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    7 state-of-the-art female gyms in Dubai to discover

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    Life

    by Aminath Sirajudeen
    2 hours ago

    In a city that champions empowerment, luxury, and wellness, Dubai’s female-only gyms offer more than just fitness. They provide sanctuary, sisterhood, and cutting-edge training tailored to women’s needs.
    Whether you seek high-intensity workouts, holistic wellness, or a glamorous social fitness experience, these six elite destinations redefine what it means to train in style.
    Balans Studios

     This Dubai Marina sanctuary elevates women’s wellness through curated yoga, Pilates and barre sessions in a serene, Instagram-worthy space. Beyond workouts, Balans specializes in premium recovery with ice baths and saunas, while its minimalist-chic café serves artisanal matcha and superfood smoothies. Every design detail – from custom equipment to signature mirrors – creates an oasis for both intense training and complete rejuvenation.
    @balansstudios, Dubai Marina, Dubai.
    FitSocial

    FitSocial isn’t just a gym, it’s a lifestyle destination. Designed for women who want to prioritize wellness without compromising on luxury, it is Dubai’s largest female-only gym. Thefacility boasts an on-site salon for post-workout hair, nails, and makeup touch-ups. You can cool off in the olympic size swimming pool, indulge in a rejuvenating spa treatment, or simply unwind in a space crafted for both fitness and relaxation. Whether you want to break a sweat or indulge in self-care, FitSocial ensures you leave feeling your absolute best.
    @fitsocial.ae, Abu Hail, Dubai.
    Luna Ladies Gym

    Founded to provide women with a safe, judgment-free space to train, Luna x CrossFit Moon is a revolutionary concept where women can exercise comfortably, whether they choose to wear a hijab or not. Thoughtful design elements, such as covered windows and skylights, ensure privacy while maintaining a bright, energizing atmosphere. Beyond fitness, Luna fosters community with a sauna, plunge pool, and an inviting coffee shop, making it a haven for both workouts and post-workout socializing.
    @lunaladiesgym, Al Qouz, Dubai.
    Zabeel Ladies Club

    For those who demand exclusivity, Zabeel Ladies Club delivers an unmatched luxury fitness experience. The Jude Fitness Wing features top-tier cardio and free weights areas, while group classes (capped at 20 for personalized attention) cater to every training style. Whether you’re sculpting, sweating, or seeking a high-energy class, this club blends sophistication with performance.
    @zabeelladiesclub, Za’abeel 1, Dubai.
    Curvalicious

    Born from founder Iman Al-Omrani’s own post-pregnancy fitness journey, Curvalicious is more than a gym – it’s a movement. This boutique studio champions women at every stage of their wellness path, offering tailored classes in yoga, Pilates, boxing, and more. With a focus on empowerment and personalized attention, it’s the perfect place to start, or elevate, your fitness story.
    @curvalicious, Nadd Al Hamar, Dubai.
    FitnGlam

    Helena Hijazi, entrepreneur and mother of four, created FitnGlam to fuse fitness with luxury. Beyond its premium equipment and boutique-style classes, the gym features an in-house spa for post-workout rejuvenation. Here, empowerment isn’t just a buzzword – it’s a philosophy woven into every session, ensuring women leave stronger, both inside and out.
    @fitnglamgym, multiple locations across Dubai.
    FitHub Woman

    Spanning an impressive 36,000 sq. ft., FitHub Woman is a fitness utopia offering everything from CrossFit to high-energy HIIT sessions. But the experience doesn’t end with your workout – their boutique hub features curated activewear, including pieces from TULUA, a leading modest fitness brand. It’s a space where performance meets style, designed for women who want it all.
    @fithubwoman, Al Mizhar, Dubai.
    Dubai’s female-only gyms are more than just places to train – they’re communities, sanctuaries, and celebrations of women’s strength. Whether you’re after a high-octane workout, holistic wellness, or a touch of post-exercise glamour, these six destinations deliver excellence at every turn.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram More

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      A guide to all the design-inspired accounts to #follow on Instagram

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      Life

      by Sarah Joseph
      45 mins ago

      Looking for who to follow this season? Emirates Woman has curated a bank of design-inspired accounts on Instagram.
      Thankfully, the realms of Instagram know no bounds, connecting us with some of the most wellness-fuelled accounts across the globe. As one of the key advantages of social media, the virtual world offers an endless repository of design inspiration—if you know who to follow, of course.
      With a focus on quiet, slow moments, this account offers a collection of peaceful lifestyle images—from soft interiors to serene outdoor shots. It’s perfect for anyone seeking a tranquil, slow-paced lifestyle.
      So, if you’re looking to keep up with trends and deep dive into all things design-inspired with our selected Instagram accounts.
      BORK@bork_arabia

      High-end household devices designed to perfection.
      ninjoo@ninjoolife

      The chicest gym equipment you’ll find.
      Bala@bala

      Workout equipment crafted with a minimal aesthetic.
      JUANA Skin@juana_skin

      This power beauty brand has a new branding game.
      Klioh Studio@kliohstudio

      Designing the coolest platforms tailor made for you.
      The Rug Company@therugcompany

      The leading name for contemporary luxury rugs.
      Art Dubai@artdubai

      The Middle East’s leading international art fair in Dubai this April.
      Pia Mance@piamance

      Founder of Heaven Mayhem known for her vintage-inspired pieces.
      Augustinus Bader@augustinusbader

      High performance skincare to renew your complexion.

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      10 aesthetic yoga studios to book for a calming session in Dubai

      by

      Life

      by Sarah Joseph
      35 mins ago

      VIEW GALLERY/ 10 IMAGES
      As it’s important to start the year on a positive note, it’s time to book a yoga session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      What are some of the benefits of yoga?
      Physical and Mental Health
      Yoga is known for its numerous health benefits, including improved flexibility, strength, and mental clarity. International Yoga Day aims to raise awareness about these benefits and encourage people to incorporate yoga into their daily lives.

      Cultural Heritage
      Yoga has ancient roots in Indian culture and philosophy. The day highlights yoga’s historical significance and its role in promoting a balanced lifestyle.
      Global Unity
      The celebration fosters a sense of global unity by bringing people together from various countries and backgrounds to participate in yoga activities, emphasizing peace and harmony.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @galaortin & Feature Image: Instagram @sisterlytribe More

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      4 Prenatal Yoga Moves To Do At Home

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      According to biokineticist Tracey Henriques, strengthening your back and core will help prevent back pain and poor posture as your belly grows.These moves from the Women’s Health Big Book of Yoga are great for conditioning your body early on in your pregnancy to prepare it for the trials ahead. *Be sure to check with your doctor before starting any exercise programme, especially while pregnant.You’ll need: A yoga mat, a cushion, a folded blanket or towel, a yoga block (optional)Prenatal Yoga RoutineIncorporate these variations into your existing practice, or if you’re new to yoga, find a basic sun salutation sequence and include these postures.Cat Cow Pose

      Start on all fours with arms straight and under your shoulders. As you inhale, drop your tummy, roll your shoulders back and look up (A). As you exhale, round your spine, tuck your chin to your chest and draw your belly button upwards (B). Repeat five times, breathing deeply and keeping movements slow and controlled.Child’s Pose With Supported Head

      Begin sitting on your knees, legs apart and big toes touching. Fold your torso over your thighs and rest your head on a cushion or folded blanket. Your belly will be between your thighs. Lay your arms along your sides, palms up. Relax your neck and shoulders. Hold for five slow breaths.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramBridge

      Begin on your back with your knees bent and feet on the floor, hip-width apart (A). Lift your hips so your body forms a straight line. Lift your chin slightly and relax your glutes, constantly tucking your tailbone to your knees (B). Hold for one breath, then slowly come back down. Repeat 10 times.

      TIP: If you can’t keep your pelvis elevated, use a yoga block for support.Savasana With Bolster

      Savasana is normally performed on your back. In this variation, lie on your side with one arm supporting your head and one leg bent, supported by a cushion. Relax your body completely and close your eyes. Hold for 10 slow breaths.

      TIP: When your tummy gets bigger and heavier, avoid lying flat on your back as you could restrict blood flow due to the added pressure. Check out more yoga safety tips here!READ MORE: Hey New Mom — These Products Will Change Your Life More

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      The Best Running Shoes For Hyrox, Speed, Distance & Trail

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      Treadmill? Hyrox? SWEAT 1000? CrossFit? Marathon? Trail? UTCT? These days, running is as diverse as your viewing options on Netflix. And having the best running shoes for all types of runs is key for injury prevention, performance enhancement and just plain comfort. From comfy and light to secure and reliable, these best running shoes get our vote to chase that PB. Why do different runs need different running shoes? Lightweight shoes, often called racing flats, are designed to improve speed and efficiency during workouts and races due to their minimal cushioning. However, they may not provide sufficient shock absorption for daily training, especially over longer distances. And, when it comes to trail running shoes, they’re constructed with rugged outsoles to enhance traction for navigating uneven terrains safely. And, for women, having the right shoe is even more important, since our feet are narrower than men’s and have a greater tendency toward pronation, according to podiatrists. Best running shoes for cross-training, Hyrox & moreSalomon Aero Glide 3

      Salomon Aero Glide 3

      A moulded OrthoLite sock liner helps keep your feet secure through lateral movements, while a wider forefoot base reinforces stability. For runs, burpees and plyo, the rocker shape propels you forward in a lightweight package. 

      PUMA x HYROX Deviate NITRO 3

      PUMA x HYROX Deviate NITRO 3

      The springy Deviate NITRO 3 has a functional training element, making it great for most training. Built specifically for HYROX athletes, the rocking toe-off and PWR tape provide speed with support in high-stress movements.

      Hi-Tec Helios II 

      Hi-Tec Helios II 

      A great blend of stability and cushioning, this shoe is ideal for low to mid-mileage runs. Lightweight Infinity foam delivers rebound, while an OrthoLite Impressions Innersole moulds to your foot for a custom fit. 

      Saucony Guide 18

      Saucony Guide 18

      A smooth, cushioned ride with voomah, this shoe is good for stable movement without compromising on speed. A sharp rocker pushes you forward, and a breathable upper stretches for those sweaty slogs. 

      READ MORE: 18 Running Clubs In SA To Kickstart Your JourneyOn Cloud 5

      On Cloud 5 

      Engineered for cross-training, this lower-drop runner features a Speedboard, Zero-Gravity foam and CloudTec, all for extra cushioning on the landing. A moulded heel keeps your foot steady – great for unexpected workouts. 

      Nike Pegasus Plus

      Nike Pegasus Plus

      A soft, responsive feeling underfoot, this shoe still delivers stability for versatile training while being durable and cushioned. High-abrasion rubber on the sole adds traction; ZoomX midsole tech adds a springy feeling.

      Best running shoes for trail running ASICS GEL-TRABUCO 13

      ASICS GEL-TRABUCO 13

      This safety-conscious shoe offers protection in every aspect: ASICSGRIP outsole keeps things grippy, an inner rock protection plate shields your forefoot; the upper keeps rain and dirt out. Plus, it loves a long trek.

      Hi-Tec Geo-Tempo Trail

      Hi-Tec Geo-Tempo Trail

      Durable, light and utilitarian. A high-performance ripstop upper protects from rogue rocks, a stable footbed cradles your foot while regulating its temp and the supportive sole provides comfort. 

      READ MORE: What Is Rucking? How To Try The Cardio And Strength Workout, According To ExpertsHOKA Speedgoat 6

      HOKA Speedgoat 6

      Like those mountain goats, this shoe has traction, stability and a longer ride, all in one package. If you prefer a firmer shoe with less weight, this is it. Plus, a roomier forefoot provides comfort. 

      adidas Terrex Agravic 3

      adidas Terrex Agravic 3

      Tackling the hills is rough work, and comfort is paramount. The Agravic 3 comes with breathable fabric that also deflects rain; the stacked height is crammed with Lightstrike 2.0 cushioning and a TPU plate for stability. 

      Salomon Ultra Glide 3

      Salomon Ultra Glide 3

      Purple and plush, this smooth rider is built for long-distance comfort. All Terrain Contragip outsole with 4mm lugs commands uneven ground. Extra cushioning, supported intelligently spaced lugs disperse pressure, maintain that pillowy feeling.

      Brooks Caldera 8

      Brooks Caldera 8

      Breathable and *stacked*, this shoe goes the distance. Nitrogen-infused cushioning offers that plush feeling; cleverly raised sidewalls keep your foot from rolling. Plus, the bright primary colours make us feel like kids in the playground again.

      READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineBest running shoes for road marathons Brooks Glycerin 22

      Brooks Glycerin 22

      Great for those looking for a little stability, these offer Brooks’ nitrogen-infused cushioning – with a high-rise sole and large cells in the sole to create plush landings. It’s also supportive and breathy. Perfect for daily training.

      Under Armour Infinite Elite 2

      Under Armour Infinite Elite 2

      Springy yet stable, these shoes give off bounce with every strike thanks to HOVR tech. It’s also comfy from run one: a stretchy upper moves with your foot to contain when needed without over-restriction.

      ASICS GEL-NIMBUS 27

      ASICS GEL-NIMBUS 27

      This neutral runner makes for a trustworthy training and distance shoe. It’s built for comfort at every point: proprietary PureGEL under the heel absorbs shock; the midfoot features extra cushioning so you always land softly.

      adidas Adizero Adios Pro 4

      adidas Adizero Adios Pro 4

      A marathon podium staple, the fourth iteration in the Adizero Adios Pro series features key updates: a repositioned forefoot rocker, placed right where toe-off happens and a new mesh upper that locks in your foot.

      READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreHOKA Bondi 9

      HOKA Bondi 9

      This hard-working shoe features a new foam midsole for extra-soft but resilient rides. The increased stack height makes way for more cushioning and superior shock absorption. The sole, divided into pods, adds flexibility on the take-off.

      New Balance FuelCell SuperComp Trainer v3

      New Balance FuelCell SuperComp Trainer v3

      This one transitions from training to race day well. The chunky sole is not as cushy as you’d think: a curved plate within the FuelCell midsole foam adds bounce, which in turn makes things feel lighter. 

      Best running shoes for speedwork adidas Supernova Rise 2

      adidas Supernova Rise 2

      Whether you’re a beginner runner or serious plodder, this all-rounder is an everyday go-to. Balanced cushioning paired with Support Rods to boost push-off help make this a good companion for fartleks and tempo runs.

      On Cloudsurfer Next

      On Cloudsurfer Next

      A cult favourite, the Cloudsurfer Next features the signature cloud-like sole but still feels firm and stable for distance runs. A pronounced rocker draws your foot forward, helping create speed, along with the Helion superfoam.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsNew Balance FuelCell Rebel v4

      New Balance FuelCell Rebel v4

      Made for speed, this bright racer prioritises softness, propulsion and responsiveness. It’s very light, weighing just over 150g. Still, it works hard over long distances too, given the softness and wider, higher midsole.

      Saucony Endorphin Speed 4

      Saucony Endorphin Speed 4

      A bouncy shoe that caters broadly for different foot types: higher walls in the midsole and a wider forefoot create stability; it’s very soft, adding speed, and the stack height ticks the box for long distances.

      Nike Vaporfly 3

      Nike Vaporfly 3

      The arrow-like shape screams “fast” – but that’s not all. The carbon fibre plate extends the length of the shoe, pushing you off from heel to toe. The bulging heel reduces weight, creating a stable, speedier ride.

      PUMA x REPRESENT 247 Deviate NITRO Elite 3

      PUMA x REPRESENT 247 Deviate NITRO Elite 3

      Featuring PUMA’s elite version of the nitrogen-infused foam, this all-business trainer with a stiffer carbon PWR Plate boosts take-off. At a full 40mm, this stacked heel is speed paired with endurance for snappy top-seeders.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Your ultimate 2025 guide to ice baths in Dubai

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      After an intense workout routine, ice baths are the most efficient way of recovering after a long day.
      They offer numerous benefits, including reduced muscle soreness, faster recovery, and decreased inflammation by constricting blood vessels and flushing out metabolic waste. The cold exposure also triggers the release of endorphins and norepinephrine, improving mood, focus, and resilience to stress. Regular ice baths may boost circulation, strengthen the immune system, and enhance brown fat activation, which supports metabolism and heat regulation.
      Additionally, they can improve sleep quality by lowering core body temperature. However, they should be approached with caution, especially for those with cardiovascular conditions.
      Here are five of the best ice bath spots to visit in Dubai to calm your muscles and to ensure you’re ready for the next HITT or spin class.
      The PEAQ Club

      PEAQ offers a diverse range of services, including high-intensity workouts like Lagree Method, rejuvenating recovery treatments like ice baths and hyperbaric oxygen therapy, and calming practices such as breathwork and sound healing. Beyond physical wellness, PEAQ fosters social connections through its in-house café, providing a welcoming environment for members to relax, work, and socialize. By combining cutting-edge fitness techniques with traditional healing practices and a strong sense of community, PEAQ redefines the concept of wellness, offering a transformative experience for those who seek a balanced and fulfilling lifestyle. A single cold plunge session is priced at Dhs130.
      For more information visit peaqwellness.com
      PLUME Studio

      This is a haven exclusively for women—a sanctuary where empowerment meets elegance and transformation is woven into every detail. Located in the prestigious neighborhood of Jumeirah 2, Plume redefines luxury fitness with a holistic approach that integrates movement, mindfulness, and strength. Guests can avail of the class credits package that can be used towards the sauna and ice bath sessions.
      For more information visit theplumestudio.com
      BEIT SISU

      Each session at BEIT SISU takes place in a private suite, allowing clients to focus on their well-being without distractions – unless they choose to bring a friend. Rooms are equipped with a tv (Netflix and Prime Video), bluetooth speakers, shower, and Aesop amenities. BEIT SISU’s infrared saunas utilize advanced light therapy to generate heat from within, leading to a deeper and more effective detoxification process. This is a dry sauna. This therapy supports mental health, improves sleep, and boosts the immune system. The studio offers contrast therapy that combines cold plunge baths, infrared saunas and red light therapy towers. Benefits include: burning up to 600+ calories in a 60min session, produces collagen production, reduce inflammation, improves cardiovascular health and boosts focus, motivation and mood. The studio offers contrast therapy that combines cold plunge baths, infrared saunas and red light therapy towers. Benefits include: burning up to 600+ calories in a 60min session, produces collagen production, reduce inflammation, improves cardiovascular health and boosts focus, motivation and mood. It’s located in Arjaan by Rotana. The sessions are priced at Dhs160 for 30 minutes.
      For more information visit fresha.com
      Embody Fitness

      Embody Fitness offers state-of-the art recovery suites, Olympic standard gym equipment, sport therapy treatment rooms, luxury changing rooms and a healthy café. For expert sports therapy, customers can utilise the modern recovery suite including infrared saunas, ice baths and sports therapy treatment rooms to improve their performance to the next level. Located in ICD Brookfield, the session is priced at Dhs130 for 60 minutes and Dhs1,200 for unlimited sessions per month.
      For more information visit embodyfitness.ae
      Contrast

      Guests can experience an immersive ice bath to improve circulation, reduce inflammation, aid muscle recovery and strengthen mental resilience, making it the perfect modality to complement the sauna experience. As a sanctuary for recovery, visitors can soothe, switch off, rest and recharge. With both hot and cold therapy, guests have the choice to promote relaxation and detoxification. Located at Golden Mile 6, Palm Jumeirah, the Ice Bath is priced at Dhs95 per 30-minute session.
      For more information visit contrast-wellness.com
      ReFIVE Spa, FIVE Palm Jumeirah

      Plunge into the icy cool waters at the Ice Bath at ReFIVE Spa, FIVE Palm Jumeirah. After quickly becoming one of the top wellness treatments, this cold-water immersion action has an array of epic benefits including faster muscle recovery, improved sleep patterns, stress reduction and even boosting immunity. Expect reduced stress and anxiety levels, an increased metabolic rate to aid with weight loss and cellulite, plus the ultimate sports recovery for those post-workout muscle aches. Post-treatment, you can expect a deeply relaxed state for improved sleep. At ReFIVE Spa, the Ice Therapy treatment represents the epitome of this fusion, providing you with an opportunity to embark on a journey of self-discovery, revitalization, and transformation. Rediscover yourself at ReFIVE Spa, where the power of Ice Therapy meets the art of well-being. Immerse yourself in a world of renewal and embrace the cold as your ally on the path to a healthier, happier you. Each session is priced at Dhs125 per person.
      Boxica

      Guests can opt for this regimented training technique to regulate the nervous system and train the vagus nerve which is linked to the parasympathetic nervous system. Beneficial to anyone, ice baths are recommended to be between 10 to 15 degrees Celsius. This experience is designed to improve mood, completemental clarity, reduce inflammation, muscle soreness and conquer fear. Located in Dubai Studio City, the sessions are priced at Dhs100 for Boxica members and Dhs150 for non-members.
      For more information visit boxica.ae
      Longevity Wellness Hub

      Longevity offers a variety of wellness treatments focused on athletic recovery and performance, including infrared saunas, sports massages, yoga, stretching, and mobility treatments, in addition to ice baths. Founder Dani Afiouni is a passionate mountaineer with extensive experience in endurance sports and brought his expertise to Dubai to allow athletes and health enthusiasts to use cold water immersion to unlock their bodies’ recovery potential. Located at Umm Suqeim, Warehouse #S6, the cold dip is priced at Dhs115 per session.
      For more information visit longevity-sports.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      Time For A Training Overhaul? Here’s How To Know When To Change Your Routine

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      When it comes to exercise, one of the biggest challenges is avoiding a training plateau. After all, when you stop seeing progress, it’s tough to stay motivated and see continuous progress. So, how do you keep your workouts fresh and effective? The key is knowing when and how to change your exercise routine.Personal trainer and Women’s Health Cover Search 2024 finalist, Lelani Loots, shares expert advice on how to recognise a training plateau, how to change your exercise routine and how to keep up results.“Whether you should switch up your training depends on your goals, current progress and how your body is responding to your current routine,” says Loots. “If you’re seeing good progress and staying injury-free, you might not need a drastic change. Incorporating variations like different exercises, training splits or changing the volume/intensity every few months can help prevent plateaus and promote long-term gains.”Here are four signs it might be time to change your exercise routine:Injury or DiscomfortIf you’re experiencing chronic soreness or discomfort, it may be time to rest or try a different approach to avoid overtraining.Imbalance or OveruseIf certain muscle groups are overworked while others are underdeveloped, switching your training focus to the latter could help restore balance and prevent injury.BoredomIf you’re feeling unmotivated or bored with your workouts, it’s a sign you’re in a training plateau. Changing your routine can reignite your enthusiasm and keep things interesting.PlateausIf you’ve stopped seeing progress in strength, endurance or muscle growth, your body may have adapted to your currenttraining programme and it might need a new stimulus.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?Try this hack to (almost) never hit a training plateauTwo words: progressive overload. It involves gradually increasing the intensity of your workouts over time. This could be via: Extra weight – to build muscle and endurance

      Extra reps – to build endurance

      Added sets – to build muscle

      Different training variables – this could be speed, power or time, each addressing different goalsBy adding constant change, progressive overload training is one of the most effective methods for building strength and muscle. And, since it prioritises changing your routine, hitting a training plateau is less likely. However, like any approach, it has both positive and negative aspects. Here’s a breakdown:The Pros & Cons Of Progressive OverloadThe ProsStrength and Muscle Gains: Progressive overload ensures your muscles and nervous system are consistently challenged, which drives strength development and important muscle growth.Flexibility: You can apply progressive overload in many ways (increasing weight, reps, sets, or intensity techniques), making it adaptable to different goals (strength, hypertrophy and endurance).Structured Progress: It provides a clear framework for tracking progress and setting measurable goals. This can keep you motivated and help you avoid stagnation and plateaus.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreThe ConsRisk of Injury: If you push the intensity too quickly or without proper form, you increase the risk of injury. This is especially true when focusing solely on adding weight or reps without considering recovery or technique.Mental Burnout: Continuously aiming to increase load or reps can be mentally exhausting. Constantly focusing on progress rather than enjoying the process can take a toll on motivation and enjoyment of workouts.Over-training: If you constantly push yourself to overload without allowing enough recovery, you risk over-training, which can lead to fatigue, burnout and even muscle loss over time. Incorporating proper warm-ups, recovery and variety into your routine can help you avoid the downsides and lead to safe and effective progress.This article first appeared in the January/February 2025 issue of Women’s Health South Africa. More

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      18 Running Clubs In South Africa To Kickstart Your Journey

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      As the country’s running scene continues to evolve, a notable trend has emerged: more women are lacing up their shoes and hitting the pavement. For women joining running clubs in South Africa, it goes beyond hitting a PB; it’s a testament to the power of community and empowerment that running clubs offer. With the rise of trail running and the enduring appeal of marathons like the Comrades, Two Oceans and Otter Trail Run, South Africa’s running landscape is more vibrant than ever. To prove it, we graze the surface with some of the most popular running clubs in South Africa right now. What’s stopping you?Nation-Wide Running Clubs In South AfricaBurnt Run Club

      A welcoming space for women runners of all levels. Burnt Club meets every Saturday morning throughout the summer season (October through March) and has chapters throughout the country, from Bloem and Potch to Ballito and Stellies.

      Location: Various nationwide

      Days they meet: Saturdays during summer

      Time: Mornings

      Born2Run

      This club offers a mix of socialising and expertise,  including social runs, regular time trials and access to coaches. They meet every Wednesday evening. There’s also a branch in Pretoria, East London and CPT.

      Location: Johannesburg, Pretoria, East London, Cape Town

      Days they meet: Wednesdays

      Time: Evenings

      Distances: 5km & 8km

      Nedbank Running Clubs

      You’ll find a Nedbank Running Club almost anywhere in the country, with each running on a different schedule. A perk: at major races, visit the Nedbank gazebo and meet other club members from the country and stow your bag safely for free.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Whyadidas Runners

      Join weekly events in different locations around the country, including team relays, roving running locations and fun activations. Find them in Durban, JHB and CPT.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      Catch Me If You Can

      Calling themselves South Africa’s largest all-women running club, this crew has helped many women run together, connect and build lasting friendships. All levels, shapes and ages are welcome; activities include running, walking, hiking and trail running.

      Location: Gauteng, Cape Town

      Days they meet: Various

      Time: Various

      Distances: Various

      Run For Coffee

      An all-female running collective offering weekly runs all over the country. Every run starts at a coffee shop, where everyone gathers after to chat. They also host events regularly.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      Running Clubs In JohannesburgRockies Running Club

      Welcoming walkers and runners alike, the club also has time trials, Comrades training and socials. They’re centrally located at Zoo Lake in Parkview.

      Location: Zoo Lake, Parkview

      Days they meet: Sundays

      Time: 06:00

      Distances: 16km & 40km, 5km time trial

      Thesis Run Cru

      Running for good vibes, this club meets up on the weekend to run and socialise. Something to love: they’re big on welcoming beginners, sharing expertise in nutrition and running.

      Location: Soweto

      Days they meet: Weekends

      Time: 06:00

      Distances: 5km – 25km

      Braamfie Runners

      This social crew meets on Saturday mornings and has grown into one of the largest crews in the country, catering to every level of runner. Big on socialising and running, there is no sign-up or fees required.

      Location: Braamfontein

      Days they meet: Saturdays

      Time: 06:30

      Distances: 10km

      READ MORE: Are Running Shoes Good For Walking? Here’s What To KnowRunning Clubs In GqeberhaCharlo Athletic Club

      A family-focused club, Carlo offers a community for everyday runners. With 126 members, you’re bound to make a friend!

      Location: Italian Club, Harold Road

      Distances: 5km & 8km time trials

      P-Easy Running Club

      Running, but make it easy-peasy. Tuesday mornings, find these fun-loving runners in Gqeberha chasing the sunrise and sometimes playing padel, too.

      Location: Summerstrand

      Days they meet: Tuesdays

      Time: Mornings

      Distances: 5km, 7km & 8km

      Crusaders Athletic Club

      On Mondays and Thursdays, this group runs together. Routes vary, but all are welcome, including walkers. The route is between seven to 10km.

      Location: St Georges Park

      Days they meet: Mondays & Thursdays

      Time: Evenings

      Distances: Various

      Running Clubs In DurbanSocial Runners Club

      Race-focused and fun, this club offers camaraderie in Durban and a fun, quirky presence on Insta.

      Location: Daily Dose coffee shop

      Days they meet: Fridays

      Time: Evenings

      Distances: 5km & 10km

      Durban Athletic Club

      Wanna be part of history? This is South Africa’s oldest athletic club, according to the website, founded in 1879. On a Thursday, the crew gather to run – there are three routes to choose from.

      Location: Kings Park Athletic Stadium

      Days they meet: Thursdays

      Time: Evenings

      Distances: Various

      Regent Harriers

      Originally founded as a training group for the Comrades Marathon, this crew attracts runners from all levels and meets every Tuesday and Friday in Durban North.

      Location: Durban North

      Days they meet: Tuesday and Friday

      Time: Evenings

      Distances: 10km to 30kmkm

      READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsRunning Clubs In Cape TownChicks Who Trail

      Like the name suggests, this crew hits the trails together – safety in numbers! Stemming from a need for a community for women to learn and challenge each other, the group meets every Thursday eve and grabs a beer after.

      Location: Atlantic Seaboard

      Days they meet: Thursdays

      Time: Evenings

      Running Late Club

      Born from the idea that you can start running at any time, any age, this supportive club offers “a place to belong”, per the website. They have a community on Strava, TikTok and Instagram.

      Location: Atlantic Seaboard

      Days they meet: Wednesdays

      Time: Evenings

      Distances: 5km & 7km

      Couch Potato Run Club

      This welcoming group aims to debunk the idea that running is a daunting experience. Instead, Couch Potato inspires and encourages members, especially beginners, and offers guidance from recovery, building fitness and confidence.

      Location: Citywide

      Days they meet: Various

      Time: Various

      Distances: 5km More

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      in lifestyle and culture

      6 memorable horse riding spots in the UAE

      by

      Life

      by Sarah Joseph
      18 mins ago

      From a spacious paddock to qualified instructors, the UAE is well-known for this exhilarating sport which is available all year round for you to enjoy. With horse riding being one of the most sought-after activities it’s worth a try even if you’re a beginner.
      So, get your equestrian hat on to enjoy the outdoors and experience nature at its finest.
      As here at Emirates Woman we are quite the fans of horse-riding, here’s a curated list of stables with fully equipped facilities for you to embrace throughout the year, especially now.
      Dubai Polo & Equestrian Club

      With a state-of-the-art polo and equestrian community located in Dubailand, with over six million square feet of land, it consists of four world-class polo fields, a polo academy, a riding school with a dedicated riding aren’t emulating that Andalusian elegance with an oasis of excellence and uncompromising luxury. The instructors help fine-tune your skills with the well-schooled horses as it operates from Sunday to Saturday, 6am to 12am. Prices start at Dhs240 for beginners in a group setting and Dhs475 for a private beginners class.
      For more information visit poloclubdubai.com
      JA Equestrian centre

      Featuring its own air-conditioned stables with a vast expanse at JA, The Resort. This wonderful place for horse riding in the UAE provides expert qualified instructors for both experts and beginners in a fully-equipped schooling environment where regular riders can venture out and enjoy the natural desert environment, making it available all year round. The stables operate from 7am to 12pm and 4pm to 7pm.
      For more information visit jaresortshotels.com
      Dubai City stable

      This family-friendly oasis located in Umm Sequim district, being only 10 minutes from Dubai’s Downtown area is perfectly suited for city residents who are either trained or wish to begin their horse riding journey as this stable is truly the perfect point for all horse desert adventures as they offer both private and group tuition for beginners through various events too. Starting at Dhs190 for 45 minutes, this place is definitely one to visit.
      For more information visit dubaicitystable.com 
      Sharjah Equestrian and Racing club

      Being one of the first equestrian clubs in the UAE established under the patronage of H.H. Sheikh Dr. Sultan Bin Mohammed Al Qassimi, this riding club is located on Al Dhaid Road. It’s home to one of the largest indoor riding facilities in the Middle East ensuring that its well equipped with qualified trainers and riding instructors who have advanced their technical skills. The riding school is closed on Tuesday and is open from morning 8am to 12pm and 4pm to 8pm.
      For more information visit serc.ae
      Emirates Equestrian centre

      Whether you’re interested in horse riding or simply wish to experience a tranquil equine desert escape, riders of all levels are welcome and also have the opportunity to learn about show jumping, dressage, eventing, join the pony club or visit the riding school. With fully qualified instructors being able to answer your queries, polo events also take place for you to simply visit. The lesson hours are available from 7am to 11am and 4pm to 7pm and is located on Al-Ain Road, Dubai.
      For more information visit emiratesequestriancentre.com
      Al Wadi Equestrian Centre
      Located at the Ritz Carlton resort Al Wadi in Ras Al Khaimah, this equestrian centre offers lessons and experiences for guests of all ages and skill levels. Group and private lessons are available for experienced and beginner riders, including children. Spacious paddocks and a horse-walking arena are among the facilities.
      For more information visit www.ritzcarlton.com/en/hotels/uae/al-wadi-desert/

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