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

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      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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      ​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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      10 calming yoga studios in Dubai to book for weekend reset

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      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

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      How this fitness brand puts design and functionality at the forefront of its mission

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      We discuss changing the game in the fitness industry with Natalie Holloway, founder of Bala.
      How does your morning routine set you up for optimal success and how does this change or not according to your travel schedule?
      Sleep is incredibly important to me – especially with three little ones – so my mornings vary depending on how the night went. No two morningslook exactly the same, and I’ve learned to embrace that. I try to move my body, even if it’s just ten minutes of stretching or breathwork. Movement really helps me feel grounded and ready for the day.
      What was the catalyst to founding Bala and how did you know it was the right time?
      Bala was born out of an idea during a yoga class while traveling to Asia with my husband. We started brainstorming how we could’ve made the class more challenging – and more fun. We saw a white space where workout equipment was either overly masculine or purely functional. We realised the market was saturated with overly serious equipment, but nothing seemed playful or aesthetic. It wasn’t about the “right” time, it was about the right feeling. The idea was drawn on a napkin and the rest is history!
      What learnings did you take with you to equip you for this from previous roles, and how much did you learn as you built the brand?
      I came from a background in advertising, which definitely helped – especially with branding and communication. But honestly, most of the real learning came on the job. Scaling a product-based business is a masterclass in resilience. From navigating manufacturing to understanding community engagement, operations, and logistics – it’s been a hands-on education every single day.

      How would you differentiate Bala from what else exists and what are the key pillars the brand is built on?
      Bala is grounded in the idea that movement should be enjoyable and fun! At Bala, we believe beautiful, functional fitness equipment will change the way you move. Because we understand that your life includes exercise but is not exclusively defined by it.
      What are the core values of your brand?
      Creativity, inclusivity, intentionality, and joy. Those values are woven into everything from our product design to our partnerships. We want people to feel uplifted by the brand – like they’re part of something personal and elevated.
      What was your approach to investment and what would you advise others if they are building a brand themselves?
      We were very scrappy in the beginning. Shark Tank was a pivotal moment for us – not just in funding, but in visibility. My advice to others: know your numbers, understand your customer deeply, and only bring in partners who align with your vision.
      What do you look for in terms of partnerships?
      We look for partners who share our values – wellness, creativity, and authenticity are big for us. But honestly, the most exciting collaborations are often the unexpected ones. Our partnership with PUCCI is a perfect example – playful, bold, and totally outside the box. We love when a collab brings a little surprise and sparks joy in a way people didn’t see coming.
      The colourways you use are super aesthetic. How conscious was design as well as functionality in terms of brand positioning?
      Design has always been at the heart of Bala. We’ve said from the beginning,we’re a design-led fitness brand. We approached our products the way afashion or interiors brand might, thinking carefully about colour, material, and feel. But it wasn’t perfect from day one – it’s been a lot of trial and error, listening closely to our community, and evolving along the way. Over time, we’ve landed on core colours that really reflect who we are (Sea, Sage, Charcoal, Blush, Sand) and we’re so proud of how they’ve become such a recognisable part of the brand.

      How do you approach scaling without compromising on quality?
      We’re very hands-on with our manufacturing partners and have a strong internal team dedicated to quality control. We’d rather grow slowly and maintain integrity than scale fast and lose trust. Quality is non-negotiable for us! With social media constantly changing, how do you stay ahead of the curve? We try not to get caught up in chasing every trend – instead, we stay grounded by listening to our community. Platforms change, algorithms shift, but what doesn’t change is the importance of showing up with intention and authenticity. We adapt where it makes sense, but we really focus on staying true to our brand rather than doing what’s trendy.
      How has being LA-based helped or hindered the brand growth?
      LA has definitely helped. It’s a wellnessforward city with a strong creative pulse. Being here has opened doors to great partnerships, studios, talent, and visibility. That said, we’re conscious of creating a brand that resonates globally – not just in an LA bubble.
      If you could give one piece of advice to your younger self, what would it be?
      Keep working hard. Keep trusting your gut. You are on the right path and it will all pay off in the end to lead you to your dream job and life.
      This is The Self-Care Issue – how do you stay kind to yourself during challenging times?
      As a mother of three, staying kind to myself means giving myself permission to pause. Movement is a big part of how I reset – but so is rest. Whether it’s a walk, a quick stretch, or just five quiet minutes to myself, I try to carve out little moments to recharge. I’ve learned that disconnecting when I need to is just as important as showing up. Taking care of myself helps me be more present – as a mother, a wife, and in my work – so I’ve learned to give myself a lot of grace along the way.

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

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      This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

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      If you’ve spent more time queuing for a treadmill at the gym than Cher Horowitz has spent picking an outfit for school, it’s time to change things up. Most of the time, a packed gym means packed treadmills, spin machines and mismatched dumbbells. But the good news is that you can still score a full workout with one tool that gets very little attention: the humble kettlebell. This full-body kettlebell workout, created by personal trainer Aneeka Buys, is ideal for peak gym time – all you need is one light kettlebell and a small area of floor space. 

      Why This Full-Body Kettlebell Workout Is Perfect 

      This workout not only saves space and equipment, it’s also structured so that you can get the most out of it in a short space of time. Each move is a compound movement, essentially combining two or more workout moves in one. Compound movements mean you’re working more than one muscle group at a time, even though they’re technically only four exercises. Because a kettlebell is generally heavier than one dumbbell, it challenges your core by asking your trunk to compensate for the side carrying the weight. All the moves require core stabilisation and balance, so you’re strengthening and toning that tummy all the time. And by performing big strength movements, you’re building muscle mass, which will help increase your metabolism over time. Move slowly and steadily to maximise muscle activation and focus deeply on activating each muscle as you move. 

      Make It HIIT 

      To add extra spice or a cardio hit, alternate each set with cardio, like high knees, mountain climbers, jumping jacks, bunny hops or lateral jumps over the kettlebell. Go for 30 seconds and repeat. Thank us later. 

      READ MORE: Exactly How To Find The Right Exercise For Your Goals

      How To Pick A Kettlebell Weight 

      Start with a light kettlebell and only go heavier if you can perform all the moves with ease. Keep your core engaged throughout. Remember: this isn’t a race. The goal is to do as many reps as you can in the allotted 40 seconds with good form. If your form is slipping, slow down and do fewer reps.

      Do The Workout 

      Perform all the moves, in the order shown, following this pattern: 40 seconds’ work, 20 seconds’ rest. Once you’ve completed all the moves, rest for 30 seconds up to a full minute, depending on your fitness level, then start at the beginning again. Do five rounds in total.

      In-Out Jump Squat to Single Arm Press

      In-Out Jump Squat to Single Arm Press

      Start standing upright. 

      Then, jump out into a wide-legged stance and squat down. 

      Pick up the kettlebell at your feet and lift it overhead in a single-arm press-up. 

      Lower down to the ground (keep the core and glutes engaged!) and explode back up, switching legs together again, then back down to the squat. Keep going. 

      READ MORE: Three Moves To Progress From Modified To Full Push-Ups

      Crunch To Russian Twists

      Crunch To Russian Twists 

      Start lying down, lower back pressed into the ground, legs out with a slight bend in the knees. Reach arms above your head, holding your kettlebell. 

      Crunch all the way up, then twist your torso to the right, kettlebell slightly touching the floor. Twist left with the kettlebell. 

      Return to centre and lower back to the floor. Repeat. 

      Single-Legged Deadlift With Arm Raise

      Single-Legged Deadlift With Arm Raise

      Keep one leg lifted behind you, one on the floor, slightly bent. Hold your KB in the hand opposite standing leg. 

      Brace your core and hinge (don’t bend!) to lower your torso parallel to the floor, letting the kettlebell lower. 

      Lift back up with control, then raise the kettlebell to shoulder height, arms straight. Return to start and repeat.  

      Renegade Row To Single Arm Reverse Fly

      Renegade Row To Single Arm Reverse Fly 

      Get into a high plank position, pelvis tucked and core engaged. Place one kettlebell next to one hand. 

      With control, lift the kettlebell and lift it into a row, arms bent, core tight, no movement in body. 

      Lower KB, then lift into reverse fly, arms bent and lifting to your side (like a bird flapping its wings). 

      That’s one rep – return to start and repeat.

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

      Watch the workout, demonstrated by PT Aneeka Buys:

      [embedded content] More

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

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      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.
      Reshape Dubai

      This women-only studio delivers targeted transformations through science-backed classes promising “maximum fat burn, beautiful glutes, and energized moods.” Their signature Barre fusion blends ballet techniques with light weights for lean muscle definition, while specialized Booty & Abs sessions and rejuvenating Stretching classes complete the offering. Every session is designed to sculpt while uplifting – because at Reshape, confidence comes as standard equipment.
      @reshape.uae, DIFC and 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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      in fitness and body

      HUAWEI WATCH FIT 4 Series Helps You Train Smarter, Recover Better And Move With Purpose

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      The right wearable doesn’t just keep up with your routine, it elevates it. The new HUAWEI WATCH FIT 4 Series, featuring the HUAWEI WATCH FIT 4 and HUAWEI WATCH FIT 4 Pro, is made for those who take their movement, goals and recovery seriously. From detailed outdoor tracking to all-day heart health monitoring, it’s a powerhouse of insight and motivation, designed to work hard and look good doing it.

      Wellness Goals On The WH June 2025 Digital Cover

      On the cover of our June 2025 digital issue is South Africa’s most decorated Olympian, Tatjana Smith – a four-time Olympic medallist, former world record holder and one of the most successful Olympic breaststrokers in history. You might remember her from our July/August 2024 cover ahead of the Games – and now, she returns alongside HUAWEI to launch the new HUAWEI WATCH FIT 4 Series. A fitting partnership, as Tatjana’s balanced approach to training and recovery echoes everything this next-gen wearable is designed for. With smart features that monitor health, track performance and support your wellness goals in real-time, it’s tech that works as hard as you do, without losing style along the way.

      Performance Meets Precision

      Both the HUAWEI WATCH FIT 4 and HUAWEI WATCH FIT 4 Pro are engineered for all-day wear with a barely-there feel. The HUAWEI WATCH FIT 4 weighs just 27 grams and measures 9.5mm thin, making it perfect for gym sessions, workdays and everything in between. It features a clean aluminium frame and sleek glass face that combine comfort with durability.

      The HUAWEI WATCH FIT 4 Pro brings in pro-grade materials like a titanium alloy bezel, aviation-grade aluminium body and sapphire glass. It’s lightweight at just 30.4 grams, but built tough to support high-performance training and rugged outdoor environments.

      High-brightness Display For Outdoor Clarity

      Both models feature a large 1.82-inch AMOLED display with razor-sharp resolution. The HUAWEI WATCH FIT 4 delivers 2,000 nits of peak brightness, while the HUAWEI WATCH FIT 4 Pro reaches 3,000 nits, ideal for athletes who train outdoors or in direct sunlight. Whether you’re pacing yourself on a mountain trail or checking your splits mid-run, the display stays crystal clear.

      “Partnering with HUAWEI feels natural because, like me, HUAWEI is committed to excellence and innovation. Their emphasis on fitness and technology resonates with my own dedication to a healthy lifestyle and performance and I’m thrilled to partner with a brand that not only leads in technology but also shares my values of perseverance and pushing boundaries,” says Tatjana Smith

      HUAWEI WATCH FIT 4 Keeps You Moving With Purpose

      The HUAWEI WATCH FIT 4 is more than a step counter. It’s a smart training companion that tracks key health and fitness stats in real time. With seven new sports modes including trail running, mountain climbing and cross-country skiing, it’s built for active users who want metrics that matter.

      A new air pressure sensor supports elevation tracking and weather awareness, while the upgraded HUAWEI Sunflower Positioning System provides sharper GPS accuracy, even in dense terrain. For water lovers, the new route tracking for aquatic sports delivers insights like speed, distance and heart rate, all visible post-session via the HUAWEI Health app.

      It also introduces emotional wellness tracking and playful, customisable watch faces that adapt to your mood and mindset. From HRV insights during sleep to motivational nudges during the day, it’s a fitness coach and wellness assistant on your wrist.

      HUAWEI WATCH FIT 4 Pro Is Your High-performance Ally

      With the HUAWEI WATCH FIT 4 Pro, Huawei levels up the game. Advanced Terrain Map Tracking supports detailed offline navigation with real-time alerts, while pro features like Golf Course Mode, Diving Mode and Trail Running Mode offer tailored performance insights.

      The golf tools include GPS-based distance measurements and access to over 15,000 global course maps, while the diving features support depths of up to 40 metres with real-time feedback on depth, temperature, and hover time.

      The HUAWEI WATCH FIT 4 Pro also includes offline contour maps and route-marking functionality for trail runners. Breath-hold training and advanced cardio metrics give you the edge in and out of the water.

      READ MORE: Huawei Just Unveiled Its 2025 Wearables Line-Up – See What’s New

      Smarter Health Tracking For Better Recovery

      The HUAWEI WATCH FIT 4 Pro introduces the new TruSense System, a full-spectrum health monitoring suite offering next-level accuracy across heart rate, blood oxygen, ECG and respiratory rate. It even includes Sleep Breathing Awareness and HRV monitoring during sleep, helping you understand how your body recovers.

      For women, the Pro model offers menstrual cycle insights powered by temperature sensors, with predictions for ovulation and fertility windows based on personalised data. It is a standout feature for women tracking performance across their cycle.

      Battery Built For Endurance

      The HUAWEI WATCH FIT 4 gives up to 10 days of typical use on a single charge, with full charge achieved in just 75 minutes. The Pro model charges faster, fully powering up in only 60 minutes. Both are compatible with Android and iOS, so users across platforms can train with confidence.

      READ MORE: HUAWEI Celebrates Partnership With Tatjana Smith By Offering Exclusive Smartphone Deals

      Customisable To Match Your Mindset

      With sticker-style watch faces, photo backgrounds and editable widgets, the HUAWEI WATCH FIT 4 Series lets you build a home screen that reflects your vibe, your data priorities, and your favourite moments.

      This is wearable tech for the way you train, recover and live. 

      Shop The HUAWEI WATCH FIT 4 Series

      HUAWEI WATCH FIT 4 Pro Colourways

      The HUAWEI WATCH FIT 4 Pro is available in an iconic green, black and blue from R4 999, OR add it to your Vodacom, Telkom or CellC plan from only R149 per month over 36 months. T’s & C’s apply.

      HUAWEI WATCH FIT 4 Pro Black

      HUAWEI WATCH FIT 4 Pro Green

      HUAWEI WATCH FIT 4 Pro Blue

      HUAWEI WATCH FIT 4 Colourways

      Available immediately, the HUAWEI WATCH FIT 4 Series comes in black, purple, white, and grey from R2 999, OR add it to your Vodacom, Telkom or CellC plan from only R99 per month over 36 months. T’s & C’s apply.

      HUAWEI WATCH FIT 4 White

      HUAWEI WATCH FIT 4 Grey

      HUAWEI WATCH FIT 4 Purple

      **WH Partnership More

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      in fitness and body

      Exactly How To Find The Right Exercise For Your Goals

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      There’s nothing more frustrating than working out really hard and not seeing the results you want. The thing is, different kinds of exercise affect the body differently. So if your goal is, say, to get fitter and run a faster parkrun time, you shouldn’t be concentrating on moves that are more geared towards building strength and muscle. That’s why it’s important to find the best exercises for your goal.

      To Get Fit, Try…

      Best Exercises: swimming, cycling, spin class, aerobics

      If you’re starting to exercise for the first time, it’s a good idea to build your fitness base with an accessible, low-impact activity. Spinning may sound hectic (and it can be!), but you don’t need fancy gear to do it and the adjustable bikes allow you to tailor the class to your own level of fitness. What’s more, “cycling increases your cardio fitness, muscle strength and endurance and joint mobility, while decreasing stress and body fat,” says Ceri Hannan, head of product development at Planet Fitness.

      Also great for beginners: Swimming, one of the most underrated but genius low-impact workouts out there. Swimming improves your balance, coordination and posture and comes with low injury risk, says Hannan. Plus, it’s a potent fitness modality, because you’ll be moving against the water as resistance – that’s muscle development – while boosting your heart rate with faster strokes and longer laps.

      Another low-option cardio option is bodyweight workouts (hello, old-school aerobic class!). The combination of constant stepping and dynamic arm movements incorporates the entire body, improves coordination, and gets the heart rate way up, improving cardio fitness levels.

      If Your Goal Is To Get Strong, Try…

      Best Exercises: Callisthenics; strength training; Pilates

      Strength training is essential – so kudos for wanting to get strong! Not only does weightlifting build a toned, sexy figure, it also slows down the ageing process, says Hannan. “As we get older, the body naturally loses muscle mass and bone density. Strength training addresses this,” he says.

      Multiple modalities in strength training exist: CrossFit classes often offer beginner classes which go over the best lifts and focus on creating great technique – so try one if you’re new to weight training.

      If the idea of entering the weights area seems daunting (we don’t blame ya), bodyweight training (a.k.a. callisthenics) is a brilliant way to build strength and lean muscle without lifting a single piece of iron. Plus, you can start working towards cool moves like pull-ups. And, callisthenics also focuses on mobility, so you’ll improve flexibility and all-over strength.

      If you’re trying to focus on a stronger core, we can’t recommend Pilates enough. Even without a reformer, Pilates focuses on your breath, coupled with the abdominal muscles, forming the foundation of each movement. Bottom line: you’ll work hard.

      READ MORE: Can Pilates Double As Your Strength Training Workout?

      To Lose Weight, Try…

      Your Best Exercises: High-intensity interval training (HIIT), triathlon training

      If you already hit the gym fairly regularly, but you still have a muffin top bulging over your jeans, it’s time to change things up. Might we suggest a bold new goal? “Weight loss may not be what springs to mind when you think of triathlon training, but the combination of swimming, cycling and running – known as cross-training – is a sure way to guzzle calories. And, it will make you fitter than you’ve ever been in your life,” says Hannan. You can do it all indoors in the gym, too.

      If it still sounds too hectic, high-intensity interval training (HIIT) is known for fat loss. For the uninitiated, HIIT is made up of short bursts of intense activity that take up maximum effort. Following this, there is a small period of rest for recovery, and then the cycle repeats. Per research, it’s more fun than steady-state cardio and can result in significant body composition (read: weight loss!). Plus, you’ll keep burning kilojoules long after your workout has ended – as in, up to 12 hours later! Yowzer.

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

      To Get Flexible, Try…

      Your Exercise: yoga

      Don’t be fooled into thinking yoga is all deep breathing and zenning out. Getting into those poses will challenge your muscles and do wonders for your flexibility, even if you can’t touch your toes right now. There are many types of yogic practices, too, from Bikram (26 set positions performed in a heated room) to relaxing Yin, fiery Ashtanga and even Pilates fusion. Yoga is also great for addressing anxiety, depression and back pain.

      READ MORE: 9 Winter Workout Gear Essentials That Cost Under R500 More