Body Under Maintenance, Week Three! HORRIBLE!

So okay the week started, and I wasn’t very excited about it, especially when Bob insisted that we started with legs! I wanted to leave legs for the end of the week, in order not to suffer through  it, I thought having the weekend as a rest would be a better idea. Anyway Bob is very stubborn and I really can’t find a way to make thins my way LOL.

My Training, Week Three


We did the following exercises:

  • Superset: Standing Leg Curl Hammer, Stiff-Leg Dead-lift  “Lever Machine”
  • Single Leg Standing Kickback “Cable”
  • Single Kneeling Kickback “Cable”
  • Swiss Ball Leg Curls
  • Single Leg Standing Kickback “Cable”, Standing On “BOSU Ball”
  • Walking Lunges “ViPR”

So I have one comment here to add, Bob noticed that my balance is not great, so he decided we do Single Leg Kickback on “BOSU Ball”. Was pain in the ass to do the exercise twice to be honest.

After “Legs Day” I couldn’t go back to training the whole week, my legs were beat and I had extra classes to cover for my colleagues. I decided not to kill myself, knowing the amount of working coming, and if i train extra I might not be able to teach my classes properly! I’m sad though! Week Three wasn’t as I expected it to be!!!!

Youssou N’Dour – 7 Seconds ft. Neneh Cherry

Body Under Maintenance, Week Two!

This is one part of the gym

Hi there!

My second week of working out extra was pretty tough, because week one smashed the hell out of my muscles, but I pushed myself to keep going. I was planning to train my legs again this week but I decided against it in the last minute because I taught enough BODYPUMP™ and BODYCOMBAT™ classes, beside other classes.

After 14 days of taking Animal Cuts I decided to stop taking it because I started disappearing, but at the same time I’m just on a one week break from it, will be back to it on time, since I really can’t hold on to any diets, I was pretty stressed during the second week, and food happens to be a reliever. But I can’t complain much, my second week regarding working out and teaching classes were challenging which made it fun.

My Training, Week Two


We did the following exercises:


  • Lat Pull Down “Machine”
  • Low Row “Machine”
  • Wide Lat Pull Down “Cable”
  • One Arm Row “Dumbbell”


  • Superset: Dumbbell Curls, Seated Cable Curls, Dumbbell Hammer Curls.

I was pretty beat up to be honest, but I fought to finish my workout, I felt accomplished only at the end of it.


We did the following exercises:


    • Bench Press “Barbell”
    • Incline Chest Press “Dumbbells”
    • Incline Chest Fly “Dumbbells”
    • Chest Press “Cable”
    • Pectoral Chest Fly “Machine”


  • Superset 1: Two Arms Over Head Extension “Barbell”, Two Arms Over Head Extension “Dumbbells”
  • Superset 2: Cable Push Down, Dips

Bob was pretty busy this day, I found another coach to help me, since I decided to increase the weights for the chest. I was more energetic during day two. But my previous workout affected my power during my classes in the next day, which I think is normal, it had to be compromised.

In the first week I worked out my shoulders with my triceps, but this week I worked chest and triceps instead.


Yes, shoulders only! But I did 2 extra workouts, compared to last week. We did the following exercises:


  • Shoulder Press “Dumbbells”
  • Full Circuit Lateral Raise “Dumbbells”
  • Front Raise “Plate”
  • Bent Lateral Raise “Dumbbells”
  • Superset: Upright row “Barbell”, Shrugs “Dumbbells”

In the first week Bob decided 3 sets of work for me for almost all the exercises, but this week for shoulders I decided to go for 4 sets of work, and heavier weights.

Bob was busy again and I wasn’t excited to work my ABS alone, I’m depending on whatever ABS exercises I do during my classes.


  • More Muscle Soreness
  • Eating More “Due to stress and fatigue”
  • Taking L-Glutamine For Recovery
  • Sleeping better at night
  • Stopped Taking Power Naps
  • More Muscle Definition In The Upper Body
  • I Feel A Bit Stronger In My Upper Body

Haha sometimes it’s just hard to get your ass out of somewhere warm and comfy and say “I’m going to the gym to workout”, especially when you know some kick ass class is waiting for you later in the evening. But I’m really trying. I also hope to work out my legs during week 3!!

I will try next time to take a picture with Bob 🙂

People! Keep pushing, please! Nothing happens easily, nothing happens while being lazy!

Stay Cool!

Katia 😀

My Shoes [MAPS Film School]


I want the whole world to see this clip, because it’s truly expressive and genuine. Be careful what you wish for, not everything you see is what it seems like. Be grateful for what you have, and more important, be grateful for what you don’t have!

Milky Chance – Stolen Dance

You need some money exchange service? Avoid Samhouri Exchange!

Alright guys, I really don’t like to do this, but I’m pissed off and I’m forced to tell you how awful Samhouri exchange company is.

I had to transfer some money via Western Union to a person in Dubai, UAE. Unfortunately I did that by going to Samhouri exchange, Mecca Mall branch, Amman, Jordan. The first attempt failed since my friend in Dubai couldn’t collect the money because his passport was with the authorities to get his visa and work permit since he moved there recently. So I changed the name of the receiver to another friend, which happened a few days later, the second friend didn’t go collect the money, since as he said was busy, although when I asked him if he could help me he confirmed to be the one to do it. I had to change the name of the receiver again, you so so far I had to go to the exchange office three times, so my last attempt was yesterday, and the girl who works there confirmed that it has been changed and that my friend can collect the money in half an hour. So I contacted my friend and told her she can collect the money, gave her the transaction number and everything needed.

Today morning my friend called me to tell me she couldn’t collect the money, because the transfer doesn’t have her name on it! I was pretty surprised. And thought great! That could mean that my second attempt to change the name also didn’t happen.

The girl who works in that branch is rude, and has an attitude, I don’t know who hired her, she deals with customers as if she is forced to do the job, and her attitude is that of a person who thinks others’ people’s life depend on her.

I was surprised when I went to change the name the third time when they told me the system is down, and I decided to be patient about it, since they said come back tomorrow. So basically I went there 4 times in total. When I went the 4th and the last time, they still said the system is down, and then I asked them to do it from another branch, or find any way to do it, or just let me withdraw the money to do it from another place, but they confirmed that everything will be alright in 30 minutes.

Now if you ask me about the customer service in my country, I would say: WE HAVE NOTHING CALLED CUSTOMER SERVICE. We only know and hear about it, but we don’t get to experience it. I can tell you so many stories about our bad customer service, about money you pay to get a bad service and a bad treatment. And it’s very strange in case of money exchange companies, for one reason, to me at least, we have been having them since the day the oldest streets in this country had been paved.

And funny enough, the only way to get your things done in this place is to scream and shout and talk to people in higher positions to complain, only then, really only then you get what you paid for, added to that your wasted time and nerves.

To the girl who works there, if she ever reads this, darling go home and give a chance to people who really need the job.

Usually and normally such services, as money transfer, occur and happen in the same day, but Samhouri Exchange is not interested to transfer your money. Please avoid this company no matter what your circumstance is.

Body Combat Tr1be!

Team teaching on stage has a very special flavor, especially when we do it with Les Mills instructors who live else where, because it’s truly cool to exchange experiences!

Today my Body Combat class was special by having a guest, who happened to visit Amman for a short time, from Manama, Bahrain, Hamza!

Needless to mention the massive energy in the class, I was happy to have him on stage with me, knowing how much that will be appreciated by the Body Combat Fanatics! Change is needed all the way!

Thanks to my lovely members for the great energy, and thank to Hamza for offering to attend the class, but why just attend it when he could be part of coaching and creating magic!

Les Mills Tribe, I hope you all give the chance to yourselves and others to team teach together and have fun 🙂

Me & Hamzeh!

On Stage


Body Under Maintenance, Week One & How It Went!

Hi everyone! I’m very excited to share with you whatever I went through last week!

As I said before during winter I do eat more and I do gain some weight, just like many of you, and that is considered normal, but because I really am against weight gaining in that sense I decided to do 2 things mainly:

  1. To take a fat burner
  2. To start lifting weights

Some of you is against fat burners and might criticize me for it, but seriously I no way can diet during winters! NO WAY MAN! NO WAY!

So I decided to take “Animal Cuts” from “Universal”, which I tried before. This time I started on the 1st of this month, December. Later on I’m going to write a review about the product so you know what is that all about.

The fat burning process is happening well, within the last days I have lost the extra 2 kg (4 lb) that I gained earlier as the season started. I still have to take “Animal Cuts” for another 2 weeks. I would say yes sometimes I feel nervous and I know that part of it is from the product, which is not always good, but it’s okay.

Now regarding my weight lifting training, I decided to get help from a friend of mine, who happens to be a personal trainer, I can say I’m lucky to be in the field of fitness and be surrounded by fitness instructors, some of them are really great and willing to help. So my friend and my personal trainer agreed to help me UNDER ONE CONDITION: TO TAKE IT SERIOUSLY! Which so far I’m doing, although I know sometimes it’s too much especially that I teach classes on daily basis and being physically tired doesn’t always let me wanna do more or force myself to train, but so far I’m being stubborn about it.

Me and Abduallah Q, AKA Bob, are having difficulties finding mutual free time, since he has his sessions at the gym and I have my classes in different places, but we are somehow somehow trying 🙂

My Training, Week One

Day One “Back & biceps”

We did the following exercises:


  • Lat Pull Down “Machine”
  • Low Row “Machine”
  • Wide Lat Pull Down “Cable”
  • One Arm Row “Dumbbell”
  • Back extension & Fly “Combo”


  • Superset: Dumbbell Curls, Seated Cable Curls, Dumbbell Hammer Curls.

In between all the sets we did lots of ABS exercises, since Bob noticed that my recovery time is relatively fast, he didn’t give me time to rest.

The workout all in all was madly good, I did enjoy myself and my time, although I asked Bob to take it easy on me, since I know what might happen to me next day! BUT he insisted that I wasn’t in a position to argue (lol)! SO next day my ABS and Biceps were dead and that, of course, did affect my performance during my classes!

It took me 2 days to want to train again, and the third day I couldn’t make it, I had so many errands to run and I ended up not going to my session. So that was a failure, but it didn’t stop me to go and work out again!


We did the following exercises:


  • Shoulder Press “Dumbbells”
  • Full Circuit Lateral Raise “Dumbbells”
  • Front Raise “Plate”
  • Bent Lateral Raise “Dumbbells”


  • Superset 1: Two Arms Over Head Extension “Barbell”, Two Arms Over Head Extension “Dumbbells”
  • Superset 2: Cable Push Down, Dips

I managed somehow to convinced Bob that HE OVER RATED ME POWERS, and so he let me rest in between sets and next day my classes didn’t feel like a burden!

DAY Three “Chest”

We did the following exercises:

  • Bench Press “Barbell”
  • Incline Chest Press “Dumbbells”
  • Incline Chest Fly “Dumbbells”
  • Chest Press “Cable”
  • Pectoral Chest Fly “Machine”

That went really smoothly, because I wanted since the beginning to work my legs alone, so it happened that “DAY THREE” is chest only, although Bob wanted me to work my ABS out, but I had some pending matter outside the gym that I had to get done.


  • Losing 2 kg (4 lb)
  • 12% Body Fat
  • Getting Out Of Comfort Zone
  • Some Sore Muscles
  • Eating Less Random Unnecessary Foods

I will be writing you next week again! If you have any questions to ask or anything to say I’m more than happy to keep in touch with you!

Those of you who are working out regularly and trying to reach their goals: I SALUTE YOU!


Katia 🙂

Michael Jackson – Heal The World

Many of us go through phases when they try to fix something in themselves, maybe because they don’t like something, or maybe because they wanna get busy doing something.

In my case I decided to go through a personal challenge regarding my physique, looks-wise and performance-wise.

What triggered it is more than one reason; first, it’s winter time on this side of this planet right now, and I, like many other people, tend to eat and sleep a lot more than I usually do in other seasons, I feel like a Polar Bear in winters! My body screams: EAT, SLEEP, DO NOTHING, REPEAT! Although I’m a group exercise instructor, DO NOTHING is not an option; nowadays I work 6 days a week, but I don’t think the amount of training I do on daily basis can forgive the amounts of food I eat.

Second, the night is pretty long during winter and I really started to feel bored, I do not appreciate winter timing, as the state decides to change in between summer timing and winter timing, it’s depressing, annoying and boring. So I though why not do something useful in order to kill time!

Third, I have a certain image of what my body should look like since a long time now, and I thought lately: I’M THE ONLY REASON WHY I’M NOT WHAT I WANT TO BE! In fact it’s true, no one stops me but myself!

Fourth, I have been having sleeping issues and problems, and i guess that is related to the lack of activities i do during the day, and day naps I like to take, so when it’s time to sleep at night, I can’t close my eyes! So I thought if i workout a bit more I will be able to find peace at night.

Fifth, upgrading external physical appearance will lead to changing internal matters, I’m hoping for the best of course, there is one major thing I would like to change in me, which I will be talking to you about later on! So it’s a chain of changes that will take place soon!

Sixth, I have been lacking motivation to do anything this year, for some reasons that I think are not necessary to talk about right now,  but it’s kind of depression and lack of self-esteem, and I decided to get out of that black-hole usefully!

I wish those of you, who are trying to reach personal goals, all loads of good luck.

Stay tuned with me, I will be sharing more supplement reviews, workout routines and goal updates.

I’m not by any chance trying to boast, brag or claim to be a super hero, I’m rather trying to motivate myself and those of you who lack motivation and looking for stimulation to start doing something, anything!

Love and peace!