is working hard to make that happen. He shares with us his insights about the industry and the way he has found a good balance between work time and family time.
Time Stamps:
1:41 – Mahdi introduces Coach Mark.
3:21 – Mark talks about why he does what he does.
4:04 – It all started in 2005 when Mark moved to Kuwait. He had never considered being a trainer before.
5:18 – After he quit smoking, he realized how much his body was capable of, and he started reading articles about fitness. He quit his office job to pursue a career in personal training and coaching.
8:12 – Mahdi and Mark talk about feeling great leading your to being great. Your mind will follow your body.
9:21 – Mark discusses the uselessness of trying to make your body look a certain way. It is not sustainable for everyone because everyone is different.
10:07 – After Mark quit is office job, he sent his CV to all of the local gyms and offered his training services for free for a month, and he ended up getting a job at a big box gym quickly.
11:20 – Shortly after Mark started this first gig, he met Mahdi, who was impressed by his passion and extensive knowledge of training.
14:00 – Mark learned how to coach his clients through trial and error and by doing endless reps.
15:58 – Coach Mark has never been involved with steroids because of his own ethical convictions.
17:00 – Mark was focused on learning all that he could about training and nutrition to help his clients.
19:00 – He had a chance to go into managing all of the other coaches at his gym, but he instead decided to keep his current position and begin taking some online training courses to better himself.
22:51 – Mark says that the main challenge with being a trainer at a big box gym is keeping up with the hours required of him. He had to reach certain quotas in order to qualify for his commission payments, which often caused him to work 12 hour days.
25:45 – He made up his mind to just accept what the gym wanted to give him and be the best coach he could be.
28:58 – Coach Mark reached his breaking point when, after taking a few days off to focus on training himself for a triathlon, his gym bumped down his pay grade. At the same time, he had started reading more from Jon Goodman and decided to go through the online training course.
31:00 – With his new online platform, he realized that he could do this on his own, so he started renting a studio to train his clients. He noticed a huge difference in his overall wellbeing.
33:05 – Mark talks about the differences between high-end and low-end personal training clientele, and he sees himself in the middle-tier right now.
37:00 – Mark says that he found true freedom in scheduling his own time and focusing on the “personal” aspect of personal training, catering his coaching to the client’s preferred modality.
40:40 – Mark talks about the challenges of being a dad in Kuwait and the fact that his new work structure provides him with more needed time with his wife and kids.
43:12 – Mark is currently working on starting his own facility with a partner in 2020, so he is learning how to market himself and getting all of the details in place. He is also going to Dubai in 2019 to do an assessment course that will help him coach the coaches.
46:13 – He is excited about the future and the prospect of changing his clients’ habits one at a time.
Links:
Website: https://www.fitmarkytraining.com/ 
Instagram: 

021: Lulwa Alarmali “The Functional Nutritionist” Impacts of food on body, Gut health and inflammation, Manipulating Glycogen Stores, Cholesterol Precursor to Sex Hormones, Processed Foods
January 20, 2019 Mahdi Aloun, Liam Glynn, Lulwa Alarmali “The Functional NutritionistSummary:
On this episode of the Project Kuwait podcast, Mahdi and Liam are joined by Lulwa Alarmali, “The Functional Nutritionist.” Lulwa shares abundant insights into the impacts of food on the physiology of the body as well as gut health and inflammation. If you have ever wondered if what you are eating is beneficial for you, this episode is for you!


Time Stamps:
0:46 – Lulwa introduces herself and gives her background.
1:30 – Lulwa explains that a certain amount of protein jumpstarts muscle protein synthesis, so she has been testing out eating a high-protein breakfast.
2:10 – Mahdi says that body builders in the 1980s used to subscribe to the same logic.
2:40 – Lulwa is doing a 4-week intervention training program. She says that cholesterol is controversial for some people, but it is really just a precursor to sex hormones.
3:32 – Liam has been eating 8 eggs for breakfast and he has been noticing a big difference in his energy throughout the day.
5:36 – Lulwa says that if you cover the basics, you should be set: manage your stress, get enough sleep, and eat well.
6:24 – Mahdi shares his experience with getting plenty of sleep and being able to build muscle.
6:50 – Lulwa is intrigued by the way the body works and how nutrition can affect physiology. She talks about nutriceuticals which are supplements that can create a certain response in the body.
8:53 – Lulwa says that there is a bit of controversy in Kuwait about what works because so many things depend on the person. For people with good insulin sensitivity, carbs are no problem, but people with insulin resistance are not able to appropriately process carbs.
10:19 – Liam talks about the need for carbs when doing HIIT, sprints, and dead lifts.
10:49 – Lulwa clarifies that people can’t do “all or nothing” when it comes to manipulating glycogen stores. Even supplements depend on the person because two people could have the same symptoms with different root problems.
13:34 – Lulwa says that as a functional nutritionist, she can consider how the body works, different stimuli, and genetics for each person before advising them about what to do. 
14:25 – Lulwa talks about the two different phases of detoxification: (1) taking toxins into reactive intermediate and (2) taking intermediates into a form that is excretable by the body. Some detox regimens don’t combine both phases and can be harmful.
16:52 – Lulwa explains that most nutritionists do not know how to do detox the right way because they don’t understand why the toxins are present. It is best to remove exposure to the toxins and look for someone knowledgeable to help you.
18:53 – Lulwa says that many people are afraid of metabolic damage, but it really only occurs during times of prolonged caloric restriction that damage the thyroid. A great way to ensure this doesn’t happen is by tracking what you eat.
22:49 – Lulwa talks about food being beneficial or detrimental rather than “good or bad.” Processed foods have already done the work of breaking down the nutrients for you, which is detrimental.
24:46 – Lulwa and Mahdi discuss the concepts of over-exercise and under-recovery. Lulwa says that if you do not fuel and rest well after a workout, you could put additional physiological stress on the body that can inhibit the functioning of the thyroid which will cause metabolic damage.
26:43 – Mahdi talks about certain fitness modalities that focus on 30-minute cardio sessions. This type of workout is not sustainable, and when you stop, you must then adjust your eating habits.
28:12 – Lulwa again emphasizes sticking to the basics and avoiding a negative energy balance.
29:32 – Liam mentions the prevalence of working out for a certain event, like a wedding, and the impact that it can have on your body afterwards if you don’t taper down your caloric intake. This is also popular wi

See All Episodes
All content © 2019 The Project: Kuwait.

020: Steroids a Controversial Topic: The use of Performance Enhancing Drugs in Elite Sports, Morality and Ethics in sports, The USSR and it unfair advantage, NFL,MLB and Crossfit drug policies
January 15, 2019 Mahdi Aloun, Meg Guthmiller, Liam GlynnOn this episode of the Project Kuwait podcast, Mahdi, Liam, and Meg discuss the controversial topic of the use of performance enhancing drugs in elite sports. Though professional athletes like Mark McGuire, Barry Bonds, and Lance Armstrong have been doping for a long time, it seems like the desire of normal people to be able to compete at higher levels of performance such as CrossFit has brought the issue closer to home. The consensus in the group is that it is not fair for elite athletes who are juicing to compete against normal athletes who are not, but does that mean that everyone who wants to compete at the highest level of competition should be allowed to use performance enhancing drugs like HGH? 
Mahdi thinks that it is up to the athlete to decide if they want to use them and talk with a doctor about getting certain preliminary tests done before starting a cycle. It is then up to them to do the right thing for their body by cycling off appropriately. As someone who has used steroids in the past to improve his strength and performance, Mahdi can speak to the psychological implications of cycling off and seeing the drastic differences in your body’s capabilities. At a certain level of competition, he says, athletes should be able to do whatever they want in order to achieve their goals and give the spectators what they want. 
Liam takes a bit of a different thought process on the subject, wondering if athletes who have been known to dope can ever be considered “clean” in future competitions. Also, can athletes who use performance enhancing drugs truly say that they accomplished something, or is their success attributed to the drugs? 
Another thing to consider is the athlete whose only escape from tough life circumstances is by excelling at their sport. Should they give themselves every advantage to be the best? Is the short-term success and recognition worth the long-term costs of longevity and quality of life? This balance of risk vs. reward is a difficult one to find and navigate.


Time stamps:
1:45 – Mahdi says that if you want to take drugs, that is your prerogative.
3:10 – Mahdi mentions that people want to watch athletes excel in elite sports.
3:55 – Liam and Mahdi discuss the MLB suspension policy of 80 games.
5:13 – Liam wonders if after an athlete returns from a suspension due to drugs they can then be considered “clean.”
6:14 – Liam and Mahdi talk about the competition between the Russians and Americans even when it comes to doping.
7:45 – Liam again asks if athletes can be considered “clean” if their levels are currently normal but they have used steroids before.
9:51 – Liam acknowledges that after cycling off, athletes will have lost any gains they had made, but they still might have an advantage.
11:04 – Liam wonders if any muscle built up while juicing can last after the athletes has gone off the drugs.
11:58 – Mahdi talks about his experience taking Winstrol in his 20’s and the negative mental impacts of the reduction in his own power and strength when he cycled off.
13:11 – Mahdi discusses the unrealistic expectations that Instagram has set up for men and women.
13:58 – Liam brings up the point that just because all athletes in a competition pass a drug test doesn’t mean that this is a fair measurement of their strength.
14:40 – Meg talks about how athletes can “game the system” by juicing during training but stopping just in time to pass the drug test for the competition.
14:56 – Mahdi outlines the latest drug policy infractions in elite CrossFit and the punishments the athletes received.
16:37 – Mahdi mentions that spectators want to watch the MLB, NFL, and CrossFit athletes because they are viewed as “superhumans.”
16:56 – Mahdi then says that if athletes want to have a truly elite competition, they should be able to do whatever they want, but they should not then&

019: Asmaa Belrhiti - Proud Mom Diaries, Mom of 2 kids with special needs, CrossFitter, and advocate for Autism and Down syndrome
January 13, 2019 Mahdi Aloun, Meg Guthmiller, Liam GlynnEpisode 16: Asmaa Belrhiti - Proud Mom Diaries
*Photo link
Asmaa Belrhiti is the proud mother of two children with special needs. She’s created Proud Mom Diaries as a platform to educate the world about children with special needs. She offers support and resources for parents, teachers, and caregivers. She openly shares her children’s success stories and struggles in living with Down Syndrome and Autism. In this discussion she emphasizes the importance of physical activity and nutrition not only from a caregiver perspective but for children living with special needs.
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller, Mahdi Aloun, Liam Glynn
Guest: Asmaa Belrhiti


Tags: Nutrition, Health, Wellness, Fitness, Sport, Special Needs, Autism, Down’s Syndrome, ABA Therapy, Kuwait


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.



018: 2019 Predictions for the Health and Fitness Industry, PX90 and Insanity vs CrossFit, Free Workout Resources, Intelligent Trainers and The importance of Accessory work
January 09, 2019 Mahdi Aloun and Liam GlynnSummary:
The topic of this episode of the Project Kuwait podcast is reviewing 2018’s fitness trends, looking ahead to 2019, and working out at a gym 101. Mahdi and Liam share from their own experiences and bring in the advice of industry experts to provide listeners with a helpful and informational program.
 Time stamps:
1:12 – Mahdi talks about the predictions that 2019 will be a bear market and boot camp classes will continue to be popular as they were during the recession.
1:56 – Liam discusses his experience in that boot camp emergence. People were looking for cheaper and more group-oriented fitness experiences in low input areas like parks, which meant fewer consumers in traditional gyms.
4:24 – Mahdi predicts that the DIY workout method will gain traction during 2019 through the use of apps and online coaching, which are already popular in the States and Europe.
5:25 – Liam talks about his experience as an online trainer and the benefits to the consumer.
7:18 – Mahdi asks about options for people who can’t afford a personal trainer.
7:45 – Liam says that you get what you pay for, but there are ways to increase your strength and encourage a healthy lifestyle through apps and watching experts’ videos on YouTube.
10:48 – Mahdi recommends checking out Jeff Cavaliere’s YouTube videos for reference and to potentially create your own free program.
11:31 – Liam suggests that you can find good resources if you just Google what specific workouts you are looking for.
11:48 – Mahdi emphasizes that you should always listen for indications that the person understands and explains the anatomy of what is going on with your body during their workout.
12:08 – Liam agrees that you should research to find the right people to follow because they should know the “why” and the “how” of the movements they use.
15:17 – Liam talks about the importance of accessory movements and reiterates that you will find the money to invest in what is important to you.
16:35 – Mahdi says that he started out with the cheap and cookie-cutter workout methods before he started to progress more seriously.
17:45 – Liam discusses the importance of having someone else watch your movements and give you free advice to help you along the way.
20:22 – Mahdi predicts that even though more people might begin using virtual trainers, true personal training will never go away.
20:55 – Liam talks about the additional benefits of in-person trainers.
22:18 – Mahdi reads the list of the Top Fitness Trends of 2018 which incites a discussion with Liam about the pros and cons of HIIT (high intensity interval training).
25:00 – Mahdi and Liam agree that HIIT isn’t CrossFit and CrossFit isn’t HIIT and then they talk about how HIIT has progressed.
30:08 – Mahdi talks about his experience programming HIIT for a friend.
31:31 – Liam says that people should do HIIT, but that shouldn’t be all they do to achieve their results. This is easily achieved by having an intelligent trainers to program your workouts for you.
33:19 – Liam talks about his recent experience training in China, which included intentional resting time. Everyone’s “intensity” is different, so it is hard to classify something as HIIT without context on the person.
35:45 – Mahdi recalls how far things such as heart rate monitoring have come just in the past few years.
36:15 – Liam admits that trainers get it wrong sometimes because a lot depends on the mental capacity of the athlete and their perceptions of their abilities.
37:52 – Mahdi says that having a strong foundation in conditioning is crucial to being able to keep up with your goals and your trainer’s programming.
39:20 – Liam talks extensively about his client who is a beast and crushes every program Liam designs for him. He is very focused on his goals and willing to do whatever exercises are necessary

017: Rob Schillaci - Fittest Man in Kuwait 2018 Competitive CrossFit vs CrossFit as a Training Program and its Benefits
January 06, 2019 Mahdi Aloun, Meg Guthmiller, Liam GlynnRob Schillaci is the fittest man in Kuwait! We discuss the difference between CrossFit as a training method for competition vs general health and wellness. Rob offers support to those who are looking to improve their health but may be intimidated by what has been popularized as CrossFit. We discuss the method behind the madness of  CrossFit programming and how to spot great CrossFit coaches and gyms.
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller, Mahdi Aloun, Liam Glynn
Guest: Rob Schillaci @schillaci_3

Tags: CrossFit, Health, Wellness, Fitness, Kuwait, Sport


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your 

See All Episodes
All content © 2019 The Project: Kuwait.

016: Haya Al Sharhan - MomFit
December 31, 2018 Mahdi Aloun, Meg Guthmiller, Liam GlynnEpisode 14: Haya Al Sharhan - MomFit
If you’re a woman or have a woman in your life don’t miss this episode! Haya Al Sharhan teaches you to discover your potential in health and life through fitness. Find out how she’s gone from no fitness to being the first Kuwaiti woman to compete as an individual in the 2013 Reebok CrossFit Games Asia Regional. After going through two emergency C-Sections she’s created the program “MomFit” to support and educate women in the pregnancy and postpartum recovery process. 

Haya is a crossfit level-2 trainer coaching at CrossFit Q8. She is also a Pregnancy and Postpartum Athleticism coach. 

Instagram: @haya_cfq8 

Gym: @crossfitq8 

Website: www.crossfitq8.com/blog

Program discussed in episode: The MomFit Program is a postpartum rehab/rebuilding plan to help get moms back into fitness after pregnancy. For details or to sign up email haya@crossfitq8.com or contact her via Instagram.

For more, follow us on Instagram @theprojectkuwait 
Hosted by: Meg Guthmiller, Mahdi Aloun, Liam Glynn
Guest: Haya Al Sharhan
Tags: CrossFitQ8, CrossFit, Kuwait, Fitness, PostPartum, Pregnancy, Mom, Baby, Health, Wellness
The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.




See All Episodes
All content © 2019 The Project: Kuwait.

015: This Week in The News (16-20 Dec) , FSR, Crossfit Q8, DXB, and Kuwaiti Baseball
December 20, 2018 Mahdi AlounFawzia Sultan Healthcare Network (@fshn_kw) 
FSHN held their annual Run Kuwait event, aimed at raising awareness and funds for children with special needs. With more than 2900 participants, this event was able to fund 1000 pro-bono treatment sessions. 
CrossFit Q8 (@crossfitq8)
Coach Albaqsami (@q8trainer) and Mohammed Al-Saqer (@bodarwish) held a seminar at Crossfit Q8. During the event, the two talked about how to improve overall fitness through goal setting and proper nutrition 
Dubai CrossFit Championship (@dxbfitnesschamp)
The first CrossFit sanctioned event took place this weekend, giving Matt Fraser, Samantha Briggs, and team Invictus the first tickets to the CrossFit Games. 
Baseball Shoutout 
Fahad Al-Zaid, an incredible 16 year old athlete hit 4 home runs in one weekened! The Project Kuwait would just like to highlight one of the up and coming stars of the region! 

See All Episodes
All content © 2019 The Project: Kuwait.

014: Diabetes in Kuwait PT. 2, With Dr. Neil Coffee
December 18, 2018 Mahdi Aloun, Meg Guthmiller, Liam GlynnEpisode 13: Diabetes in Kuwait PT. 2
Dr. Neil Coffee is the strategic analyst of research into Diabetes prevalence in world nations. He joins us today to discuss what is personal responsibility and government policy when it comes to Diabetes prevention and where the two areas of leadership meet. Learn what you can do to protect the health of you and your loved ones while Kuwait’s Dasman Diabetes Institute embarks on a plan focused at prevention rather than management of the Diabetes epidemic.
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller, Mahdi Aloun, Liam Glynn
Guest: Dr. Neil Coffee 

013: Kuwait’s Silent Killer: Diabetes PT. 1,What is Geo spatial research, Dasman Diabetes Institute
December 16, 2018 Mahdi Aloun, Meg Guthmiller, Liam GlynnKuwait’s Silent Killer: Diabetes PT. 1
*Photo link
The international Diabetes Federation reports that 38.7 million people are living with Diabetes in the Middle East and North Africa Region. Kuwait ranks 7th worldwide for those living with Type II Diabetes. Today’s guest Dr. Saad Alsharah from Dasman Diabetes Institute helps us understand how geo spatial research can improve these statistics and the quality of life of those living with Diabetes. 
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller
Resources / Tags: Dasman Diabetes Institute, Kuwait Times, International Diabetes Federation, Diabesity, Lost and Found Wellness, The Project Training System, Mahdi Aloun


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.



See All Episodes
All content © 2019 The Project: Kuwait.


012: This Week in the News (Dec 5-13)The Burrow, Flare Fitness, Fawzia Sultan, NBK, Dubai Fitness Championships
December 13, 2018 Mahdi Aloun, Meg Guthmiller, Liam GlynnThe Burrow Gym celebrated it’s 3rd birthday with a community event at The Boulevard, highlighting their most popular classes of Spinning, Pilates, and Bootcamp. The Burrow is a fitness facility with classes and personal training for a variety of fitness activities like CrossFit, Boxing, Muay Thai, Physiotherapy, and yoga. They added a special obstacle course to the event giving participants a chance to test their fitness in a creative capacity. 


Flare Fitness held a CrossFit style Throwdown for teams of two on (date). Flare Fitness is a CrossFit gym with both male and female facilities in Kuwait. The event ended with two teams battling it out on the assault bikes until the last second!. Flare does a great job of providing community driven and competitive events throughout the year. They are getting ready for their main event this January for the fifth year in a row. The Flare Fitness Festival is an event with FIVE divisions! 

• One division for Individual and team competition of University students
• A division for the public challenging males in both individual and team formats
• Their obstacle course - The Hindrance Race includes two divisions: one for kids, and one for adults.
• Finally they have the Market division which is made up of 50 business from around the city for a 2 day Expo

check out their page in our show notes for more details on participation, spectating, and celebrate health in Kuwait!


Fawzia Sultan school events 
Over 9,000 people participated in the 24th annual NBK Walkathon last Saturday (Dec. 8). NBK hosts the walkathon event as a way to encourage and show support for healthy living initiatives. The walk took place from Green Island to Shuwaikh Beach for a total of 11km which is about 14,000 steps! The event also included a competition for people with special needs and a racing category for those over the age of 60 which goes to show how inclusive and vital movement is for all members of our community. Thank you NBK for hosting an inclusive event! If any of you participated shoot us a message and let us know how you liked it! In case you missed it, give the walk route a try and let us know how many steps you collect along the way!
Outside of Kuwait and in the GCC region we have the Dubai CrossFit Championships, formerly known as the Dubai Fitness Championships! The Dubai CrossFit Championship is a four-day CrossFit sanctioned competition taking place now through Saturday. These sanctioned events by CrossFit are part of a new strategy that refocuses the company back to it’s core mission of preventing chronic disease while still giving athletes an opportunity to compete for the title of Fittest on Earth. The

See All Episodes
All content © 2019 The Project: Kuwait.

011: Spartan Race Review, Helpful tips and tricks, Train on a budget (DXB,Oman and Kuwait)
December 11, 2018 Mahdi Aloun, Meg Guthmiller, Liam GlynnEpisode 11: Spartan Race Review (DXB,Oman and Kuwait) 
Mahdi and Meg share their Spartan Race experiences from Sprint (5k) to Super (14k) distances and from USA to the GCC and Spain! Looking to test your fitness in a Spartan Race? Find out some great training tips and race day nutrition strategies to help you perform your best!
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller, Mahdi Aloun


Tags: Spartan Race, Obstacle Race, Fitness, Wellness, Health, Kuwait


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.

010: Surviving the Holidays
December 09, 2018 Mahdi Aloun, Meg Guthmiller, Liam GlynnEpisode 10: Surviving the Holidays
*Photo link
The holiday can be tough on your health and fitness goals. In this episode we offer up some of our tips for surviving the holidays without losing focus and still be able to enjoy the food, company, and traditions. We’ll also get into the hype of New Year’s Resolutions and how we like to attack our goals!


For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller, Mahdi Aloun, Liam Glynn


Tags: Kuwait, Goals, Travel, Entrepreneur, Wellness, Meditation, Affirmations


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.

09: From the Talent Incubator - Kommunity
December 03, 2018 Mahdi Aloun, Meg Guthmiller, Liam GlynnKommunity is a collaborative workspace and social movement, where professionals, emerging talents, thinkers, and activists come together to exchange ideas and collaborate. Kommunity was the location of the first podcast for The Project and the space we’ve collaborated with many guests. Today’s episode is a candid conversation between Meg and Fala Al Othman, one of the beautiful minds behind Kommunity.
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller
Guest: Fala Al Othman
Resources / Tags: Kommunity.kw,


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.

08: What makes a good Coach?
November 21, 2018 Meg Guthmiller, Liam Glynn, Mahdi AlounDon’t let a six pack or shredded physique trick you into thinking someone is a good coach. Find out what questions you should always ask before hiring a coach. We’ll help you pick out things to look for in their training regimen what added benefits you could expect in a session. With all this we’ll help you learn how to spot a slacker and avoid wasting your money! Meg and Mahdi debate the comparison of a trainer to a “shrink” and how mentally involved your physical coach needs to be with you. Walk away with some great perspectives on goal setting, progressions, and stress effects you need to discuss with your coach. 
For more, follow us on Instagram @theprojectkuwait 

Hosted by: Meg Guthmiller, Liam Glynn, Mahdi Aloun

Resources / Tags: Lost and Found Wellness, The Project Training System, Mahdi Aloun, Coaching, sports, Kuwiat 


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.

07: Stress Management 101
November 21, 2018 Meg Guthmiller, Mahdi AlounStress presents itself in many ways. Some types are easier to control while others are not. In today’s episode we’ll cover digestive, physical, emotional, chemical, and environmental stress loads and what that means for your hormones, recovery, and weight management. In a fast pace 21st century it’s hard to avoid stress but there are many ways to cope with it. Check out today’s episode to find out how! 
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller, Mahdi Aloun
Resources / Tags: Take 5 Stress Guide, Lost and Found Wellness, The Project Training System, Mahdi Aloun


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.

06: Kuwait's Battle of the East Review
November 21, 2018 Mahdi, Megan, LiamLearn the history of Kuwait's premier fitness festival the Battle of the East , the CPCF Battle & Saracen Race, from a former event organizer. We’ll hear perspectives from athletes, volunteers, and fans on the event’s organization, programming, and spectator highlights. Find out how the development of athletes in the GCC region has been influenced by this event PLUS the empowering increase of female participation.
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller, Liam Glynn, Mahdi Aloun
Resources / Tags: CPCF Battle, East vs West Battle Overview, Circuit+, Green Island, Lost and Found Wellness, The Project Training System, Mahdi Aloun, Kuwait, The Battle of the East, The Battle | Athlete Games 2018 Online Qualifiers | Competition Corner




See All Episodes
All content © 2019 The Project: Kuwait.

05: What does a great body need?
November 21, 2018 Mahdi, Megan, LiamHow do you define a great body? In any definition we’ll cover movements from warm up to cool down that every body needs. Plus we consider why 1-2 hours of intensity in the gym is not enough to reverse 9-10 hours of sitting in your car, office, or home. Get in on the debate of bench press vs overhead press and what gut health and self-respect have to do with developing a great body.
For more, follow us on Instagram @theprojectkuwait 
Hosted by: Meg Guthmiller, Liam Glynn, Mahdi Aloun

Resources / Tags: Lost and Found Wellness, The Project Training System, Mahdi Aloun, compound movements, Kuwait 

See All Episodes
All content © 2019 The Project: Kuwait.

04: Who are we?
November 21, 2018 Meg Guthmiller, Liam Glynn, Mahdi AlounWho are Meg, Liam, and Mahdi? Learn how each of us got into the health and fitness industry, what we enjoy about helping people, and what brought us to Kuwait. You’ll learn the health and wellness struggles and success we’ve gone through and how those experiences qualify us to help you become your best coach.

For more, follow us on Instagram @theprojectkuwait 
Hosted by: Meg Guthmiller, Liam Glynn, Mahdi Aloun

Resources / Tags: Lost and Found Wellness, The Project Training System, Mahdi Aloun
The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.




See All Episodes
All content © 2019 The Project: Kuwait.

03: Managing Motivation, First steps to the gym, Tips to get going and more
November 20, 2018 Meg Guthmiller, Liam Glynn, Mahdi AlounIs there a difference between motivation and inspiration? Join us for a discussion on a few common myths surrounding healthy habits. 
Lie #1: You have to be inspired to do healthy habits.
Life #2 You should always feel motivated to do them.
Lie #3 Your coach and experts are always motivated to do them.
By the end of this episode you’ll be able to clearly identify what you need to put in place to get things done, what needs to happen for you to be effective, and why “not enough time” isn’t the problem you think it is.
For more, follow us on Instagram @theprojectkuwait 


Hosted by: Meg Guthmiller, Liam Glynn, Mahdi Aloun
Resources / Tags: Precision Nutrition, Lost and Found Wellness, The Project Training System, Mahdi Aloun, health, fitness, workout, Kuwait ​

02: The Keto diet
November 20, 2018 Meg Guthmiller, Liam Glynn, Mahdi AlounWhat feels like a diet to you? Whether you prefer keto, paleo, plant based, or low carb diets we’ll discuss the problems with most fad diets, why they don’t work, and what you can do instead. We bust myths on fat, sugar, and detox methods. If you’ve ever lost weight from a diet only to gain it back, you’ll want to listen to us discuss the metabolic, neurological, and hormonal changes that lead you to cravings, binges, and gaining weight after a diet.
For more, follow us on Instagram @theprojectkuwait 
Hosted by: Meg Guthmiller, Liam Glynn, Mahdi Aloun
Resources / Tags: Keto Diet & Carb Cycling, Secrets From The Eating Lab, Dr. Trai Mann, The Biggest Loser Study, Broken Brain Series, Lost and Found Wellness, The Project Training System, Mahdi Aloun
The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.



01: We love to love-hate CrossFit
November 19, 2018 Meg Guthmiller, Liam Glynn, Mahdi Aloun
Meet Meg, Mahdi, and Liam! We’ve come together for our first Podcast Project. With CrossFit being a common link between us we’ve dedicated our first episode to the sport. Find out why each of us have started and parted ways with CrossFit. In this episode we’ll discuss common injuries and what it’s like to go full circle from elite athlete to hardly being able to hang from the bar. We dive into CrossFit induced Rhabdo giving you some great tips to avoid common injuries and how to pick a great CrossFit coach.
For more, follow us on Instagram @theprojectkuwait 
Hosted by: Meg Guthmiller, Liam Glynn, Mahdi Aloun
Resources / Tags: CrossFit, CrossFit Journal, Lost and Found Wellness, The Project Training System, Mahdi Aloun


The information in this Podcast is not meant to diagnose or replace medical advice from your physician. It is meant to open communication between you, your body, and your health care teams. The Project aims to provoke curiosity of your body and behaviors to give you more insight on your health and wellness.