Staying fit year-round can be a challenge, but with the right tools and mindset, it's entirely achievable.

Wrote by Steven Marzouk

Here at M-Design, we have all the tools you need to stay on track no matter what your fitness goal is. Our co-founder Steven M., a health and wellness veteran, fueled by a passion for nutrition and body sculpting, is here to guide us on the path to stay fit.

At M-Design we value a healthy lifestyle, which is why we provide our team with nutritious meals and encourage them to engage in activities outside of work. Stay tuned for more updates later this year.

The first thing you need to understand is that to get where you want to be, you don’t have to train like a world-class athlete or eat like a starving supermodel. Small lifestyle changes add up over time to huge improvements.

We have lunch boxes to make transporting your healthy meals and snacks as easy as possible, these can be easily carried and kept fresh. Don’t forget to stay hydrated using our range of water bottles, shakers, available in 3 different sizes and a range of vibrant colours to suit your mood.

As the saying goes, "Failure to prepare is preparing to fail", and we have exactly what you need to help you prepare.

*Above a photo captures Steven and his dad in the early '90s. From the start, Steven thrived in a competitive, sporty environment with his dad, a nutrition fanatic and pro bodybuilder. Steven is also brother of our CEO and Founder Mark Marzouk. 

Discover the promo here in collaboration with Alpha Designs Uk.

5 simple rules and interesting tips to follow:

🥩 Eat Protein At Every Meal

Protein is essential in any diet, no matter what type of sport or activity you do. Protein helps keep you full, helps recover from exercise, and most importantly, helps you build and maintain muscle mass. Aim for 30g - 40g of protein per meal (around the size of your palm) 3 to 4 times per day to get optimal results. Some great sources of protein are chicken, turkey, fish, lean cuts of beef, lamb, eggs, cheese, milk, and whey protein powder. For the vegans and vegetarians out there, make sure you eat plenty of beans, pulses (lentils), nuts, tofu, and soy.

🥦 Eat Vegetables With Every Meal

Just like protein, vegetables are an essential part of a healthy diet and lifestyle. They help keep you full, provide you with gut-essential fiber, and are packed with vitamins, minerals, and antioxidants. Try to get at least 5 servings of fruits and vegetables a day. 

🥤 Drink 2L Of Water Everyday

Hydration is king! Especially in hot climates like Egypt, during intense bouts of exercise, you can sweat out anywhere from 1 to 4 liters of water per hour. Even a 5% drop in hydration can slow down your metabolism and decrease performance during exercise, so drinking plenty of water and staying hydrated is essential. Luckily, here at M-Design, we have bottles in all different sizes so you can make sure you stay hydrated during exercise or while you’re on the move. Aim for at least 2L of water per day, but the key here is to increase this if you exercise or if it is a particularly hot day!

🏄‍♀️ Get Moving...

Go for a walk, do some yoga, hit the gym! A few thousand steps add up and can help you achieve your goal much quicker. It has been shown that every increase of steps by 1000 per day over 5000 is associated with a 15% reduction in dying from any cause and a 7% reduction in dying from cardiovascular disease. Ditch the elevator and take the stairs, throw on your favorite podcast or album, and go for a 30-minute walk. Your body will thank you for it.

🏋️‍♀️ ... & Lift Weights!

Research shows that lifting weights when trying to get in shape helps you maintain and build metabolism-boosting muscle mass, so don’t be afraid of pumping some iron! Exercising releases endorphins (the feel-good hormone), increases bone density, increases muscle mass, helps prevent weight gain, boosts energy, improves mood, and helps you sleep better! Find something you enjoy and get moving!

We hope you've enjoyed the riding and if you have any questions about getting in shape, feel free to reach out to Steven for a private consultation. Find him on Instagram: sjmarzouk