Fitness

Subterms

    Latest story

    138 Shares

    30 Plank Variations That Will Transform Your Core From A Trainer

    by

    I’ll admit, I sometimes sigh when an instructor cues up a plank. I know, they will *always* burn. Planks are a classic core move for a reason and offer so many benefits.

    “Planks target and strengthen the core muscles, including transverses abdominals (the deepest abs muscles), rectus abdominis and the internal and external obliques, so in simplest forms, a simple plank will fire up all of your core muscles,” says Jade Morning.

    But planks are also kind of, well, boring. Holding a plank for 30 to 60 seconds means I have nothing but the floor to distract me from that deep burn quaking up through my whole bod. The burn is a good thing; the boredom is not. The good news, though, is that there are tons of plank variations to spice things up depending on your skill level and core strength.

    Meet the experts: Jade Morning, CPT, is a certified personal trainer and Alo Moves instructor. Kaisa Keranen, CPT, is a NASM-certified personal trainer and the founder of KaisaFit.

    Plank variations don’t just target the core, either. Many will also strengthen other muscles, like your quads and glutes and can reduce back pain, improve posture and increase balance, she explains. To maximise your gains, Morning suggests incorporating plank variations into your weekly workout routine *at least* three times a week.

    “I recommend finishing each workout with core activation, so doing a plank challenge before heading out of the gym would be ideal.”

    Once you’ve nailed proper plank form, it’s time to have some fun to the tune of the 30 best plank variations.

    1. Down Dog To Knee Drive

    How to:

    Start in a high plank position.

    Lift hips into a downward dog position.

    At the same time, lift right foot from the ground and extend right leg toward the ceiling while keeping hips square.

    Return to plank, driving right knee to tap right elbow.

    Continue for 30 seconds.

    Repeat on the opposite side.

    2. Side Plank Crunch

    How to:

    Start in a side plank on right forearm with left arm bent and hand resting behind head and legs extended, feet stacked. Head to heels should form a straight line.

    Bring left knee toward left elbow in a crunch, engaging obliques as you do.

    Return to start and continue for 30 seconds.

    Repeat on the opposite side.

    3. Side Plank Knee Raise

    How to:

    Start in a side plank on right forearm with left arm extended overhead.

    Slightly lift left foot and bend knee to bring it forward and up to hip height while swinging left hand down toward shin.

    Reverse the motion to return to start and continue for 30 seconds.

    Repeat on the opposite side.

    4. Side Plank Toe Tap

    How to:

    Start in a side plank on right forearm with your left arm toward ceiling.

    Slightly lift left foot and swing it forward while bringing left hand to tap toes.

    Return to start hovering left foot over right and continue for 30 seconds.

    Repeat on the opposite side.

    5. Forearm Plank Saw

    How to:

    Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.

    Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.

    Then shift forward to bring chest beyond elbows and heels slightly forward.

    Continue moving back and forth for 30 seconds. (Toes and forearms stay rooted to the mat throughout.)

    6. Forearm Plank With Knee Touch

    How to:

    Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.

    Slowly and with control bend and lower right knee to touch mat.

    Reverse the motion.

    Repeat with left knee.

    Continue alternating for 45 seconds.

    7. Plank Knee-To-Elbow

    Why it rocks: Your obliques work extra hard as you pull your knee to your elbow in this move, which is a staple in many a yoga flow.

    How to:

    Start in high plank position.

    Lift left foot up off floor and drive toward left elbow while keeping hips level and back flat.

    With control, reverse movement to return to start.

    Repeat on the other side. That’s 1 rep.

    Modify it: Drop into a tabletop position and complete the movement from there, pulling one knee to the corresponding elbow, says Jones.

    8. Bird Dog

    How to:

    Start on all fours with knees under hips and wrists under shoulders.

    Engage core and lift left arm and right leg off the mat at the same time, keeping hips level and core engaged so back doesn’t arch.

    Slowly return to start.

    Repeat on the opposite side. That’s 1 rep. Complete 10 reps.

    9. Plank Hip Dips

    How to:

    Start in a forearm plank position with elbows under shoulders and knees, hips and torso in a straight line.

    Drop right hip toward the floor, then return to centre.

    Immediately drop the left hip toward the floor.

    Continue alternating for 45 seconds.

    10. Plank Shoulder Tap And Jack

    How to:

    Start in a high plank position with knees, hips and shoulders all in a straight line.

    Simultaneously tap right hand to left shoulder and jump feet out wide.

    Simultaneously jump feet together and replace hand on the mat.

    Repeat with the left hand to right shoulder. Continue repeating for 45 seconds.

    READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

    11. Side Plank Thread The Needle

    How to:

    Start on left side with left forearm on mat and knees bent.

    Raise right arm toward ceiling and lift hips up and away from the floor until body forms a straight line from head to heels.

    Keeping hips lifted, rotate left arm down and underneath torso and allow gaze to shift toward the floor.

    Reverse the movement to return to start.

    Continue repeating for 30 seconds, then switch sides and repeat.

    12. Forearm Plank Knee Tap

    How to:

    Start in a forearm plank, with elbows under shoulders, head and spine in line and back flat.

    Without moving hips, slowly bend and lower both knees to the ground with control.

    Gently tap the mat and straighten legs back out.

    Continue repeating for 45 seconds.

    13. Plank Jumps

    How to:

    Start in a high plank position with knees, hips and shoulders all in a straight line.

    Bend knees and jump both feet in toward arms.

    Jump both feet back and extend legs to high plank position.

    Continue repeating for 45 seconds.

    14. Plank Up Downs

    How to:

    Start in a high plank with back flat and shoulders over wrists.

    Lower right forearm to the mat.

    Lower left forearm to the mat and pause in the forearm plank position.

    Place right hand on the mat and press to straighten right elbow.

    Place left hand on the mat and press to straight left elbow into high plank.

    Continue repeating for 30 seconds.

    15. Side Plank Hip Dips

    How to:

    Start in a side plank on right forearm with left arm extended toward ceiling. (Holding a dumbbell in left hand is optional.)

    Use obliques to lower hips toward the mat with control.

    Reverse the movement to return to start

    Continue repeating for 30 seconds, then repeat on the opposite side.

    16. Single-Leg Knee Drive to Kick Out

    How to:

    Start in high plank position with shoulders over wrists and body in a straight line.

    Drive right knee to tap right elbow.

    Straighten right leg back and up without moving hips.

    Lower right foot to return to start.

    Continue for 30 seconds, then repeat on the opposite side.

    17. Quad Hold Knee Taps

    How to:

    Start on all fours, in tabletop position.

    Lift knees to hover two inches off the ground.

    Squeezing core and keeping back flat, lift right hand and left foot and tap left knee.

    Return right hand and left foot to floor.

    Then, lift left hand and right foot and tap right knee.

    Replace left hand and right foot on the amt.

    Continue alternating for 45 seconds.

    18. Bear Plank Shoulder Tap

    How to:

    Start on all fours, in tabletop position.

    Lift knees to hover two inches off the ground.

    Squeezing core and keeping back flat, lift right hand and tap left shoulder.

    Replace right hand on the floor.

    Repeat with opposite side.

    Continue alternating for 45 seconds.

    19. Side To Side Plank Hops

    How to:

    Start in a high plank position.

    Jump both feet toward left elbow, then return to the center.

    Repeat on the opposite side.

    Continue alternating for 45 seconds.

    20. Sprawl

    How to:

    Start in a high plank position.

    Jump feet in toward hands, planting them behind or just outside arms.

    As soon as feet come in, lift chest into a low squat position.

    Raise arms next to ears.

    Place palms down on the ground and jump back to start.

    Continue for 45 seconds.

    READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

    21. Forearm Plank

    How to:

    Start on forearms and knees with elbows under shoulders and palms pressing into the mat.

    Extend legs straight and lift hips so body forms a straight line.

    Hold the position for 45 seconds.

    22. Scapular Pushup

    How to:

    Start in a high plank position, with shoulders stacked directly over hands.

    Engage core and glutes, inhale and squeeze shoulder blades (scapulae) down and together in your upper back.

    Exhale and separate scapulae again, with back moving upward to the starting position.

    Repeat for 45 seconds.

    23. Modified Side Plank

    How to:

    Lie on right side with legs bent at 90 degrees, right elbow directly under shoulder and left-hand palm down.

    Lift hips off the mat, keeping right knee and right forearm and elbow in contact with the ground.

    Hold the position for 30 seconds.

    Repeat on the opposite side.

    24. Side Plank

    How to:

    Lie on right side with legs bent, right elbow directly under shoulder and left-hand palm down.

    Lift hips off the mat, extending legs to form a straight line from head to heels.

    Hold the position for 30 seconds.

    Repeat on the opposite side.

    25. Renegade Row

    How to:

    Start in a high plank position holding a pair of dumbbells with hands under shoulders and feet wider than shoulder-width apart.

    Drive left arm into the floor, stiffen entire body and row the right hand up and to the side of rib cage—elbow should be pointed up and back.

    Pause for a second, then keep body stable as you slowly lower back to the starting position.

    Repeat on the opposite side and continue alternating for 45 seconds.

    26. Plank Jacks

    How to:

    Start in a forearm plank position with elbows under shoulders and palms pressing into the mat.

    Engage core and jump both feet out wide to each side.

    Quickly jump both feet back in together to the starting position.

    Continue jumping in and out for 45 seconds.

    27. Plank Punches

    How to:

    Start in high plank position with shoulders over wrists and body in a straight line, back flat.

    Lift left hand and punch forward with force, while keeping back and hips stable.

    Replace hand on mat.

    Lift right hand and punch forward with force, while keeping back and hips stable.

    Continue alternating for 45 seconds.

    28. Reverse Plank

    How to:

    Start by sitting on the ground and prop yourself up on hands (hardest) or forearms (easier).

    Keep elbows in line with shoulders and fingers facing toward feet. Extend legs out in front of you (harder) or bend knees (easier). Raise hips so your body forms a straight line from ankles to chest and hold for 5 to 30 seconds.

    29. Plank Jacks

    How to:

    Start in a high plank position with wrists under shoulders and palms pressing into the mat.

    Engage core and jump both feet out wide to each side.

    Quickly jump both feet back in together to the starting position.

    Continue jumping in and out for 45 seconds.

    30. Classic Plank

    How to:

    Start on the floor on your hands and knees.

    Place your hands directly under your shoulders.

    Step your feet back, one at a time. (For more stability, bring your feet wider than hip-distance apart and bring them closer for more of a challenge.)

    Maintain a straight line from the top of your head through your heels, gaze down just above your fingertips.

    Now, tighten your abs, quads, glutes and hold. Think about digging through your heels, squeezing your quads and keeping everything nice and tight. (If you feel your body shake, that’s a good sign you’re creating enough tension from head to toe.)

    This article by Andi Breitowich & Ashley Mateo was originally published on Women’s Health US. More

    More stories

    • 163 Shares

      in lifestyle and culture

      Not a fan of the gym? Here’s 6 home workout programs to try

      by

      Life

      by Sarah Joseph
      2 hours ago

      The best apps for starting a new regime, and staying on it. Track your progress and stay motivated with daily check-ins and goal setting designed to optimize your output.
      Nike+ Training Club

      Train form the comfort of your living room with workout routines, nutrition advice and expert help to improve your overall health and wellness, fast.
      For more information visit nike.com
      Sworkit

      With more than 400 unique workouts designed to provide an innovative fitness experience, so whether you’re an absolute beginner, intermediate, or advanced, Sworkit makes it simple to get in shape and stay in shape.
      For more information visit sworkit.com 
      Melissa Wood Health

      Using special techniques, the MWH method sculpts beautiful long lean lines throughout your entire body using precise, low impact movements to give you a toned figure.
      For more information visit melissawoodhealth.com 
      STEPPI

      This homegrown UAE app unites residents by helping them join citywide fitness challenges or embrace private ones to complete different fitness goals every day.
      For more information visit steppi.com
      LES MILLS ON DEMAND

      From beginner to advanced plans, the app has workouts, which are scientifically designed to achieve results with world-class instructors doing array different workouts.
      For more information visit lesmills.com 
      SWEAT

      Led by celebrity trainers such as Kayla Itsines, Kelsey Wells and many more making it the world’s largest female fitness community to help women feel stronger each week with a host of workout videos to weekly meal plans.
      For more information visit sweat.com 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied, Instagram, Feature Image: Getty More

    • 150 Shares

      in fitness and body

      The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

      by

      Forget raising the bar – put your feet up, woman! Seriously, we mean it when we say put.your.feet.up. “Lifting them onto a step or bench is the simplest way to build strength faster,” says strength and conditioning specialist Don Bahneman. Yup, you *can* sculpt a better body without lifting a dumbbell. All you need: this bodyweight home workout.

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      How Does Putting Your Feet Up Build Muscle?

      It boils down to basic physics: for upper-body exercises, this tweak changes the angle of the exercise and forces your muscles to work harder to support your body weight.

      For lower-body moves, raising your feet increases how far you have to move with every rep (aka your range of motion), which calls more muscle fibres into action. And for all moves, your core has to work harder to keep you stable and locked into position.

      The 15 Minute Bodyweight Home Workout

      Instructions: Complete the exercises in this bodyweight home workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to five rounds.

      Make it harder: Feeling extra fired up for your bodyweight home workout? Increase the cardio challenge by adding 30 seconds of star jumps or running in place between each move. Get the best out of your chill with this couch workout.

      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

      1. Bulgarian Split Squat

      Stand about 60 centimetres in front of your couch and extend your left leg behind you, placing the top of your foot on the seat (A). Keeping your chest upright and core tight, bend both knees to lower your hips as much as you can (B). Push through your right heel to return to start. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      2. Travelling Plank With Leg Raise

      Get into push-up position with your toes on the couch (A). Raise your right arm and rotate your torso to the right until your feet are stacked and your body forms a T. Without dropping your hips, lift your right leg (B). Hold for 20 seconds. Reverse the movement to return to start and hold for 20 seconds, then repeat on the other side.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      3. Single-Leg Hip Thrust

      Lie on your back on the floor in front of your couch with your left heel on the edge, knee bent about 90 degrees and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

      4. Reverse Inch Worm

      Get into push-up position with your toes on the couch (A). Bracing your core and glutes, slowly walk your hands towards the couch, lifting your hips into the air and keeping your legs as straight as possible (B). Pause, then walk your hands back out to start. Make it harder by adding a push-up here. That’s one rep. Do four to eight.

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

    • 150 Shares

      in fitness and body

      Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

      by

      Picture someone hunching over their keyboard for the majority of the day, shoulders creeping up towards their ears. Does that hypothetical person sound a lot like you? We’re all guilty of being that person at some point or another. And while we should be more vigilant about sitting up straight, it’s easy to forget when you’re rushing towards that 3pm deadline. That’s why we found four simple shoulder strength exercises that will help you get better posture in very little time.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Why You Should Strengthen Your Shoulders For Better Posture

      Building up your shoulder strength and mobility will help counteract that urge to hunch, even when you didn’t even realise you were doing it.

      “The shoulder is the most mobile joint in the body, which means there are a lot of things that can go wrong with it,” says physiotherapist Mike Riccardi. “If your shoulders hurt, it’s probably from a combination of a few things, because the shoulder joint is complex. But the one overarching cause is poor posture.” (Did we just see you straighten up?)

      The key to beating the hunch is to increase shoulder mobility and build shoulder strength. But you don’t just want to target your traps and anterior deltoids (the showy muscles that you obviously think of as ‘shoulders’). Remember how the shoulder is a complex joint? It also has a whole lot of muscles round back that help stabilise the joint and pull your shoulders back and down away from your ears.

      The Workout: 4 Shoulder Strength Exercises For Better Posture

      These four simple exercises from coach Lushwill Rossouw will help you get there.

      You need: Barbell, two medium to heavy dumbbells and a PVC pipe (don’t have one? A broom or mop will do too, as long as they’re not heavy).

      READ MORE: Try This Shy Girl Upper Body Workout If You Lack Confidence At Gym

      1. PVC Pipe Complex

      Good for: Mobility Do: 3 sets of 5 reps of each move

      This is a great warm-up to do before any upper-body workout that’s going to be using your shoulders because it targets different muscles around the joint. The first part hits the traps and anterior deltoids in the front and on top of your shoulders, while the next two hit the muscles at the back.

      2. PVC Pipe Shoulder Rotations

      Good for: Mobility Do: 10

      Another good warm-up, this move takes the joint through its full range of motion. The wider apart your hands, the easier it will feel. Your goal is to warm up, not become a contortionist!

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood ASAP

      3/ Push Press

      Good for: Strength Do: 3 sets of 6-8

      Lifting any weight above your head is an easy way to strengthen your shoulders. They difference here is that your stabiliser muscles have to work to control the clumsy barbell. Using your legs for a little boost helps you lift a heavier weight than you would with shoulder strength alone. The real work is controlling that barbell at the top and on the way down and that’s where those rear stabilisers come into their own. Bonus: It’ll also do wonders for your core and triceps.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain

      4/ Dumbbell Press With Isometric Hold

      Good for: Strength Do: 3 sets of 5

      Pushing the weights overhead will sculpt those showy muscles at the front and on top of your shoulders, making them look seriously toned and sexy. But here’s the catch: Once they’re overhead, hold them up there, with straight arms, for a count of three. This brings your stabilisers into play to keep the joint, well, stable. Bye-bye hunch, hello toned upper back! More

    • 100 Shares

      in fitness and body

      18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      by

      When it comes to exercise, one rule is paramount: you’ve got to enjoy what you do, whether that’s hitting balls playing padel, swimming or dancing. Whatever your movement, study after study confirms that the more you enjoy exercising, the more likely you are to continue. These six trainers champion feel-good workouts and will inspire you to move more in a way you truly enjoy.

      Kirsten Johnson

      Everything about Kirsten Johnson’s workouts screams joy. Her dance-inspired workouts are all about rejoicing in the way your body can move.

      An ex-dancer and founder of the Find Balance Kindly workout app, a series of dance-inspired functional workouts, she muses: “Growing up in the harsh dance industry, I was very aware of how words, comments or corrections could either encourage or deflate me as an artist. The classes on my app are all real-time, follow-along workouts so that I can encourage and motivate through positive affirmation.”

      Why Does Kirsten Love Feel-Good Workouts?

      “I believe that movement is medicine,” says Johnson. “Being able to move your body every day is such a huge blessing and showing up for yourself, even on the hard days, is an act of self-love and gratitude, which is something I think we should practise daily.”

      Try Kirsten’s Workouts

      READ MORE: 20 Fitness Apps To Kickstart Your Wellness Journey

      Teal Hogg

      Teal Hogg’s workouts are all centred around lifting heavy while treating your body kindly. That also means tailoring your workouts around your menstrual cycle to accommodate your body’s ups and downs. Find her workouts on her Hustle Fit app. How’s that for feeling good?

      “Learning to understand and work with, and not against, the natural hormonal fluctuations as a woman has been the most empowering thing I’ve ever done for myself – and for other women as well. Instead of shying away from the stigma of periods, we’re starting to honour the beauty of the female body.”

      Why Does Teal Love Feel-Good Workouts?

      “Not only is it nice to feel good from working out but it’s actually essential for women to train according to how they feel, because of our continuous hormonal fluctuations,” says Hogg.

      Try Teal’s Workout

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      Nomvula Khuzwayo

      Nomvula exploded on our Insta feeds some time ago with her always-happy dance moves. She also champions tough-as-nails workouts, while doing it with a smile. Who doesn’t love a challenge?

      “I dance – a lot! I don’t have to preach anything to my followers, they can see from the joy I exude in my videos that the lifestyle I live has a positive impact on my life. They love that and they too want to have that kind of energy.”

      Why Feel-Good Workouts Work For Nomvula

      “The more people feel good, the more motivated they are to live, work and be present members of society,” says Khuzwayo. “Most of the workouts I post are full body, which allows those with busy lives to get a workout in without having to focus on one muscle group at a time.”

      Try Nomvula’s Workouts

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      The Movement Lab

      Pilates is having a hot moment. But Pilates with upbeat music? Now that’s even hotter. The Movement Lab, with trainer Jessica Mandel at the helm, offers this in buckets: fun, feel-good Pilates set to thumping good tunes. We’re sold – and we’ve been for a while!

      “Feel good movement is at the heart of each of our classes. Our repertoires are designed around functional movement patterns – ensuring we can move through life confidently, pain-free and efficiently. We want people to find joy and fun in their workouts,” she explains.

      Why Jess Loves Feel-Good Workouts

      “For years, I didn’t consider myself sporty or fit because I hadn’t found an exercise routine that I loved,” reflects Mandel. “It wasn’t until I did my Pilates Instructor Training that I fell in love with movement. I leave every class feeling better than when I walked in and I look forward to moving my body.”

      A Peek At The Movement Lab’s Classes

      READ MORE: Step Into Your Best Shape With The WH Walking Challenge

      Takkies

      Cover star Takkies stole our hearts when she entered the WH Next Fitness Star competition back in 2016. Years on, her dance classes, centred on self-love and body positivity, continue encouraging women to love their bodies in all shapes and forms.

      Find her workouts at a Rockingnheels studio in Joburg, with a team holding down the fort while she runs the London classes. “I create a safe space where women can come, let go and just be. There’s so much power in being in a space where you feel comfortable enough to be yourself, accept yourself or even to be able to find out things you love about yourself,” she says.

      Why Does Takkies Love Feel-Good Workouts?

      “I feel that you have a more positive approach to life, people and all that you do when you feel good,” says Takkies. How you feel contributes so much to what you pour out into the world. I also believe that we can tackle anything that life throws at us a little better when we feel good.”

      Try Takkies’ Workouts

      READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

      Lisa Raleigh

      Lisa Raleigh literally bounces for joy. Her workouts, called bounti, which take place on the rebounder, will have you feeling like a kid again – while working all the major muscle groups on one tiny feel-good tramp.

      Find her classes in Joburg.“bounti rebounding takes you right from the absolute basics of, not just rebounding, but fitness as a whole. Rebounding is a low-impact, totally enjoyable way of becoming fitter, stronger and happier! We’re literally guiding our clients towards jumping for joy,” she enthuses.

      Why Lisa Loves Feel-Good Workouts

      “Movement that heals, not harms is our business mantra when it comes to downloadable workouts, programmes and classes,” Raleigh explains. “The goal is restorative exercise that gives you an effective workout, while also being kind to your body. Who said no pain means no gain?”

      See Lisa’s Workouts More

    • 200 Shares

      in fitness and body

      “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

      by

      When it comes to a weight loss journey, breaking bad habits is not easy. But sometimes, having a bit of grit and loads of consistency can yield amazing results. This is how Liz Dumagude found her freedom and lost over 30kg.

      Liz’s Weight Loss Journey:

      What Led To Liz’s Weight Gain

      Elizabeth Dumagude, a “reformed party girl, ” loved eating and drinking. “I would go out every weekend and drink excessively, which led to me eating any and everything in sight,” she explains. “I would have a Steers Wacky Wednesday meal every Wednesday, multiple McDonald’s meals or pizza from Friday through Sunday, whilst mindlessly snacking on chips, chocolates and so on.”

      Eventually, her lifestyle caught up with her when she spotted a holiday picture of herself. She weighed 85kg and was unhappy. “I could hardly recognise the person I was looking at,” she notes.

      Things had come to a head: she felt uncomfortable in her body and was exhausted. “My clothes had tripled in size, and I kept eating my feelings,” she says. “I joined a gym the very next day.” 

      READ MORE: Here’s How Better With Balance Influencer Michaela Mallett Healed Her Relationship With Food

      How Liz Changed Her Life And Lost 31kg

      She’d found a small gym in Sunninghill and started attending their group fitness classes three times a week. “I would rotate between 45-minute high-intensity cardio classes, spinning and boxing,” she says. The biggest change? Elizabeth had stopped going out partying as much – which meant far fewer junk food excursions. 

      After some time, she decided to hire a personal trainer to really fine-tune her new nutrition. She’d also set herself a new goal: to venture into the weights section at the gym. (If this is your goal too, check out our beginner’s guide to weightlifting here).

      For breakfast, Elizabeth opted for oats, snacked on rice cakes and swapped out the burgers for stir-fried veg with rice. Her lifestyle had done a complete 180, too. “I swapped out all my sodas for sugar-free options, added sugar-free jelly, puddings and, sweets for my sweet tooth and opted for red wine or a gin and sugar-free tonic when I went out with friends,” she explains.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      How Liz’s Transformation Changed Her Life

      Six years on, Liz has not only lost the weight (she now weighs 54kg), but has carved out muscle that enabled her to compete in fitness competitions. This year, she placed first as the 2023 IFBB SA Regional, National & Overall Wellness Champion.

      Mostly, she just feels so much better for it. “I am so much stronger and fitter; taking the stairs doesn’t feel like a chore anymore,” she says.

      “Now, I focus on how I look and feel, how my clothes fit and how I am progressing in the gym.”

      READ MORE: TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?

      Liz’s Weight Loss Tips For Someone Starting Their Weight Loss Journey

      1. Be Patient

      “This is a weight-loss JOURNEY, you will make mistakes along the way, but keep going!”

      2. Eat In Moderation

      “You do not need to cut out any food groups to reach your goals.”

      3. Get Moving!

      “Find an activity that you love. You don’t need to be in the gym if that is not what you enjoy.” More

    • 150 Shares

      in lifestyle and culture

      5 ice baths in Dubai to keep you cool after a workout

      by

      Life

      by Sarah Joseph
      58 mins ago

      Looking to cool down after an intense workout session?
      Here are five of the best ice bath spots to visit in Dubai to calm your muscles and to ensure you’re ready for the next HITT or spin class.
      Embody Fitness

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

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

      Plunge into the icy cool waters at the Ice Bath at ReFIVE Spa Palm Jumeirah. After quickly becoming one of the top wellness treatments, this cold-water immersion action has an array of epic benefits including faster muscle recovery, improved sleep patterns, stress reduction and even boosting immunity. With the assistance of the trained therapists, you immerse for as long as your body needs while coaching you through with breathwork and meditation exercises. Located at Five Jumeirah Village, the Ice bath therapy is priced at Dhs125 per session.
      Boxica

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

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

    • 150 Shares

      in lifestyle and culture

      ‘Creating a lean body requires having muscles’: Fitness instructor Courtney Black shares

      by

      Life

      by Sarah Joseph
      3 hours ago

      How fitness instructor Courtney Black is revamping the fitness industry with her own personal journey.
      What do the first 30 minutes of your day look like, your morning routine?
      I wake up super early, some mornings before 5am. I love waking up before anyone else has started their day and making the most of my mornings. I find such calm in knowing I can get my workouts filmed, have a coffee, plan my day ahead and not have any interruptions.
      How did you get into personal training?
      I first went on my personal training course to learn how to lose more weight. This was at the height of my eating disorder. I struggled in my relationship with food for many years and used fitness as punishment. Under-nourishing my body and constantly seeing fitness as a way to out work any food I had ate. I lost so much of my spark, my personality, and my joy for life. I knew I needed to make a change and when I started to study fitness and nutrition, I realised just how little I knew. I wanted to be the best version of myself and help women become the best version of themselves too.
      What makes your programme different to all the ones out there?
      I focus on getting fit and feeling your best. Feeling happy and healthy with me by your side every step of the way. I focus on the personal approach to fitness and my app allows me to train in real time with my subscribers and makes one-tone personal training more affordable and easily accessible with my workouts being focused on home workouts making working out easily accessible and sustainable for the busy working woman, the mothers, the people who have gym anxiety and people who simply do not want to pay for a gym membership. I change people’s lives not only by the way they look but also by the way they feel. They love fitness and look forward to their workouts.
      What advice would you give to women who struggle to stick to a diet/exercise regime because they are always on the go or because they live such busy lives?
      That’s exactly why I created my app. The workouts are quick, effective, and will transform your body, but they also are so easily accessible. We do not need to overcomplicate fitness. Planning your week is super important and so is prioritising time for your workouts. Sometimes things will come up and this will change but having a solid plan is so helpful. Nutrition is simple when you plan ahead of time also, prepping meals or having your favourite healthy deliveries on hands when you haven’t been able to cook. Make food choices that you know are going to help you achieve your fitness goals but also give you energy, make you productive at work and glow from the inside out!
      How important do you think diet or exercise is to make a change to your body?
      Your workout is such a small percentage of your day. What you do around that workout is what matters most. If you push yourself during your workouts but you are not fuelling around them, you will not recover quickly and be able to perform at your best. If you aren’t eating well and prioritising high protein, high fibre and healthy fats you will not feel and look your best. You need whole foods and soul foods. Having a healthy diet is also having a balanced diet so allowing room for foods that also make you happy is key.
      “For me, having an abundance of health and happiness is key to living a good quality life. It will make you more productive, more energised, more open to trying new things”

      Your fitness app Courtney Black contains everything from homeworkouts to healthy recipies – where do you get inspiration from?
      I have always loved creating new workouts that people will enjoy. Making fitness fun has always been a passion of mine so thinking of new workouts and filming for my app is so rewarding for me. Seeing the incredible life changing transformations is a bonus. I listen to my audience, I listen to what they want from their workouts, what they enjoy and how they want to feel and I work from there. I get my inspiration from my subscribers and my followers and build my workouts from there. Food has always been such a huge passion of mine, I love finding ways to make healthy food extremely delicious. This is really easy to do and that’s why I post recipes to my Instagram and my app.
      Cardio or strength training – which do you think is more important?
      Both are important for different reasons. Cardio keeps us fit, our hearts healthy and gives us those endorphins that make us feel great. Cardio should be done alongside strength training for optimal results. Even if your goal isn’t weight loss, cardio is so beneficial to our health (this could even be going for a walk). Strength training is what gives our bodies shape. Creating a lean body requires having muscle. Women are sometimes scared to lift weights because they are afraid of getting bulky but infact this is what is going to give the toned look. My transformative method of training includes strength and conditioning to build a healthy and strong body, a strong core and transformed physique.
      What is your own personal approach to health and fitness?
      I love pushing myself out of my comfort zones. What doesn’t challenge you, doesn’t change you. You will never progress in your fitness journey if you aren’t ready to be uncomfortable. Change is always uncomfortable. It’s also so rewarding.
      This is The Abundance Issue – how do you focus on an abundance mindset?
      You can never have enough health. You can never be too healthy. You can never focus on your health and mindset enough. For me, having an abundance of health and happiness is key to living a good quality life. It will make you more productive, more energised, more open to trying new things. Having the mindset to always feel your best is a winning mentality.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      April’s – The Abundance Issue with Louis Vuitton – Download Now
      Images: Supplied More

    • 163 Shares

      in lifestyle and culture

      Biohacking 101: Wellness expert Dr Frank Lipman shares all you need to know

      by

      Is biohacking a breakthrough or a buzzword?
      The quest for longevity and living a better life are getting a lot of airtime in the wellness space. Those who are in the know are turning into biohacking, also known as do-it-yourself biology, to optimise their physical and mental health through technology, medicine and science.
      The term itself may seem like a daunting subject if you’re getting started so Emirates Man have asked the expert: Dr Frank Lipman, functional and integrative medicine specialist at Wellth, a Dubai-based holistic wellness hub on Al Wasl Road, Jumeirah 2, to share all we need to know about biohacking, how it works and what it could do for you.

      What do the first 30 minutes of your day look like, your morning routine and non-negotiable practices?
      I try to meditate for 20 minutes first thing in the morning. I then exercise most days, either weight training, riding the bike or going for a long walk. I usually have a cup of black coffee only throughout the day and I have my first meal around noon.
      Biohacking is using science, technology, nutrition and lifestyle to optimise one’s health. It’s such a loose term – what does it exactly mean and is it a good idea?
      Do-it-yourself biology is also referred to as “biohacking.” Biohacking, is basically about finding clever solutions and shortcuts that focus on smarter strategies to improve health, wellness and, ultimately, longevity. When I talk about biohacking it’s about applying safe and sensible practices – drawn from the latest discoveries from the worlds of biology, nutrition, and neuroscience – to support and enhance your physical and mental performance now, and for decades to come. And, depending on your needs and goals, there may occasionally be a device involved. The kind worn on the body (think smart watches and step trackers) – not in it.

      “for the rest of us, bio-hacking is really about taking a multidisciplinary, evidence-based approach to health and longevity, as efficiently and safely as possible.”

      What have been the driving factors that played a pivotal role in the growth of the biohacking movement?
      The basic idea of biohacking has been simmering since the early 2000s when hard-charging Silicon Valley types and amateur DIY biologists began exploring ways to more actively control their biology, their energy levels, physical and mental performance. And while some on the fringes of the biohacking culture have taken the philosophy far beyond what most of us would consider reasonable – take for example the California biohacker who currently holds the world record for most implanted technological devices – for the rest of us, biohacking is really about taking a multidisciplinary, evidence-based approach to health and longevity, as efficiently and safely as possible. It’s also worth mentioning that you’re probably already doing a good bit of biohacking whether you realise it or not, like, eating better, getting more sleep, staying hydrated, and taking supplements. However, as technology has advanced, biohacking has expanded to include the use of many tools and gadgets. Continuous blood glucose monitors, fitness wearables and rings to measure sleep enable people to track their health and make data-driven decisions. Since last year, biohacking has grown from a niche interest to a mainstream trend. Regular individuals have become more focused on optimising both their cognitive and physical performance through biohacking techniques, and while customisation comes with its own set of risks and unknowns, it is safe to say that it is preferable to a one-size-fits-all or one product solution-based strategy. Those who are most interested in biohacking have significant disposable incomes. While some people would pay a premium to prevent their biological clock from aging, others would spend hundreds of thousands to implement biohacking devices and principles throughout their homes, such as smart beds that monitor sleep patterns and air purification systems designed to improve indoor air quality. Even individuals who cannot afford to spend a million bucks on anti-aging therapies are joining the bandwagon. Dietary supplements, blue light blocking glasses, and eyewear designed to relieve eye strain from screen time have all become biohacking staples since their WFH-inspired surge.

      “…you’re probably already doing a good bit of bio-hacking whether you realise it or not, like, eating better, getting more sleep, staying hydrated, and taking supplements.”

      What are some of the biggest misconceptions that surround it or any precautions to be aware of?
      There are several misconceptions and misinformation surrounding the biohacking wellness craze, including:
      • Biohacking works for everyone: In general, biohacking can have a direct impact on your body, albeit in different manners. So just because a bio-hack works for your peers doesn’t guarantee that it will work for you. Keep in mind that biohacking is very personal and unique.
      • Information on the Internet is correct: Though the Internet is one of the best sources of information available to everyone nowadays, it is not always wise to believe everything you read or see on it and take the information with a grain of salt. You may need to consult a variety of sources to obtain the required information to begin your biohacking journey.
      Biohacking offers multiple benefits. Certain forms can be easily followed at home and, in the event that something goes wrong, reversed. Experimenting with oneself without taking the proper precautions may lead to unanticipated difficulties and negative consequences. If you stick to research-validated lifestyle changes, particularly those tailored to your specific geno-metabolic mix, you should be fine. The same is true for the majority of wearables, as long as their readings are accurate and cross-verified with professional equipment. However, implants of all types can be detrimental, particularly when performed without proper medical supervision. Therefore, before engaging in any biohacking methods, it is imperative that you consult with your physician.
      What are the top accessible biohacking practices and its benefits – and which ones have you implemented in your life?
      Some of the accessible biohacking practices that I do and actually work include:
      • Supplement with Nootropics: Nootropics, often known as smart drugs or cognitive enhancers, are a group of substances that can improve learning and memory. These substances include caffeine, nutritional supplements, herbal remedies, peptides and sometimes prescription medications.
      Image: Instagram @thenueco_
      • Meditate: Biohackers may practice various types of meditation in the aim of relaxing their minds or improving their general health. Therapeutic techniques such as mindfulness, yoga, and transcendental meditation have been shown to improve health. These health benefits include better sleep, less fatigue, and a more positive mood.
      • Don’t eat round the clock: Time restricted eating, or TRE, is a simple, highly effective, metabolism-boosting hack that just about anyone can do. By extending the natural fast between dinner and breakfast you’ll prompt your body to make the most of what you consume, resulting in decreased blood sugar and insulin levels, less fat accumulation, and reduced inflammation – all of which does wonders for your life-and-health span. Three or four days a week, start with 12 hours between your last and first meal of the day, and work your way up to a 16-hour window.
      Image: Supplied by Wellth
      What are the most common issues in men (in the region and beyond) you are seeing with your clients today that can be solved with biohacking treatments available at Wellth?
      One of the commonest issues I see with men is a low testosterone and the level of consequences from it- low energy, decreased libido, mild depression, losing muscle and gaining fat around the abdomen. So, getting a comprehensive blood analysis (probably one of the most important biohacks to be done), which we do at Wellth, offers evidence about your present health and uncovers factors and deficiencies which may be contributing to someone not feeling as good as they would like to. I have seen too many men in their late 40’s and early 50’s who after doing a consultation, getting their blood results, and then changing their diets accordingly and giving them a few supplements and often testosterone replacement, feel like “new” men.
      Tell us more about the Dr. Frank Lipman method.
      The Dr Frank Lipman method is– listen, measure, intervene and monitor.
      That means I take a good history and do extensive testing of biomarkers to get an in depth analysis of someone’s health. I then design personalised action plans to support longevity, using dietary and lifestyle interventions, supplements, peptides, hormones and medications if necessary, and sometimes more innovative longevity tools. I then closely monitor the effects of someone’s program, making upgrades and adjustments as needed, to guide the client towards their longevity goals.
      What does “a better you” mean to you?
      A “better you” is a happy, optimised and well-functioning you, full of energy and optimism, with few aches and pains and dysfunction whatever your age. Your weight is stable, you exercise frequently, sleep well, deal with your stress, have good healthy relationships at home and at work and are kind to yourself and others.
      To book a consulation or for more information, visit wellth.ae
      – For more on how to look smart and live smarter, follow Emirates Man on Facebook and Instagram
      Images: Pexels and Supplied More