Sporting Life | 29/10/2017

Training Tips From F45’s John Karpathakis

Posted on
By SSS Team
Copywriter, SSSPORTS.COM

Dubai is definitely one of the most active cities in the world right now, and we have so many fitness facilities to choose from – we are spoiled for choice! Whether we want to go spinning, swimming, training, running, or dancing – there is an activity to suit everyone in this city, and it’s something to shout about.

We caught up with John Karpathakis, General Manager/Head Trainer at F45 Training (Dubai Marina & Motor City branches) to get his take on the city’s fitness movement, and how he plans his days around his training schedule. This is what he had to say:

SSS: Describe yourself in 3 words.

John: Ambitious, optimistic, diligent.

Q A John Karpathakis

SSS: What drives you?

John: The will to succeed, to be happy, healthy and live a successful life.

SSS: How do you motivate others to get involved in sport/fitness?

John: By showing them that anything is possible as long as you have a goal, believe in it and work hard.

SSS: Do you prefer indoor or outdoor workouts?

John: I prefer climate controlled environments for my workouts, but when the weather is nice I love to train outdoors.

SSS: Morning or evening workouts?

John: I like working out in the evening better, I feel my energy is higher later in the day.

SSS: What’s your split of weights-to-cardio workouts on a weekly basis?

John: I usually do 4-5 strength workouts and 1 or 2 cardio workouts a week. I am lucky to burn lots of calories when I work because I move constantly.

SSS: What do you think of the Dubai Fitness Challenge, and how are you supporting the initiative?

John: The UAE is a blessed country with bright leaders. The 30×30 fitness challenge is a great initiative to get everyone to be active for at least 30 minutes a day and I think it’s going to get people to develop healthy habits. I’m excited to teach a couple of outdoor 30-minute HIIT workouts a week at Galleria Mall the Palm, as part of the DFC initiative.

John Karpathakis SSS

SSS: What’s your take on supplements?

John: I believe supplements are beneficial when used correctly in conjunction with a nutritional plan and they can help a person perform better, recover and see results faster.

SSS: How important is a positive mental attitude when it comes to achieving fitness goals? How easy is this to maintain?

John: I believe that a positive mindset plays a huge role in achieving your fitness and life goals in general. You have to believe it first and then you can do it, you will do it. It’s not easy though… you have to be focused on your goals, not listen to naysayers and avoid distractions. Visualize, believe, achieve.

SSS: Why is fitness so important?

John: Your body is an amazing machine; the more you take care of it, the more you will enjoy life. Being healthy, energetic and functional will help you live a more successful and enjoyable life.

SSS: What do you think of intermittent fasting?

John: I haven’t personally tried it but there is scientific evidence that this eating pattern helps maximize fat loss and GH secretion. I’m not sure though how healthy it is though to consume most of your daily calories in one or two big meals instead of 5-6 smaller meals. I prefer eating frequent meals every 2-3 hours.

SSS: If you could be a superhero, who would you be?

John: From the beginning of time man has always dreamt of flying, so I would definitely pick Superman. Imagine skipping all that traffic!

SSS: What is your go-to healthy meal?

John: Definitely eggs cooked in coconut oil with a bit of cheese. I eat 10 egg whites and 2 yolks every day.

SSS: What is your ultimate cheat day meal?

John: I have a weakness for burgers, sweet potato fries and ice cream. When I have cheat meals they’re usually epic.


Gear To Get You Going

Now that you’ve heard from the expert, we’ve selected some training gear to go with your own workout routine – whether you’re a seasoned athlete, or just getting back into fitness, here are some of the latest picks from

Nike Metcon Repper DSX Training Shoe


Under Armour Storm Vortex 2.0 Shorts


Nike Breathe Training Tank Top


PUMA Evostripe Shield FZ Hoodie


Nike Cheyenne 3.0 Backpack

Follow the Sun & Sand Sports Blog for all the latest tips on trends, fitness technologies and stylish sportswear pieces – just sign up to the newsletter in the box below and we will send you all our latest updates – keeping you fit, healthy and in the know.






SSS Blog has more great stories waiting for you

Sporting Life

Sole Stories: Highschool Nostalgia

There’s something magical about the school years that sticks with us long into adulthood. It’s…

Sporting Life

Sole Stories: The Journey of a Run

A 100m sprint, a 42km marathon, a simple jog in the park as part of…

Sporting Life

Sole Stories: Hoops & Memories

In the heartbeat of a basketball court, the scuffed and worn shoes of a star…

Sporting Life

Sole stories: Small feet make big imprints

It starts with a single heartbeat that grows into love. It begins with tiny feet…