Menu
Regsiter / Login
All Communities
Communities

mohamed elsayih

  • Ask Your Fitness & Nutrition Coach — Get Personalized Guidance!

    Hi! Thanks for reaching out, and I’m really sorry to hear about your diagnosis. Cervical issues can be quite challenging, especially with pain radiating down your arm. It’s important to approach this with care to avoid making things worse — but the good news is that with the right guidance, you can find relief and build stability.Here’s what I recommend: 1. Gentle Stretching & Mobility ExercisesNeck Tilts: Slowly tilt your head forward and backward, holding each stretch for 15–20 seconds. Do this 2–3 times a day.Neck Rotations: Turn your head slowly to the left and right, holding for 10–15 seconds.Shoulder Rolls: Roll your shoulders forward and backward in a slow, circular motion to ease tension.2. Strengthening ExercisesChin Tucks: Sit or stand with a neutral spine. Gently tuck your chin in (like making a double chin), hold for 5 seconds, and repeat 10–15 times.Scapular Retraction: Sit upright, squeeze your shoulder blades together (like pinching a pencil between them), hold for 5–10 seconds, and repeat 10–15 times.3. Posture CorrectionKeep your shoulders back and your head aligned with your spine.Make sure your desk or screen is at eye level to prevent constant strain.4. Heat/Cold TherapyHeat: Use a warm compress or heating pad on your neck to ease stiffness.Cold: If there’s swelling or sharp pain, a cold compress can help reduce inflammation.5. Professional Help A physical therapist or spine specialist can give you personalized care and adjust your program based on your condition. They may include manual therapy, traction, or other clinical modalities.6. Avoid Overloading Avoid heavy lifting or any exercise that causes pain or strain in the neck. Gradual progression is key—and only under professional supervision.⚠️ Important: Always listen to your body. If any movement causes pain, stop immediately and consult your doctor or therapist.If you’re interested in a customized training or recovery plan tailored specifically to your condition, I’d be happy to help guide you safely through it.👉 https://www.fiverr.com/s/991RxWAWishing you strength, relief, and a smooth path to recovery! 💪

    April 17, 2025
  • Ask Your Fitness & Nutrition Coach — Get Personalized Guidance!

    Hi! First of all, thanks for reaching out with such an important question! I want to reassure you that age is never a barrier to building strength. In fact, I know plenty of people who’ve started later in life and have reached incredible levels of strength and fitness. It’s all about consistency and the right approach!At 39, you absolutely can build strength. The key is starting where you are, progressing gradually, and staying consistent. Your current limitations, like not being able to do a pull-up or only managing a few push-ups, are just stepping stones toward improvement.Here’s what I recommend: 1. Start with Bodyweight Exercises Begin with exercises that help build a solid foundation of strength, such as:Push-ups: If you can’t do full push-ups yet, start with knee push-ups or incline push-ups (with hands on a bench or elevated surface). Gradually work your way up.Negative Pull-ups: Jump up to the top position of a pull-up, and slowly lower yourself down. This helps you build the strength required for a full pull-up.Planks, Squats, and Lunges: These exercises will help build overall body strength, improve your core, and prepare your body for more challenging movements.2. Progressive Overload Strength-building comes from progressively increasing the difficulty of your workouts. As you get stronger, add more reps, sets, or difficulty to your exercises.3. Work on Mobility and Recovery Stretching and mobility are key to performing exercises safely. Also, make sure you’re getting good rest, sleep, and nutrition to support recovery and muscle growth.4. Focus on Consistency Even small efforts daily lead to big results over time. Just keep showing up!5. Mindset This journey won’t just change your body—it will transform your mindset and confidence. The discipline, effort, and results will have a positive impact in every part of your life.Remember: It’s not about being perfect. It’s about getting started and improving gradually. And the best part? It’s never too late. You’ve got this 💪That said, having a professional by your side can make all the difference. If you ever want a personalized plan and guidance tailored specifically for you, I’d be happy to help.👉 https://www.fiverr.com/s/991RxWALet’s build strength together!

    April 17, 2025