Blogcoach's notes
Training, nutrition and recovery without the myths: Pavel explains what works and why — the same way he does in a session.
Pelvic floor muscles in pregnancy: Kegels, breathing and the mistakes I see
Kegel exercises in pregnancy: how to find the muscle, why you exhale on the squeeze, how often to train, and the mistakes a Dubai coach sees in sessions.
Read →Zone 2 cardio with strength training: how to combine them without losing strength
How to add zone 2 cardio to 3-4 strength sessions a week: how many minutes, in what order, how much gap, and what Dubai heat changes. Numbers from practice.
Read →Eating out in Dubai on a fat loss plan: portions, menus and delivery
How to eat out in Dubai and keep a fat loss deficit: hand portions without scales, what to order, delivery habits, working lunches, brunch and Ramadan.
Read →What to eat before and after a workout: simple rules that cover most people
A full meal 1.5-2 hours out, a snack 30-60 minutes out, and a post-workout window wider than 30 minutes. Protein, water and salt in the heat of Dubai.
Read →How many training sessions a week actually move the needle
How many workouts a week you need for muscle, fat loss or health, whether two sessions work, and where extra days stop adding. WHO numbers and a coach's view.
Read →Tennis conditioning off the court: a weekly plan for club players
What a club tennis player should do off the court when you play two or three times a week: a week laid out by day, movement, trunk, shoulder, Dubai heat.
Read →Mobility for desk workers: shoulders, hips and lower back
What eight hours at a laptop tightens, and which thoracic, hip and lower-back drills to do at your desk and in the evening. A Dubai coach walks through it.
Read →Strength training for runners: gym work that adds pace and protects your knees
How often to lift weights if you run five days a week, which exercises protect the knee and Achilles, and where the gym goes around your long run in Dubai.
Read →Tracking fat loss without the scale: tape, photos and strength markers
How to track fat loss when the scale will not move: four tape points, fixed conditions, a photo check every 3-4 weeks and strength markers. From a Dubai coach.
Read →Starter gym workout plan: your first eight weeks in the gym
Three sessions a week, five basic movements, how to pick your working weight in one set, and week-by-week progression. A beginner plan from a Dubai coach.
Read →Spartan Race training plan: 12 weeks of strength and running
How to lay out 12 weeks before Spartan Race: three blocks, strength and running by week, grip and obstacles, food, water, Dubai heat and race-week taper.
Read →Padel fitness: strength and mobility that keep shoulders and knees healthy
Why padel loads the shoulder and the knee, which strength and mobility drills protect them, how to warm up before court and how to come back after summer.
Read →Strength training for golfers: more distance and a back that holds
Where clubhead speed comes from, why rotation should not come from the lower back, which exercises build it, and how to fit them around your golf rounds.
Read →Exercise ball pregnancy: sizing, trimester exercises and what to skip
How to size a pregnancy exercise ball (45/55/65 cm), check your seat, which exercises suit each trimester and when to stop. Notes from a coach in Dubai.
Read →Let's look at your goal together
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