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

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      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

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

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      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

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

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      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

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

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      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

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

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      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

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

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      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

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

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      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

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      in fitness and body

      This 15-Minute Pregnancy Workout Does It All – Fast

      by

      If you’re pregnant, making time for exercise can be rewarding but difficult to achieve. Waning energy and not feeling 100% can be powerful demotivators in your fitness journey. But this 15-minute pregnancy workout is made for a slow and steady approach, so you’re working at a level that feels comfortable for you.

      Meet the expert: Ash Iovino is the creator of the FitMom App and is a certified personal trainer and mother of three.

      Why this 15-minute pregnancy workout?

      Short and sweet is the name of the game here. “During pregnancy, motivation can be low,” explains Iovino. “Incorporating a 30-second-on, 30-second-off format, makes the time go by quicker and the workout more enjoyable, with enough rest in between to prevent quitting.”

      It’s also a scalable workout, meaning you can adjust to make it less intense if you need to. “This workout utilises a set of medium to heavy dumbbells, adapting to your fitness level during each stage of pregnancy,” says Iovino. “Tailored for expectant mothers, it focuses on promoting strength, flexibility and overall well-being, ensuring a safe and effective workout throughout your pregnancy journey.”

      READ MORE: “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

      How to warm up for this workout

      There are a few moves to do to adequately warm up for this 15-minute pregnancy workout. This includes:

      Seated marching (Sit on a stability ball or chair, march in place, lifting your knees one at a time.)

      Cat-Cow pose (Inhale as you arch your back, tucking your chin for Cat Pose, then exhale, lifting your head and tailbone for Cow Pose, promoting spine flexibility.)

      Pigeon pose (Bend one knee and place the ankle across the opposite thigh, allowing the knee to open to the side. Gently lower toward the floor to stretch the hip and glutes.)

      Before attempting this workout, it’s important to check in with your healthcare provider. If you are looking for a PT, make sure they have a qualification in pre- and postnatal training. “Avoid randomly following workout videos on social media unless you’re certain they align with your specific stage of pregnancy,” says Iovino. If in doubt, try the many workouts in our FitMama section or try Ash’s FitMom app. “FitMom’s pre- and postnatal program spans 18 weeks, offering meticulously curated workouts designed for prenatal and postnatal stages, inclusive of mobility, stretches, and pelvic floor strengtheners,” says Iovino.

      Do this workout two to three times a week, says Iovino, along with regular low-impact exercises like walking and swimming, “provided they have received approval from their medical team and don’t have any complications in their pregnancy”. “If you were not accustomed to lifting heavy weights before pregnancy, maintain a moderate approach. Additionally, transitioning from high-impact, endurance, or strenuous training to a slower pace, ensures plenty of rest and attentiveness to your body’s cues. Regular, moderate exercise during pregnancy is beneficial, but it’s crucial to align it with your individual fitness history and current health status,” explains Iovino.

      READ MORE: Everything You Need To Know Before Doing Intermittent Fasting While Pregnant

      The 15-minute pregnancy workout

      You’ll need:

      A set of dumbbells

      An exercise mat

      Work for 30 seconds and rest for 30 seconds. Then repeat for three rounds of each move.

      1/ Squat and knee-to-elbow

      Start in standing, squat down, then bring your left leg up so your knee taps your left elbow. Bring your leg down, squat, then crunch up your right knee. Continue for 30 seconds.

      2/ Alternating bird dogs

      Start on all fours, with your back in a straight, neutral position. Kick out your right leg and extend your left arm out in front of you simultaneously. Bring each limb in to crunch, then extend back and release down into all fours. Repeat on the other side, alternating for 30 seconds.

      3/ Glute bridge

      Lie on your back with bent knees and hands at your sides to support you. Arch your butt upwards to form a bridge. Squeeze at the top and slowly lower back down. Keep going for 30 seconds.

      READ MORE: Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

      4/ Shoulder press

      Standing up straight, grab your dumbbells and hold them with palms facing forward. Press up with your arms and slowly lower them back down. That’s one rep – keep going for 30 seconds.

      5/ Triceps kickback

      Start in standing, with knees bent. Hinge forward at the hips so your chest forms a 45º angle with the floor and hold your dumbbells with elbows bent so that they’re in line with your chest. Extend both arms backwards to work the triceps and bring them into your chest. Repeat for 30 seconds.

      Iovino demonstrates all the moves here:

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      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More