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10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer
by Markus Andrews 17 January 2024, 05:00
No offence to sit-ups, planks and hollow holds, but basic core exercises can feel drab day after day. They work the abdominals, but if you’re looking for stronger, sculpted abs, let me introduce you to a secret weapon: the kettlebell. I’m talking about kettlebell core exercises, specifically.
First things first: “A kettlebell is a cast-iron ball with a handle attached to the top and due to its offset load and centre of gravity, the kettlebell is used to train power, endurance, speed and strength,” says Lauren Kanski, CPT, creator of the Body & Bell program on the Ladder app and a WH advisor. “It’s a very ballistic style of training, but in my opinion, it’s elite if you’re strapped for time and/or financial investment.”
The kettlebell also adds a fresh spin on core workouts because it uses your entire body, says Kanski. “Many people don’t understand that full-body complex movements are the best options to train the core compared to core-centric exercises,” she explains. And based on the pure versatility of a kettlebell, they allow for a well-rounded workout to build power, strength and endurance in the various movement patterns, all while sculpting your core, she adds.
Meet the expert: Lauren Kanski, CPT, is the creator of the Body & Bell program on the Ladder app and a WH advisor.
Another perk? Whether you’re a fitness enthusiast or beginner, kettlebell exercises are effective for anyone and everyone, stresses Kanski. These moves are easy to adapt to your goals and level by changing up the load, speed, time under tension, isolation and tempo.
As for how often you should do kettlebell exercises, Kanski recommends four to five days a week for optimal results. “The best part about the kettlebells is all the goals go hand in hand,” she explains. “You get leaner, stronger and more athletic as you spend time learning the skills.” (Here! For! It!)
For a killer total-body workout, keep scrolling for Kanski’s picks for kettlebell core exercises.
10 Best Kettlebell Core Exercises
Instructions: Pick one lower-body move, one upper-body move and either a windmill or Turkish get-up. Do 3 sets of 10 reps for each of the upper and lower body exercises and 2 sets of 3 reps for the windmill or Turkish get-up.
Pro tip: Focus on your breath. “Inhale as you move the load toward the floor or brace to lift and exhale as you move the load away from the floor,” Kanski says. “It applies to all main lifts, swings, cleans and snatches because breathing controls the core engagement.”
1. Kettlebell Goblet Squat
Why it rocks: Get ready for a total-body torcher because this move works your upper body, lower body and abs, says Kanski. Your core also works extra hard to stabilize your trunk as you squat up and down.
How to:
Start standing with feet slightly wider than hip-width apart and hold a kettlebell at chest height with both hands, elbows bent and pointing toward the floor.
Inhale as you sit hips back and bend knees to lower body until thighs are parallel to the floor, elbows brushing the inside of knees.
Pause, then exhale as you explosively press through heels and scoop hips forward to return to standing. That’s 1 rep. Do 10 reps.
2. Kettlebell Renegade Row
Why it rocks: This an awesome full-body exercise with an upper-body focus, says Kanski. You’ll also work your anti-rotational core which is key for stabilizing your lower back and preventing your hips from rocking side to side, she adds.
How to:
Start in a high plank position with kettlebells in each hand, hands directly under shoulders, feet behind you about hip-distance apart (or wider for more stability). Your body should form a straight line from head to toe.
Inhale and engage core as you slowly draw kettlebell in right hand up to right hip as if you were putting in pocket. Keep elbow close to body and pointing upward.
Exhale, keep core engaged and body still, as you continue to push through left hand and slowly return weight to the starting position.
Repeat with the left side. That’s 1 rep. Continue alternating for 10 reps.
3. Kettlebell Deadlift
Why it rocks: Not only is this an awesome move for better balance, but you’ll feel it in your hamstrings and glutes, says Kanski. It’s also a functional movement for walking and running gait strength, she adds.
How to:
Stand with feet hip-width apart and hold a kettlebell with both hands in front of you, near thighs.
Engage core, keep back and legs straight, hinge at hips and send butt back as you inhale and lower kettlebell toward the ground. Keep weight in heels.
Maintain position and lower as far as your flexibility allows, ideally the kettlebell level with the middle of your shins.
Squeeze glutes, contract hips, engage core and exhale as you drive back to the starting position. That’s 1 rep. Do 10 reps.
4. Kettlebell Seated Overhead Press
Why it rocks: This move takes your legs out of the equation and forces you to work your hips, core and upper body, says Kanski. You’ll also notice your triceps engage as you extend the kettlebell overhead, she adds.
How to:
Start seated with legs extended, butt on ground, back straight, with a kettlebell in each hand, arms bent, elbows narrow, palms facing inward and weights resting against upper arms.
Inhale and in one motion, rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears. Squeeze kettlebells tightly so there is no bend in the wrists.
Exhale as you reverse motion to return to start. That’s 1 rep. Do 10 reps.
5. Kettlebell Lateral Lunge
Why it rocks: This move works your frontal plane, which is key for injury prevention, says Kanski. It also targets your inner thighs which are necessary for stabilizing your core.
How to:
Start standing with feet under hips holding a kettlebell at chest.
Inhale and engage core as you take a large step out with the right leg and sit hips back, bending right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward. Stay tall in the chest and keep kettlebell close to body.
Exhale and push through the right heel to return to start. That’s 1 rep. Do 10 reps, then switch sides and repeat.
6. Kettlebell Windmill
Why it rocks: This is a hip-dominant movement that works your rotational core, says Kanski. You’ll also engage your obliques as you rotate and stabilize the kettlebell overhead.
How to:
Start standing with feet shoulder-width apart, toes pointing toward left at a 45-degree angle, with a kettlebell in right hand, right arm extended straight overhead and left arm by side. Keep eyes on the kettlebell.
Inhale as you rotate chest to the right, look up at the kettlebell and slowly hinge at waist to lower torso toward floor and touch left foot with left fingers, pushing hips back to the right corner of the room. You can bend left knee as much as needed to rotate but keep standing leg straight.
Pause, then exhale as you reverse motion to return to start. That’s 1 rep. Do 3 slow reps, then switch sides and repeat.
7. Kettlebell Turkish Get-Up
Why it rocks: This advanced move packs a punch and works your rotational core, hip strength, grip strength and upper and lower body, says Kanski. It’s also great for promoting overhead mobility and stability, she adds.
How to:
Start lying faceup with right leg straight on mat, left leg bent, foot flat on floor, right arm out at the side on floor at 45-degree angle and left arm holding kettlebell above shoulder, triceps on floor and elbow at 45-degree angle from body.
Raise the weight up above the chest, keeping your gaze on it, until arm is straight but not locked at the elbow.
Push into the right forearm to sit up.
Rise onto the right palm, lift hips off floor and slide right leg behind body until kneeling on right knee with shin parallel to top of mat.
Sweep right foot back behind body to come into kneeling lunge with both legs bent at 90 degrees. Push through feet to stand bringing feet together under hips.
Reverse entire movement step-by-step to return to start. That’s 1 rep. Do 3 reps, then switch sides and repeat.
8. Kettlebell Squat To Overhead Press
Why it rocks: Not only will you feel a burn in your upper and lower body, but this is an “elite” core move since it works your anti-rotational core and builds power in your legs, says Kanski. It’s a win-win.
How to:
Start standing with feet shoulder-width apart holding a kettlebell in each hand, arms bent, elbows narrow, palms facing inward and weights resting against upper arms.
Inhale and lower body down into a squat.
Engage core and in one motion, exhale as you push through heels to stand, rotate palms to face away from body and explosively press the kettlebell overhead until arms are straight.
Reverse the movement to return to start. That’s 1 rep. Do 10 reps.
9. Kettlebell Halo
Why it rocks: This move is key for stabilizing your abs and promoting 360-degree core strength, as well as improving the range of motion in your shoulder joints, says Kanski. Hello, shoulder mobility!
How to:
Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of face, elbows bent and wide at sides. Engage core with belly button pulled in toward tailbone.
Keeping both elbows bent and the rest of the body still, slowly circle the kettlebell around head once, keeping the weight at eye level. That’s 1 rep. Do 10 reps in each direction.
10. Kettlebell Farmer’s Carry
Why it rocks: It might look simple, but this move is a full-body exercise that hits the upper and lower body, in addition to your core, says Kanski. It’ll also target the smaller stabilizing muscles as you stay tall and fight the urge to rotate toward the side holding the kettlebell, she adds.
How to:
Start standing with feet together, a kettlebell in left hand, arm by side and right hand on hip.
Engage abs and take a small step forward. Continue stepping one foot in front of the other for a total of 30 seconds. Rest for 30 seconds then repeat on the other side.
Benefits Of Kettlebell Exercises For Core And More
1. Build muscle
If you’re looking to build major muscle, Kanski says kettlebells are your go-to. Because most kettlebell exercises recruit your *entire* body (hello, Turkish get-ups and squat to overhead press), you get more bang for your buck in less time, she adds. You’ll also notice a lot of kettlebell moves promote time under tension which is extremely effective for muscle hypertrophy (AKA an increase in muscle size).
2. Produce power
When training with kettlebells, you’re using compensatory acceleration (for example, swinging the bells as quickly as possible) which torches calories and generates extremely high neuromuscular engagement, says Kanski. “The unique shape and offset load also act as an extended lever, which allows you to produce more torque and power,” she explains. As a result, you build explosive power which is key for overall sports performance and muscular endurance.
3. Train grip strength
Kettlebells are phenomenal for grip strength and wrist flexion, in turn, supporting shoulder and elbow health and longevity, says Kanski. After all, you have to use your wrists, elbows and shoulders to control the bell while moving through various planes of motion.
4. Experiment with training variety
Based on the 10 moves above, it’s clear there’s a wide variety of exercises you can train with a kettlebell, says Kanski. Whether you’re training lower body, upper body, or core, you’ll see major gains with only one kettlebell. They’re also portable and take little space in your home or gym.
5. Boost cardiovascular activity
Not only are kettlebells killer for strength gains, but research shows they also increase aerobic capacity. In fact, one study found that kettlebell exercises could significantly improve aerobic capacity to boost cardiovascular fitness.
This article by Andi Breitowich was first published on Women’s Health US. More
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The 3 Stretches You Should Be Doing Daily
by Markus Andrews 15 January 2024, 05:00
Wanna feel more balanced, have fewer aches and pains and stand taller? Here, expert Aaron Smith shares the three stretches you’ll need to add to your repertoire: the laughing baby stretch to release tension, lunge stretch to unlock flexibility and cobra stretch to boost your posture. Get ready to move with newfound ease and grace!
Pro Tip: To maximise your stretching routine, think about adopting general good habits which will help change your life and feeling of well-being. Include setting your office chair to a height where your feet touch the floor but your knees are not higher than your hips, pelvic floor contractions when driving or brushing your teeth and/or using your legs whilst bracing your abdominals to lift heavy objects and smiling with your collar bones.
1. Laughing Baby Stretch
Imagine a baby, laying on its back, holding its feet and laughing whilst it rocks from side to side. This stretch is amazing for helping to stretch the lower back, glutes and hamstrings. Try laying on your back, hold the outer edge of your feet with your hands and bend your knees towards your armpits positioning your elbows inside your knees. Then hold your feet wide apart from each other and lengthen your lower back along the floor. To advance the stretch and target the hamstrings more, you can gently straighten your legs too.
RELATED: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
2. Lunge Stretch
The lunge stretch targets your hip flexors (psoas major) and medial quadriceps. Tight hips and quadriceps can contribute to aching backs and slouched postures as they pull your pelvis into a forward, anterior tilt. Lengthening them will help the pelvis sit in a more neutral position reducing tension in the lower back and enabling you to stand taller and prouder.
Getting down on one knee (as if you were going to propose to your partner!) lean your body weight forward into your front leg, keeping your torso upright and knee at a 90-degree angle over the ankle (move your foot forward if the knee goes past the toes). At this point, you should be feeling a stretch through the front and top of the back leg and to make it a bit juicier, reach your arms above your head and slightly arch your torso back and take long inhalations and exhalations.
READ MORE: The 8 Best Groin Stretches For Anyone Who Sits All Day Long
3. The Cobra Stretch
The cobra stretch lengthens the front of the body and strengthens the many long stabiliser muscles of the spine. This will improve spinal mobility and also help us stand taller and prouder with fewer aches and pains in the back and shoulders.
Lay on your stomach on the floor, legs out straight, front of the feet flat on the floor (plantar flexion), forehead to the floor hands on the floor under the chest and elbows pinned up to the ribs. Inhale, press the lower body and front of the pelvis to the floor and push the upper body up from the floor, making a gentle backbend and letting the head tilt so that you can see the ceiling. Keep the arms active as they hold you up and keep pressing the lower body to the floor. Exhale, then gently release to the floor and repeat again.
The article by Nikolina Ilic appeared first on Women’s Health Australia. More
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LISS: A Complete Guide, From What It Actually Is, To Why And When To Do It
by Markus Andrews 11 January 2024, 06:00
You’re likely well-versed in HIIT, but how much do you know about LISS, a.k.a. ‘Low Intensity Steady State’ training? Also known as LISS cardio, the low-intensity training includes workouts such as walking, hiking or cycling. And it’s packed full of rewards that you’ll not want to be missing out on.
So, we’re diving into a full explainer on what LISS is really about, from what LISS cardio is good for, to how to do a LISS workout properly and when to add it to your weekly schedule. Ready?
1. What is LISS?
‘LISS’ stands for Low-Intensity Steady State training, so instead of pushing yourself to breaking point for short bursts, you aim for a lower level of exertion for a long, continuous period of time.
For many years, LISS was the go-to exercise for burning exercise cals (think long runs and endurance cardio) but when its younger and speedier cousin HIIT (high-intensity interval training) came along, it was quickly relegated to the B-team. The main difference between the two is that in HIIT, you’ll get your heart rate close to max for a matter of seconds before resting and repeating, whereas in LISS your heart rate will rise to a much lower intensity but will be kept there for minutes or even hours. You can see why some people swung to team HIIT – with shorter bursts of exercise needed for health benefits.
However, those of you that were quick to hang up your walking shoes may have jumped too soon – LISS has a myriad of benefits that shouldn’t be overlooked.
In fact, a weekly routine that contains both LISS and HIIT workouts might help you hit your goals more quickly than if you were to commit to just one – more on this later.
2. Benefits of LISS training
There are myriad benefits to LISS cardio, including:
Pain elimination
Posture improvement
Fat burn
Improving your body’s cardiovascular capacity
It’s accessible and scalable to all fitness levels
Research shows that LISS can be just as beneficial for cardio health as HIIT and that there’s no difference in fat loss between groups who did continuous training and interval workouts.
3. What are some example LISS workouts?
LISS training is any low-endurance workout, all at a relaxed level. These can include:
To be precise, LISS training or LISS cardio is any low-endurance workout that’s around 50-65% of your max heart rate, depending on your fitness level. In other words, you should still be able to hold a conversation whilst performing LISS, so it’s a good form of exercise to do with a friend or the family.
‘LISS is important because it breaks up your week,’ WH cover star and PT Kayla Itsines previously explained at Women’s Health‘s Live Virtual event.
‘Going for LISS [exercise] is so great for your overall fitness and also for your mind as well,’ she continued. ‘Set a 15-minute timer or a 20-minute timer and go for a walk and when it goes off, come back. It’s a really good way to break up your week and still stay active and motivated to do more.’
But, for those who strongly dislike walking, cycling or hiking – don’t worry, you’re not alone! – there are some other options to get your LISS-fix:
‘A semi-fast yoga class you can do at home,’ is one option according to Itsines. Or, ‘you could even march on the spot while watching TV,’ she suggests.
Try these LISS workouts:
A two to five-kilometre walk, aiming for a pace between 8 and 10 minutes per kilometre depending on fitness levels.
Hopping on a treadmill, cross-trainer or stationary exercise bike for 30-60 minutes at a moderate pace.
A Vinyasa or ‘flow’ yoga class that keeps your heart rate between 40% and 60% of your maximum.
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5. LISS vs. HIIT
Unlike HIIT – where you go balls-to-the-wall switching between max-effort bursts and short recovery periods – LISS is all about exercising at a slow and steady pace that burns fat over other energy sources, such as carbohydrates or food.
‘HIIT (High-Intensity Interval Training) alternates between powerful, limit-pushing bursts and slowed-down recovery periods, while LISS helps you achieve longevity in your training,’ explains Michelle Morrey.
6. Why is LISS good for fat burning?
Itsines frequently recommends LISS as part of her training programmes – citing the fact that LISS exercises such as walking burn the most fat per calorie when compared to jogging, running and sprinting.
‘In order to metabolise fat the body needs oxygen and the lower the intensity, the more oxygen is available to be used by the body to break down fat,’ Itsines explains. When you’re jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy instead of fat.’
Bear in mind, however, HIIT does still burn fat, as well as helping with muscle adaptations – plus it burns more calories in a shorter space of time, so if you can’t find the time for a full LISS workout, then HIIT is a great alternative.
7. How much LISS should I do a week?
At WH, we encourage you to experiment with your exercises and try out new workouts that will get your heart rate going – do make sure you see your GP if you have a condition, are pregnant, or are feeling under the weather – but working out is also about balance and finding out what’s good for you.
‘Ideally, only 20% of your workouts should be high-intensity,’ says Morrey. ‘Whether you’re an Olympic athlete or a mum, it’s the same. Say you work out five times a week, only two sessions should be HIIT. If HIIT is not carefully controlled, it can lead to injury.’
The good thing about LISS is that it’s an easy, accessible and family-friendly way to keep fit and healthy.
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8. Who is LISS good for?
Luke Worthington, PT, Nike trainer and sports scientist, breaks down exactly why LISS isn’t just ‘the easy option out’:
‘TypicallyHIIT sessions have appealed to those who are time-poor people who need to fit in a short and effective workout. But, HIIT can actually cause more pressure as it’s a high-stress mode of exercise for the body but also for the mind and the nervous system.”
So from this perspective, LISS may actually be best for those with stressful lives and could benefit more from a low octane, long duration exercise session that is more calming for the parasympathetic nervous system as well as causing less damage to the body,’ says Worthington.
Morrey agrees with LISS being something that could benefit the vast majority of people but also something that’s gaining in popularity traction too:
‘There’s been a pendulum shift, which I’ve seen all over the world. Sport science is changing, and we’re realising that over-stressing the body is not beneficial and can lead to injury and sickness,’ she says.
9. So, is LISS cardio good?
It’s a resounding yes from all experts. In fact, Worthington tells us that he prescribes LISS workouts to almost all of his celebrity clients, including Dakota Johnson. They’ll do ‘LISS cardio, like a 60-minute walk, on non-workout days, around three times a week,’ he tells WH.
This article by Bridie Wilkins and Morgan Fargo was originally published on Women’s Health UK. More
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7 premium Padel courts in Dubai to upgrade your fitness routine
by Raphael Stevens 9 January 2024, 05:30
Lifeby Sarah Joseph43 mins ago VIEW GALLERY/ 7 IMAGESIf there’s one sport that has grown in popularity over the years, it’s padel Tennis.While there’s no denying that the sport is gaining momentum in the region, a few people what the game is actually about. Overall, the game is played with solid racquets and a depressurized tennis ball.Now, there are several clubs and venues in Dubai that offer padel tennis facilities for players to enjoy. These clubs typically provide well-maintained padel courts, equipment rental, and coaching services.If you’re thinking of giving this new buzzword in the sporting community a shot, we’re here to help.To get back into the fitness game, Emirates Woman has curated the ultimate padel guide of where to book your next friendly match.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied & Feature Image: Instagram @matchadxb More
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7 fabulous activities to do in Dubai this weekend
by Raphael Stevens 5 January 2024, 10:32
Lifeby Sarah Joseph4 hours ago Your ultimate weekend guide, January 5 to 7, 2023.Indulge in a vegan mealWith Dubai adopting a healthier approach to dining, it’s important to know where all the must-visit havens are located in the emirate. From vegan-friendly menus to completely plant-based concepts that are sure to impress, Emirates Woman has it all covered. So as Veganuary commences in January, it’s the perfect occasion to try out healthy spots in the city and to schedule a lunch or dinner with your friends.It’s brunch timeSoul Kitchen’s “Flowers on Toast” is a sophisticated gathering of all things groovy. Experience the daze of the 60s and 70s funk & soul era with our expert sound selectors. Each Saturday promises to turn into a foot-tapping, hip-grinding soulful affair that’s perfect for crowds longing for something different from Dubai’s usual mega brunches. Complementing the gastronomic experience, bar guru Jaco Raath introduces sharing serves for some new classics born out of the Soul Kitchen bar. The brunch prices for the non-alcoholic beverages Dhs400, The Good Vibrations with a selected of beverages Dhs500 and Dhs615 with all food options. With dishes such as sea bass ceviche, wagyu kafta, tamarind lamb chops, vegetarian manti, eggplant 3 ways and other chef’s delectable items.For more information visit soulkitchendxb.comVisit Dubai’s low-key dining spotsWith a significant number of noteworthy eateries, Dubai is not shot of delectable restaurants that cater to your palate. It always becomes a well-deserved meal when you finally reach a meal that requires usage of a GPS, a guidebook or simply instructions by a colleague at work. If you’re looking for an unconventional hidden restaurant, then you’re in the right place. Swipe through our guide of unique gems which include restaurants such as Gohan, Honeycomb HI-FI, WAWA Dining and more.Unwind at a spa daySet within the tropical gardens and azure waterways of Jumeirah Al Qasr, Talise Spa diversifies its offering with exclusive multi-dimensional wellness modalities to perfectly. Through a comprehensive 360-degree approach to sustainable wellness, the programme aims to customise each customer’s wellness journey without any restrictions on movement or diet. Developed by leading industry practitioners, Talise Wellness encompasses four crucial pillars of wellness – Mental Wellness, Mindful Movement, Internal Wellbeing, and Restore – each with a vast. Developed by leading industry practitioners, Talise Wellness encompasses four crucial pillars of wellness – Mental Wellness, Mindful Movement, Internal Wellbeing, and Restore – each with a vast.For more information visit Jumeirah.comSatisfy your sweet tooth cravingsCraving a sweet treat this weekend? Chef Nicolas Lambert presents his take on the famous Galette Des Rois with an inverted caramelized puff pastry, a homemade almond “frangipane”, and Madagascar vanilla almond praliné. Presented in a timeless box, the Galette comes complete with a hidden ceramic fève and golden crown. The Galette Des Rois, a traditional French pastry has roots dating back to Roman times when the festival of Saturnalia involved selecting a “king” through a lucky bean hidden in a cake. This dessert is available at Shai Salon in Four Seasons Resort Dubai at Jumeirah Beach from January 5 to January 7, 2024 and is priced at Dhs250.Go jewellery shoppingPoison Drop has officially launched a new store at Dubai Hills Mall. Everyday jewellery pieces are the foundation of any collection, offering the enduring versatility that suits every occasion and complements your unique style. Indulge in the timeless allure of crystals – these bright and shimmering gems are your ticket to an elevated and sophisticated style. Whether it’s for evening gowns, daring minis that exude confidence, or impeccably tailored suits that command attention, crystals have the innate ability to enhance any outfit. Let your jewelry do the talking and let your unique style shine.For more information visit dubaihillsmall.aePut your fitness to the test2024 is all about amping up your fitness routine and what better way to start than with a spin class. By combining the best of both worlds, everyone can escape for 45 minutes with challenges for all level, for each participant to move at their own pace. So to begin, Emirates Woman has curated a guide of the best studios that offer spinning to take your fitness regime to the next level. From 1Rebel to Crank Fitness Studio, each fitness boutique elevates your overall fitness routine.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied & Feature Image: Instagram @zozoewitherspoon More
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6 realistic strategies for staying true to your New Year resolutions in 2024
by Raphael Stevens 3 January 2024, 09:14
Lifeby Ruman Baig59 mins ago As the clock strikes midnight on New Year’s Eve, many of us embark on the tradition of setting resolutions for the upcoming year, vowing to make positive changes in our lives.However, the enthusiasm that accompanies these resolutions often wanes as the days and weeks go by. Staying true to your New Year resolutions requires more than just a burst of motivation; it demands realistic strategies and a commitment to sustainable change.Let’s do a deep dive and explore effective ways to maintain your resolutions throughout the year, ensuring that your goals remain achievable and inspiring.Suggestions.Set Realistic and Specific GoalsBegin by setting clear and achievable goals. Instead of broad resolutions, break them down into smaller, specific tasks. This not only makes them more manageable but also provides a clear roadmap for success.Create a Realistic TimelineEstablish a timeline for your resolutions. Rome wasn’t built in a day, and significant changes take time. Break your goals into smaller milestones and celebrate each accomplishment along the way.Build Habits GraduallyRather than attempting a drastic lifestyle overhaul overnight, focus on building positive habits gradually. Start small, and once one habit is established, move on to the next. This incremental approach increases the likelihood of long-term success.Accountability PartnersShare your resolutions with a trusted friend or family member who can serve as an accountability partner. Having someone to check in with, share progress, and offer support can significantly increase your chances of staying on track.Track Your ProgressKeep a record of your achievements and setbacks. Regularly assess your progress and adjust your strategies if necessary. Seeing how far you’ve come can be a powerful motivator to continue pushing toward your goals.Embrace FlexibilityLife is unpredictable, and setbacks are inevitable. Instead of viewing them as failures, see them as opportunities to learn and readjust your approach. Embracing flexibility allows you to adapt to challenges while maintaining your commitment.Staying true to your New Year resolutions requires a blend of determination, practicality, and adaptability. By setting realistic goals, creating a feasible timeline, building habits gradually, involving accountability partners, tracking progress, and embracing flexibility, you can increase your chances of making lasting positive changes in the year ahead.Remember, the journey towards self-improvement is ongoing, and with the right mindset and strategies, you can turn your resolutions into lasting habits that shape a better, more fulfilling life.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Feature Image: Instagram @kendalljenner & @thewhiteocean More
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6 places in the UAE for a memorable horse riding experience
by Raphael Stevens 2 January 2024, 11:00
Lifeby Sarah Joseph3 hours ago From a spacious paddock to qualified instructors, the UAE is well-known for this exhilarating sport which is available all year round for you to enjoy.So, get your equestrian hat on to enjoy the outdoors and experience nature at its finest.As here at Emirates Woman we are quite the fans of horse-riding, here’s a curated list of stables with fully equipped facilities for you to embrace throughout the year, especially now.Dubai Polo & Equestrian ClubWith a state-of-the-art polo and equestrian community located in Dubailand, with over six million square feet of land, it consists of four world-class polo fields, a polo academy, a riding school with a dedicated riding aren’t emulating that Andalusian elegance with an oasis of excellence and uncompromising luxury. The instructors help fine-tune your skills with the well-schooled horses as it operates from Sunday to Saturday, 6am to 12am. Prices start at Dhs240 for beginners in a group setting and Dhs475 for a private beginners class.For more information visit poloclubdubai.comJA Equestrian centreFeaturing its own air-conditioned stables with a vast expanse at JA, The Resort. This wonderful place for horse riding in the UAE provides expert qualified instructors for both experts and beginners in a fully-equipped schooling environment where regular riders can venture out and enjoy the natural desert environment, making it available all year round. The stables operate from 7am to 12pm and 4pm to 7pm.For more information visit jaresortshotels.comDubai City stableThis family-friendly oasis located in Umm Sequim district, being only 10 minutes from Dubai’s Downtown area is perfectly suited for city residents who are either trained or wish to begin their horse riding journey as this stable is truly the perfect point for all horse desert adventures as they offer both private and group tuition for beginners through various events too. Starting at Dhs190 for 45 minutes, this place is definitely one to visit.For more information visit dubaicitystable.com Sharjah Equestrian and Racing clubBeing one of the first equestrian clubs in the UAE established under the patronage of H.H. Sheikh Dr. Sultan Bin Mohammed Al Qassimi, this riding club is located on Al Dhaid Road. It’s home to one of the largest indoor riding facilities in the Middle East ensuring that its well equipped with qualified trainers and riding instructors who have advanced their technical skills. The riding school is closed on Tuesday and is open from morning 8am to 12pm and 4pm to 8pm.For more information visit serc.aeEmirates Equestrian centreWhether you’re interested in horse riding or simply wish to experience a tranquil equine desert escape, riders of all levels are welcome and also have the opportunity to learn about show jumping, dressage, eventing, join the pony club or visit the riding school. With fully qualified instructors being able to answer your queries, polo events also take place for you to simply visit. The lesson hours are available from 7am to 11am and 4pm to 7pm and is located on Al-Ain Road, Dubai.For more information visit emiratesequestriancentre.comAl Wadi Equestrian CentreLocated at the Ritz Carlton resort Al Wadi in Ras Al Khaimah, this equestrian centre offers lessons and experiences for guests of all ages and skill levels. Group and private lessons are available for experienced and beginner riders, including children. Spacious paddocks and a horse-walking arena are among the facilities.For more information visit www.ritzcarlton.com/en/hotels/uae/al-wadi-desert/– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramFeature Image: Al Wadi Equestrian Centre More
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5 of the best fitness studios taking your spin class to the next level
by Raphael Stevens 2 January 2024, 05:39
Lifeby Sarah Joseph34 mins ago 2024 is all about amping up your fitness routine and what better way to start than with a spin class.By combining the best of both worlds, everyone can escape for 45 minutes with challenges for all level, for each participant to move at their own pace.So to begin, Emirates Woman has curated a guide of the best studios that offer spinning to take your fitness regime to the next level.1RebelSituated behind the Arts Club, 1Rebel is an 11,600 square feet gym space with high-powered equipment including stationary spinning bikes for an intense body workout. With curated playlists and state-of—the-art equipment, you can burn up to 800 calories per class. One session is priced at Dhs130 and it’s located at ICD Brookfield, this place is must-visit.For more information visit 1.Rebel.comCRANK Fitness StudioFor those who require a high-energy workout, spinning at Crank is nothing short of that with its adrenaline-fueled music. Each class is conducted by highly trained professional, who brings their expertise to the table. This fitness boutique also offers an exclusive smoothie section for visitors to have the entire experience from start to finish. The first trial session is priced at Dhs60, with its location in Unit 43, Alserkal Avenue.For more information visit crank-fit.comPlatformSurrender to our coaches as they set the pace in our state-of-the-art studio and take you through a 45-minute dance party on the bike. Our cycle classes are designed to be an experience to help you check out from your responsibilities of the day and achieve some me time. One session is priced at Dhs142.80 and it has locations around Dubai Marina, DIFC, Dubai Hills and Eden House.@theplatformstudiosFitnGlamAmp up your cardio fitness level with the ultimate indoor cycling experience. Surrender to rockstar instructors as they set the pace in the state-of-the-art studios with Stages bikes. These technologically advanced indoor bikes, set your success in motion with one of the smoothest, smartest and strongest rides of your life. This UAE’s premium women-only club promises a stronger environment for everyone to grow. For membership packages, contact FitnGlam. The studios are located across Al Ghurair Warehouses, Al Quoz, Sports Society Complex Mirdif and Dubai Hills Mall.For more information visit fitnglam.aeBoxicaThis studio offers a range of different ride classes for those wanting a quick endorphin rush any time of the day. 30-50 minute sessions of intense cycling on their state-of-the-art equipment helps clients track progress through RPM and watts expended. Of course, no ride class is complete without an epic soundtrack, and Boxica pairs their classes with heart-pumping beats to keep gym-goers working hard through the end of the session. For membership packages, contact Boxica. The studio is located at The Hive Building, Studio City.@boxicaJanuary’s – The Alignment Issue with FitnGlam – Download Now– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied & Feature Image: Unsplash @josh-nuttall More

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