Raphael Stevens

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    in lifestyle and culture

    Why The Cake Boutique by Waldorf Astoria DIFC is a go-to for all bespoke cakes

    Lifestyle

    by Sarah Joseph
    32 mins ago

    Beth Lauren, Cake Artist at The Cake Boutique by Waldorf Astoria DIFC on what it takes to create signature cakes with an attention to detail approach.

    Talk us through your career.
    I started baking at a young age with my mum, I always loved food because it’s something that brought everyone together in my home. I studied fashion design and illustration at university and opened my cake business at the age of 20. I grew the business from my mum’s kitchen in my hometown until we were so busy, I had to move into retail space, I opened two stores side by side at the age of 26, one cake artist kitchen and one coffee parlour where guests could enjoy the cakes and afternoon teas.
    What makes The Cake Boutique by Waldorf Astoria DIFC different from other bakeries in the region?
    For me The Cake Boutique by Waldorf Astoria DIFC is a passion project, what we do at the Cake Boutique is deliver the best quality ingredients and flavours in the best quality packaging, married with perfect aesthetics and options such as gluten-free, vegan and sugar-free, we tick all of the boxes for a dream cake experience.
    You combine craftsmanship and complexity into original cake design – talk us through the creative process.
    I would describe myself as an artist at heart, getting to be creative with food is a beautiful opportunity to be as openly creative as possible because there are no rules or limits. When it comes to designing a cake, there are so many ways to find in- spiration; online, in fashion, architecture or from the client, the world is my oyster. Once I have the creative ideas flowing, I make an illustration for the client to see their wedding cake before my team and I bring it to life.

    “Getting to be creative with food is a beautiful opportunity to be as openly creative as possible because there are no rules or limits.”

    What’s the most unique design you’ve created for a client?
    The best thing about cake design is that every creation is a unique piece of art. I rarely make the same design twice be- cause it can be so personalised to the client’s needs. Some of the most unique designs include a spherical wedding cake, a life-size motorbike and a giant cake shaped like a bar of toffee being smashed with a hammer.
    How would you best describe your decorating style and what are your signature collections?
    My style is elegant with a twist, I like my designs to be beautiful and clean but also to tell a story of why they came to life. The signature collection I have created for The Cake Boutique is a range of perfectly designed ‘off the shelf ’ style cakes, each featuring chocolate work, fresh fruits and/or edible gold. These cakes are beautiful, look luxurious and are made with the best quality ingredients; but also offer a more budget-friendly, last-minute option for guests.

    You consult each client to take them through the sketch and tasting process, was this the plan at the outset?
    Something I have always done from day one as a Cake Artist takes the time to get to know my clients. Part of the cake-making joy is that you play a role in creating a happy memory for your guest and I do that by listening to their requirements and vision for their cake design. A designer cake isn’t just for show, so although I perfect the aesthetics with an illustration, it’s important for me as a chef to have a cake tasting as part of the process, this helps me understand better what my client is looking for and what their preferred tastes are.
    What cake trends should we leave behind and which new ones should we be embracing?
    I love a cake trend because there are so many different creative options, I think for me overflowing sugar flowers on a wedding cake will be a classic trend I will never fall out of love with. Lustre dusts, piping and shimmer will forever be beautiful. As an artist it can be fun to try new techniques, currently, I’m enjoying wafer paper and textures in fondant. Cartoon cakes are extra fun, but I think it will be a short-lived trend for the cake world.
    Your designs are one-of-a-kind featuring digitally sketched illustrations – tell us more.
    As well as the signature line of cakes we have at The Cake Boutique BY Waldorf Astoria DIFC, I created a designer line of cakes that features digitally drawn illustrations or hand-modelled characters that are unique to Waldorf Astoria DIFC. Some of these drawings feature a sleepy sloth, mermaids and children’s characters. I love featuring original artwork on my cakes like this because it brings an added personality and be- spoke element to the designs. My personal favourite is Walter the Waldorf teddy bear, he features on my baby shower cake design.

    This is The Style Issue – what’s your personal style when it comes to cake artistry?
    As a person, I’m quite a free spirit and a hopeless romantic so this often flows into my cake designs. I love fresh flowers and soft textures paired with pastels or metallic. I will always enjoy embracing my inner child, so I love designing cute and fun cakes for children, as with every design I like to keep it with a touch of elegance.
    March’s – The Style Issue – Download Now 
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied  More

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    in lifestyle and culture

    Three empowered women that Etihad Airways has championed over the years

    Lifestyle

    by Sarah Joseph
    5 hours ago

    The national airline of the UAE has made history with various inspiring women making their mark in the world of aviation.
    With women playing a pivotal role in aviation, Etihad Airways continues to uplift them throughout the organisation in different departments as they inspire future generations.
    As on March 8, 2023, we celebrate International Women’s Day, we take a look at the leading women at the airline who have been pioneers in this field.
    Dr. Nadia BastakiFirst-ever female Chief at Etihad Airways

    Dr. Bastaki first joined the national airline in 2007 and became the first UAE national female to a specialist in aviation medicine. By playing a key role in developing the airline’s Medical facility, she has now made it the region’s leading aeromedical centre. With over 20 years of experience as a medical practitioner, she also comes with a wealth of executive leadership capabilities and continues to provide overall clinical guidance for the airline. In November 2021, Etihad Airways announced her as Chief Human Resources, Organisational Development and Asset Management Officer, becoming the first-ever female chief at the national airline of the UAE. “I was the first woman to be promoted to the executive level within Etihad which was a big milestone in my career. Most importantly, it’s what difference you can make and how you as a woman can contribute to the success of the UAE,” she previously told Emirates Woman about breaking down barriers. “
    Captain Aisha Al MansooriFirst Female Emirati Captain in a commercial Airline

    The groundbreaking appointment for Captain Aisha has come after years of hard work and training in August 2022. Captain Aisha has gone on to climb the ranks, completing the required flying hours to become Senior First Officer and she also become the first female UAE national to fly the superjumbo passenger aircraft the Airbus A380. Reaching new heights (quite literally), Captain Aisha Al Mansoori has become the UAE’s first female Emirati Captain in a commercial airline. The 33-year-old has risen to the ranks of Captain, becoming the first Emirati female to do so for a commercial airline, having completed a rigorous training programme with Etihad and undergone the requisite flying hours to be considered for the title.
    Mariam Al QubaisiHead of Sustainability at Etihad Aviation Group

    As the Head of Sustainability at Etihad Aviation Group, Al Qubaisi has led the sustainability division and found solutions to ensure the planet is always kept in mind first. From scaling up with commercially viable pathways to understanding the approach to green hydrogen production. As head of Sustainability & Business Excellence in Etihad, she supported a pro-sustainability transformation within the organization, making it a thought leader in sustainable aviation focused on cleaner fuels, operational efficiency and carbon offsets. She is an active sustainability expert serving task forces within the GCAA, IATA and ICAO. In addition to her position at the airline, she has worked as an instructor in the department of Interdisciplinary Studies at Zayed University where she taught Environmental and Natural Sciences.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    in health and weelbeing

    How To Optimize Your Home for Your Hormonal Health

    There are few things I loathe more than being told that something I do is “bad” for me. If you’ve been hanging around health and wellness circuits long enough, you’ve undoubtedly been told that just about everything you hold dear is bad for you in some way. At best it’s irritating, at worst, terrifying. And yet, here I am, writing the kind of article that’s likely to spike either your anxiety or your side-eye. For that, I’m sorry, but here’s why I’m writing it anyway: because I don’t feel hopeless about what I’m about to share, and I don’t think you should, either.
    Looking out for your hormones might be the best thing you can do for your body. Your endocrine system (which houses your hormones) affects so much more than your reproductive system. It also affects your body’s ability to manage stress, optimize your metabolism, sleep better, and ultimately age more gracefully. The road to hormonal health is paved with roadblocks, and most of them are environmental. I grilled Ariele Myers, a licensed herbalist, fertility specialist, and founder of Wisdom of the Womb, to discuss how your physical environment can wreak havoc on your endocrine system and how you can protect your body from the worst offenders. Remember, it’s not about perfection here. Even the smallest effort can make a big difference.

    Meet the expert
    Ariele Myers
    licensed herbalist, board certified acupuncturist, and fertility specialist
    Myers founded Arieles Apothecary, where she worked with some of the top Reproductive Endocrinologists and IVF centers in the country to help hundreds of women on their hormonal health and fertility journeys. In 2016, she founded Wisdom of the Womb, an online platform to educate on all things reproductive health.

    How does your environment affect hormonal health?
    There are chemicals roaming around your food, skincare, and household products that are considered “endocrine-disrupting chemicals.” According to Endocrine.org, these chemicals interfere with your system by either mimicking your natural hormones, which makes your body think you’re in balance when you’re not, or by straight-up blocking hormone production. You’ve likely heard of the dangers of BPA, PFAs, and synthetic fragrance, but the list of endocrine-disrupting chemicals is so long it can feel a little hopeless. But awareness is the catalyst for change, and as folks have started sounding the alarm, a slow roll of conscientious companies have begun to make changes. 
    When I asked Myers which environmental factors were most important (and relatively easy) to avoid, she highlighted skincare, single-use plastics, and air quality. “Our skin is our largest organ, so anything we put on our skin should be as clean as possible,” she said, adding, “single-use (and really any) plastics tend to break down more easily, so we are literally ingesting plastic when we drink through a straw or a plastic coffee lid.” She also mentioned off-gassing from new carpets or paints can be detrimental, but if that’s not something you can totally avoid, try to keep windows open as much as possible.

    How to clean up your life to optimize hormonal health:
    Opt for eco-friendly brands:
    Myers explained that the best thing we can do for our bodies is to care for the earth, which is why many of her recommendations to care for your hormonal health are also more eco-friendly options. “I tend to say that if the earth is not healthy, none of its inhabitants can be, so avoid the things that you know are terrible for the planet too.” It’s an excellent incentive to stand-up for environmental rights. If you’re worried about all the hidden chemicals in your products, look for the eco-friendly companies that are transparent about their ingredients. Small changes in our habits can lead to great benefits for the planet and our hormones.

    Use non-toxic skincare:
    Thankfully, there are a bevy of clean skincare brands that are easily accessible, affordable, and transparent. The Environmental Working Group (EWG) has a great free resource called the Skin Deep Database which rates beauty products’ safety based on their ingredients, so you can check to see if your favorites fall within a safe range. If they don’t, it’s a great tool to explore new brands.

    Avoid plastics when possible:
    Single-use plastics are arguably hard to avoid, but there’s been an uptick in conscientious companies that are trying to update their packaging to be more environmentally (and body) friendly. And there are a few tricks that can at least minimize your intake of single-use plastics. For example, if you’re a big fan of your daily coffee run, bring your own mug. Most coffee shops allow this and I personally prefer my glass mug with a silicone sleeve and lid. Trying to avoid food with plastic packaging is notably challenging (and more costly) but simply being aware of it might inspire you to shop where produce isn’t pre-packaged, at the very least. If you’re eating take-out on the go, keeping a stash of bamboo cutlery nearby is a solid move too.

    Be intentional about improving air quality:
    In terms of air-quality, investing in an indoor air purifier is never a bad idea. If that’s not in the budget, keeping windows open as Myers noted is key, especially after buying a new rug or piece of furniture that could be off-gassing. Adding plants to keep the air clean is a great move, as is switching to more eco-friendly, non-toxic cleaning products, and ensuring your candles are natural and non-synthetic.

    Purify your water:
    Micro-plastics and other chemicals can seep into public drinking water. The EWG has a free tap water database that can help you figure out what kind of water filter would suit your home best based on where you live. Avoid tap water when you can, and invest in a quality water filter for your home like LifeStraw and consider a shower head filter (contaminants can get into your pores too!). 

    Drinking Tea Balanced My Hormones More

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    in health and weelbeing

    I Asked Hollywood’s Favorite Trainer How Celebrities Get in Shape

    There’s only one personal trainer to the stars whose client list is as diverse as his training methods and whose resume boasts a dynamic approach, boundless energy, and humor when it comes to his over 28 years of experience in the fitness industry: Gunnar Peterson (yes, the trainer who shaped the physiques of Jennifer Lopez and Khloe Kardashian). Needless to say, he knows a thing or two about fitness and how to achieve fitness goals (and look good while you’re doing it).
    Whether your Pilates or Hot Girl Walk streak took a hit because your couch and Netflix beckoned one too many times, you’re up to your neck in work deadlines, or your motivation could use a serious pep talk, there’s no expiration date to jump back on the exercise bandwagon. Lucky for us, Peterson let me in on his best tips for kickstarting your fitness routine again. Ahead, his five tried-and-true techniques you’re going to want to try for yourself (that practically makes us workout buddies with J.Lo, right?). 
     

    Meet the expert
    Gunnar Peterson
    Personal Trainer, #TeamBiosteel Athlete, and F45 Chief of Athletics
    Gunnar Peterson is a Beverly Hills-based personal trainer whose clients include celebrities, professional athletes, and everyday people. He is widely recognized for his expertise in functional training and his commitment to developing and implementing innovative fitness techniques.

     
    1. Hydrate
    I hate to break it to you, but you’re probably not drinking enough water. Ask any expert and I’d bet they tell you staying hydrated is fundamental to your overall health and wellness, and Peterson is no exception. “Hydration and recovery get overlooked as key players in your fitness routine, especially ongoing hydration,” he confirmed. “Yes, you should actively hydrate and focus on your fluids during your work out, but most people aren’t maintaining their hydration throughout the day.” If you’ve found yourself mentally and physically fatigued half way through your workout, chances are you didn’t down enough H20 beforehand. “It’s plain and simple: if you aren’t performing at your best, you’re less motivated to keep going,” Peterson attested.  
    Just how much water should you be drinking daily? As a general rule of thumb, the U.S. National Academies of Sciences, Engineering, and Medicine, suggests women consume about 11.5 cups (2.7 liters) of fluids a day. Peterson’s take? “Definitely drink WAY more water than you think you should be drinking.” Start with a glass of water first thing in the morning, add flavor to your water with fruits, cucumber, or herbs like mint, and establish small goals to drink a certain amount of water in an hour, by lunchtime, etc. 

    2. Think of every day is a fresh start
    You’ve pressed pause on your gym sessions (still paying that monthly gym membership though) and convince yourself you’ll start tomorrow. Sound familiar? The hardest part is getting started, so why not get it over with today? “If you’re finding yourself off track, there’s no better day than the present to get back into it,” Peterson recommended. “We’re all busy, but you should never be too busy to commit and show up for yourself. Don’t overthink how long it might’ve been since you last worked out, just get started today.”
    Revisiting why you want to prioritize fitness in the first place can help ignite that fire in you again. Is it to build confidence, improve your mood, or get better sleep? Write it down, and remind yourself of your “why” anytime you struggle to find the motivation to hit the gym (think: put up an image or word that represents it on your bathroom mirror).

    3. Focus on the basics
    When you’re starting fresh with anything—a new job, relationship, or workout program—it’s tempting to go for gold right out of the gate. But doing too much too fast can lead to burn out and depletion, and before you know it, you’re back to square one. “You don’t have to go hard every single time to have a good workout–you just need to be challenged and enjoy what you’re doing,” Peterson conveyed. “When it comes to finding success in fitness, it’s on you to find what works best for your body and what challenges you, but remember, if you stick to the basics of motivation, movement, and consistency, you’re already off to a great start.”
    Take a cue from Peterson: Make sure your sweat sessions are enjoyable and listen to your body. If your go-to form of exercise is making you yawn more than anything or you’ve hit a plateau, it’s time to change it up (Taylor Swift treadmill workout, anyone?). If your body is telling you to slow down (i.e. you’re exhausted AF outside of the gym, getting sick more often, experiencing more injuries), go for a walk, do some yoga stretches, or take a rest day or more (they’re just as important, FYI). Bottom line: Prioritize movement that you enjoy and can healthily and realistically stick with. 

    4. Don’t minimize your accomplishments
    We’re used to instant gratification (looking at you, snooze button, TikTok, and Amazon Prime), so it’s no wonder that when we make a goal to get fit, we get discouraged if we don’t see immediate results. “The psychological aspect of fitness can be the biggest roadblock; we’re always our harshest critic,” Peterson expressed. “Don’t let yourself get in the way and give yourself credit for what you’ve already done.” Peterson reminded us to celebrate the little wins, even if we haven’t reached our end goals yet. “Focus on what you have done and what you’ll continue to do!” he said. 
    Track your progress using a journal or app and reward yourself for every micro goal you achieve. Biologically speaking, when we give ourselves positive reinforcements, our brains release dopamine, which motivates actions toward our desired goals. So consider buying a new workout ‘fit, taking a PTO day for all things self-care, or ordering your favorite takeout to pat yourself on the back. 

    5. If it’s not working, try something new
    Progressing towards your fitness goal (or any goal for that matter) isn’t always linear; sometimes you need to change course in order to attain it. “If you’re not feeling whatever fitness routine you’re doing and not seeing results, it might be time to switch it up,” Peterson suggested. “This is especially true if you’ve done the same workout over and over, lifting the same weights, going for the same run; both your mind and body already know what to expect.” That doesn’t mean you have to completely ditch your current training regimen. Rather, Peterson advised trying to add in small stimuli like increasing your weight, experimenting with the number of reps you do, or adding a hill run to your treadmill routine.
    But if your mind and body are craving something different all together, sign up for a type of workout class you haven’t tried, like rebounding or dance cardio, or a fitness platform that offers a variety of workouts (see: Alo Moves, The Sculpt Society, or Nike Training Club). You just might find a new form of exercise you look forward to doing and get stronger while you’re at it!

    6. Keep moving
    There’s a common misconception that you have to sweat it out for hours or intensely in order for it to count (I should know—I used to buy into it). But Peterson made it clear that’s far from the truth: “I’m a firm believer in small doses every single day,” he said. “Even if it’s just for 10 or 15 minutes, if you commit to yourself and get your body moving, you’ll feel the benefits of your endorphins releasing throughout the day.”
    A recent study found that daily short bursts of physical activity throughout the day led to a 50 percent decrease in death from cardiovascular problems, compared to those who didn’t exercise at all. Translation: Small amounts of movement can mean a longer life expectancy. Try exercise snacks of push-ups, squats, and lunges to break up your work day, cue up a 15-minute workout on one of the aforementioned fitness platforms, or fast walk around the block. Still using the no-time-to-work-out excuse? I didn’t think so. 

    I Tried the Taylor Swift Treadmill Workout for a Week More

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    in lifestyle and culture

    11 fine-dining restaurants in Dubai offering home delivery

    Lifestyle

    by Sarah Joseph
    2 hours ago

    Treating yourself to some fine food at home after a long week couldn’t be easier with all the options you have available in Dubai.
    From homemade BBQ kits to signature dishes delivered right to your doorstep, there’s plenty that caters to every palate.
    Make sure you bookmark this Emirates Woman editor-approved list because there’s a lot of fine-dining delivery options to work your way through.
    Couqley French Bistro & Bar

    This French restaurant ensures that they serve all the delectable dishes under one roof. Known for using fresh ingredients, each meal is prepared with careful attention to detail. From their popular tuna tartare to their delectable truffle-mushroom pasta, the entire menu is carefully curated and can be delivered to your doorstep. By offering their very own BBQ kit, customers also have an opportunity to recreate the juice steak in the comfort of their homes.
    For more information visit couqley.ae
    La Cantine du Faubourg

    This sumptuous Parisian restaurant has each dish specially curated by renowned chef Gilles Bosquet. To celebrate any special occasion in style, one can choose from a selection of delectable dishes including salmon carpaccio, foie gras terrine and many more exotic dishes to relish with your loved ones.
    For more information visit lacantine.ae
    Gaia

    Offering exquisite Green Mediterranean cuisine curated by culinary experts Chef Izu Ani and Chef Orestis Kotefas, the menu combines traditional flavours with fresh ingredients along with the simplicity of home cooking which is perfect for those cosy meals with your loved ones. From the new bulgur salad to Gaia’s classic Kritharaki there are enough dishes to give you that ultimate Mediterranean feel.
    For more information visit gaia-restaurants.com
    Amazónico

    This rainforest-inspired South American restaurant Amazónico, includes all the seasonal favourites such as the Ensalada Amazónico and Guacamole, along with hero dishes such as a selection of desserts including the famous Pina rostizada, caramelized pineapple, corn cake and coconut sorbet. This expansive menu calls for a relaxed night at home to enjoy with your friends and family.
    For more information visit amazonicorestaurant.com
    Indochine

    This timeless classic that serves French-Vietnamese cuisine offers nothing but the best. If you’re craving all the sophisticated Asian dishes from one restaurant, this one is the perfect option for you. This timeless classic delivers all the comfort food that you need with all the irresistible dishes under one roof. From the Honoi crispy chicken to the caramel black cod, all the masterpieces can be brought directly to you with ease.
    For more information visit indochinedxb.com
    Shanghai Me

    Inspired by the culinary traditions of East Asia, this restaurant serves recipes that have been brought done from generations with an urban twist. By adding a playful twist that’s preserved from generation to generation all the delicate dishes have been perfected over time and enhanced with irresistible flavours. From Wagyu beef to sushi, the options are endless and it can be relished by all.
    For more information visit shanghaime-restaurant.com
    The Artisan Il Ristorante

    By bringing a piece of Tuscany to Dubai, this much-loved restaurant ensures it takes Italian inspiration with the preparation of each dish. Through the art of gastronomy, the Michelin star chef has prepared an ingredients-driven menu that offers a selection of antipasti and salads. From pizzas to their delectable pasta, everything is freshly prepared by using the art of skilful cooking.
    For more information visit theartisan.ae
    Ninive

    Known for their authentic sharing-style meal, the dishes come from the Middle East, North Africa and Gulf. This Arabic restaurant imbibes a culinary history that comes with a variety of traditions that use a modern touch. From the pumpkin spinach kibbeh to lobster tagine, the options are endless and can be devoured by all for the perfect family-style meal at home.
    For more information visit ninive.ae
    COYA

    From guacamole to maki rolls and Arroz Nikkei, COYA has all the vibrant vibes you need for a delicious celebration at home. From fresh guacamole to delicious ceviche, this restaurant adds their own twists to traditional Peruvian dishes, there’s plenty to try from the menu. Using traditional cooking techniques, the menu focuses on innovation and shaking up classic recipes with their own twists.
    For more information visit coyarestaurant.com
    Hutong

    This contemporary Northern Chinese cuisine restaurant is home to all the delicious dishes ranging from dim sums to the freshly carved Peking duck with pancakes. With a signature dessert collection including Jasmine Tea Brûlée and chocolate mousse, it makes for an irresistible menu that’s surely loved by all. With dishes that can’t be missed this restaurant is surely drawn to ensuring each dish is skillfully prepared.
    For more information visit hutong-dubai.com
    LPM Restaurant & Bar

    LPM offers their celebrated cuisine to loyal fans and newcomers alike or home delivery in Dubai. The specially curated menu will include signature dishes such as Burrata with tomatoes and basil, warm prawns in olive oil, roast baby chicken marinated in lemon, vanilla cheesecake and a selection of make at home mocktails. All dishes will be served in eco-friendly, biodegradable take-out containers. To give you the most authentic experience at home, each delivery includes the restaurant’s trademark table décor a bottle of olive oil, tomato, lemon and freshly baked baguette. A playlist will also be available on Spotify ‘LPM – La Vie en Rosé’, to bring the vibrant French Rivera atmosphere into homes. Très Bien!
    For more information visit lpmrestaurants.com
    All orders can be placed via Deliveroo
    For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied, Feature Image: Pexels @cottonbro More

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    in health and weelbeing

    People Swear the 3-2-8 Method Is the Secret to Getting Toned

    It feels as though FitTok debuts a new workout trend every other week: the 12-3-30 treadmill workout, the plank dance challenge, and I’d be remiss if I didn’t mention the Hot Girl Walk. It can feel tricky to weed out the fads with no merit from the ones actually worth trying. The latest fitness trend to go viral? The 3-2-8 routine. While I’m not one to buy into any workout craze without doing the research, with 224.6 million views (and counting), my interest was piqued. It’s said to “leave you feeling snatched and strong,” according to its creator, and produce results in just three months. Read on to learn the breakdown of the TikTok-approved, highly sought-after 3-2-8 method and whether it lives up to the hype. 

    What is the 3-2-8 method?
    Started by Natalie Rose (AKA @natalieroseuk), a U.K.-based Pilates and barre instructor, the 3-2-8 method is more of a workout structure rather than a specific routine that lays out the exact exercises to perform. It’s divided into three parts that are to be completed over an entire week: Three days of weight training, two days of Pilates or barre, and an average of 8,000 steps per day. 
    For the weighted workout days, Rose conveyed that it’s a must to progressively overload the intensity (read: increase the weight you use or the number of reps you do) every 4-6 weeks for it to be effective. While a full-body strength training workout is what you’re aiming for, Rose explained that it can be split up into one full-body day, one upper-body day, and one lower-body day. As for the two days of Pilates or barre, the intention is to carry them out on active recovery days and days when you’re on your menstrual cycle. Translation: The workouts are meant to be low impact and low intensity. Finally, to tie the method all together, walk an average of 8,000 steps daily to get a low impact cardio boost. We break down the three sections (and how to achieve them) below:

    @natalieroseuk
    Replying to @𝕰𝖗𝖔𝖕𝖍𝖎𝖑𝖊 quick breakdown of the 3-2-8 method that me and my clients use! Commit to it for 3 months to really see the benefits. Follow for part 2 – linking with your menstrual cycle 🩸 #pcosfriendly #pilates #menstrualcycles
    ♬ Keeping Your Head Up (Jonas Blue Remix) [Radio Edit] – Birdy

    Three weighted workouts per week
    Don’t let the word “weighted” scare you. It doesn’t mean you have to become a gym rat and bust out some heavy duty squats. Just add a pair of weights you’re comfortable starting with and building from to compound exercises (AKA exercises that work multiple muscle groups at once): squat, deadlift, lunge, shoulder press, just to name a few. Whether you do them from the comfort of your own home or the gym, they’ll give you the most bang for your buck, especially when you’re crunched for time. And the benefits of strength training doesn’t stop there—you’ll boost your metabolism (read: you’ll burn additional calories hours and even days after your workout), become stronger, and enhance your self-confidence. Hot tip: If you’re new to lifting weights, start slow, and if you’re easily flying through all of the reps, the weight you’re using is probably too light. 

    Two days of Pilates per week
    ICYMI, Pilates has made a major comeback, and for good reason. It’s a low-impact workout that emphasizes core strength, flexibility, and mind-body connection (and counts celebs like Jennifer Aniston and Hailey Bieber as diehard enthusiasts). Rose cited other advantages to doing Pilates: it helps with reducing inflammation, improving your mobility, building your deep core and pelvic floor strength, and lymphatic drainage. The best part? You can easily adapt the discipline with just a mat in your living room and videos you can find on trusty YouTube. 

    Walk up to 8,000 steps per day 
    Some experts tout walking as the best exercise you can do and encourage it to be prioritized over going to the gym or a HIIT sesh. Re-enter: The Hot Girl Walk. What better excuse to get your steps in while soaking up some vitamin D, tuning into your favorite podcast, and showing your mental health some love? In addition to burning calories, you’re looking at health perks such as the potential to improve mood, promote immune function, and enhance creativity. 
    We all have those days when we’re up to our necks in work, and before you know it, you haven’t fit in movement all day. That’s where an under desk treadmill comes in handy. Albeit pricey, it can be a major tool to help you reach your daily steps if you feel like you never have time (or the weather doesn’t permit) for outdoor walks. Walk it out while you answer emails, take a work call, or catch up on your latest Netflix obsession. 
     
    The final verdict
    There’s no denying the 3-2-8 method is a well-rounded mix of various forms of exercise that’s easy to follow. It gives you just enough guidance to plan out and format your weekly workouts, but at the same time allows for flexibility in how you execute them (i.e. what days you do strength training vs. Pilates, what kinds of strength training and Pilates moves you implement, how you get your 8,000 steps in). What sets the 3-2-8 method apart from other FitTok trends is that it promotes prioritizing movement every day alongside recovery, and it can help build confidence if it’s your goal to start weight lifting or work your way up to taking a group Pilates class. 
    Because any one given workout plan isn’t one-size-fits-all, you may want to tweak the 3-2-8 method as you see fit for your body and lifestyle. For example, if your body is telling you it needs a full rest day, whether it falls on a weighted workout or Pilates day, listen to it and pick up where you left off when you feel ready. Bottom line: Adapt the routine to make it work for you.

    A Breakdown of Miley Cyrus’ Full “Flowers” Workout Routine More

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    in lifestyle and culture

    7 fabulous things to do in the UAE this weekend

    Lifestyle

    by Sarah Joseph
    44 mins ago

    Your ultimate weekend guide in the UAE – March 3 to March 5, 2023.
    Raise your brow game!

    Housed within one of the most iconic villas in the heart of Jumeirah, Brau has officially opened a new flagship store with the latest beauty services. Besides their comprehensive treatment list that includes semi-permanent make-up, brow grooming, lash treatments, anti-aging facials, and advanced skincare therapies, the new studio boasts an impressive nine new treatment bays and private treatment rooms allowing consumers to fully immerse in the unique Brau experience. Customers can visit the flagship studio at Al Wasl Road and experience gorgeous new eyebrows.
    For more information visit brau.ae
    Savour a delectable breakfast

    Delizie Caffé Gourmet welcomes guests to join the interactive and hands-on experience while enjoying freshly handmade Italian pastries, coffees, and teas. Perfect for breakfast, the elegant café has both indoor and outdoor dining with impeccable service and warm hospitality. Set at the waterfront the venue offers a warm and inviting ambience that guests can enjoy while celebrating the special moment. Located at Dubai Harbour Yacht Club, this must-visit café is open from 8am to 8pm.
    For more information visit deliziecaffegourmet.com
    Jazz it up

    Experience an evening of live jazz at the award-winning SOLA Jazz Lounge, taking guests on an authentic one-of-a-kind journey. Romanticize your evening and immerse in the world of Jazz to go back in time to a vintage era. Here guests are immediately engulfed with thrilling music by world-renowned jazz artists, bands, and hotly-tipped rising stars, accompanied by a wide selection of cocktails and perfect end to the evening. With each programme designed by the team’s designated music curator, this evening is not one to miss out on. Located at Raffles The Palm, it’s open from 5pm to 3am.
    For more information visit raffles.com
    Book a memorable dining experience

    The multi-award-winning restaurant Masti has relocated to The Dubai Edition. Since its launch in 2017, this homegrown brand created by Black Spoon Hospitality Group has garnered a stellar reputation in the culinary world. Curated by Chef Prashant Chipkar, the restaurant pays homage to authentic Indian cuisine in a modern light with dishes such as Tandoori Chicken Bao, Ghee Roast and more. With an eclectic cocktail menu, guests can enjoy a variety of beverages. With an unapologetic aesthetic, the restaurant offers an unforgettable experience to savour with loved ones. The revamped haven is open Monday to Thursday from 5pm to 1am, Friday to Saturday from 12:30pm to 2am, and Sunday from 12:30pm to 1am.
    For more information visit mastidubai.com
    For all the art enthusiasts

    Art Dubai’s weekend programme starts today and runs until Sunday March 5, 2023 Join us at the Madinat Jumeirah. Guests can discover 130 gallery exhibitions showcasing contemporary, modern and digital art alongside a wide-ranging talks programme including our flagship Global Art Forum, daily performances, installations and Art Dubai After Dark. Fragrance and Beauty Maison Guerlain, partners this year for the first time with Art Dubai, premiering new iterations of its iconic Bee Bottle. With a series of events to experience, can fully immerse themselves into an artistic world this weekend.
    For more information visit artdubai.ae 
    Escape for a quick break

    The lavish new property Bab Al Shams has reopened its doors. Captivating destination experiences and vibrant entertainment will be the beating heart of the reborn resort, spreading intangible energy to every stay and imprinting everlasting memories. From archery to camel riding, visitors can try a host of enticing activities during this rejuvenating weekend. This luxurious desert resort includes a host of unforgettable experiences that celebrate the enthralling landscape surrounding this property. Starting from Dhs1,300 guests can enjoy a sophisticated journey in the desert with contemporary rooms and suites designed with Arabian flair and detail.
    For more information visit babalshams.com
    Book tickets for the music festival

    With ULTRA music festival is all set to take place this weekend on Saturday, March 4 and Sunday March 5, 2023. With artists such as Calvin Harris, Amelie Lens, Armin Van Buren, KSHMR, Skrillex and other international artists. The festival will take place in the largest open-air venue in the region, Etihad Park at Yas Park and will include signature energy sets for a one-of-a-kind experience. If you still have bought your tickets, they can be purchased online.
    For more information visit ultraabudhabi.com
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature Image: Instagram @fayezzat More

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    in health and weelbeing

    I’m Always Tired: Here Are 5 Things I’m Adding to My Routine to Combat Exhaustion

    Everyone knows someone who can fall asleep anywhere and at any time, and if you don’t, now you do. It’s me. I am that someone. I have a habit of falling asleep in the car, on a plane, at someone else’s house, at a movie theatre, at a bar (OK, that only happened once), but you get the point. I am always down for a little nap, but it’s not because I’m lazy, I’m just always battling exhaustion. It’s a great problem to have when I am on a long flight and want to fall asleep, but overall, exhaustion isn’t so great because I’m an adult who has a career and responsibilities that need tending to.
    After yawning one too many times on a Zoom call, I decided it was time to make some changes in my routine because I needed more energy and I needed it stat. Always one to lean on products and routines that prioritize wellness over quick fixes, I have found five things that have helped me combat exhaustion, and I am sharing them with you all here:

    1. Energy Capsules
    I am a coffee girly through and through, but I know myself better than to think I can have more than two cups of coffee. Especially if I reach for a cup in the afternoon, I start to bounce off the walls, immediately get a headache, and then crash from the jitters. For this reason, I have not allowed myself to have coffee past 10 a.m. in a long time. But when I do need some extra caffeine, I always reach for Equilibria’s Energy Capsules because they have the same amount of natural caffeine as a standard cup of coffee but the caffeine is paired with L-Theanine which is an amino acid that helps reduce mental fatigue and supports calm alertness. Taking up to two of these capsules when I need to get in the zone and have focused energy has been a game-changing addition to my routine. Try them out for yourself and use code THEEVERYGIRL for 20% off your first order at Equilibria!

    EQUILIBRIA
    Energy Capsules
    Equilibria’s Energy capsules deliver calm, focused energy so your mind and body can operate at peak performance. Since they get to work in 30-60 minutes, your energy is back in action in no time.
    Use code THEEVERYGIRL for 20% off + get a FREE Nourishing Body Oil for a limited time only!

    2. Low-Intensity Exercises
    Back in the day (AKA before I turned 25), I would wake up and head straight to a high-intensity, bootcamp-style workout class 5-6 days a week. Looking back, I don’t know how or why I did that, but my routine looks a lot different now. While I still love a sweaty HIIT class every now and then, adding yoga and pilates into my routine has drastically helped me feel less run down and tired on a day-to-day basis. I have also been incorporating long walks on the weekends and even during my lunch break sometimes for a little refresh and boost of energy.

    3. Greens Powders
    Greens powders are absolutely everywhere right now including, but not limited to, all influencers’ morning routine videos, ads on Instagram and TikTok, commercials on podcasts, and even the end caps of my local grocery store. I can’t escape them even if I tried, and trust me, I did. But after a long time of trying to avoid buying into the hype, I gave in and to my wallet’s despair, I truly am better for it. Instead of starting my morning diving headfirst into a pot of coffee, I start with a huge glass of water and my greens. The vitamins, minerals, and adaptogens that are included in some of my favorite powders help deliver steady energy that lasts throughout the day.

    Greens Supplement
    These tablet support your energy with instant nutrients. All you have to do is drop one tablet in a glass of water, let it dissolve, and drink up.

    4. Breathwork
    I know that breathwork sounds woo-woo, but studies have shown that by incorporating high-frequency breathing, people can increase their ability to sustain attention. And when I am dosing off midday, it’s just what I need to get back into action. After a few minutes of guided breathwork (I love the Breathwrk app!), I feel better equipped to stay on task and power through my to-do list. And the best part is that it only takes a few minutes, so whenever I am feeling the effects of exhaustion and need a pick me up, I like to rely on this super quick but effective practice.

    5. Balanced Snacks
    I really do wish that popcorn and chocolate were enough to power me through the day, but your body runs off what you feed it, and I need a little more support than my favorite movie theatre snacks to beat exhaustion. In between my regular meal times, I reach for snacks that have whole grains (like oats, brown rice, and quinoa), healthy fats (like nuts, seeds, and avocado), protein (like eggs, chicken, and protein powder), and fiber (like beans, berries, and chia seeds). While I might not always check all the boxes, I notice that when I reach for more balanced snacks, I don’t feel as tired throughout the day. Some of my favorite snacks are protein bars, crackers or veggies with hummus, smoothies, and apples with peanut butter.

    Protein Bar
    RX Bars are the snack I reach for the most—both at home and on the go when I need a pick me up. They have simple ingredients, come in tons of flavors, and are high in protein.

    Tired of Feeling Tired? Here Are 10 Ways To Get Better Sleep by Tomorrow

    This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More