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    These Are The Worst Exercises To Do If You Have Sore Knees

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    You don’t have to be 80 years old to be given the finger by your knees. And when it comes to fitness, whether it’s just a weakness you have, or you’ve actually sustained an injury, it’s vitally important that you don’t make the situation worse by doing the wrong exercises or trying to push through a bit of pain to end up in a world of pain.

    What we do know: the best thing for most forms of knee pain is exercise. This is because you can target the muscles around the knee to offer it more support. But, if you have poor form, or are doing the wrong exercises in the first place, you’re going to send yourself limping back to the bench pretty swiftly.

    The Harvard Medical School says: “The proper balance of strength in the muscles can hold the joint in the most functional and least painful position. With any knee, the first muscles to lose strength are the largest antigravity muscles, the quadriceps and gluteals, so an exercise plan for any injury is likely to focus on these.” Furthermore, strong quadriceps can take over the shock-absorbing role usually played by the meniscus or cartilage in the knee.

    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

    Movements To Avoid With Sore Knees

    Springbok Physio Rene Naylor shares some advice with us on how to combat knee pain and injury. Here are the exercises to avoid if you have sore knees – and an easy replacement for each.

    Squats

    If you do this exercise with sore knees, you’re exacerbating the pain by stressing the knee with the full force of your body on the joint. Plus, if you have existing weakness in the muscles around the joint (which can contribute to the knee injury in the first place), squats make the joint even more vulnerable.

    Swap it for: Partial squats

    Standing in front of a chair in the squat position, lower yourself towards the chair. Make sure your knees stay behind your toes. Only do these moves when your knees have rested and as part of a knee-strengthening routine.

    Lunges

    Lunges are a deep knee bend that loads the joint in a dynamic movement. Since the lunge involves a forward movement, your knee can move over the toes, which would exert force on the painful joint. And, if your form is wanting, you could make the pain even worse.

    Rather do: Stationary lunges

    Instead of walking forward into a lunge, opt to do them in place. Be careful and intentional with the movement. This will reduce the impact on the knee while strengthening the muscles.

    Leg Curls

    By loading the leg and curling, not only will the joint take on strain as it hyperextends, but the added weight will further stress the joint.

    Rather do: Calf raises

    Using a chair or wall for balance, stand with your feet about hip-width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

    READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

    What To Do With Knee Pain

    Once you’ve rested the joint, focus on exercises that will strengthen the muscles supporting the knee. Also, try movements that will improve the knee’s flexibility. A physiotherapist will help assess the injury and recommend the best movements. But these movements are also helpful.

    Straight Leg Raises

    These strengthen the quads without putting strain on the knee joint. Studies show that doing quad strengthening reduces knee pain and improves function in people with patellofemoral pain and early osteoarthritis.

    Clamshells

    Clamshells target the glutes (read: your butt) and help correct hip-knee alignment issues that contribute to knee pain. A randomised trial showed that strengthening hip abductors reduces patellofemoral pain significantly.

    Wall Sits

    Improves quad endurance and reduces pain sensitivity through isometric loading. Research supports isometric exercises in reducing some knee pain.

    Heel Slides

    Promotes knee joint mobility and improves range of motion post-injury or surgery. It’s great for knee rehab because it helps restore knee flexibility without overloading the joint. It’s also key in helping to improve range of motion and gently activate key muscles like the hamstrings, quads, and calf muscles. 

    Calf Raises

    These strengthen the posterior chain and support overall lower limb function. Plus, strong calves help maintain balance and shock absorption, reducing load on the knees.

    Always perform these movements under guidance if you’re recovering from injury, and avoid anything that causes sharp or worsening pain. If symptoms persist or worsen, see a physiotherapist or orthopedic specialist.

    READ MORE: “How I Got Healthy And Fit By Ditching The Scale” More

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      This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

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      Whether you love it or hate it, the obtrusive stair-stepper machine has been a staple in gyms for decades for a reason. It’s effective (it blasts your legs and booty more than pretty much any other piece of cardio equipment), and it’s functional (you actually ascend stairs IRL). Okay, make that two reasons. So use it to your advantage with this booty-sculpting HIIT stair stepper workout that takes just 20 minutes. 

      Of course, you could hop on the ol’ StairMaster and start stepping away for a long and boring half-hour slog. Or you could crank things up a notch and fire up your fat-burners with a high-intensity interval workout that’s over in less than 20 fly-right-by minutes. 

      Why You Should Use The Stair Stepper 

      If you’re not taking the stairs instead of the lift, are you even making gains? A stair stepper workout is a potent cardio workout that improves heart and lung capacity. Plus, since it involves lugging your weight uphill while doing a semi-lunge, it’s a cardio strength workout combined, meaning it improves bone density, tones your quads, hamstrings and calves and improves your core. 

      READ MORE: “How I Got Healthy And Fit By Ditching The Scale”

      No Gym? No Problem 

      This HIIT stair stepper workout is also wildly accessible. If you’re out of a stair machine, we have some brilliant news for you: a regular staircase – the kind that doesn’t move ala Hogwarts – is just as good. Plus, it’ll give you a reason to go outside and get fresh air. 

      How To Do This Stair Stepper Workout 

      This sweet HIIT stair stepper workout plan from certified personal trainer Erica Lugo, a hormonal health coach, follows a three-pronged approach. First, a series of quick pre-activation drills to warm up your muscles, a smart interval build-up (with 30- to 60-second intervals, so you never feel overburdened), and a metabolic finisher that’ll kick your heart rate into high gear (this will keep you burning kilojoules long after you’ve stepped onto flat ground).

      If you’re not using a machine, work at levels of your max effort. So, at a 3 or 4 speed, that’s a 3 out of your max effort of 12.

      READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

      The Quick HIIT Stair Stepper Workout

      0:00-3:00: Warm up at a slow speed, around 3 to 5. Your intensity shouldn’t be higher than a 4 or 5 out of 10.3:00-4:00: Increase speed to 7 or 8. Your intensity should be close to a 7 out of 10—you can talk, but holding a conversation is slightly difficult.4:00-4:30: Decrease speed to 3 or 4.4:30-5:00: Set speed to 3, and start skipping a step to mimic a lunge movement.5:00-6:00: Increase speed to 8 or 9.6:00-6:30: Decrease speed to 4 or 5.6:30-7:00: Set speed to 3, and start skipping a step to mimic a lunge movement again.7:00-8:00: Decrease speed to 1.8:00-9:00: Increase speed to 7 or 8.9:00-9:30: Decrease speed to 3 or 4.9:30-10:00: Set speed to 3, and start skipping a step to mimic a lunge movement.10:00-10:30: Increase speed to 8 or 9.10:30-11:00: Decrease speed to 4 or 5.11:00-11:30: Set speed to 3, and start skipping a step to mimic a lunge movement.11:30-12:30: Decrease speed to 1 or 2 to cool down.

      READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

      Workout Pre-Activation

      Before jumping on the machine or tackling the staircase, find an area to complete these two moves (should take about two or three minutes):

      1. Knee Ups: Standing with your feet hip-width apart, bring your knee as close to your chest as possible. Hug and hold your leg for 15 to 20 seconds, then switch sides. Repeat twice. 

      2. Glute Bridges: Lying on your back, bend your knees so that your feet are firmly planted on the floor, hands by your side. Slowly raise your butt, pushing through your heels, and squeeze your glutes before you release slowly back to floor. That’s one rep; do three sets of 10 reps.

      The Finisher

      12:30-13:00: Increase speed to 8 or 9.13:00-13:30: Increase speed to 9 or 10. Talking should be difficult now.13:30-14:00: Decrease speed to 2.14:00-14:30: Increase speed to 8 or 9.14:30-15:00: Increase speed to 9 or 10.15:00-15:30: Decrease speed to 2.15:30-16:00: Increase speed to 11 or 12. Your breathing should be laboured!16:00-16:30: Decrease speed (slightly) to 10 or 11.16:30-18:00: Decrease speed between 2 and 4 to cool down and recover.

      This article was originally featured on Women’s Health US; written by Marissa Gainsburg More

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      The Hiking Workout Every Woman Should Do Before You Hit The Trails

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      The best way to stay active this winter without sweating it out in a stuffy gym? Go for a hike. Hiking sculpts your bum, legs, hips and core, all while burning fat (whoop!), but it also comes with a hefty dose of feel-good perks.

      Various studies have linked hiking to boosted creativity and problem-solving skills, and it’s been shown to reduce anxiety and even lower your risk of depression if you do it regularly. One study, published in the journal Tourism Management, found that those happy vibes can last for up to five days after returning to civilisation. Not bad for a walk in the woods.

      READ MORE: 23 Bucket List Hikes To Do In South Africa

      The Hiking Workout

      Inspired to take a hike? A bit of training will go a long way to making your sojourn in nature a magical experience, rather than a “my legs are killing me, how did this bloody bag get so heavy, I’m never doing this again!” one. This workout, created by fitness trainer and keen hiker Simo Supana, will build the strength and endurance you need to tackle a multi-day hike.

      How It Works

      Do the exercises, in order, for the number of reps required. If you’re new to exercise, Supana recommends you only do one round. If you’re relatively fit, go for two. Do the strength workout three to four times a week and the cardio component on a separate day.

      You’ll need: Mat, Barbell, Treadmill, Stationary Bike

      Cardio Day (60 mins)

      Incline walk on the treadmill

      Time: 30 minutes Incline: 8-10 Speed: Comfortable

      Stationary bike:

      Time: 30 minutes Resistance: Moderate RPM: 60-70

      Strength Moves

      1. Walking Lunges With Barbell

      SETS: 3 REPS: 10-12 reps

      Start standing with feet shoulder width apart and a barbell across your upper back. Step forward with one leg and drop down to bend both knees ninety degrees, keeping your back straight. Push through your front foot back to standing, then walk forward with the opposite leg and repeat. That’s one rep. Continue moving forward.

      2. Lower Back Extension

      SETS: 3 REPS: 15

      Lie on the floor on your tummy, arms must be straight ahead of you, legs straight behind, toes down. Lift your shoulders as you breathe out. Pause, then lower back to start. That’s one rep.

      READ MORE: The Best Day Hikes Around South Africa

      3. Squats

      SETS: 3 REPS: 15 reps

      Stand with feet shoulder width apart. Keeping a neutral spine, shoulders and chest up, push your hips back as you slowly bend your knees until your hips are just below your knees. Make sure that your knees are in line with your feet. Push back up to standing. That’s one rep.

      4. Plank

      SETS: 2 TIME: 40-60 seconds

      Start by positioning yourself on the floor with your elbows at 90 degrees, forearms on the floor. Your elbows should be directly under your shoulders. Lift your body so your weight is supported on your forearms and your toes. Your body should form a straight line from head to heels. Hold this position.

      READ MORE: Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina Bloedorn

      5. Standing Calf Raises

      SETS: 2 REPS: 20

      Stand near a wall or any object you can use for balance, feet hip width apart. Lift your heels up to rise onto your tiptoes. Hold that position for a few seconds, then lower back to start. That’s one rep.

      6. Push-Up

      SETS: 3 REPS: 15

      From all fours, lift your knees and straighten your legs so that your body is supported on your hands and toes. Make sure your body forms a straight line from head to heels. Now bend your elbows to lower your chest to the floor. Keep your elbows tuck in close to your body and your gaze on a spot about half a metre in front of you. Push back up to start. That’s one rep. Too hard? Switch to a modified push-up by dropping to your knees to the ground, but maintaining a straight body position from head to knees. More

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      This No-Equipment Low-Impact Home Workout Works All Major Muscle Groups

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      While we’re all for equipment-free training, “no equipment” often means high impact on your joints. If your knees, wrists and shoulders are hating life right now, this low-impact home workout is for you. It still uses zero equipment, but you won’t be doing any jumps, push-ups or high planks. Sound like sweet relief? Let’s get started!

      Start with a dynamic warm-up. If your joints are hurting, it’s especially important not to skip your warm-up. Spend some extra time on areas where you feel tightness. Once you’ve finished your warm-up, you can move on to the main workout.

      Try This Low-Impact Home Workout

      The workout uses supersets – that’s two or more exercises done back to back with no rest between them. This helps elevate your heart rate, even though you’re doing low-impact moves.

      You’ll do each superset five times, then you get a 45-second rest. Try only to rest in the dedicated rest breaks, but if you need to sneak another rest break here and there, rest just long enough to catch your breath. At the end, there’s a Tabata finisher. For the finisher, it’s important to push hard and only rest for the stipulated 10-second rest breaks.

      SET 1

      Reverse Lunges & Standing Cross-Body Crunch

      Rounds: 5

      Do each move for 30 seconds, with 45 seconds of rest in between each move.

      If your knees hurt doing lunges, try swapping them for reverse lunges. When you’re not stepping forward, you’re not loading the knee joint with as much pressure as you would in a forward lunge.

      READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

      SET 2

      Standing Calf Raises & Grapevine Sprints

      Rounds: 5

      Do 15 calf raises and 30 seconds of grapevine sprints.

      This combo will get a nice burn in those calves, without hurting your knees or lower back. Plus, grapevines are good for agility and coordination.

      READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

      SET 3 

      Prisoner Wall Sit & Fast Feet

      Rounds: 5

      Do the wall sit for one minute and fast feet for 30 seconds.

      Wall sits are good for strengthening weak knees. Keeping your hands behind your head in the wall sit forces your back to stay upright against the wall. The result: you load your glutes, rather than your quads and hamstrings, taking pressure off your knees.

      READ MORE: This Is The Women’s Health Fitness Editor’s Go-To Warm-Up Before Any Workout

      SET 4

      Alternating Dead Bug, Hip Thrust & Ankle Thrusts

      Rounds: 5

      Do ten dead bugs, 12 hip thrusts and ankle touches for 30 seconds.

      This set will hit your abs from all angles. Be sure to keep your pelvis tilted slightly so that your lower back makes contact with the ground at all times. If your back starts to arch, stop immediately and reset.

      READ MORE: 5 Beginner Yoga Poses To Help You Sleep Better

      TABATA FINISHER

      Lateral Shuffle, Knee-To-Elbow, Lateral Sprints & Fast Feet

      Rounds: 2

      Do the moves in order, doing as many reps as you can in 20 seconds, then resting only 10 seconds before starting the next move. When you’ve done all four moves, rest for your 10 seconds, then immediately repeat the circuit. You really want to give it horns during your work periods. if you have lower back pain, don’t touch the floor. If not, you must touch the floor!

      Watch the moves being done here:

      [embedded content] More

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      The Summer Escape – The Summer Escape Issue cover shoot with Reform Athletica

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      Dina ElShurafa, Founder of Reform Athletica, shares how Pilates and TRX can carve out a sense of peace and mental escape this summer and beyond.
      Talk us through your background.
      I am a lawyer who has been practicing in London for the past 15 years. In fact, it was the very nature of my job that inspired me to start Reform Athletica during my frequent visits to Dubai. I split my time between London and Dubai and have recently taken the decision to step away from my legal career to focus on Reform Athletica as we embark on growing the brand within the GCC and beyond.
      What inspired you to launch Reform Athletica?
      Having experienced the benefits of strength training firsthand (lifting, TRX and reformer Pilates/Lagree), I wanted to bring to Dubai a concept that delivered a one-stop shop that catered to everyone’s fitness needs. As a type 1 Diabetic myself, I know the importance of staying healthy and fit and we recognised a gap in the Dubai market for a class-based fitness studio with high-quality training. My work brought me to Dubai often and when searching for studios in the city to continue with my fitness regime, the options were few and far between. After some initial due diligence, it seemed like the opportune moment to make Dubai home to Reform Athletica. At Reform Athletica, we believe transformation comes through our signature approach, RITUAL, which is based on three pillars: Move, Connect, Reflect. For us, it is not a choice between parts, it is the loop that closes the circle, the rhythm that evolves as you do. These pillars are the foundation of our brand, our training philosophy and our community. Every decision, every design element, every class, and every experience stems from these pillars. We move together in class, we build connections in and out of class and through everything we do, we reflect on how far we’ve come.
      Reform Athletica was one of the first Lagree/Pilates studios in Dubai – how has the Lagree/Pilates game transformed in the UAE since you’ve launched?
      True to Dubai form, the emirate has outdone itself, even in the Lagree/Pilates market. When we opened there were only a handful of options, whereas we are now spoilt for choice. It is very encouraging to see a lot of start-ups opening and I believe that Dubai offers the very best due to the very nature of the city attracting the best talent. We are fortunate to have been one of the first and have built a great community over the past 7 and a half years and have clients and supporters (like Emirates Woman) who have been with us since the very start. We could not have done it without them.
      What are some of the key classes at Reform Athletica – tell us about the benefits.
      We have the Reform Method which is Lagree/Pilates for low impact but high intensity. The second is Strength, which is a bootcamp total body conditioning class using weights, TRX and bursts of cardio. The third is Sculpt & Burn for a matt Pilates barre fusion class, the fourth is Microform for a Lagree session that packs a punch using a smaller machine and the fifth is yoga, stretch and sound meditation for the reset of the body. We pride ourselves on having developed a holistic offering that caters to clients of all ages, fitness levels and backgrounds. Although we are known for our Lagree/Pilates, our unsung hero classes are the Strength bootcamp, micro TRX and yoga. My favourite class is RA Strength because it is a great cardio/HIIT style class that gets the heart rate up with a lot of lifting and weights.
      Can you tell us about the importance of strength training as women get into their 30s and 40s for longevity?
      Strength training is crucial not just for women in their 30s and 40s but men too, as it helps preserve muscle mass, boost metabolism, and improve bone density, which are all factors in preventing age-related decline and supporting long-term health. As we enter our 30s and 40s, our muscle mass naturally decreases, which is why resistance training (think lifting, TRX and body conditioning) helps maintain that muscle. I cannot stress enough how important this is, as the work we put in now will largely dictate how competently we can weather the inevitable consequences of aging.
      What are your top tips for maintaining a fitness routine even during the holidays?
      Get your steps in. That’s the easiest way to stay active during the holidays. If you can’t face the gym: walk, run, swim. Do something that is different from your usual routine if you can. If you’re a gym aficionado, try to find a personal trainer wherever you’re going to do at least one or two sessions a week. I’ve recently started doing that when I’m on the road and it’s been great for mixing up my routine because every trainer is different, and your routine gets switched up with variety. It’s also great as it holds me accountable and makes sure I get my workout in the schedule with no excuses to put it off.

      “Mindfulness is taking stock of where you are and understanding what your body and mind needs”

      Tell us about the studio aesthetics – why was it important to design this that way?
      Brick and mortar is important and that starts with designing for a hospitable, comfortable and high-end environment. More so than aesthetics, it is important to create a place that works for what we want to do. We love to incorporate lots of light and earthy tones to create a space that is timeless and classy. Art is a very important element of our design and aesthetic at Reform Athletica – art is our “wallpaper.” We believe that art has the ability to transform a space and at Reform Athletica we have an eclectic collection of artists from El Seed, Picasso, Damien Hirst and Fontana. The art of our studios has been collected over nearly a decade, years before the opening of our Jumeriah studio and the effort is constant. As we plan for expansion, we continue to monitor the art market and our search for interesting works covers Dubai and the auctions in London, Paris and New York. We have some interesting new works in our collection that will be displayed in the Abu Dhabi and Riyadh studios opening later this year, including Julian Opie, Niki Saint Phalle, and Kusama.
      What summer-specific classes or recovery tools do you recommend to beat burnout and heat exhaustion?
      Maintain your workout regime even during the summer. It’s easy to slip out of the ‘healthy habits’ during the summer because of the holidays, but treat your summer as you do any other month. Approach it with intention and discipline and ensure you are getting enough sleep, drinking lots of water and maintaining movement in whatever form. Switch to indoor activities, whether fitness classes or even a game of padel when it is too hot outside.
      As a female founder balancing it all, what advice do you have for carving out mindful moments to reset for the busy season?
      Movement is the best reset. It is so easy to keep chugging along when you’re busy with a never-ending to-do list. However, I have found that a walk, a class, a run, or a workout – any movement in whatever form, is the best way to break up the day, to reset, rebalance, and give the brain a break. Mindfulness is taking stock of where you are and understanding what your body and mind need. Once you’ve got that understanding, it becomes second nature to introduce mini mental and physical breaks for that much-needed reset.
      What are your expansion plans in the GCC?
      We’ve already announced earlier in the year our current expansion plans into Abu Dhabi and for our first location out of the UAE, in Riyadh. It feels like the natural next step for us, and we are very excited for where we will be by the end of 2025. That’s not to say that we are done with Dubai – things are cooking behind the scenes, and we will share more news when the time is right. This is the very reason why I have stepped out of my legal career to focus on our expansion plans, and I am very excited for where we will take the brand over the next two to three years.
      This is The Summer Escape Issue – where do you plan on travelling to this Summer?
      Aside from London, I will be between Riyadh, Dubai and Abu Dhabi to oversee the new and existing locations. But I am hoping to get some time off in August for an active break in Switzerland.
      Scroll through the gallery below to discover the full shoot:
      Photographer: Ziga MihelcicCreative Direction: Amy SessionsFashion Editor: Camille MacawiliMakeup & Hair: Karolina KurowickaModel: Mansi at MMG Artists
      Styling with thanks to VAARA

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

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      “How I Got Healthy And Fit By Ditching The Scale”

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      ‘Should I ditch the scale?‘ you’ve probably wondered to yourself while acting out your very own rendition of Naked & Afraid in your bathroom on a Monday morning. You’re stark naked, weighing in the hopes of seeing a lower number with your mood at the mercy of the digits below your feet. And it begs the question, can you achieve your goals without this seemingly torturous weekly act? Well, one woman is here to tell you that you can – because she did it herself.

      Personal trainer Mirjam Breedt’s passion for exercise – particularly strength training – transformed her commitment to wellness by making fitness an enjoyable and integral part of her daily routine. Discover how she overhauled her life and body and how you can, too.

      The Stats

      Occupation: Personal Trainer And Musician

      Age: 35

      Weight before: 75kg

      Weight after: 69kg

      Height: 1.75cm

      Secret weapon to your weight loss: Consistency is everything. I don’t watch the scale.

      The Culprit

      I’ve always had a passion for sports, growing up in Mozambique in an active, though not always super healthy, family. I played soccer, basketball and participated in swimming and athletics. We were constantly on the move, but our diet was unrestricted. However, my active lifestyle took a hit when I tore my ankle ligaments while studying music, dance and drama, resulting in three months in a moon boot. Naturally, I became quite unfit during that period.

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

      My Turning Point

      In mid-January 2014, after my ankle injury left me feeling flabby and incredibly weak, I met my husband. He introduced me to CrossFit and weight training, which were entirely new to me despite my familiarity with HIIT, running and basic gym routines. I distinctly remember hanging from a pull-up bar, thinking there was no way I could pull myself up. It was a stark realisation: if my life depended on it, I wouldn’t last ten seconds. That definitive moment was when I decided things had to change.

      I understood then that this transformation wasn’t just about my appearance or how I felt in the moment. It was about my future, my potential children, my overall health and everything that comes with a vibrant life. As the saying goes, “choose your hard,” and I made my choice.

      Before this epiphany, I’d experienced many weight fluctuations, swinging between being very thin and overweight, but it was always an unhealthy path driven solely by aesthetics. This time, it was different. I wanted to be both strong and healthy, committing to a lifestyle I could maintain forever.

      “I understood then that this transformation wasn’t just about my appearance or how I felt in the moment. It was about my future”

      How I Transformed My Body: Training For Strength vs Aesthetics

      My Approach to Lasting Fitness

      I achieved my fitness goals by consistently setting them, entering races, overhauling my eating habits and showing up every single time. My journey began with a deep dive into nutrition, focusing on foods I truly love and understanding effective food combinations.

      The Diet That Helped Me Reach My Goals

      As an O blood type, I have a natural inclination towards meat, and I realised early on that I needed a sustainable approach, not a fleeting fad diet.

      I carefully considered what I was willing to give up and what I wasn’t. Ultimately, I decided to cut out refined carbs and sugar, opting instead for a diet rich in healthy fats and proteins – a strategy I maintain to this day. This approach means I can eat until I’m satisfied, with very rare compromises on foods I know I shouldn’t have.

      READ MORE: 15 CrossFit Workouts You Can Do At Home

      My Strength Training Philosophy

      After years of experimenting with various training types and routines (unless I’m training for a specific event), I’ve settled into a consistent six-day-a-week schedule, with sessions typically lasting around 50 minutes.

      Mondays, Wednesdays and Fridays are dedicated to CrossFit and weight training. Tuesdays, Thursdays and Saturdays focus on cardio, which usually involves running, interval training or a high-intensity game of squash.

      I also incorporate activities like volleyball, netball, kitesurfing or surfing into my week whenever possible.

      The Weekly Workout Schedule For Body Transformation:

      Monday: CrossFit and weight training

      Tuesday: Cardio (running, interval training, squash)

      Wednesday: CrossFit and weight training

      Thursday: (running, interval training, squash)

      Friday: CrossFit and weight training

      Saturday: (running, interval training, squash)

      READ MORE: This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

      The Power Of Consistency

      Once my mind was set, I just pushed through. Yes, some days are incredibly challenging, but my choices were so precise that they stopped being choices; they simply became non-negotiable. I continued to make small gains and consistent progress, which ultimately led to great things. Even throughout my twin pregnancy, I continued to train. Of course, this was done with the right guidelines, but fitness had become so ingrained in me that I couldn’t imagine stopping.

      Images supplied

      My Journey To Peak Strength And Fitness

      I’ve reached a point where I feel stronger and healthier than ever before. While I may not be the fastest or lightest, I’m at my absolute fittest and strongest, exactly where I want to be.

      I can perform 10 muscle-ups in a row, clean and jerk 75kg, cycle 50km and effortlessly run 21km if needed. My goal is to be perpetually ready, whether someone asks me to do a triathlon tomorrow or compete in a weightlifting competition.

      My Achievements Along The Way

      I’ve actively participated in numerous events, including several triathlons, Impi Warriors trail runs and many 21km trail and road races. I’ve also tackled the XTERRA South Africa off-road triathlon (an epic experience) and an Adventure Racing marathon.

      In Netball 10s, I’m currently second in South Africa in the Deadly Dozen and top 10 worldwide for the 2025 season. I’m also proud to have qualified for the CrossFit Quarterfinals.

      “It all started with just one failed pull-up, which turned into one proper pull-up, then a few.”

      Competing On The World Stage

      Last year, my husband and I entered the IFBB (International Fitness and Bodybuilding Federation) championship as a mixed pair at the Western Cape tryouts in May. Unsure of what to expect, we competed and advanced to the South African championships. After winning Gold at the SAs in both team and individual categories, we earned our spot at the World Championships in Santa Susanna, Spain.

      I often look back at the pull-ups as a pivotal moment for me. I completed 23 strict pull-ups in 2 minutes! Individually, I placed 4th in the open category and my husband and I secured 5th place in the pairs. With our two other South African teammates, we proudly earned third place in the large team event.

      Standing on the podium at the World Championships was an absolutely amazing feeling – something I never imagined or even aimed for. It all started with just one failed pull-up, which turned into one proper pull-up, then a few, eventually leading us to the World Championships in November 2024.

      Three Principles For A Successful Strength Transformation

      1. Make The Right Decisions

      Choose a fitness routine you genuinely enjoy and can stick with for the long haul. Consistency is key! However, remember that you can’t out-train poor food choices. Nutrition plays a massive role in your success.

      2. Don’t Quit

      As a mom of twins who breastfed for over a year, I know exhaustion. Some days you’ll only have 10% to give, and other days you’ll have 90%. That’s perfectly fine – just don’t stop. If it means walking instead of running, do it. Ten minutes of activity is always better than none.

      3. The Scale Is Just A Guideline

      While muscle weighs more than fat, your waistline will never lie. Pay more attention to how your clothes fit and how you feel. Also, be prepared for moments of weakness. Keep healthy, sweet and savoury snacks on hand, and when in doubt, choose protein.

      Make A Batch Of These Snacks To Keep On Hand When Cravings Hit:

      Dark Chocolate Power Bark

      Photo by Mike Garten

      Pistachio Energy Balls

      Photo by Sam Kaplan

      Flax Energy Bites

      Photo by Nino Schinco More

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      in lifestyle and culture

      Technogym’s new Artis Luxury line is where wellness meets world-class aesthetic design

      by

      Life

      June 23, 2025

      Technogym’s new Artis Luxury line redefines how luxury wellness spaces should look, feel, and function.
      At a time when the Middle East’s fitness landscape is booming, with wellness sanctuaries opening across the region, the demand for elevated training environments is at an all-time high. Technogym’s Artis Luxury answers that call—not just with equipment, but with an immersive, design-led fitness ecosystem that speaks the language of architecture, sustainability, and refined taste.
      Developed over four decades of research into wellness, sport, and health, the Artis line has always represented the pinnacle of Technogym’s offering. Merging Italian engineering precision with high design and innovation, Artis Luxury offers advanced cardio and strength equipment.

      The new Sandstone colour identity, developed by the Technogym Design Center, takes inspiration from the natural textures, offering a visual language that’s minimal and incredibly current. Think less “gym floor,” more private members’ club.
      What sets Artis Luxury apart is its adaptability to the world’s most discerning interiors. Whether integrated into a penthouse-level home gym in Downtown Dubai or the wellness suite of a private Riyadh club, the system maintains perfect visual and functional synergy.

      The line includes six cardio products, 19 strength machines, and 15 Biostrength options, along with the Technogym Checkup station – a smart assessment hub that reads physiological and cognitive data to tailor programmes in real time. Every piece integrates seamlessly, delivering a fully connected, AI-powered experience through the Technogym Ecosystem.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      in fitness and body

      ​The Best Weight-Loss Plan For You, According To Your Favourite Workout

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      When it comes to weight loss, a healthy diet reigns supreme. That said, adding in a regular dose of exercise can help nudge the scale closer toward your goal – as long as you’re fuelling right. But! The right way to approach weight loss can depend on how you get your sweat on, meaning that your workout and weight loss plan should go hand in hand. 

      Why? If you skimp on calories and nutrients, you won’t be able to hit the gym hard enough to actually get much out of your workouts. And forget about recovery! Meanwhile, if you lean too far in the other direction, your weekly run mileage won’t be able to keep up with your caloric intake. Here, experts outline exactly what (and how much) you should be eating according to your workout and weight loss plan of choice. 

      Why Calories Matter 

      First… a note on math. While counting calories is nobody’s idea of a good time, it’s kind of important in weight loss. Of course, hormones, mood and other factors also play a role. However, to lose weight, you must consume fewer calories than you burn. For example, a 2022 study in the International Journal of Occupational Medicine and Environmental Health found that participants who adhered to a calorie-restricted diet experienced significant weight loss regardless of low exercise levels. Generally, women aiming to lose weight should target 1 200–1 500 calories per day, but this varies depending on individual needs and activity levels. So, each workout you prefer means your weight loss plan looks a bit different. 

      READ MORE: Why Am I Gaining Weight During Perimenopause?

      If You Love A Cardio Workout, Try This Weight Loss Plan 

      Endurance-based exercise, such as running, cycling, and swimming, is typically performed at a moderate intensity, which means, to get the most out of every workout, you’ll need slightly more calories than you were before getting your cardio on. According to Marie Spano, a sports nutritionist for the NBA, a good way to estimate your daily energy needs is to first multiply your body weight in kilograms by 2.2, then multiply that by 17. That equals, roughly, how many calories you burn on days you sweat it out. (So, for a 68-kilogram woman, that’s 2,550 calories per day.) 

      Next, subtract 250 to 500 calories to come up with a caloric goal that will allow you to maintain caloric deficit (a.k.a. burn more calories per day than you’re taking in, a requisite for weight loss). 

      Your Eating Strategy 

      In terms of where to get those carbs, Spano recommends eating eight to 10 grams of carbohydrates and 1 to 1.6 grams of protein per kilogram of body weight per day. For the same 68-kilo woman, that works out to 544 to 680 grams of carbs and 68 to 109 grams of protein per day. Note, these are grams of nutrients, not the actual food. For example, one cup of cottage cheese contains 24g of protein.  

      Why so many carbs? Well, even though the body tends to rely more on fat than carbs for energy during lower-intensity, longer-duration cardio sessions, carbs still provide a lot of the get-up-and-go you need, says Dr Kelly Pritchett, assistant professor of nutrition and exercise science at Central Washington University. Great pre-workout options include a chicken sandwich with a banana or some plain yoghurt with strawberries and a handful of walnuts. 

      During your workout, aim to drink 250ml of fluids every 10 to 20 minutes. If you’re exercising for longer than one hour, consider also replenishing your carb stores mid-workout with gels, sport drinks, honey packets, or whole foods that are easy to carry and digest, Dr Pritchett says. Bananas, orange slices, and homemade rice cakes will all help get the job done.

      READ MORE: 14 Foods With More Protein Than An Egg, According To Nutritionists

      If You Love Strength Training Workouts…

      Strength training is a high-intensity activity and calls for a little more energy compared to lower-intensity exercises, Dr Pritchett says. Find your daily energy expenditure by multiplying your body weight in kilos by 2.2, then by 20. (So, for a 68-kilo woman, that’s 3 000 calories per day.) Again, subtract around 250 to 500 from the total to narrow in on a kilojoule deficit that works for you.

      Your Eating Strategy 

      Since every strength workout creates micro-damage within muscle cells, it’s important to hone in on muscle-repairing and -building protein. Eat 1.4 to 1.7 grams per kilogram of your body weight per day, according to Spano. For our lovely 68-kilo woman, that works out to 95 to 116 grams per day. Meanwhile, know that you can get by eating fewer carbs compared to your cardio bunny friends. Shoot for five to six grams per kilogram of your body weight per day (or, if you weigh 68 kilos, 350 to 408 grams).

      The one time your kilojoule balance should lean toward the carb-centric is before and after exercise. Fuel your training session with a carb-focused pre-workout snack like oatmeal or an apple and a stick of cheese. Then, after wrapping up your workout, jump-start your recovery with a meal that blends at least 20 grams of protein with 60 to 80 grams of high-quality carbohydrates. The carbs will actually help get protein in your muscles to minimise breakdown and jumpstart the recovery process, Spano says.

      READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

      If You Love HIIT And Bootcamp Classes…

      Like strength training, HIIT, cycling, treadmill, and bootcamp classes will typically qualify as high-intensity. (They don’t call it high-intensity interval training for nothing.) Therefore, you’ll want to follow the same daily energy guidelines as your strength training counterpart. Again, find your daily energy needs by multiplying your bodyweight by 2.2, then 20, and then subtracting those good ’ole 250 to 500 calories. 

      Your Eating Strategy 

      Aim to get five to six grams of carbs per kilogram of your body weight per day, and 1.4 to 1.7 grams of protein per kilogram of your body weight. To get the most out of an intense workout, it’s important to get enough of the right kind of fuel beforehand, mainly in the form of carbohydrates. “If you don’t have the energy on board, your intensity level will drop,” Spano says. While your body can typically access fat stores quickly enough to keep you going during a longer endurance workout, you’ll drop mid-way through HIIT or boot camp if you skimp on your pre-workout carbs.

      Eat approximately one gram of carbohydrate per kilogram body weight about 2.5 hours prior to exercise, along with a moderate amount of protein, she says. A peanut butter and jam sandwich on whole-grain bread, along with 180ml of yoghurt, is one great option. During your workout, down roughly 250ml of fluids every 10 to 20 minutes.

      READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

      If You Love Pilates, Yoga, Barre & Walking… 

      Since lower-intensity forms of exercise, such as yoga (if you’re into high-intensity yoga, see above!) and Pilates don’t require a ton of energy to perform (unless it’s the weighted or heated or HIIT kind), you won’t really need any extra kilojoules for fuel. If these are your go-to workouts, calculate how many calories you need to work your way toward weight loss by multiplying your bodyweight by 2.2, then by 16, and then subtracting 250 to 500. 

      Your Eating Strategy 

      You’ll be safe if you stick with general dietary recommendations on carbs: 130 grams of carbohydrates. Try to get roughly 20 to 30 grams of protein at each meal.

      One tip: Make sure you’re well hydrated before class, especially if hot yoga is your jam. Spano suggests sipping a drink with electrolytes in between downward dogs.

      This article was originally published on www.womenshealthmag.com  More

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      in lifestyle and culture

      10 calming yoga studios in Dubai to book for weekend reset

      by

      Life

      June 20, 2025

      VIEW GALLERY/ 10 IMAGES
      As International Day of Yoga is celebrated on June 21, 2025, 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