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      How I got my job as… Founder of this newly opened Lagree Studio in Dubai

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      Life

      by Sarah Joseph
      34 mins ago

      This week, Emirates Woman spoke to Tara Wilks, Founder of BODYROCK, the revolutionary Lagree Method studio in Dubai.
      Welcome to the Emirates Woman weekly series ‘How I got my job as…’ where we speak to some incredible entrepreneurs and businesswomen both based in the UAE and globally to find out about their career paths that led them to where they are now; what their daily routines look like; the advice they’d give to those starting out; and the hurdles they’ve had to overcome.
      The highly-anticipated BODYROCK Studio has officially opened its doors, bringing the revolutionary Lagree method straight from LA. Located in the Goshi Warehouse City, Al Quoz, BODYROCK is the home of Lagree in Dubai. The studio offers a pure Lagree experience, teaching the renowned Lagree method by certified Lagree instructors on official Lagree products, adhering to the highest Lagree standards. The BODYROCK studio features 11 MINI PRO machines to deliver low-impact, high-intensity full-body workout that builds muscular strength, endurance, and core stability, all while improving body composition and enhancing tone and definition.
      To delve into her journey as an entrepreneur, Emirates Woman spoke to Wilks to see how it began.
      What was your favourite subject at school?
      It’ll come as no surprise to a lot of people but my favourite subject at school was definitely PE. I’ve always been passionate about movement, fitness, and actually just seeing what I am capable of. Whether it was team sports or just the energy of being active, PE helped shape my mindset around discipline, teamwork, and resilience, qualities that are very much instilled in me today.
      What was your first job?
      My first job was in PR working for Edelman in London on the pharmaceutical. I learned a lot and it gave me a taster of life in the corporate world. But, while I gained valuable skills and knowledge, I quickly realised that the corporate world didn’t set me on fire. I craved something more dynamic, creative, and hands-on, something that aligned with my passion and energy. That realisation ultimately led me to forge my own path in a space that truly excites me – the fitness industry.

      What brought you to Dubai?
      Dubai already felt quite familiar to me, having visited regularly since 2004. The fitness industry in Dubai was booming, and it felt like the perfect place to step away from the corporate world and actually do something that made me feel alive.
      What inspired you to enter the space and your brand?
      I’ve always dreamt of having my own brand to give people their own place of belonging and a space to reach their goals. During some of my darkest times, I found happiness in fitness studios, and I wanted to provide a space for others to feel the same.
      Talk us through the concept?
      The inspiration for BODYROCK came from my own fitness journey—I discovered that the combination of Lagree and strength training was the key to transforming my body, but also my mind too. I call this the BODYROCK formula: blending group fitness (Lagree) with strength training. I also noticed that so many people in Dubai were paying for multiple memberships at different studios just to get the mix of workouts they wanted. That’s logistically and financially challenging. BODYROCK brings it all under one roof – offering a results-driven, high-energy experience that helps people build strength, endurance, and longevity (without being in a sweaty gym!).
      What are the key elements of your role?
      When I say I do everything, I mean it. Teaching is what I love most and do the most, alongside PT sessions. As a new studio, building a strong community is my priority, which includes recruiting trainers who share my vision and vibe. For me, being on the ground is the only way to create the right energy—one that keeps people coming back.
      Talk us through your daily routine.
      I actually gave birth to my twin boys pretty much one month before BODYROCK opened! My life pretty much consists of being mum and also BODYROCK – and I wouldn’t have it any other way. I wake up at 5.00AM and then spend a couple of hours with my babies whilst having breakfast. I’m usually at BODYROCK from 8.30AM where I start teaching. Once I’m done teaching a non-negotiable for me is to always find time to train, whether that’s cardio or strength. I then head home around 3.00PM for family time, have dinner with my husband and then head to bed ready to rinse and repeat the next day.

      What advice do you have for anyone looking to follow in the same footsteps?
      Honestly, you can do anything you want with your life, if you put your mind to it. You can also change course at any time. I entered the fitness industry at 33 and I’m now 40 – it’s just about wanting to do it and taking the leap. You need to believe you can change at any point and then find the right mentors. I’ve always worked with the best coaches to further my knowledge and better myself.
      Tell us more about the products/services?
      The Lagree method is a full body, low impact, high intensity workout, which focuses on muscular strength and endurance. It is like nothing I’ve ever done before. Lagree keeps cortisol levels down, it doesn’t stress the body but builds the body to give you that lean toned look. At BODYROCK you can attend a Lagree group class, or if you’d prefer 1-1 classes we do that too. Alongside Lagree, we offer small-group strength training in an open-air setting, creating a different vibe from traditional gyms. It’s more personalised, more focused, and designed to complement the Lagree method.
      What is the best piece of advice you have ever received?
      The best piece of advice I ever received was from my dad he used to tell me all the time, “never let anyone tell you what to do in life and you shouldn’t try to tell anyone what to do with theirs”. He also was a big believer that “easy decisions result in a hard life, but hard decisions result in an easy life.” I try to carry both of these beliefs with me through all aspects of my life.
      And what is the worst?
      I actually don’t think there’s any such thing as ‘bad’ advice – it’s up to you if you take it or not.
      What’s the biggest challenge you have had to overcome?
      I have experienced some extremely difficult times in my personal life – but all have shaped me into who I am today. I am very open about my struggles that I endured in an earlier chapter in my life (and always here to speak to anyone else who might also be going through a tough time) but I am living proof that you can and will always come back stronger.
      What’s lies ahead for the brand?
      BODYROCK is still quite new and we’re just getting started. I can’t wait for people to come and try a class – the Lagree shakes are not for the faint hearted. I guess my long-term goal is to of course grow the business and have multiple studios. That would be the real dream, so watch the space.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      3 Workouts That Actually Make Great Dates!

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      Not all sweat sessions make for great dates, for the obvious reasons… but these three workouts will help you feel the burn and the love.1. Weight CircuitWhy it’s date-worthyA fun routine in which you each pick two moves – and both do all four – allows you to lift weights together, but at your own speed. For each move, do as many reps as possible in 60 seconds and keep going for 15 minutes. Bonus: you’ll have time to continue the date post-gym…Use cautionDon’t lift heavier weights just to impress him, says strength and conditioning specialist Rachel Cosgrove, author of The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want.Pro tipKeep track of how many reps you each do of every exercise during the first round. Then challenge each other to beat that on round two.READ MORE: This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop Head To Toe2. HIIT ClassesWhy it’s date-worthyDark room + sweat + good tunes + club lighting = a totally sexy vibe. Plus it’s good to shake things up from the bar scene to the health scene. Try SWEAT 1000 or Switch: these boutique gyms offer structured classes, so you don’t have to think about yourself and be self-conscious, you just go for it – while high-fiving and motivating each other to push through.Use cautionDate jitters may cause you to tense your shoulders or forget about your form. Just relax and focus on keeping your core tight, which will help unclench the rest of your body naturally.Pro tipThese classes usually get crowded – arrive early so you can snag side-by-side mats and treadmills.3. YogaWhy it’s date-worthyYoga helps you connect with yourself and each other. Physically, your breath and heartbeats will be in sync. It also allows you to be present and focused, leaving any preconceived ideas behind. Plus, suggestive postures can get you in the mood – ahem, bridge! Open those chakras!Use cautionDon’t try too hard or let your ego get the best of you. This is not the moment to attempt crow pose for the first time! Know where you’re at and what you’re capable of. That said, if you do topple over, just remember you’re in a non-judgemental space, so laugh it off and carry on.Pro tipYou’re going to be bending and stretching into all kinds of positions, so make sure you wear gear that is not restrictive.READ MORE: The Best Yoga Flow For RelaxationDress CodeThe perfect gym-date outfit is one that plays up your best features but isn’t overly revealing. Try the one-sexy-thing rule. For example: if you have fabulous legs, wear short shorts and a long-sleeve tee. If you want to show off your cleavage, choose a low-cut tank, but
 pair it with long tights.READ MORE: 7 Sporty Wardrobe Essentials Every Woman Should OwnWhat To Do AfterwardsShowering kills the mood (unless you’re doing it together, hey-o!). Instead, try one of these come-as-you-are post-workout spots to keep the good times rolling.Juice barPick a drink made with pomegranate, avocado or banana – all have been found to help boost arousal.Health cafeThink cosy and casual with food options that won’t negate your workout. Some
of our faves are:Active Recovery StrollKeep the movement going with a casual walk in a scenic park or along the beach. It’s the perfect way to cool down, chat and soak up some fresh air together.Sports MassageBook a couples’ sports massage or take turns assisting each other with deep stretching to help with muscle recovery. Bonus: it’s a great way to bond while easing post-workout soreness. More

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      WHOOP GCC Marketing Director gives a full low-down on sleep for peak performance

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      WHOOP GCC Marketing Director, Stephan Muller, deep dives into data to give a full low-down on sleep and discusses the importance of better shuteye for peak performance.
      What do the first 30 minutes of your day look like, your morning routine?
      I’m a very routine focused person so my mornings typically look very similar. I wake up at 6am, hydrate with electrolytes and check my sleep data on WHOOP. I’ll head to the gym, get a workout in and get into the ice bath and sauna. I’ll refuel with a protein shake, have a black coffee, plan out my day in detail, and then get to work!
      What are the first tell-tale signs of sleep deprivation?
      The first signs of sleep deprivation often include fatigue, difficulty concentrating, mood swings, and irritability. You might also notice increased cravings for sugary or high-carb foods, reduced motivation, and slower reaction times. Over time, even small amounts of sleep loss can affect your energy, memory, and overall performance.
      What data metrics does WHOOP track to measure a “successful sleep” and how accurate is it?
      WHOOP tracks several key metrics to measure sleep quality and its impact on recovery. These include sleep duration, sleep performance (sleep duration versus sleep needed), sleep consistency and disturbances, sleep stages (awake, light, deep, and REM), among other key metrics. The WHOOP Sleep Score synthesizes these key indicators to provide a clear picture of how well your sleep supports your body’s recovery and performance. Additionally, metrics like heart rate variability (HRV), resting heart rate (RHR), and respiratory rate offer insights into how restor- ative your sleep was for both physical and mental health. Accuracy is supported by our proprietary algorithm, validated through third-party studies. Beyond this, WHOOP offers personalised and actionable insights, empowering members to optimise their sleep habits for better health and performance. For example, the Sleep Planner function offers daily optimal sleep recommendations based on recent activity and performance.

      WHOOP was purposely-built for sleep. Are there any region-specific findings by WHOOP on sleep patterns and deprivation?
      Annually we release the WHOOP Year in Review data based on our global member data to provide an overview of key trends and statistics across fitness, recovery and sleep performance. The 2024 findings for the GCC, and in particular the UAE and KSA, reveal a significant sleep deficit.
      Sharing key findings below:
      ∙ GCC cities dominate the list for the least sleep overall, with Sharjah, Doha Jeddah, Abu Dhabi, Riyadh and Dubai ranking as the top six cities with the lowest overall sleep globally. Meanwhile, Sharjah, Jeddah, and Dubai have the lowest sleep performance score.
      ∙ YIR data seems to suggest a correlation between late-night culture, sleep performance and stress levels: Countries with the latest average bedtimes–Kuwait (2:20am), Saudi (2:19am), and Qatar (1:47am)–also report the latest wake times. Cities in these countries like Jeddah, Riyadh, and Sharjah, which have some of the latest bedtimes, rank among the top six cities globally for the least sleep. Riyadh and Jeddah are the most stressed cities globally, suggesting that the combination of late-night culture and insufficient sleep may contribute to both low sleep performance and higher stress levels.
      ∙ The UAE ranks third lowest globally in sleep performance, with an average score of 74 per cent, following Singapore (73 per cent) and India (71 per cent). Sharjah, Jeddah, and Dubai top the global list for lowest sleep performance.
      ∙ The UAE stands out for having the highest REM (Rapid Eye Movement) sleep percentage rank, suggesting that when members in the UAE do sleep, they spend a significant amount of time in restorative sleep which can still have positive effects on mental clarity and recovery, despite shorter or less frequent sleep durations.
      How important is sleep in terms of maintaining a healthy regime?
      Sleep is the cornerstone of a healthy regime, it fuels recovery, supports peak performance, and impacts overall wellbeing. As fitness trends prioritise recovery-first approaches, sleep has shifted from an afterthought to the foundation of optimal performance and overall health. WHOOP members already use data to identify how habits like late workouts, caffeine consumption, and irregular bedtimes affect sleep, energy levels and recovery.
      With wearable tech making sleep fitness more accessible, this focus on sleep as a performance driver is only set to grow. What lifestyle choices should we be incorporating to improve this?
      Improving sleep starts with small, intentional lifestyle adjustments. Consistency is key – establishing a regular bedtime and wake-up routine helps regulate your body’s internal clock. Avoiding caffeine in the afternoon, limiting late-night screen time, and creating a sleep-friendly environment – like a cool, dark, and quiet room – can significantly enhance sleep quality. Stress management and mindfulness are also emerging as critical pillars of health, directly influencing sleep quality and overall recovery. WHOOP helps users monitor stress levels through metrics like heart rate variability (HRV) and recovery scores, empowering them to understand how habits impact resilience and readiness. In high-stress regions like the GCC, where WHOOP member data reveals cities like Riyadh and Jeddah rank among the most stressed globally, taking time for mindful moments of rest to reset and connect can prove invaluable. Tracking sleep and stress levels through wearable technology combined with healthy habits can help provide an accessible and holistic approach to overall well-being.
      What elements of the bedroom are key for a good night’s sleep?
      For good sleep hygiene:
      1. Darken your room with blackout curtains for optimal sleep quality.
      2. Limit screen time 30 minutes before sleep to promote faster sleep onset.
      3. Use blue light glasses up to three hours before bed to prevent screens from delaying melatonin release, the hormone that helps you sleep.
      4. Reduce caffeine intake, especially after lunch, and opt for warm milk or herbal tea.
      5. Use your bed exclusively for sleep to train your body for quicker sleep initiation.
      6. Refrain from alcohol at least three hours before sleeping to prevent disruptions in REM sleep.
      7. Yoga, stretching or meditation, 10-15 minutes of gentle movement can help calm your mind and heart preparing you for bed.
      8. Set your bedroom temperature to between 15-19 degrees Celsius (60-67 degrees Fahrenheit), allowing your body temperature to drop which is part of the natural process of falling asleep.

      WHOOP GCC Marketing Director, Stephan Muller

      What is your attitude to sleep – a pleasure or more of a necessity?
      It’s a combination of both. I truly enjoy a good night’s sleep, but I’m also deeply aware of the importance of high-quality sleep for my recovery, energy and clarity the next day. I’ve always prioritised sleep and it’s the best decision I’ve made for my health.
      This is The Tranquility Issue – what habits, tools, and mindset do you use for an inner sense of calm?
      I’m a big believer in going to sleep with a clear and calm mind. It doesn’t just help me go to sleep quicker, but also get better quality sleep.
      The three habits that help me with this sense of calm are:
      1. Disconnect from anything that can over stimulate my mind – mainly work;
      2. A 20-minute meditation where I breathe deeply, sit with my thoughts, reflect on my day, and ease into a relaxed state;
      3. I like using calming incense that signals to my body and mind that it’s time to wind down.
      “The combination of late-night culture and insufficient sleep may contribute to both low sleep performance and higher stress levels”
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      February’s – The Tranquility Issue – Download Now 
      Images: Supplied More

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      This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop Head To Toe

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      If you’re pressed for time and want to work your entire body, we’ve got the perfect sweat sesh for ya. This full-body HIIT (or, high-intensity interval training) workout will get your heart rate up and challenge muscles in the upper body, core and lower body. Prepare to move in all directions and engage your glutes, core, shoulders, back, biceps and more – every muscle gets a turn.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.What’s more, the short bursts of intense dumbbell exercises and limited rest periods is effective for building muscle, changing body comp if that’s a goal of yours and boosting muscle definition, says Belgrave. It’s also made to meet you at your fitness level with scalable reps, so you always feel just the right amount of challenge on your first or 10th time completing this workout. Join us!Time: 20 minutes | Equipment: None | Good for: Full bodyInstructions: Warm up with 30 seconds of jumping jacks and 30 seconds of crossbody lunges (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Cardio Warmup: Jumping JacksWhy it rocks: Jumping jacks are a classic for a reason, says Beck. Not only will they get your heart pumping, but the move also helps strengthen your outer glutes and inner thighs. Just remember to keep your core engaged as you jump, adds Beck.How to:Stand with feet hips-width apart, arms down at your sides and core engaged.

      Jump feet out much wider than hips as you swing arms out and overhead.

      Reverse the motion to return to standing. That’s 1 rep. Complete 50 reps.Warm-Up: Crossbody LungesHow to:Start standing with feet much wider than hips-width apart and arms at sides.

      Bend right knee and hinge at hips as you rotate torso to right with right arm extended straight up and left arm extended down to tap the floor.

      Bend left knee and hinge at hips as your rotate torso to left with left arm extending straight up to ceiling and right arm extended down to tap the floor. That’s 1 rep.Weighted SwingThis move combines strength and cardio, making it super efficient, Earnest says. “This can improve heart health, overall power, build functional strength and boost your mood!”Target muscles: posterior chain, glutes, hamstrings, spinal erectors, upper back muscles and coreHow to:Hinge your hips back, knees slightly bent, torso leaned forward at 45 degrees, holding the edge of the dumbbell with both hands, arms extended straight toward floor.

      Then in one motion, squeeze the glutes, straighten your legs, lift your torso and thrust your hips forward, swinging the weight to chest height. Keep your arms straight and core tight as your move.

      Reverse the movement, bringing the dumbbell between the thighs when you hinge. That’s 1 rep.

      Complete 10 reps each side, then move on to your next move.Reverse Alternating LungeHow to:Stand with feet hip-width apart, holding a dumbbell in each hand at sides, palms facing thighs.

      Step right leg back and lower into a lunge so both knees are bent at about 90 degrees, maintaining good posture and an engaged core.

      Reverse move to return to start with control.

      Repeat on the other side. That’s 1 rep.Form fix: Let your shoulders melt down your back and hold the dumbbells at your sides as if you’re carrying two suitcasesBiceps Curl To PressWhy it rocks: This movement combines two exercises to target your biceps, shoulders and triceps in one go, says Harvey.How to:Stand with feet hip-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing forward.

      Engage core, draw shoulders down and back and gaze forward.

      On an exhale, engage biceps and bend elbows to curl the dumbbells up to shoulders, keeping elbows tucked into sides.

      Inhale and rotate wrists so palms face away from body. Then, on an exhale, press both dumbbells up to the ceiling, straightening arms. When fully pressed, hands should be aligned with shoulders.

      On an inhale, slowly reverse the movement to return to the starting position with dumbbells down to sides. That’s 1 rep. Do 10 to 12 reps.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm SculptingDeadlift And RowHow to:Stand with feet shoulder-width apart, a soft bend in knees, holding one dumbbell in each hand with palms facing legs and arms at sides.

      Hinge hips as you lower dumbbells, keeping the weights close to thighs and shins.

      Pause at the bottom and rotate hands so palms face each other.

      Squeeze shoulder blades together and pull dumbbells toward rib cage.

      Reverse move by lowering dumbbells to shins, then driving through heels to stand with arms at sides. That’s 1 rep.Dumbbell Pullover With Leg LowerTarget: Transverse abdominis, rectus abdomins, obliques, deltoids, triceps, rectus femoris, iliacus, psoasWhy it rocks: Keeping your lower back and head flush with the floor while your limbs shift weight will engage your deep core stabilisers. Being able to lift your legs and arms from this position is essential for a healthy spine.How to:Start lying on your back, holding one dumbbell horizontally in front of your chest with both hands. Lift legs to a tabletop position, knees over hips, lower back flush with floor, core engaged.

      Keeping one leg at a 90-degree angle, lower the other to tap heel to the floor. As the leg lowers, reach arms above head at the same time to lower weight toward ground behind head.

      Engage core to lift both arms and leg to starting position. Switch legs and repeat the motion. That’s 1 rep.

      Complete 10 to 12 reps.This article by Jennifer Nied was originally published on Women’s Health US. More

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      This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes Shaking

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      The beauty of bodyweight workouts? You can do them any time, anywhere. So next time you’re traveling or simply stuck with limited equipment access, give this lower-body blaster of a workout a go.The moves ahead are a mix of dynamic leg and glute exercises that hit the lower-body muscle groups from all angles. It’s important when training the lower body, and your whole body in general, to move in different planes, says personal trainer, Ariel Belgrave. For example, in an air squat, you are primarily moving in the sagittal plane, or forward and backward. In the speed skaters or lateral lunges, you are moving in the frontal plane, or side to side. Moving more three-dimensionally helps reduce your risk of injury and make it easier to move and function day to day (even when you’re, say, carrying groceries).Meet the expert: Ariel Belgrave, Certified Personal Trainer, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Another perk of the bodyweight lower-body workout here is that it’s totally scaleable. Need more rest and recovery? Only do the first three sets, then keep coming back to the workout as you get stronger. Need more challenge? Hold light to medium dumbbells during the lunge patterns, and hold a weight across your hips in the glute bridge. Get ready for a serious lower-body burn – and follow along with Belgrave.Your 20-Minute Bodyweight Lower-Body WorkoutTime: 20 minutes | Equipment: None | Good for: Lower bodyInstructions: Warm up with 30 seconds of marching and 30 seconds of air squats (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells1. Warm-Up: MarchingHow to:Stand with feet hip-width apart, arms at sides.

      Lift one knee to hip height, swinging opposite arm at the same time.

      Return raised foot to ground and repeat on other side. Continue alternating.2. Warm-Up: Air SquatHow to:Stand with feet slightly wider than hip-width apart, arms at sides.

      Lower into a squat, stopping when glutes are in line with knees.

      Drive through heels to return to standing. That’s one rep.READ MORE: Get Fit Anywhere With This Resistance Band Workout3. Speed SkatersHow to:Start standing with feet hip-width part.

      Jump to the right and, as you land, cross left leg behind you, landing on your right leg with a bent knee, left toes gently touching ground.

      Quickly hop to left and repeat on the other side. That’s one rep.4. Curtsy LungeHow to:Start standing with feet wider than hips and hands clasped in front of chest.

      Step left foot back, while keeping both hip bones facing forward, and plant it outside of right leg, heel high.

      Keeping torso upright, squeeze inner thighs together and lower down until back knee hovers above floor.

      Press down into right heel to return to start position. Press through heels to return to standing. Switch sides and repeat. That’s 1 rep.Pro tip: Hold a dumbbell at chest height to increase the intensity.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting5. Alternating Lateral LungeHow to:Stand with feet hip-width apart.

      Take a big step to the side with right leg, then bend right knee and push hips back and lower until your right knee is bent 90 degrees. The left leg should be extended.

      Drive through right heel to return back to start. Repeat on left side. That’s one rep.6. Fire HydrantHow to:Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.

      Keeping right leg bent to 90 degrees, engage core and squeeze through outer right glutes to lift right knee out to the right, until upper leg is parallel to floor (or as close as possible).

      Slowly and with control, return leg to starting position. That’s one rep. Perform reps for 20 seconds, then switch sides and repeat.Pro tip: Aim to distribute your weight evenly through each hand, avoiding sinking into your right side when working the left leg and vice versa. If you want an extra push, you can add resistance bands.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment7. Glute BridgeHow to:Lie on back with feet flat against the floor and knees bent, arms at sides.

      Squeeze glutes and lift hips off the floor until your body forms a straight line from knees to shoulders.

      Pause at the top, then lower back down to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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      Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting

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      Trainer Ariel Belgrave’s favourite fitness word? Flex. And you can bet you’re going to be doing a whole lotta that during (and after!) the upper-body dumbbell workout coming up. This 20-minute arms and shoulder blaster is made up of compound movements that work multiple joints and/or muscle groups in your top half for an efficient and powerful strength session.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.If you want arm muscles that pop, or simply to feel more comfortable and confident playing a racket sport, carrying your kid, or lifting a suitcase overhead, this circuit is for you. The exercises included aim to hit the upper body from different angles (think: an Arnold press followed by a back fly and row), so you get stronger all over and help eliminate muscle imbalances.Need to modify? That’s okay! Feel free to move through the workout without dumbbells first to nail the movement patterns and form. Then, come back again. Or, you can try a round or two with dumbbells and use just your body weight when you feel fatigued. The goal is to keep coming back and getting stronger. Ready, set, sweat along with Belgrave in the videos below.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Upper bodyInstructions: Warm up with 30 seconds of TYWs and 30 seconds of arm swings (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: TYWHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.

      Continue repeating the sequence.Warm-Up: Arm SwingsHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After 15 seconds, reverse the direction.READ MORE: Try This Shy Girl Upper Body Workout If You Lack Confidence At GymSingle Single Double Biceps CurlHow to:Start standing with feet hip-width apart, one DB in each hand, palms facing out.

      Core and glutes engaged, raise the DB in the right hand to right shoulder. Lower it back down.

      Repeat with the left side. Lower left hand back down.

      Then, perform a biceps curl with both arms simultaneously. Lower back down. That’s one rep.Arnold PressHow to:Stand with feet hip-width apart, one dumbbell in each hand, racked at shoulders with palms facing toward you.

      With core engaged, rotate and raise dumbbells overhead, performing a press. At the top of the move, palms should face out.

      Lower the dumbbells back down to starting position. That’s one rep.Back Fly And RowHow to:Stand with feet roughly hip-width apart or slightly wider, one dumbbell in each hand at sides.

      Hinge at hips to bring torso and arms and dumbbells forward. This is your starting position.

      Using your back muscles, raise dumbbells out to sides toward sky, so that arms are parallel to ground. Lower DBs back down.

      Next, drive elbows back toward sky to perform a bent-over row, so that the DBs land near hips.

      Lower DBs back to starting position. That’s one rep.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of EquipmentHalo And Press OutHow to:Stand with feet slightly wider than hip-width apart, holding one dumbbell in both hands, resting it on thighs. Raise DB to chest. That’s your starting position.

      Bend arms and raise dumbbell toward left shoulder, then continue to circle it around your head to the right shoulder, ending with the DB at your chest.

      When the DB is at the chest, press it out to the left, fully extending the arms.

      Bring the DB back to your chest. That’s one rep. After 20 seconds, switch directions.Skull CrusherHow to:Lie on back with knees bent and feet planted into ground. Hold one dumbbell in each hand and extend arms straight above chest.

      Without moving the upper arms, bent at the elbows to lower DBs toward the sides of your head.

      Extend DBs back to sky. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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      in fitness and body

      The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells

      by

      How do you want to feel 28 days from right now? Stronger, more confident, in a groove with a fitness routine, perhaps? If so, this 28-day challenge is for you and today is the day to kick it off!The challenge is made up of express-style workouts that require 20 minutes or less of effort but still offer gains and serious inspiration to make positive changes. Expertly crafted by Ariel Belgrave (@gymhooky), CPT, creator of The L.E.A.N. Program fitness and nutrition coaching, each workout meets you where you are in your journey – whether you’re looking to lift heavier, rehab an injury, or shake off newbie nerves – and still pushes you to level up, up, up. All you need is a set of dumbbells and a mat, and a go-getter attitude, to take on a new training style for the next 28 days.The real gems in this challenge are the tough-yet-effective compound moves that work multiple muscle groups and joints at the same time. And get this: Resistance-training programs involving multi-joint exercises (a deadlift and row, a squat) are more effective for improving overall strength and daily function than just doing isolated moves (a basic biceps curl), say multiple studies. “Including these types of exercises in your plan is a huge win if you are short on time, because you’re still able to build lean muscle mass,” Belgrave says.The workouts ahead include a quickie warm-up and a circuit of five exercises, which you do at your personal pace (a.k.a., AMRAP-style, meaning As Many Reps As Possible in the allotted time). Dedicating four weeks to a routine is the sweet spot for building consistency, finessing form, improving muscular endurance and more, Belgrave notes. So slip into sneaks, grab DBs, and gear up for the next 20. Then…keep coming back! Next thing ya know, you’ll be shouting Belgrave’s favourite workout kicker, “I. Did. That.”Equipment needed: Dumbbells, matWorkoutsDumbbell Upper-Body Strength

      Bodyweight Lower-Body Burner

      Dumbbell Head-to-Toe HIIT

      Bodyweight Upper-Body Strength

      Dumbbell Lower-Body Burner

      Dumbbell Full-Body Strength

      Your 28-Day Workout Challenge Game PlanThe short bursts of intense dumbbell exercises and tight rest periods in each of the six challenge workouts create the perfect combo. They combine cardio and strength and are effective for building muscle, altering body comp and increasing muscle definition, says Belgrave.Do each workout once per week, for a total of six workouts per week, following the schedule below. (For instance, when it says to do upper-body strength, choose either the bodyweight or dumbbell upper-body strength workout that day.) Oh, and keep these workouts handy after the 28 days are over – they’re clutch *anytime* you’re stumped about what to do.Need more rest and recovery? Skip the bodyweight lower-body burner and only do five workouts per week, Belgrave recommends.Pro Tips For Amping Up The ChallengeIf any of the workouts start to feel less than challenging, consider the following tips from Belgrave to increase the difficulty (– and the results:Increase the weight of your dumbbells by one to two kilograms as you get stronger.

      Count the number of reps you are able to complete in the given time frame and aim to do more next time.

      Decrease the rest time between the exercises or circuits.READ MORE: How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal TrainerWho should complete the 28-day workout challenge?“The 28-day challenge was created for beginners but is generally designed to meet you wherever you are in your fitness journey, whether you’re just starting out, looking to increase your strength, recovering from an injury, or simply want to shake things up in your current fitness routine,” says Belgrave. The AMRAP-style in particular allows you to go at your own pace, making it accessible for all fitness levels, she adds.That said, if you’re intimidated by 28 days of workouts, spark (and maintain) your motivation by making an effort to actually think about and write down your goals. “The first step is truly taking the time to figure out your why, what and how,” says Belgrave.Answer the following questions: Why am I adding fitness and wellness into my life now? In what ways will my lifestyle be different when I have fitness happening on a regular basis? How am I going to include my fitness routine in my schedule? That will give you a “take action” mindset, says Belgrave.Illustrated by Kelli LadererWhat kind of results is it realistic for someone to see in 28 days?You can expect to see some exciting (and realistic) changes in 28 days. “While everyone’s results will vary based on factors like starting fitness level, nutrition and consistency, you can generally anticipate increased muscle tone, feeling stronger, a boost in energy and more confidence in performing basic fitness exercises,” says Belgrave.How can someone keep up their routine once they finish this program?You have a few options, per Belgrave: For one, you could restart the 28-day challenge, with a twist. “This second (third, fourth, or fifth!) time around, you can adjust the workouts so that they are more challenging and align with your new fitness level and goals,” she says. For example, try heavier dumbbells, increase the number of reps in each set, increase the duration of the workouts, or try different workout formats with the same exercises.Alternatively, you could incorporate elements of the challenge (favourite exercises and/or the AMRAP format) into your previous fitness routine. Third, you could always explore totally new fitness programs or classes. FYI, WH has hundreds of exercise routines to choose from! “I’d generally recommend revisiting the challenge periodically and letting it serve as a benchmark to track your progress and assess fitness improvements over time,” Belgrave notes.This article by Jacqueline Andriakos & Jennifer Nied was originally published on Women’s Health US. Illustration by Kelli Laderer. More

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      in lifestyle and culture

      6 spots in the UAE for a memorable horse riding experience

      by

      Life

      by Sarah Joseph
      2 mins 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. With horse riding being one of the most sought-after activities it’s worth a try even if you’re a beginner.
      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 Club

      With 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.com
      JA Equestrian centre

      Featuring 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.com
      Dubai City stable

      This 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 club

      Being 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.ae
      Emirates Equestrian centre

      Whether 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.com
      Al Wadi Equestrian Centre
      Located 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/

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