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Improving sport performance requires a structured and effective approach that addresses both the mental and physical capabilities of the trainee.

All professional athletes have both mental and physical coaches that allow them to use their capabilities at their best.

Sport mental coaching can be applicable for professionals, amateurs, individuals and teams, and can be used in different phases: training, competition, post competition, recovery from injuries  

The aim of the mental coaching is to help the athlete to develop sport strategies autonomously  and to maintain high level of concentration and commitment to reach his/her performance objectives.

Key steps to improve sport performance:

  • Objectives. Initially you need to define your performance objectives: what you want to obtain and when. Defining your objective allows you to focus your effort and to take full responsibility to achieve it.
  • Motivation. You need to reflect and understand why those objectives are some important for you. Knowing why you want to achieve them will motivate you also when you are facing some challenges. Lacking the awareness of the ration of your objectives is typically a reason to failure. 
  • Action Plan. You need to define an action plan: what, how , when, where you want to do it and with whom. Saying “I wish, I would like” is not enough. Write down your action plan is the first step. Add date and your signature, update it and keep it always with you. The action plan will be your guide to achieve your objectives. Work on one objective at the time. It helps you to be more effective.
  • Your Strengths. Leveraging your strengths is extremely important. You need to recognize what your strengths are to leverage them during work-outs and competition. You need to value your talent and focus on developing it.
  • Your weakness. As you recognize your strengths, you need also to understand what your weaknesses are. In this case you need to work to strengthen or build those new skills, if they are required to achieve your objectives. Perform a detailed analysis of your weak skills, and if those are required to achieve your objectives, develop a plan to enhance them.
  • Threat. You need to recognize what the main threat in achieving your objectives are. Factors such your behavior, your routine, your mental commitment, ability to concentrate are the typical threats to achieve your target sport performance. There are also some external factors that may hider the ability to achieve your sport performance objectives. Your team, your friends, your family and all the people you interact with, might affect your mental training. Prepare a list of all potential threats and define how to manage them during your training. 
  • Performance indicators. Defining your performance indicators and your targets allows you to monitor your progress, identify roadblocks and define areas for improvement. It will also help to motivate you. Good results are the best motivation for a trainee.

What are you waiting for? Start immediately with your program to improve your sport performance, and if you need any external help use serviis to find fitness trainer in Saudi Arabia. 

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Practicing sports allows to burn calories, and to control weight. However there are sports that allow to burn more calories than others. 

First, we need to understand some basic principles about losing weight.  

  • Weight loss should always focus on losing fat. 
  • Weight loss is achieved through a combination of sport and a good diet.
  • The human body will burn fat when the incoming calories are less than the burned calories
  • On average, it is required to burn 7000 calories to lose 1 kg in body fat. 

Let’s now discover the sport activities that allow to lose weight faster. 

Crossfit. It is one of the most trendy sport in the recent years. It allows to burn a lot of calories in a short time: about 15 calories for each hour and for each kg of weight thanks to a variety of physical exercises, including weight lifting, running, aerobic exercises, etc. Assuming your body weight is in the range of 100 kgs, and you perform 1 hour of cross fit, you will burn 1500 calories, on average. 

Swimming. Swimming is considered the most complete sport, as it allows to activate all muscles and build a harmonious body. On average, swimming allows to burn 10 calories for every hour and for each kg of weight. The crawling is the best for legs and belly.

Running and Walking.Running and walking are the most common activities to lose weight at a cheap price. On average, running allows to burn 0.9 calories for each km and for each kg of weight, while walking allows to lose on average 0.45 calories for each km and for each kg of weight. So if you walk 3 km per day and your weight is around 100 kg, you will burn around 150 calories per day. Running faster does not really increase the number of calories you burn. The difference in burned calories between a fast walk and a slow walk is in the range of 5% to 10%. 

Martial arts. Martial arts is a sport that provides multiple benefits. It allows to build a harmonious body and at same time it allows to build self-defense skills. Martial arts allow to burn on average 10 calories for each hour of activity and for each kg of weight. 

Cycling. Cycling allows to tone the muscle of your legs and at the same time to build endurance. Depending on the pace, cycling allows to burn between 6 to 10 calories for each hour of activity and for each kg of weight. 

Yoga.Most people think that practicing yoga allows to tone your muscles but not to lose weight. However this is not entirely true, as yoga’s breathing techniques allow to stimulate the metabolism and to burn calories also many hours after the lesson. Typically yoga allows to burn 120 calories for each hour of activity. 

If you are planning to lose weight, we would recommend first to consult a doctor to make sure you are in good health conditions, then define a diet with a nutritionist and a fitness program with a personal trainer. Serviis can help to find fitness trainers and nutritionists in Saudi Arabia. Submit a request on serviis.com and you will receive up to 5 quotations.

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The Fitness training market is new sector in Saudi Arabia which is becoming very trendy. In this market, trainers are trying to maximize their revenues considering the cost they sustained (e.g., education, certification) and will sustain to deliver the service, and the value perceived from the customers.

So, what is the RIGHT price for a fitness trainer?  

This article aims to explain what are the factors that affect the price of fitness trainer and the range of prices collected from the Saudi market. This article aims to explain the factors that influence how much a Personal Trainer costs and the range of costs expressed in the table.

  1. Location

If the fitness trainer has his / her own gym, the price of the service is higher as it includes all operating costs of the infrastructure e.g., rent, bills, cleaning, secretary, etc.

There are new business models for Gym, where the fitness trainer can provide her / his services to customers and pay a monthly commission to the gym in exchange for using the facility. This business model allows the professional trainer to launch his / her business with minimal initial investment. 

2. Education and certification of the personal trainer 

An excellent education, maybe a college degree in sports or similar, supported by continuous training, has a very high cost. Higher is the specialization of the fitness trainer, higher is the price of the service. During their continuous training, trainers get certification in different disciplines in order to enhance their offering to the clients. The more certification he/she has the higher is the price.

So, what is the price for a Personal Trainer in Saudi Arabia?

More than 300 SAR per hour, For this price, you should expect a well-equipped gym with new equipment in one of the best area of your city. In addition, you should expect a lot of services, such us bottle of water, towels, etc. The fitness trainer should be certified and with a bachelor’s degree in sport, or similar subjects, and super professional in designing the right program for you.  

Between 200 to 250 per hour, This is the most requested price by the top fitness trainers and the second most proposed price. For this price, you should expect a fitness trainer that is able to address any type of customer’s requirement from weight loss, sport performance improvement, etc. He/she is certified and sometime with bachelor’s degree in fitness or sport

In the range 150 per hour, This is the most proposed price. Most of the fitness trainers recognize this price as a fair value for his / her competences. You can find good quality fitness trainer with an adequate experience for this price. Typically, they are certified in fitness training. Make sure you check the credentials. 

100 SAR per hour or less, For this price, you do not know what type of trainer you will find. You may be lucky and hire a great fitness trainer that is not able to sell his / her skills or is trying to market his / her business at a lower price. You may be unlucky and find a poor fitness trainer but with great commercial skills. Or someone that he has gain experience in fitness training but is not certified or trained to be a trainer. It is extremely important that you verify the credentials of the professional for this price. 

 Serviis connects customers with professionals. Once the customer submits a request with his / her requirements, he / she will receive up to 5 quotations. Make sure that your requirements are detailed enough to address the right fitness trainers, with the right level of experience and education. 

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A fitness trainer helps to design the right workout program to meet your fitness objectives. However, you need to select the right one, who has the knowledge and skills to provide a safe and effective workout. 

What do you need to ask when looking for a fitness trainer? 

  1. Define your objectives and requirements

First, you should define your objectives: weight loss, performance improvement, endurance improvement, etc. You should clearly specify to your potential trainers your objectives, but also your current health constraints. You should also define your day and time requirements and verify if they fit with your trainer’s availability. Some people like to exercise in the morning, others in the evening. You need to verify if your trainer is available to accommodate your schedule.

2. Ask for his/her certifications 

There are multiple International organizations that provide certifications to fitness trainer professionals. Do not be afraid to ask for copy of his / her certification to ensure he/ she has it and it did not expire. You can also call the agency that release the certification to verify the status of his / her certification. A college degree in sport science, in nutrition or similar will be a plus. However not having a degree does not really preclude a fitness trainer to be good.

3. Ask for his/her work experience

You should ask about his/her years of experience in working as a fitness trainer. You should also investigate his/her experience in working with someone that has similar objectives, similar needs and constraints to yours. If you have some medical conditions, you should also have your doctor to interview the potential fitness trainers.

4. Verify customer references 

You should ask the trainer to provide names and phone numbers of previous and current clients, which had objectives like yours. A trainer who has experience with customers like you can have a better understanding of your unique objectives and needs. Serviis’ professionals may have customer reviews on their profiles you can look at when the trainer submits the bid.  You should consider calling the current and previous clients of the potential trainers to understand.

  • Their level of satisfaction of the workouts, results and experience.
  • The level of expertise of the trainer.
  • The behavior of the trainer, including punctuality and professionalism. 
  • Interview the potential trainers 

The first impression should not count; however it is important that you interview the potential trainers and start to build a personal relationship with him/her. The fitness trainer that you select should be someone positive that is able to motivate you and support you to achieve your goals. During the interview, you should understand if he / she is truly interested to help you to achieve your objectives.

5. Understand his / her price  

Fitness trainer’s charges depend on the session length, trainer’s qualification, expertise and years of experience. The location can impact the price as well. If the trainer needs to come to your house or office, he / she may ask more than a trainer that is in a gym. You should also verify with your trainer if there are any cancellation policy in case you need to cancel a session.  Better to have the charges and cancellation policies in writing.Selecting the right fitness trainer is very important to achieve your goals. Serviis helps you to find the best professional trainer to achieve your fitness objectives. Submit your request and receive up to 5 quotations on:  https://www.serviis.com/sa/en/service/fitness-training

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Building a website for your company or a blog is not enough to promote your business on digital channels. Indeed, it is imperative to make people aware of the existence of your blog/website by driving continuous traffic to it. One of the best ways to generate traffic is to improve the positioning (or ranking) of your website and blog on the search engines. 

This article aims to provide you some easy-to-implement search engine optimization (SEO) techniques. 

These techniques allow internet users to reach your website when searching for specific topics on search engines. Without SEOs, your website will hardly attract any internet traffic. 

Technique 1 – Title Tag

The title tag is the blue link showed on the search engines like Google or Bing. Internet users are typically attracted by this link. It is important that the title tag includes keywords which are relevant for your business. The title tag should not exceed 60 characters, should be attractive for internet users and should describe clearly the content of the page. You should have a title tag for each page of your website. 

Technique 2 – Use Google tools to identify the best title 

Google provides several SEO tools. Google Ad-words Keyword Planner can help you to identify the title or the best keywords you should use across your website. This tool provides information on the traffic generated by each keyword and by the target users.  

Technique 3 – Use title and subtitle

When writing a piece of content, you should use titles using format H2 and subtitles using format H3 and H4. This approach allows search engine to better index your pages. It is also important to repeat the keywords in subtitles. 

Technique 4 – Optimize meta-description

The meta-description is the text that appears on the search engines below the title/link of the page. It provides additional information to the users that made the search. The meta description should be appealing and attract users to click on your page. The meta-description should not exceed 156 characters, even if experts suggest no more than 137 characters. 

Technique 5 – Alt tags

It is also important to add titles or text to the images. Search engines use those tags to assess the coherence between images and content of the page. The more images are coherent with the text the better is the positioning on the search engines. 

Technique 6 – Use URL SEO-friendly 

SEO-friendly URLs allow search engines to better list a webpage, helping internet users to easily reach it. A SEO-friendly URL includes the specific keyword for the page. For example, the SEO friendly URL for our house cleaning services https://www.serviis.com/sa/en/service/house-cleaning

Technique 7 – Optimize the content of your website

It is important that the content of the website is optimized not only for the search engines, but for users at first. Few tips on best practices: 

  • Add questions that can stimulate your readers, who can add comments to your blog or to your website. 
  • Have appealing images at the beginning of the page that can attract readers to scroll down and read your content. Images are also important to optimize your positioning if the search is done on images. 
  • Add different media on your website, including PDF, audio, video etc. Typically those media increase the time spent on the page by every visitor and improve the Bounce Rate. This shows Google and other search engines that you are providing high-quality content which helps improve the positioning on the search engines 
  • Optimize the density of the keywords of the pages. A 2%-3% density rate is ideal. The key word should be at the beginning, in the middle and at the end of each page.
  • Whenever possible use alternative keywords, as some search engines index web pages also on those alternative words. 

Knowing those on-site SEO techniques will also allow to better interact with your digital marketing agency. If you do not have time, or if you do not have the expertise, Serviis has more than 300 professionals on its platform available for SEO services. Submit your request for FREE on https://www.serviis.com/sa/en/service/digital-marketing and hire the best professional that fits your needs. If you enjoy the article, please share. 

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Quality is a key parameter for customers to select a house cleaner, as illustrated in a recent survey Serviis conducted in Saudi Arabia.

Serviis is supporting local professionals to improve their service offering by providing  quality guidelines. The quality guideline for house cleaning services and for independent professional cleaners addresses the following topics:

  • Cleaning practices.
  • Resource management.
  • Business development.
  • Continuous improvement.

Professional cleaners and cleaning company can download the quality guidelines for house cleaning by clicking on this link Serviis – Home Cleaning – Quality Guidelines vf.

The quality guidance is not exhaustive, and it is up to the independent house cleaners and cleaning companies to adapt to their specific business needs.

Serviis blog aims to support house cleaners and cleaning companies to improve their businesses. On Serviis blog, cleaning professionals can also find few tips on how to improve their profile, get feedback from customers.

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Colors seem to affect human emotions and behaviors. This can be a large reason why businesses carefully select the colors to decorate their offices, stores, and brandings. Selecting appropriate colors for a logo, business cards, and brochures is important because the main goal should be to appeal to the public’s emotions. A business wants colors and branding that will set them apart from other businesses. Previous studies even indicate that most people make purchases based on only colors. Different colors match different feelings for each culture.

Blue

In the Middle East blue indicates protection and being safe. This color is connected to being spiritual and shows immortality. It is often related to Heaven.

Purple

This color associated with wealth in the Middle East.

Pink

While pink represents femininity in many cultures such as those of North America and Europe, this color does not have any representation in Middle Eastern cultures.

Red

The significance of the color red is very different among cultures. In North America and Europe red signifies passion and love, but can mean danger. In Asian and Eastern cultures, this color represents happiness and celebration. Brides typically wear this color for their wedding day in Asian cultures. In the Middle East, this color warns people of danger or evilness.

Orange

This color varies in meaning throughout multiple cultures. While it symbolizes loss and mourning in Middle Eastern cultures, it signifies harvesting in the Western cultures and similar meanings of sunniness and the earth in Latin American cultures.

Yellow

Yellow has similar meanings when compared to the orange. In the Middle East, yellow shows mourning and loss. It is associated with mourning in Latin cultures as well. In Western culture,s yellow is associated with the sun and warmth, along with the summer season.

Black

In most cultures, black can mean power, control, or even mourning. In the Middle East, the color black has contrasting meanings of mourning and rebirth.

White

White seems to be a very universal color in association with purity. In many cultures including, Asian, Western, and Middle Eastern, this meaning of white is shared.

Conclusion

Varieties of cultures influence a wide range of meanings for each color. Colors can have a strong impact on our thoughts and actions. By studying what colors we use or are attracted to, we can illustrate our emotions, personality, and feelings. It is important to be aware that a color, such as red, may mean passion and love in one culture but can has a significantly different meaning in another culture, such as a Middle Eastern culture. Whether you are searching for the right colors for your business or to paint the walls in your home, it is important to select a color that will most effectively appeal to one’s emotions. If you need an interior designers or painting services or help for any other household projects, search for a professional on www.serviis.com

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Serviis Blog by Serviisblog - 7M ago

Obesity is a rising problem in many countries—a disorder that causes you to have a large amount of fat on your body. This can become a very serious problem and can cause heart disease, high blood pressure, and diabetes. Obesity can also become extremely troublesome as it can stop you from wanting to be as mobile. You may not be able to move as far without stopping for a breath. Ultimately, obesity can cause reduced health. It may be difficult to shed excessive pounds to move away from obesity, but it is manageable. Following through with weight-loss procedures or having weight-loss surgery can help you to escape obesity.

Set Realistic Goals

Setting goals that you can realistically reach are important. If you set goals to reach every week, and if you do meet them, you can be much more encouraged to continue with your goal. You can be more motivated to continue eating healthy and exercising for a long-term rather than giving up after just a few days or weeks.

A good goal, to begin with, would be to lose a pound or two a week. This makes your weight loss safe and attainable.

If children are faced with obesity, it is a good idea to set goals to limit snacking or switch from a snacking on chips to snacking on healthier options such as mixed veggies or fruits. Children should also try to maintain an active lifestyle. Speaking to a doctor about methods to obtain a healthy weight can be beneficial for both adults and children.

Create a Food Plan

Try to plan meals with protein. By choosing lean protein or grass-fed meats, you are avoiding excess fats and processed foods. Chicken, lean meat, and fish are always healthy options.

It can be completely optional whether you choose to include grains in your diet or not. Some diets suggest whole grains while others encourage you to avoid grains completely. If you do choose to consume grains, whole grain bread, rice, cereals, pasta, and oatmeal. There are many whole grain options out there.

Fruits and vegetables are always essential parts of a meal plan. You can always have fruit and veggies on hand by freezing them.

Incorporating almond butter instead of peanut butter and olive oil instead of butter are great healthy substitutes.

Incorporate Exercise

Try to add a short walk or some light weight lifting into your daily routine. Even just a 15-minute walk can get your heart rate up and get your metabolism moving. If you are consuming carbohydrates or other healthy fats, you need a way to burn this additional energy.

Prepare Recipes and Meals

You may find it helpful to prepare your meals ahead of time. This can help you save time when you are in a rush, meaning that you may not be as inclined to grab unhealthy foods on the go because they are quick and easy to take with you. Instead, a healthy meal prepared ahead of time can provide you with all of the fuel you need to finish your day at work. If you are at home, preparing healthy meals in bulk can give you healthy options to mix and match all week.

Try gathering together a list of healthy foods that you would enjoy. Whether you are browsing at images of tasty dishes within a cookbook or online, there are bound to be healthy options that you can find appealing.

Conclusion

Addressing obesity can be a tough challenge, but it is not impossible. If you need help with a personal trainer or a nutritionist. Search for a professional on www.serviis.com

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