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      The 411 On Wall Pilates Workouts From Experts. Plus, A Go-To Wall Pilates Routine

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      Any woman on social media would know wall Pilates workouts: the trend that racked up over 22 million likes on TikTok is peppered throughout your daily scroll, purporting a slender, stronger frame using just a wall. But do wall Pilates workouts do all they claim to? WH spoke to experts for the 411.So, What Is Wall Pilates Anyway?  Simply put, it’s Pilates… with a wall. The firm object, says Pilates instructor Jordyn Stoos, “can help balance and stability for those that might need to build their strength, whilst performing a limited Pilates repertoire.” Pilates is by nature a low-impact exercise modality that focuses on core and stability while enhancing flexibility. By adding a wall (or any stable surface), Pilates becomes more accessible. “It’s a built-in guide that helps with alignment, posture, and control, making exercises more intentional and precise,” says Melissa van der Walt, a Pilates instructor.What Are The Benefits?“Wall Pilates is incredibly functional, meaning it improves strength and mobility in a way that translates to better posture, reduced back pain, and a stronger core for everyday movements,” says van der Walt. “The wall acts as a built-in resistance tool, balance aid, and alignment checker all in one—so it’s way more than just a substitute for a bench or the floor.”Wall Pilates workouts help activate your core muscles:It offers deeper core engagement, since pressing into the wall “forces your deep core muscles to activate properly, making ab work more effective,” she adds.It aligns your practiceFor everyone wanting to appear more confident, taller and slimmer, consider the wall a free tool. As a built-in guide, the wall forces proper alignment and reduces lower-back strain.It’s a boon for balance “What people often don’t realise is that balance in itself needs to be strengthened, too,” says Stoos. “I often have clients that find themselves so surprised when I ask them to do a balance exercise and they topple over!” To combat this, the wall is great for checking posture while balancing and using stabiliser muscles. Stabilisation exercises, like balancing, “helps to activate the core and strengthen the spinal stabilisers,” says Stoos.READ MORE: 7 Proven Pilates Benefits And The Best Apps To DownloadWhy Wall Pilates Workouts Might Be Right For YouYou’re older: Balance and bone density decline as you age. Wall Pilates offers a strength workout that helps improve balance and muscle strength, a key factor in bone-building.

      You’re a Pilates newbie: “It offers extra support so you’re not compensating with the wrong muscles,” says van der Walt.

      You’re post-partum: This gentle workout focuses on deep core strength, including those all-important pelvic floor muscles, which are compromised during childbirth.

      You want a challenge: No cheating when you’re up against the wall, says van der Walt. “There’s no momentum or “cheating” the movement – your muscles have to do all the work.” Plus, she adds that the extra level of resistance (I.e., pushing against the wall) forces engagement, making even simple movements more challenging.

      You need low-impact movement: If you’re recovering from an injury, wall Pilates workouts are easy on the joints but still challenge muscles.READ MORE: What You Need To Know About Doing Pilates For Weight LossCan Wall Pilates Help With Weight Loss?Weight loss is a specific balancing act that involves calories, yes, but also hormonal balance, science says. Still, movement is a great way to move the needle and wall Pilates can be part of your movement routine. For body recomposition, i.e., adding muscle tone and definition, wall Pilates can help you achieve that, says van der Walt. “It’s fantastic for toning, sculpting, and increasing muscle endurance,” she explains. “But body composition shifts come from a mix of:Progressive Resistance – Over time, you need to increase intensity (using body weight, resistance bands, or even light weights) to keep building muscle.

      Nutrition – No workout alone will change body composition without proper nutrition to support fat loss and muscle retention.

      Overall Movement & Cardio – Pilates strengthens and sculpts, but adding walking, strength training, or other movement will amplify results.”Also, remember that muscle is a key component in minimising fat stores. Per van der Walt, wall Pilates can help strengthen your core, increase muscle endurance, improve posture and support joint health and mobility. And let’s be real: those are all very worthy pursuits for overall health.Your Go-To Wall Pilates No-Equipment WorkoutFollow this simple no-equipment at-home wall Pilates workout from van der Walt to get your gains:
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      READ MORE: 15 Pilates Exercises That’ll Work Your Core From Every Angle Without Any Equipment More

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      12 facts to know about Sheikh Hamdan

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      Life

      by Sarah Joseph
      9 seconds ago

      His Highness Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum is constantly here there and everywhere.
      Everything you didn’t know about the Crown Prince of Dubai: Sheikh Hamdan
      With an unending list of passions and hobbies, Emirates Woman has taken a deep dive into some interesting things you might not know about the His Highness Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum, Crown Prince of Dubai, Deputy Prime Minister, and Minister of Defence of the UAE,
      He’s a massive foodie

      For those always on the lookout for places to dine in, these well-known establishments in Dubai have had the seal of approval from UAE royalty.
      Sheikh Hamdan absolutely loves to dine at the best eateries in Dubai including Roka, Ammos, Alici, Carine, Avli by tashas and many more.
      Sheikh Hamdan is a doting dad

      His Highness became a father for the first time in May 2021, welcoming twins Rashid and Shaikha into the world. Since then, the Crown Prince of Dubai has truly become the ultimate doting dad. Fazza has shared tidbits of the growing twins on social media. He’s know for sharing some adorable doting father moments with his 14 million followers on Instagram. He welcomed his third child in February 2023. Named Mohammed bin Hamdan bin Mohammed Al Maktoum he is the third addition to the Crown Prince of Dubai’s growing family.
      Sheikh Hamdan has cycled alongside an ostrich

      In a heart-stopping video taken to social media, Sheikh Hamdan is seen racing an ostrich in Dubai which is the world’s fastest bird on land. As he cycles with his entourage on the track, his love for the wildlife is beautifully depicted in this video.
      He’s passionate about underwater sports

      While inspiring many to take the plunge, Sheikh Hamdan makes the idea of deep water underground diving look very easy, as he continuously shares footage of himself under the sea, while also heading numerous metres below the surface to explore hidden underwater caves.
      He can fly a helicopter

      Starting off from Bluewaters island and making his way to Dubai Marina Mall as he goes around Dubai, Dubai’s Crown Prince’s video on social media has circulated around the UAE as he clearly loves to fly his chopper.
      He is also a poet

      With the caption for the above image being translated as follows, picking up poetry from his father has been one of the hidden talents he possesses, as he has also published under the pen name ‘Fazza’ which is an ode to a legendary Arab knight.
      Nature of the Soul
      My poems have meaning written with intuition I write my poems aware and observant My poems are not empty and a waste of my time They become more valuable with the passing of time
      What his nickname ‘Fazza’ means
      As mentioned, Sheikh Hamdan is affectionately known as ‘Fazza’. It means “the one who helps” in Arabic.
      He has climbed to the top of Burj Khalifa

      While scaling to new heights before the end of 2020, Sheikh Hamdan is seen scaling the sky-high building with his video amassing over 900,000 views and over 10,000 comments. He also showcases how high he is as he points the camera directly below him showing the busy Dubai highway and other buildings below. Well, this is not the first time he managed to do this, he also scaled to the top around seven years ago.
      He’s besties with Cristiano Ronaldo

      Over the years, Sheikh Hamdan and football superstar Cristiano Ronaldo have become firm friends. Whenever Ronaldo visits the Emirate, the Crown Prince ensures he has the best time in Dubai.
      He launched the Dubai Fitness Challenge

      Fazza himself launched the Dubai Fitness Challenge back in 2017, encouraging people to be more active in the emirate.
      He’s an avid traveller

      From mountainous regions to adrenaline-fueled spots, Fazza’s travels around the world exude his passion for exploration and adventure. Emirates Woman has curated a list of all the potential places to add to your bucket list. From Scotland to Japan, this Royal has travelled the globe and continues to make trips around the world.
      Sheikh Hamdan is a keen photographer

      Sheikh Hamdan is also a keen photographer always capturing spectacular shots of the travels he’s on and photographs around Dubai.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Instagram, Feature Image: Faz3 More

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      FYI: Your Local Park Has All The Equipment For A Full-Body Outdoor Workout

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      Whether you’re whiling away time during the kid’s playtime or want to switch up your regular at-home fitness routine, this outdoor workout at the park is all you need to get it all done. POV: You take the kids to the park, they run around, you sit on a bench – or in your car – and savour a quiet moment to catch up on your TikTok feed. Sound familiar? Well, we’re challenging you to stop warming the bench and join the game. Your local park is essentially an outdoor gym, minus the grunting breker dudes, lingering aroma of eu de sweat and No-Concept-Of-Personal-Space guy. Climbing frame? We prefer to call it a brightly-coloured chin-up bar. Swings? Suspension trainers! And that park bench you’re sitting on? A box jump waiting to happen.How this outdoor workout in the park works: This outdoor workout has been designed as a circuit, with different exercises at different stations (read: pieces of park equipment). For each move, do as many reps as you can in 30 seconds, catch your breath for 20-30 seconds, while you move on to the next station. Then repeat the pattern. Once you’ve completed the whole circuit, take a breather for a full minute, then repeat the circuit again, starting at a different station. Do three full circuits in total.Reps: AMRAP in 30 seconds Rest: 20-30 seconds per move; one minute per circuitSets: Complete the circuit three times READ MORE: Everything To Know About Hyrox, The Tough New Fitness RaceUp the intensity: Be a kid again! The only time kids walk at a respectable pace is in school corridors. So instead of walking from one station to the next, skip or jog between stations. Another way to up the intensity: rope your kids in and make it a competition to see who can complete the most reps of each move – while one person goes, the other one counts.Now, Get Creative: You don’t have to limit yourself to these exercises. Depending on what equipment you have in your park, there are all kinds of fun moves you can throw into the mix to keep the workout interesting. Check out this video for some more ideas or make up your own. Don’t forget to tag us on Twitter and Instagram – we love seeing you getting out and being active!The moves Incline push-upsFind a sturdy bench or elevated surface. Place hands slightly wider than shoulder-width apart, fingers pointing forward. Lean into the surface, keeping your body in a straight line from head to heels. Lower your chest towards the bench, bending your elbows. Push back up to the starting position. Focus: Engage your core and maintain a straight back throughout the movement.Negative chin-upsFind a sturdy bar. Use a step or jump to get your chin above the bar, palms facing away from you. Slowly lower your body until your arms are fully extended. Repeat. Focus: Control the descent and engage your back muscles. If you can’t do a full chin-up, negative chin-ups are a great way to build strength.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsBench hopsAssume a plank position with arms outstretched, hands gripping the see-saw lever. Keep your body in a straight line. Hop with both feet from one side of the see-saw to the other, maintaining core engagement. Focus: Control the movement and land softly. This exercise improves core stability and coordination.Step-upsFind a sturdy bench or step. Step onto the bench with your right foot, pushing through your heel to lift your body up. Step down with your left foot. Repeat on the other side. Focus: Maintain balance and control. Choose a step height that challenges you but allows for proper form.Shuttle sprintsSet up two markers about 20-30 meters apart. Sprint between the markers, touching the ground at each marker. Walk or jog back to the starting point. Focus: Maintain a fast pace and proper running form.Hanging leg raisesHang from a sturdy bar with an overhand grip, arms fully extended. Raise your legs, keeping them straight or slightly bent, until they are parallel to the ground. Lower your legs slowly. Focus: Engage your core and avoid swinging. This exercise strengthens your abdominal muscles.Toe tapsFind a bench. Stand facing the bench. Lift your right foot and tap it on the bench. Quickly switch feet, tapping your left foot on the bench. Continue alternating legs. Focus: Maintain a quick pace and control the movement. This exercise improves coordination and lower body strength. Use your abs to drive your legs up – this improves balance and core strength.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsElevated shoulder tapsAssume a plank position with your hands shoulder-width apart and your feet elevated on a bench or step. Keep your body in a straight line. Lift your right hand and tap your left shoulder. Return your hand to the ground and repeat on the other side. Focus: Maintain core engagement and avoid rocking your hips. This exercise strengthens your core and shoulders.Watch the full outdoor park workout:
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      This article was written by Wanita Nicol More

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      10 yoga studios in Dubai to book for a calming session

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      Life

      by Sarah Joseph
      17 seconds ago

      VIEW GALLERY/ 10 IMAGES
      As it’s important to start the year on a positive note, it’s time to book a yoga session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      What are some of the benefits of yoga?
      Physical and Mental Health
      Yoga is known for its numerous health benefits, including improved flexibility, strength, and mental clarity. International Yoga Day aims to raise awareness about these benefits and encourage people to incorporate yoga into their daily lives.
      Cultural Heritage
      Yoga has ancient roots in Indian culture and philosophy. The day highlights yoga’s historical significance and its role in promoting a balanced lifestyle.
      Global Unity
      The celebration fosters a sense of global unity by bringing people together from various countries and backgrounds to participate in yoga activities, emphasizing peace and harmony.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @galaortin & Feature Image: Emirates Woman’s January Cover 2024 More

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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
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      in fitness and body

      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