Health – PowerUp City Magazine

Where Strength Learns to Stay

Brent Domingo — Fri, 15 May 2026 12:27:19 +0000

Bahrain is slowly changing how it thinks about the next generation. It is moving away from the idea that we find strength in hard times and toward something more planned. Early on, strength is built. It is practiced, reinforced, and understood long before it is put to the test.

For Nick, one of the voices behind Young Minds Bahrain, that shift is essential. “We want to equip the next generation to be successful mentally, emotionally, and professionally for a world with new challenges and demands,” he says.

That point of view comes from what he has seen over time. “Tech, social media, and life in the 21st century have added new stresses that older generations don’t always get,” he says. “Young people are trying to figure out their future, their relationships, and even themselves, but they don’t have the right tools to do it.“

When asked how the idea of quiet srength relates to what he sees today, he draws from his background in mental health and neuroscience. “The numbers show that a lot of young people don’t feel strong or resilient. They give up more often than before. This must change, and I think it will.”

But the answer is not to wait for those moments to come. “These things need to be built into who we are and reinforced, not only in times of crisis but before times of crisis,” he says. “That is what Young Minds is all about. Building a strong mind alongside academic and social growth, it is the driving force behind success and well-being.”

At the core of the program is a simple idea. Being steady is something you practice. “We live in an imperfect world with many challenges,” Nick says. “But being steady means we don’t lose focus on who we are. Our strengths, our weaknesses, our goals.”

That clarity becomes a kind of protection. When identity is shaped with intention, it is less easily shaken by comparison or external pressure. “With the accessibility of information and social media, there is constant comparison,” he notes. “It shapes how young people see themselves, sometimes without them even realizing it.”

There is also a strong focus on the community. Not as a safety net, but as part of the base itself. Nick says, “Community is important.” “These are the things that keep us grounded and connected: family, friends, and the world around us.”

So, continuity isn’t about doing something when things get tough. It’s all about getting ready ahead of time. Helping young people develop the mindset, habits, and awareness they need to keep going, even when things are unclear.

And when that time comes, as it always does, the strength is already there.

"At Young Minds Bahrain, the work begins early, long before it is ever needed."

WHAT YOUNG MINDS BUILDS EARLY
Self-awareness and emotional intelligence
Structure through routine and time management
Confidence to pursue personal goals

Bahrain Honors Frontline Caregivers On International Nurses Day

Carl John Violeta — Tue, 12 May 2026 16:12:28 +0000

Bahrain marked International Nurses Day on May 12 with nationwide recognition for nurses serving across hospitals, clinics, healthcare centers, and medical institutions throughout the Kingdom. 🇧🇭🩺

The annual observance was highlighted by messages of appreciation from healthcare authorities, hospitals, and medical professionals who acknowledged the contribution of nurses to Bahrain’s healthcare system and community wellbeing. Public and private healthcare institutions across Manama, Muharraq, Riffa, Isa Town, and other areas of the Kingdom joined the occasion by honoring nursing staff working in emergency care, intensive care units, surgery departments, rehabilitation centers, outpatient clinics, and specialized medical facilities.

Healthcare workers and officials emphasized the role nurses play in patient care, medical support, and frontline response operations. The occasion also recognized the long hours, dedication, and emotional commitment nurses continue to provide while supporting patients and families across all stages of treatment and recovery.

Several institutions used the day to organize appreciation events, internal recognition programs, and awareness campaigns highlighting the importance of the nursing profession in maintaining healthcare standards across Bahrain. Social media campaigns and public tributes were also shared throughout the day, with organizations thanking nurses for their professionalism, compassion, and resilience.

International Nurses Day is observed globally every year on May 12 to commemorate the birth anniversary of Florence Nightingale, whose work helped shape modern nursing practices worldwide. The annual observance serves as a global reminder of the impact nurses have on healthcare systems and patient outcomes.

As Bahrain continues expanding healthcare services and medical infrastructure, nurses remain one of the most essential pillars of the Kingdom’s healthcare sector, supporting hospitals, communities, and patients every day.

Smart Iftar and Suhoor Choices for Better Health During Ramadan

Cyphrine Labrillazo — Thu, 19 Feb 2026 13:23:01 +0000

How balanced Iftar and Suhoor can prevent common fasting issues

Ramadan changes more than meal times. It shifts sleep patterns, hydration habits and daily energy cycles. In the GCC, where fasting hours are long and temperatures are high, those changes can affect how the body performs.

Most health concerns during Ramadan are not caused by fasting itself. They are often the result of how Iftar and Suhoor are managed.

One of the most common complaints during Ramadan is dehydration. Reduced fluid intake during daylight hours, combined with heat exposure, can lead to headaches, fatigue and muscle weakness. The solution begins at Iftar.

Breaking the fast with water and continuing to hydrate gradually throughout the evening is more effective than drinking large amounts at once. Water-rich foods such as soups, fruits and yogurt-based dishes also help restore fluids.

Suhoor plays an equal role. Including hydrating foods and limiting salty items reduces excessive thirst the following day. Spacing water intake between sunset and dawn supports better hydration balance.

Digestive Discomfort

Bloating, acid reflux and stomach discomfort are frequent issues after Iftar. These symptoms often stem from overeating or consuming heavy fried foods immediately after fasting.

A lighter start can prevent this. Breaking the fast with dates and water, followed by soup or a small salad, allows digestion to restart gradually. Waiting before eating a full main course helps regulate portion size and reduces digestive strain.

At Suhoor, overly heavy meals can also cause discomfort. Choosing moderate portions of protein and complex carbohydrates instead of rich or greasy dishes helps maintain comfort through the morning.

Energy Crashes

Many people report feeling exhausted by midday. In some cases, the cause is skipping Suhoor. Without a pre-dawn meal, the body relies entirely on the previous evening’s intake.

Suhoor should include slow-release carbohydrates such as oats or whole grains, paired with protein like eggs or yogurt. This combination helps stabilize blood sugar and reduces mid-day fatigue.

At Iftar, limiting sugary drinks and desserts prevents rapid spikes and crashes in energy later in the evening.

Sleep Disruption

Ramadan often shifts sleep schedules, especially with late-night gatherings and early Suhoor. Reduced sleep can lead to irritability, low concentration and weakened immunity.

Maintaining consistent sleep hours, even with adjustments, is important. Keeping Suhoor efficient rather than prolonged can support better rest.

Weight Fluctuations

Despite fasting, some individuals experience weight gain during Ramadan. This typically results from high-calorie evening meals, fried foods and desserts consumed in large quantities.

Balanced Iftar meals that emphasize lean protein, vegetables and moderate portions of grains can prevent unnecessary weight gain. Limiting fried appetizers and reserving sweets for occasional servings helps maintain equilibrium.

Pantry Essentials to Survive Ramadan

Category	Essentials	Why It Matters
Hydration	Dates, water, laban, yogurt, cucumbers, watermelon	Restores fluids and minerals
Slow-Release Carbs	Oats, brown rice, whole grain bread, barley	Sustains energy through the fast
Protein	Eggs, chicken, fish, lentils, Greek yogurt	Supports satiety and muscle balance
Fiber & Vegetables	Red lentils, chickpeas, leafy greens	Aids digestion and prevents bloating
Healthy Fats	Olive oil, nuts, avocados	Slows digestion and stabilizes energy
Flavor Without Excess Oil	Cumin, turmeric, coriander, garlic, sumac	Enhances taste without heaviness

Balanced Iftar restores. Thoughtful Suhoor sustains.

When hydration, portion control and nutrient timing are prioritized, many common Ramadan health issues can be avoided. Preparation in the pantry often determines comfort throughout the month.

Why Most Weight Loss New Year’s Resolutions Fail and What Actually Works

Cyphrine Labrillazo — Wed, 31 Dec 2025 07:36:06 +0000

Every January, gyms fill up, fitness apps surge in downloads, and social media floods with “New Year, New Me” posts. Weight loss remains the world’s most common New Year’s resolution — and also one of the most abandoned.

By February, motivation dips. By March, routines unravel. And by mid-year, many people quietly tell themselves, “I’ll try again next January.”

The truth?
Weight loss isn’t hard because people don’t know what to do. It’s hard because most plans aren’t designed to last beyond motivation.

The good news:
Sustainable weight loss doesn’t require extreme diets, punishing workouts, or a complete lifestyle overhaul. It requires a system you can live with — not just for 30 days, but for years.

This year, instead of chasing quick results, what if your resolution was simply to build habits that still work in 2026… and beyond?

Most New Year’s plans fail for three reasons:

They rely on motivation, not structure
Motivation fades. Systems stay.
They demand perfection
Miss one workout or eat one “bad” meal, and people quit altogether.
They ignore real life
Many global fitness trends assume cool weather year-round, long hours for exercise and strict diets that ignore social dining and traditional meals.

In Bahrain, lifestyle is social, fast-paced, and seasonal. Sustainable weight loss here requires flexibility, smart planning, and habits that survive summer heat and busy weeks.

The New Weight Loss Mindset for 2025 to 2026

Instead of asking, “How fast can I lose weight?”
Ask, “What can I realistically maintain for the next 12 months?”

Modern fitness and wellness trends point to the same conclusion:

Strength over starvation
Progress over perfection
Lifestyle over short-term fixes

This is the kind of plan that works now, next year, and long after the New Year excitement fades.

A Weight Loss Plan You Can Start Now and Sustain for Years

1. Choose a Gym You’ll Actually Use

Consistency matters more than intensity. The best gym is one you’ll return to week after week.

Popular and sustainable gym options in Bahrain include:

Fitness First Bahrain – Great for variety: strength training, HIIT, spin, yoga, and group classes
UFC Gym Bahrain – Ideal for boxing-inspired workouts, strength, and conditioning
Spartan Fitness – Community-driven with strong functional training programs
Barry’s Bahrain – High-energy HIIT sessions for those who enjoy structured, fast-paced classes
Train Fitness – Balanced mix of strength, cardio, and boutique-style classes

Ideal frequency:
👉 3–4 gym sessions per week, 45–60 minutes each.

2. Follow a Workout Routine That’s Proven to Work

Instead of chasing trends, focus on what delivers results long-term.

Weekly workout focus:

Strength training (2–3x/week):
Builds muscle, boosts metabolism, and supports fat loss
HIIT or conditioning classes (1–2x/week):
Efficient calorie burn without long workouts
Low-impact movement:
Walking, stretching, or yoga on rest days

This balance is realistic, effective, and sustainable.

3. Make Walking Part of Daily Life

Walking is one of the most effective — and underrated — weight-loss tools, especially in Bahrain.

Great places to walk in Bahrain:

The Avenues & City Centre Bahrain – Perfect for mall walking during hot months
Bahrain Bay – Scenic waterfront walks in cooler weather
Prince Khalifa Bin Salman Park – Peaceful, family-friendly paths
Seef Waterfront & Reef Island – Evening walks with sea views
Treadmill walking at the gym during summer

Aim for 7,000–10,000 steps a day — not perfection, just consistency.

4. Eat Better Without Giving Up Social Life

Weight loss doesn’t mean skipping dinners or avoiding family meals.

Simple Bahrain-friendly nutrition habits:

Focus on protein and vegetables first
Control portions, not enjoyment
Reduce sugary drinks and late-night snacking
Stay hydrated, especially during hotter months

5. Choose Healthier Dining Options

Eating out is part of life. The key is making smarter choices.

Health-conscious restaurant options include:

Eat Well – Balanced meals, calorie-conscious options
Crave – Clean, protein-focused dishes
Protein Plus – Popular for fitness-friendly meals
Lumee Street Café – Lighter, modern Middle Eastern options
The Goodness Café – Plant-forward and wellness-oriented dishes
Fitness Kitchen Bahrain – Meal plans designed for weight loss and active lifestyles

You don’t need perfection, just better choices more often.

6. Use Fitness Apps and Tech for Support

Technology can help when used wisely.

Useful tools in Bahrain:

MyFitnessPal – Food tracking for awareness
Apple Health / Google Fit – Steps and activity tracking
Smartwatches (Apple Watch, Fitbit) – Motivation and accountability

Track progress on a weekly basis.

What Sustainable Success Looks Like

In Bahrain, long-term weight loss often looks like:

Steady energy levels
Improved confidence
Clothes fitting comfortably
No constant “starting over”

The goal is to build habits that feel natural until you achieve your desired goal.

A New Year’s Resolution That Actually Lasts

Weight loss as a New Year’s resolution doesn’t have to end in February.

When your plan:

Fits Bahrain’s climate
Respects social life
Balances fitness, food, and recovery

…it becomes something you can maintain into 2026 and beyond.

How Bahrain’s Winter Affects Your Health

Cyphrine Labrillazo — Sat, 20 Dec 2025 13:39:33 +0000

While Bahrain’s winter is mild by global standards, it brings its own set of seasonal health shifts. Cooler evenings and drier air often lead to dehydrated skin, chapped lips, and irritated eyes, while fluctuating temperatures and indoor gatherings can increase the spread of colds and seasonal viruses. Dust and wind may trigger allergies or sinus discomfort, and reduced sunlight can quietly affect energy levels and mood. Add festive indulgences and less movement into the mix, and it becomes clear that winter wellness in Bahrain is about awareness, recognizing these subtle changes early and responding with care before they turn into discomfort.

Why: Bahrain’s winter air is cooler and dry, perfect conditions for dehydration, irritation, and flare-ups.

What to do:

Switch to a gentle, hydrating cleanser (avoid foaming or alcohol-heavy formulas).
Use a ceramide-rich moisturizer twice daily to repair the skin barrier.
Don’t skip lip balm and hand cream—these crack first.
Apply sunscreen even in winter; UV exposure still contributes to dryness and pigmentation.
Get Skin Treatments such as Deep Hydration or Skin Boosters that has Hyaluronic acid, Ceramides, Glycerin, or Panthenol (Vitamin B5).

Pro tip: Apply moisturizer on slightly damp skin to lock in hydration. Hydrating chemicals or supplements needed vary from your skin type so visit trusted Aesthetic Clinics and get your skin health assessed.

2. Reduce Seasonal Viruses & Allergy Triggers

Why: Cooler weather + indoor gatherings = more colds, flu, sinus congestion, and allergies.

What to do:

Wash hands regularly and avoid touching your face.
Use saline nasal sprays to flush dust and allergens.
Keep indoor air clean—ventilate rooms and clean AC filters.
Support immunity with vitamin C, zinc, and adequate sleep.

Pro tip: On dusty or windy days, limit outdoor exposure and wear sunglasses to protect eyes from irritants.

3. Care for Your Gut (Especially During Festival Season)

Why: Winter markets, rich foods, irregular meals, and late nights can disrupt digestion.

What to do:

Balance indulgence with fiber-rich foods (vegetables, fruits, whole grains).
Add probiotics (yogurt, laban, kefir) to support gut flora.
Eat slowly and avoid heavy meals late at night.
Stay hydrated—digestive health depends on fluids.

Pro tip: Warm drinks like ginger tea or peppermint tea can ease bloating and indigestion. Caring for your immune system, gut and bone health can be stressful so shop at stores that offer an array of vitamins and supplements. Boots are open at 6 different locations in Bahrain and you may also shop conveniently through https://bn.boots.com/en/.

4. Keep Joints & Muscles Moving

Why: Cooler temperatures can increase stiffness, especially if activity levels drop.

What to do:

Warm up before exercise—even light stretching helps.
Include low-impact movement: walking, yoga, swimming.
Stay hydrated—dehydration worsens muscle tightness.
Ensure enough vitamin D and calcium for bone and joint health.

Pro tip: A warm shower in the evening relaxes muscles and improves mobility. Warm Stone Massage or Deep Tissue (Gentle Pressure) increase blood flow, ease stiffness, improve mobility, reduces winter-related aches and improves flexibility.

5. Manage Fatigue & Seasonal Mood Changes

Why: Shorter days, less sunlight, and disrupted routines can affect energy and mood.

What to do:

Get natural daylight exposure daily—even a 15–20 minute walk helps.
Maintain a consistent sleep schedule.
Stay socially active—connection boosts mental well-being.
Eat balanced meals with protein, healthy fats, and complex carbs.

Pro tip: If fatigue or low mood persists, consider checking vitamin D levels, which are commonly low during winter. Aromatherapy Massage / Relaxation Massage reduces cortisol (stress hormone), improves circulation, supports better sleep and mental clarity. Improves mood, boosts immunity indirectly through stress reduction.

PowerUp City Picks

During cooler, drier months, professional skin treatments and structured spa therapies may help address dehydration, reduced circulation, muscle stiffness, and stress-related fatigue that are not always fully managed through home care alone. When selected based on individual needs and delivered by qualified practitioners, these services function as preventive support, enhancing recovery, optimizing skin health, and supporting physiological balance throughout the season.

Here are PowerUp City’s best picks:

Dr. Ranas Aesthetic Health Centre

Cocoon Wellness Spa

Could You Pass the Navy SEAL Fitness Test?

PowerUpAdmin — Sun, 14 Sep 2025 14:26:30 +0000

The Navy SEALs are often described as the toughest special forces unit in the world. Known for never surrendering, never being left behind, and always operating under strict confidentiality, the SEALs have built an almost mythical reputation. But what does it actually take to join their ranks—and could you handle the fitness test that screens potential candidates?

The Five Evaluation Factors

Becoming a Navy SEAL isn’t just about physical strength. According to the U.S. Navy, candidates must be “physically fit, mentally sharp, mature, and resilient.” To even be considered, you need to be a U.S. citizen between 17 and 28, with solid eyesight (not colorblind) and capable of passing multiple exams.

The screening process includes:

Medical Examination – ensuring overall health.

ASVAB Aptitude Test – covering math, reasoning, mechanics, and language.

Armed Forces Qualification Test (AFQT) – details are undisclosed.

C-SORT Mental Resilience Test – measuring stress tolerance, emotional control, and problem-solving.

Physical Screening Test (PST) – the infamous Navy SEAL fitness test.

The SEAL Physical Screening Test (PST)

This is where most hopefuls fail. The PST includes:

500-yard swim (side stroke or breaststroke)
Push-ups (2 minutes)
Sit-ups (2 minutes)
Pull-ups (no time limit, but no touching the ground)
1.5-mile run

Candidates are judged against minimum, competitive average, and optimal standards. For example:

Swim: Minimum 12:30 minutes; Optimal 8:00 minutes

Push-ups: Minimum 50; Optimal 100+

Sit-ups: Minimum 50; Optimal 100+

Pull-ups: Minimum 10; Optimal 20+

Run: Minimum 10:30 minutes; Optimal 9:00 minutes or less

The Navy makes it clear: hitting the minimums doesn’t guarantee selection. Only the best results move you forward.

What Happens After the Test?

Passing the PST earns you a chance—but not a contract. Those selected begin the brutal BUD/S program (Basic Underwater Demolition/SEALs), a 26-week gauntlet of physical and mental punishment.

8 Weeks Conditioning – sand runs, ocean swims, extreme endurance.

Hell Week (Week 3) – 5.5 days of near-continuous training with just 4 hours of total sleep. On average, only 25% survive.

8 Weeks Diving & Parachute Training – mastering underwater and aerial operations.

9 Weeks Land Warfare – weapons, tactics, demolitions.

Only a fraction of those who start ever earn the SEAL trident.

The Takeaway

So could you pass the test? For most people, even the “minimum” standards are out of reach without years of disciplined training. But the bigger lesson may be in the mindset: resilience, emotional control, and the will to keep going when every muscle screams to stop.

Quick Guide: Navy SEAL Fitness Test

Swim 500 yards: Aim under 9 minutes

Push-ups: 80–100 in 2 minutes

Sit-ups: 80–100 in 2 minutes

Pull-ups: 15–20 strict form

Run 1.5 miles: Under 9 minutes

Only the toughest 25% survive Hell Week.

How to Stay Cool While Sleeping This Summer

PowerUpAdmin — Wed, 16 Jul 2025 14:48:49 +0000

Photo Credit: Miljiko

Essential tips for hot sleepers and those without central air

Summer nights in Bahrain can feel unbearable—especially if you’re a hot sleeper or don’t have central air conditioning. But you can improve your overnight comfort with smart bedding choices, airflow solutions, and a few small tweaks to your routine..

Tune Your Sleep Environment

Aim for 18–19 °C (65–67 °F)
Studies show that cooler rooms help you fall asleep faster and sleep more deeply.

Boost airflow
A fan provides light noise and moves air; open windows at night if it’s cooler outside.

Target hot spots
Consider placing a fan or cooling pad near your upper body or legs to knock a few degrees off locally.

Chill Bedding Choices

Pillows: Go for breathable, moisture-wicking covers or shredded memory foam that lets airflow through.

Sheets: Choose linens made from cotton, linen, Tencel, or bamboo. These fabrics breathe; avoid synthetics that trap heat.

Comforters: Opt for lightweight, airflow-friendly options—like bamboo or down alternatives—so you can use a cover without overheating.

Pillowcases: Cool-touch silk or satin can help your head feel fresher.

Upgrade Your Waves—and Your Bed

Cooling mattress pads/toppers: Gel foam or latex toppers can absorb heat before it reaches you.

Sleep systems: High-tech covers like water- or air-based cooling systems maintain your bed’s temperature. These are pricier but effective.

Cooling weighted blankets: Knit, breathable weighted blankets offer comfort without extra warmth.

What You Sleep In Matters

Breathable fabrics only: Choose shirts and shorts in bamboo, silk, or lightweight cotton.

Intentional cuts: Tank tops or short sets are cooler than full-length pajamas.

Lifestyle Strategies for Cooler Sleep

Stay hydrated: Drink regularly, avoid heavy meals and alcohol before bed.

Cool your core: Use a cool shower or foot bath to drop your body temperature quickly.

Sleep routine matters: High body temperature can be a symptom—if you’re suddenly overheating, check in with a doctor.

When to Seek Help

Night sweats can indicate underlying issues—like hormonal shifts, medications, or medical conditions (menopause, thyroid, etc.). Consult your doctor if overheating is sudden, persistent, or disruptive.

Quick Reference: Stay-Chill Checklist

Set bedroom temp to 18–19 °C

Use breathable bedding: cotton/linen sheets, light comforter

Try airflow aids: fans or cooling pads

Wear lightweight sleepwear

Add targeted cooling: pillow, topper, or sleep system

Manage lifestyle: hydration, light meals, consistent sleep habits

With the right bedding, airflow, and smart habits, you can transform summer sweats into cool, restful nights. It’s not just about comfort—it’s about better sleep, and better sleep helps everything else follow suit.

For suitable products and bedding visit: Bed Centre Bahrain

What’s a Normal Testosterone Level in 2025

PowerUpAdmin — Wed, 16 Jul 2025 14:36:41 +0000

Doctors Say: It’s Less About the Number and More About How You Feel

In gyms, group chats, and Instagram comment sections, testosterone has become one of the most talked-about metrics of modern masculinity. But while plenty of men are obsessing over their T-scores, experts say the real story is more nuanced.

So, what does normal really mean in 2025? And should you be concerned with your testosterone levels at all?

The Numbers Game
What’s Considered "Normal"?

The current clinical range for total testosterone sits between 264–1,000 nanograms per deciliter (ng/dL). Anything below that? Considered low. Over 1,000? Possibly too high.

But don’t get locked on the digits. A man with a level of 310 ng/dL might feel perfectly fine. Another might feel exhausted at 350.

According to Dr. Brian Black, a board-certified family medicine physician:

Your levels fluctuate throughout the day, peaking in the morning.

Testing is done early—usually twice on different days—to get an accurate snapshot.

What Affects Your Testosterone?

Whether you’re at 800 or 280, multiple lifestyle and medical factors can influence your testosterone levels, including:

Age: Natural decline begins in your 30s (approx. 1.6% per year)

Weight: Obesity is linked to lower testosterone

Medications: Chemotherapy, opioids, and some steroids can reduce T

Chronic illness: Diabetes and thyroid issues can all play a role

Stress, poor sleep, and diet: These lifestyle factors hit hormone production hard

Hormones like leptin, found in fat tissue, can inhibit testosterone, and higher estrogen levels (also from fat) further suppress it.

Should You Aim for Higher Testosterone?

Not necessarily.

In fact, very high levels—especially from misuse of steroids or poorly managed testosterone therapy—can lead to:

Mood swings and aggression

Sleep issues

High blood pressure

Shrinking testicles and lower sperm counts

For most men, pushing their testosterone too high is not only unnecessary—it’s risky.

Signs of Low Testosterone (And What To Do)

Common symptoms of low T include:

Fatigue or low energy
Low libido
Erectile dysfunction
Loss of muscle or increased body fat
Depression or mood swings
Difficulty concentrating

Treatment options include:

Lifestyle changes
Weight loss, exercise, sleep, and diet

Hormone therapy
Testosterone replacement, when clinically appropriate

Ruling out causes
Pituitary issues, testicular damage, or medication interference

It’s About You—Not the Lab Results

Dr. John Lynam, an endourologist, sums it up best:

“Too much of a good thing can be a bad thing. The real goal is to feel good—not chase a number.”

Most clinicians now agree: unless you’re showing symptoms of low testosterone, there’s no need to get tested. But if you’re experiencing signs that concern you, speak up.

“There’s still stigma,” Dubin adds. “Men don’t always want to talk about it. But if you’re not feeling right, see a doctor. We can’t help unless you show up.”

Key Takeaways

What’s normal?
• 264–1,000 ng/dL
• But what’s normal for you depends on symptoms, not stats

What lowers testosterone?
• Age, weight, poor sleep, medications, illness

What helps?
• Exercise, sleep, balanced diet, medical review

What matters most?
• How you feel—not just the lab results

If you’re concerned about testosterone, speak to a licensed medical professional. Don’t self-diagnose or self-prescribe. Hormone health is personal, and treatment should be tailored.

Hugh Jackman Lifts Like Wolverine at 56 – And It’s Paying Off

PowerUpAdmin — Wed, 16 Jul 2025 13:08:33 +0000

At 56, Hugh Jackman @thehughjackman is proving age is irrelevant when it comes to staying strong and powerful. The Aussie superstar—best known for his iconic role as Wolverine—recently posted a video on Instagram, showing off his trap bar deadlift progress during downtime from his live shows at Radio City Music Hall.

Looking as lean and athletic as ever, Jackman confidently worked through eight clean reps with heavy plates on a trap bar, under the guidance of a coach. The cues were clear: pause at the bottom, light touch on the floor, push fast through the midfoot. The technique? Sharp. The effort? Solid. The energy? Undeniably Wolverine.

This wasn’t just a flex—it was a reminder that training with intention and the right form goes a long way, especially as you get older. Instead of clinging to old-school ego lifting, Jackman demonstrates the value of smart programming.

What Makes the Trap Bar Deadlift So Effective?

Lower injury risk: Keeps the spine in a safer, more neutral position than the traditional barbell deadlift.

Great for taller lifters: At 6’2”, Jackman benefits from the bar’s geometry, which reduces awkward back strain.

Total body lift: Targets glutes, quads, hamstrings, traps, arms, and core—all in one lift.

Longevity-friendly: Ideal for building strength and power without burning out joints or the lower back.

Trap Bar Deadlift the Right Way!

Muscles Targeted by the Trap Bar Deadlift

Fans Are Loving It

Comments on the post say it all:

“The Wolverine is coming back.”

“A little spray tan and you’re ready for Mr. Olympia!”

“King energy.”

Jackman didn’t tag his usual trainer Beth Lewis in this post, but a female coach can be heard giving cues throughout, helping him keep control and build explosive power.

Why It Matters

Actors in action-heavy roles often fall off the training bandwagon once the cameras stop rolling. Not Jackman. He’s lifting smarter, staying injury-free, and continuing to look the part—whether it’s for the stage or a surprise Marvel cameo.

Ageing doesn’t mean slowing down—it means training with purpose. Hugh Jackman is a strong example of what focused, well-coached, technically sound lifting can do for long-term strength and aesthetics.

Visit one of the best renowned gyms in Bahrain to start your training: @spartan.fitness.bh or Home – Spartan Fitness

PowerUp City Health – 10 Simple, Proven Weight-Loss Tips

PowerUpAdmin — Tue, 08 Jul 2025 22:30:39 +0000

Losing weight is about more than just counting calories or following fad diets. It’s about building daily habits that are realistic, sustainable, and fit your lifestyle. Here are ten effective strategies, distilled from expert advice, to help you lose weight and keep it off for good.

1. Weigh Yourself Regularly

Checking your weight most mornings keeps you accountable. It helps you spot trends early—whether you’re making progress or slipping back. Don’t stress about small daily changes; focus on the weekly average.

2. Drink More Water (and Unsweetened Tea)

Staying hydrated controls appetite and supports your metabolism. Try drinking a glass of water before each meal. If you want variety, swap in unsweetened tea. Cutting out soft drinks and sugary juices can make a big difference over time.

3. Prioritise Protein and Fibre

Lean protein (like eggs, fish, chicken, or lentils) and fibre-rich foods (vegetables, fruit, oats, whole grains) help you feel full longer and prevent overeating. Aim to include protein at every meal and load up on veggies.

4. Watch Your Portions

Most people eat more than they realise. Use smaller plates and bowls, and try the “half plate veggies, quarter protein, quarter starch” method. In restaurants, consider splitting large portions or taking half home.

5. Limit Ultra-Processed Foods

If a food comes in a box or has a long ingredient list, eat it less often. Whole foods—fresh fruit, vegetables, meat, fish, eggs, legumes, and whole grains—are better for your waistline and your health.

6. Keep a Food Diary

Writing down what you eat—either in a notebook or a phone app—helps you see patterns and spot where extra calories sneak in. Even just a week of tracking can be eye-opening.

7. Move More, Every Day

You don’t need an extreme exercise routine. Regular walking, taking the stairs, or cycling to work adds up. For best results, mix in some strength training (like lifting weights or bodyweight exercises) 2–3 times a week.

8. Plan Your Meals and Snacks

Thinking ahead helps you avoid poor choices when you’re hungry or busy. Keep healthy snacks—like nuts, yogurt, or fruit—on hand. Prepare meals in advance when possible.

9. Stop Eating Late at Night

Try to finish your last meal a few hours before bed. Eating late can disrupt sleep and increase the likelihood of mindless snacking on high-calorie foods.

10. Get Enough Sleep

Aim for 7–9 hours of quality sleep per night. Poor sleep disrupts hunger hormones and makes cravings harder to resist, often leading to weight gain.

Quick-Reference Table

Tip	Why It Works
Weigh in regularly	Keeps you accountable and motivated
Drink water or tea	Reduces hunger and calories
Protein & fibre	Keeps you full, supports muscle
Watch portions	Controls hidden calorie intake
Limit processed foods	Reduces “empty” calories
Keep a food diary	Increases awareness and control
Move more	Burns calories and improves health
Plan meals & snacks	Helps avoid impulsive eating
No late-night eating	Prevents unneeded snacking
Get enough sleep	Supports metabolism and reduces cravings

Final Thoughts:
Weight loss is a journey, not a sprint. Start with the habits that seem easiest for you, and add more as you go. There’s no magic trick—just small, positive choices that add up over time.

If you’re struggling, consider reaching out to a registered dietitian or health professional for support. The PowerUp City Health team is always here to help.

Health – PowerUp City Magazine

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PowerUp City Health – 10 Simple, Proven Weight-Loss Tips

1. Weigh Yourself Regularly

2. Drink More Water (and Unsweetened Tea)

3. Prioritise Protein and Fibre

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