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      REVEALED: Join Angelique Van Der Linde At FNO – And The Exact Science Behind Our Step Workout

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      Forget Jane Fonda – step workouts are what’s happening, right now and here. And come 5th of August, we’re stepping up to the plate with our step-free step workout. Leading us will be fitness instructor and WBFF Fitness Pro Athlete Angelique Van Der Linde. And she’s bringing the canned heat to your feet. “I hope to bring a fit flavour that the ladies have not been exposed to. My baby is almost one year old and being able to train with all these like-minded women and celebrate our super-human strength as women is a privilege,” she says. 

      Angelique’s approach to fitness 

      When it comes to making sure you’re staying in shape, Angelique has a go-and-get-it attitude. “Health & wellness is like brushing your teeth. Don’t overthink it. Just get it done,” she says. At her class, you can expect to crush calories while having a blast. Think you’ve got two left feet? Don’t sweat it. “I promise to keep it super simple but to fill every moment with inspiration and fun! No one cares about the moves, just move in the same direction as all the rest and have fun,” she says. 

      [embedded content]

      Why we’re doing a step workout at FNO 

      From getting your heart pumping to challenging your muscles, here’s what you can expect from a high-intensity step class. 

      You’ll crush calories 

      Per personal data from one WH writer’s experience, just thirty minutes of steppin’ burned a whopping 200 calories alone. It’s also high-energy since jumping and stepping around will leave you drenched faster than you can sauce up some fries. 

      You’ll burn your quads and glutes 

      Step class is all about moving those legs, so expect your legs to burn. Stepping forwards and backwards (believe us) does a number on your quads and glutes, since these muscles serve as stabilisers that prevent you from falling over. 

      You’ll have fun 

      More than anything, this class, with its pumping feel-good music, will be fun. Expect to laugh as you try to master a killer step routine. 

      You’ll tone up 

      One study evaluated the effects of 12 weeks of step aerobics on elderly women. It found significant changes in waist circumference, and “had a positive effect on the functional fitness components of these older women,” the study notes. Plus, another study saw big improvements in V02 Max, meaning your overall fitness will improve. Get stepping, people! 

      Get ready for Fit Night Out! 

      From dancing to stepping, there’s something for everyone at Fit Night Out and you’re guaranteed a great time. “It’s always the biggest motivation to see so many women train together and share the love for health and wellness,” says Angelique. “When I see the sea of women in front of me, all feeling the rhythm and beat with a smile on their faces, that’s what I look forward to most! The class will be filled with hip-hop combinations mixed with some old-school step choreography. It’s something new, fresh but still familiar and anyone can join, benefit and enjoy this segment.” 

      Ready to get to it? Book your tickets to the fitness event of the year right here.  More

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      5 Fitness Goals You Should Be Making If You Want To See Progress

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      One thing we fitness pros are always babbling on about is the importance of having goals. In fact, the first thing I ask prospective clients is what they want to achieve, so I can help ’em get there. And while there’s no such thing as a bad goal, having more specific intentions can be even more powerful — especially when you can measure that progress along the way. Consider adding these five fitness goals to your list.

      Meet The Expert: Amy Roberts is a certified personal trainer

      Fitness Goal #1: Lower Your Body-Fat Percentage

      Clients often tell me they just want to lose two to four kilos to “lean out.” (Sound familiar?) But you’ve probably heard the old “muscle weighs more than fat” line. While that’s not technically true (a kilogram is a kilogram), it is true that a kilogram of muscle is denser and takes up less space than a kilogram of fat. So if your goal is to shed kilograms, you really should be aiming to lose body fat and gain (or retain) muscle. Essentially, you’re hoping to shift your body composition and lower your body-fat percentage.

      You can measure this in a number of ways…

      You can ask a trainer at your gym to test it using skin-fold callipers.

      You can try a body-comp scale or monitor that uses bioimpedance (where you stand on or hold metal pads and a current determines your body composition). Or, you can go to a special lab for a more accurate (though pricier) air- or water-displacement test.

      Keep in mind that the first two options aren’t 100 percent accurate. But as long as the measurements are done under the same general conditions, you’ll be able to get a pretty good look at your progress.

      Goal #2: Get Stronger

      Of course, you don’t want to look like Joe Manganiello, but you shouldn’t be afraid to make strength one of your goals. In fact, unless you put some crazy concerted effort into it, the typical woman will never “bulk up.” (Newsflash: You CAN be strong and skinny!) What I like about strength as a goal is that it’s much more quantifiable than “toning up,” which is what women often say when they’re describing the desire to build muscle.

      Strength can be measured by a number of ways. The number of push-ups you can do, the amount of weight you lift, or the increase in reps you can handle. It’s also noticeable in daily life: The ease with which you lug your groceries or lift your suitcase into the overhead bin. And if you want to check your progress in the mirror, find out how long it takes to see muscle definition.

      Goal #3: Master A Skill

      Write down this goal if you’re one of those people who just doesn’t get particularly amped about running/lifting/sweating just for the sake of it. Sometimes you need a specific skill to hone in on. My gateway drug into fitness was a weekly adult gymnastics class that hooked me. But if tumbling isn’t your thing, just pick another sport or skill that you want to learn to excel in, like Pilates or boxing.

      Already found your fitness muse but need an extra boost? Make specific achievement goals, such as targeting a number of chin-ups (can’t do a single one? Try our chin-up challenge to learn how in six weeks!) or conquering a forearm stand in yoga.

      Goal #4: Make Fitness A Part Of Your Routine

      I meet people daily who want to shape up for a specific event — a wedding, a school reunion, bikini season… I would never begrudge anyone wanting to look and feel her best for any reason. But I try to encourage a more long-term approach. Sure, you’re motivated to work hard for the grand occasion. But do really you want to put in all that effort only to let it fall by the wayside later? Consider how you can keep those gym dates, favourite classes or regular runs in your schedule for the long haul.

      A lot of things can motivate you: finding a workout buddy, blocking off your calendar with “fitness appointments,” and prioritizing personal training or those pricey-but-awesome indoor cycling classes in your budget. What’s important is that you find your mojo and hold onto it. But if you really need an end goal, just make a point to try something for a month or two. By the time you’re finished, chances are you’ll be hooked.

      Goal #5: Train For An Event

      There’s one exception where shaping up with a deadline can actually come in handy, and that’s training for a fitness event. Some of us are just more deadline-driven than others. By giving yourself a specific point at which you’ll have to prove your stuff, you’ll be more motivated to keep up with your training. So sign up for a triathlon, a 5-Kay, or an endurance event like an obstacle course. Then, train like hell. Who knows? After the rush of completing your first one, you may decide to make it a habit.

      The article was originally published on www.womenshealthmag.com More

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      Introducing That Fitness App: An Easy-To-Use Online Gym Connecting Trainers And Students

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      That Fitness App, the brainchild of Dominique McFie, a qualified Yoga instructor was launched today. This new app available for Android and iOS mobile devices connects trainers and students at the push of a button to create your very own private online gym. It offers a new level of convenience to everyday training needs on a safe and secure platform.

      That Fitness App benefits both trainers and students who can connect whenever it is most convenient. Trainers can connect with clients through That Fitness App eliminating all the hassles of scheduling, invoicing, and marketing. Likewise, busy individuals who are adapting to new fitness habits, or have limited time for training, can engage with a personal trainer online via That Fitness App.

      “As a Yoga Instructor I grappled with the issue of scheduling classes to suit customers’ busy lifestyles, as well as finding clients looking for the style of Yoga I offer, in the environment they want. Apps make our lives more convenient, and we are all far more familiar with online engagement nowadays, which lead me to the concept for That Fitness App”, says Dominique McFie. Her vision is to build a community for fitness and health conscious people to connect to while helping both trainers and students achieve their goals.

       Benefits To Trainers: 

      Trainers looking to build a solid client base will be visible to a broader community of people seeking fitness training. 

      Trainers set their own class fee structure. Plus, get paid the amount they choose via the safe and secure platform on a regular payment cycle. 

      Trainers can add as many categories to their profile as they want. Subject to vetting of their training qualifications and credentials. This allows trainers to offer a variety of training sessions thus engaging more clients. 

      Scheduling is done directly on the App based on the training slots made available sending the trainer notifications of new bookings as they are made. 

       Benefits To Students: 

      Students can connect to a trainer of their choice whenever is most convenient and enjoy the benefits of engaging online with a trainer. 

      Students embarking on a new fitness routine will find that the convenience and flexibility the App offers makes it easier to adapt to new habits as it saves time and travelling, plus there is the benefit of having someone knowledgeable teaching you right from the start.

      The range of trainers available on the App means it is suitable to avid fitness buffs as well as beginners because students can connect with any trainers for different types of exercise whenever available. 

      That Fitness App is completely free to sign up! Students only pay for the classes they book via the secure payment gateway. 

      Four Training Categories

      Yoga 

      Pilates 

      Personal Trainer 

      Sports Specialist 

      Reliable and Secure 

      To ensure safety and integrity of That Fitness App, all students and trainers are properly vetted. All trainers have proven their expertise prior to sign up, so students know they have a qualified training professional on their side. Likewise, students’ authenticity is carefully monitored to ensure that trainers can run a professional business. 

      That Fitness App aims to transform how trainers and students connect to achieve fitness goals and healthy lifestyles. Download the app here. More

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

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      For strong, sculpted arms, biceps and triceps exercises are great — but don’t forget to work those shoulders too. Toning the tops of your arms is also a surefire way to build a strong, powerful upper body. And if you always find yourself feeling intimidated at the gym, let us introduce you to #ShyGirlWorkouts and more specifically, our Shy Girl upper body workout.

      What’s A Shy Girl Workout?

      @the.healthqueen dumbbell only! (IG: @ the.healthqueen) #fitgirls #beginnerworkout #shygirlworkout #selflove #fitness #dumbbellworkout #legday ♬ original sound – Ashley Ward

      No surprises here, it’s a trend that originated on TikTok. And it’s for all of us who don’t feel super confident in the gym and feel intimidated by the weight section. These are the main features of Shy Girl Workouts:

      They require zero or minor gym equipment 

      They can be done in one, small area of the gym 

      They include simple, easy-to-remember exercises 

      They’re a great way for you to build confidence so that you’re eventually able to venture into the sections of the gym that usually get your heart racing. So just take a look on TikTok and you’ll find a Shy Girl Workout for just about every body part. This is one trend we can seriously get behind!

      READ MORE: The 15-Minute Full-Body Weighted Workout That Tones Every Inch

      Why Do A Shoulder Workout?

      Unfortunately, most people have super weak shoulders, thanks to years of sitting hunched over at a desk and cell phone (womp, womp). But the good news is, all it takes is some strength exercises to pull them back into the proper position, helping to improve your posture and ditch neck pain.

      Not to mention, almost all upper body movement — both when you’re performing exercises or during everyday activities — involves your shoulder in some way. That means working those muscles will allow you to perform tasks and exercises with heavier weights, without injury.

      The Shy Girl Upper Body Workout

      So, to give you an assist, personal trainer Kelly Cole put together some of her favourite dumbbell shoulder workouts you can do anywhere. All you need is a set of dumbbells (note: choose a weight that feels like a major challenge during the last two reps) to give this workout a go. Kelly recommends adding two to three of these exercises to your upper body workout, or put them together for a focused shoulder workout. Whether you’re a beginner or advanced exerciser, this Shy Girl upper body workout is perfect to do at home or in the gym.

      Time: 15 Mins | Equipment: Dumbbells | Good For: Shoulders

      Instructions: Choose six exercises below. Then for each move, do three sets of 10 to 12 reps each, resting as needed between sets. Then continue to the next move.

      READ MORE: One Dumbbell, Six Moves: This Full-Body Workout Is So Beginner-Friendly

      1. Overhead Press

      How to: Start standing with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms bent at 90-degree angles, elbows wide and in line with shoulders, palms facing forward. Then press the weights up until arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 10.

      2. Hammer Shoulder Press

      How to: Start standing with feet under shoulders, soft bend in knees, holding a pair of dumbbells at chin height, arms narrow in front of body and bent, palms facing inward. Press weights up overhead until biceps frame face. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 10.

      3. Front Raise Palms Down

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing body, weights resting on quads. Keeping elbows straight, lift arms until they reach shoulder height. Then, slowly lower back down. That’s one rep. Complete 10.

      4. Front Raise Palms Up

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing up, weights resting on quads. Lift arms until they reach shoulder level. Then slowly lower back down. That’s one rep. Complete 10.

      5. Cuban Rotations

      How to: Start by standing with dumbbells in each hand, elbows bent 90 degrees, in line with shoulders, and dumbbells raised to head height. With moving upper arms, rotate forearms down until they’re parallel to the floor. Then raise dumbbells back up to the starting point. That’s one rep. Complete 10.

      READ MORE: So Little Space? You Can Do This Arms & Abs Bodyweight Workout Anywhere

      6. Lateral Raise

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, palms facing body, arms at sides. Raise arms outward until they’re parallel to the floor. Then return slowly to start. That’s one rep. Complete 10.

      7. Arnold Press

      How to: Start standing with feet under shoulders, soft bend in knees, holding a pair of dumbbells at chin height, arms narrow in front of body and bent, palms facing body. Open elbows out wide to sides until inner arms face forward and then press the weights overhead, rotating palms away from body. Then return to start. That’s one rep. Complete 10.

      8. Upright Row

      How to: Start with feet shoulder-width apart, holding a dumbbell in each hand, palms facing toward body, and weights touching quads. Pull elbows up and out wide to lift the dumbbells to chest. Then reverse movement to return to start. That’s one rep. Complete 10.

      9. Shoulder Shrugs

      How to: Start by standing with feet shoulder-width apart, a dumbbell in each hand, and hands at sides. Lift shoulders up toward ears, then slowly lower back down to start. That’s one rep. Complete 10.

      10. Arm Circles

      How to: Start standing with legs shoulder-width apart, holding a dumbbell in each hand, arms extended out to sides at shoulder height, palms facing floor. Then make small, clockwise circles with arms, initiating the movement from the upper arm/shoulder joint not the wrist. One rotation is one rep. Complete 10.

      *Words: Kelly Cole

      This article was originally published on www.womenshealthmag.com More

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      in lifestyle and culture

      13 exciting activities to do in the UAE this Eid Al-Adha

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      Your ultimate guide to this weekend in the UAE –June 23 to July 2, 2023.
      Savour Mexican cuisine

      For authentic Mexican flavours, the newly opened Puerto 99 in DIFC boasts an incredibly diverse menu offering. Blending reminiscence with forward-thinking, Puerto 99 DIFC combines elements of Mexican tradition with futuristic installations that tell their unique story—an exotically playful space that is both enchanting and sophisticated, borrowing inspiration from the depths of the Mexican jungles. In addition to their elevated dining element, Puerto 99 DIFC offers an exciting nightlife experience with its top-notch sound and light systems, attracting the late night DIFC dwellers looking for a gateway to the most exclusive fiesta in Dubai. Located in Waldorf Astoria DIFC, It’s open from Sunday to Wednesday 1pm to 1am and Thursday to Saturday 1pm to 5am.
      For more information visit puerto99.ae
      Hone your inner artist

      Guests are invited to step into the realm of inspiration at One&Only The Palm curated by the talented local artist, Rabab Tantawy, as they participate in a captivating workshop at the stunning 101 Privé, One&Only The Palm’s exclusive overwater event space with ArtKorero. Perfect for families and friends, attendees can immerse themselves in the creative process and unlock their artistic potential. Known for its renowned traditional Arabian hospitality, the resort warmly welcomes visitors within the cultural hub of the Middle East. The workshop is taking place on Friday, June 30, 2023 and is priced at Dhs400 per person and includes all materials, refreshments and bites at 101 Privé.
      For more information visit oneandonlyresorts.com
      Brunch it up

      The award-winning fine-dining restaurant Demon Duck welcomes guests to savour the finest Asian cuisine. Indulge in the exquisite Pan-Asian cuisine crafted by the renowned celebrity chef Alvin Leung. Filled with a vibrant atmosphere accompanied by eccentric and whimsically theatrical décor, savour the flavours of the menu’s exceptional classics along with entertainment by the one and only DJ Aneesh Gera. It takes place every Saturday at Caesars Palace Dubai from 1pm to 4pm
      Unwind at this spa-cation

      Indulge in an exclusive idyllic getaway at One&Only The Palm and relax at the property’s private air-conditioned poolside cabana, a few steps away from the stunning grand pool. Curated for couples or any two guests, the Guerlain Spa offers a luxurious 60-minute treatment, along with a Pool & Beach day pass accompanied by a 3-course lunch menu at ZEST. The package is available until September 30, 2023 and is priced at Dhs2,800 on the weekends including public holidays and Dhs2,300 on weekdays from Monday to Friday excluding public holidays.
      For more information visit oneandonlyresorts.com
      Indulge in an elegant Afternoon tea

      Situated in the elegant lobby of Mandarin Oriental with an adjoining terrace, there’s no shortage of traditional treats and decadent delights when it comes to the Summer Afternoon Tea menu at Noor Lounge: a selection of savoury and sweet bites is complemented by a variety of refreshing mocktails, iced teas and coffees. The Summer Afternoon Tea is priced at Dhs320 for two or Dhs165 for a single guest, available daily from 2pm to 6pm from July 1 to August 31, 2023.
      For more information visit mandarinoriental.com
      Enjoy a laid-back brunch

      Spanning over four hours, the generous Maison Mathis brunch takes place to the backdrop of incredible live music provided by the soulful Charlene Duo who will take the celebrations into the after party, which kicks off from 5pm, along with an epic buy one get one free deal available on selected drinks. The main sharing style concept is available for re-order again and again, starting with Maison Mathis’ legendary oysters. Freshly shucked, the oysters are the perfect way to tantalize tastebuds and begin the meal with a bang. The dishes include Wagyu Tartare, Lamb Chops and more.  The soft drinks package is priced at Dhs229 per person, with the house beverage package priced at Dhs329 from 1pm to 5pm, making it one of the longest brunch at Voco Dubai The Palm.
      For more information visit maisonmathisvocopalm.com
      Savour a delectable burger at home

      From glorious patties to juicy fries, there’s an array of delicious burger joints in Dubai that we’ll surely be savouring from. Whether you need a bit of mid-week indulgence or are simply looking to treat yourself after a long week, a burger is the best way to enjoy an indulgent meal, making those calories worth-it. From gourmet-style burgers at La Maison Ani to innovative palate tingling katsu burgers at High Joint, there’s an arrat of endless options available. With no shortage of brilliant buns across the emirate,Emirates Woman  is here to present our tried-and-tasted hotspots to visit ASAP.
      Rejuvenate at a blissful staycation

      For an undisturbed beach getaway, Nikki Beach Resort & Spa promises a staycation unlike any other. Guests can savour in the dishes from the renowned Café Nikki featuring dishes made from the freshest ingredients including highlights such as, Yakitori, and much more. For some secluded tranquility, guests can visit the idyllic Nikki Spa for a complete relaxation with a Hammam, sauna, steam, ice fountain and a mixed vitality pool both indoor and outdoor with an exclusive offer for UAE residents at 30 percent off the best available rate for a two night stay, complimentary breakfast at Café Nikki, 30 percent off treatments at the spa, use of Tone Gym and thermal zones and complimentary entrance to the beach club during the stay. To redeem the offer, visitors need to present a valid UAE ID and mention the code ‘STAYCATION’.
      For more information visit dubai.nikkibeach.com
      Make a splash at the pool

      Fridays are all about making a splash at Terra Solis. Guests can dive into the weekend with the irresistible pool access packages at AED 200 per person, accompanied by a 50 percent redeemable voucher for food and beverages. Visitors are in for the electrifying Ibiza Friday experience, featuring a live performance by the dynamic Quilliam, complemented by the soulful Mambo Brothers’ Ibiza sunset mix, meticulously curated by One World Radio. Tantalise taste buds with the delectable specials of the day for just Dhs255, including refreshing Sangria and mouthwatering Patatas Bravas, all while basking in the sun-kissed paradise of a poolside oasis.
      For more information visit terrasolisdubai.com
      Experience a dreamy escape

      Searching for a dreamy adult-only escape right above the sea? SAL is the place to be! Soak up the sun in style as you laze by the infinity pool, taking in breath-taking views of the pristine coastline. And if that’s not enough, unwind at SAL’s chic restaurant and indulge in its delectable cuisine while sipping on delicious cocktails. The package is available on weekdays from Monday to Thursday for Dhs500 per person inclusive of Dhs250 redeemable on F&B, weekends from Friday to Sunday for Dhs700 per person inclusive of Dhs350 redeemable on F&B.
      For more information visit jumeirah.com
      Opt for a summer glow up

      Throughout the season, Raffles the Palm Dubai offers an extraordinary experience with the Summer Glow Up package that enlivens moments of reflection by immersing themselves in a 60-minute Balinese massage, followed by a day at leisure by the pool or on the picturesque, white-sanded shore of Raffles the Palm Dubai. For Dhs550 per person, guests can experience all this and redeem AED 150 F&B credit by the pool or at Piatti by the Beach. Anyone wishing to treat themselves to the epitome of wellness and serenity can do so with the exquisite ‘The Joy of Eid Al Adha’ package, exclusively available from June 28 until July 2, 2023. Crafted to make this special occasion truly memorable, spa enthusiasts can embark on a blissful journey with a luxurious 120-minute Relaxing North African Hammam treatment meticulously designed to soothe body and mind. As an added delight, each guest will also receive a complimentary Cinq Mondes Spa gift, ensuring a truly immersive and rewarding experience. Priced at Dhs995 per person, this package promises an unrivalled escape and an opportunity to celebrate Eid Al Adha in pure serenity and comfort.
      For more information visit rafflesthepalm.com
      Work it out

      Looking to revamp your fitness routine? Then Pilates might be the perfect option for you. With celebrities such as Hailey Bieber, Bella Hadid and Kendall Jenner, elevating their fitness routine with reformer Pilates, it’s time for you to take up a session or two. Designed to improve physical strength and coordination, form long-term habits and ensure greater core strength, these workouts allow to strengthen your muscles and feel mentally fit. Pilates can help create long, lean, and defined muscles, while also helping to reduce stress, creating awareness in the body, and improving mental clarity. So, if you’re looking to begin on your Pilates fitness journey, we’re curated a guide of all the must-visit studios in Dubai. From Blended Wellness to Posture., there are a myriad of professional studios list in our Emirates Woman guide in the emirate with expert trainers.
      Rejuvenate at this short-haul escape

      Escape to the lap of luxury at The Oberoi Beach Resort, Al Zorah, where breathtaking natural landscapes, stunning beaches, and world-class amenities come together to offer an unparalleled luxury getaway. Situated just 25 minutes away from the city center, this stunning oasis blends contemporary architecture with natural colors, providing the perfect backdrop for panoramic ocean views and long white sand beaches, leaving guests feeling both amazed and at peace. For the adventure enthusiast, the resort has a range of outdoor activities, including kayaking and paddle-boarding through mangroves, cycling along scenic trails, and golfing at an exclusive course. For a more laid-back experience, the resort offers yoga, rejuvenating spa sessions, and three exclusive lounges, including Vinesse Bar, Aquario Bar, and The Library. Guests can also unwind by the beach, basking in the warm sunshine while listening to the soothing sound of waves.
      For more information visit oberoihotels.com
      Watch the full Emirates Man interview with Jay Shetty
      [embedded content]
      For the cover we are honoured to have former monk and author, Jay Shetty who we discuss manifestation, meditation, and the power of gratitude with. Jay was also kind enough to share his time with us on his recent trip to Dubai, you can watch the full interview on YouTube where he shares his thoughts on habits, discipline, and happiness – a conversation that is as inspiring as it is insightful. Watch the full interview on YouTube.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @zozoewitherspoon More

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      in fitness and body

      5 Ways To Switch Up Your Workout Routine To Lose More Weight

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      You’ve been working out a ton and are convinced this is going to be the week that the number on the scale is finally where you want it to be. And then… nope. Womp womp.

      Put away that sad trombone — with a few simple changes to your normal workout routine, you can finally start to see results. In fact, changing up your workout routine for weight loss is basically the secret sauce for making progress.

      “Your body adapts to your workout, so it’s important to tweak your normal routine so you continue to get the most out of it,” explains strength and conditioning specialist Noam Tamir. Here, some of his favourite ways to switch up your workout routine for weight loss.

      1. Warm Up (But Really Tho) For Weight Loss

      If you jump into your workout without prepping your body first, well, you’re a normal human being. But you won’t be able to perform as optimally (read: burn as many kilojoules), says Tamir — that’s why it’s crucial to begin with a good warm-up.

      “Start with a couple of mobility moves, like hip-opener drills, ankle drills, leg swings and neck nods,” recommends Tamir. “All of these will help get the synovial fluid — the fluid inside of your joints — moving, which will help with your mobility overall.”

      He also recommends paying some attention to your glutes, which are the biggest muscle in your body — and should be activated before any workout for max results. His activation moves of choice: single-leg bridges, lateral band walks and deadbugs. “If you do just a couple of these moves before you begin, your workout will be much more effective.”

      2. Work Interval Training Into Your Cardio Routine

      “Interval training helps you burn more kilojoules than you do when you’re exercising in a steady state,” explains Tamir. So if you’re a treadmill junkie, sprint for 30 seconds and then walk for 30 — and keep alternating that routine. Play with the incline to increase resistance, too, which will boost your weight loss. You can try a similar technique on a bike or an elliptical — basically while doing any form of cardio. “You’ll be working harder when you’re going faster, which will spike your heart rate, and ultimately help you get more from your workout overall,” says Tamir.

      3. Focus On Compound Movements

      Many of the machines at the gym target one specific muscle group, but if you’re focused on weight loss, your best bet for weight training is to opt for moves that use multiple muscle groups at once. “An example of this would be a squat versus a leg-extension machine,” explains Tamir. “You’re using more muscles overall, which ultimately means you’ll end up burning more kilojoules.” Look to free weights, which challenge your balance and fire up more muscle, so you’ll work harder.

      4. Lift More Weight

      Because — you guessed it — you’ll end up burning more kilojoules.“For your upper body, try increasing the weight you’re using by five to 10 percent each week,” says Tamir. “And for your lower body, increase the weight by 10 to 15 percent each week.”

      So if you’re lifting five kilos, try increasing the weight by about half a kilo for your upper body, and about one kilogram for your lower body (depending on the weights you have; it doesn’t have to be exact).

      And if you currently do only bodyweight stuff, start using weights. “The key is to choose a weight where you’ll still be able to do your moves with clean form.” (Because going too big and getting injured definitely won’t help you get in better shape.)

      5. Refuel And Rehydrate

      “If you don’t do this, your body won’t get the optimal muscle gain from your workout, which will limit the amount of kilojoules you burn in the long run,” says Tami. In addition to drinking lots of water, he recommends having protein post-workout — something like chocolate milk is great.

      This article was originally published on www.womenshealmag.com More

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      in health and weelbeing

      This Walking Workout Taking Over FitTok Works 90% of Your Muscles

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      So you’ve probably heard walking is “in” (#HotGirlWalk is still trending). But not only is walking en vogue, but it’s also become the “it” form of movement to prioritize. After all, it can improve cardiovascular fitness, strengthen your bones, muscles, and endurance, increase your energy levels, strengthen your immune system, and reduce stress, not to mention improve your mood, cognition, memory, and sleep. From the Taylor Swift treadmill workout to wine walks, walking fans have a variety of styles and vibes to choose from.
      And now for the latest iteration taking over FitTok: Nordic walking. Picture cross-country skiing, but lose the skis and keep the poles, and take a stroll—whether along a sidewalk or trail—instead, and you’ve got the fitness trend in a nutshell (no snow required). The difference between traditional walking and Nordic walking? The use of walking poles to engage your arms and shoulders (more on that to come). Keep reading to learn more about the workout, its benefits, and how to adapt it to your fitness routine. 

      In this article

      What Exactly Is Nordic Walking?
      Originating in Finland and designed as an off-season training regimen for cross-country skiers, the full-body, low-impact exercise involves using specially-designed poles to engage the shoulders, arms, and core muscles. Consider it upping the ante on your regular walking by simultaneously working your upper body.
      According to the American Nordic Walking Association, the key to Nordic walking is keeping the poles close to the body at a 45-degree angle with the ends always planted behind your body (not straight up and down in front of your body), leaning slightly forward, and opening and closing the hands with each step. Simply put, the idea is to use the poles to propel you forward. The more you practice, the easier you’ll walk the (Nordic) walk. If you’re a visual person, take to TikTok or YouTube to get an idea of the proper technique. Start with a flat, leveled surface (think: your neighborhood or a park) until you get the hang of the motions. Then, you can work your way up to more rugged, uneven terrain, like trails. 
      Bottom line: All you need is a solid set of poles (and ideally some nice weather) to get in your Nordic walking era. Look for a pair that is the right length for your height and grip and has wrist straps that are higher quality or glove-like to prevent wrist injury. Excuse me while I hit up Amazon to grab my very own set. 

      @tula1505
      #fittok tipoftheday: incorporate some #nordicwalking into your #cardio routine! #PowerWalking is one of the best workouts in the world: it’s accessible, lowimpact, and amazing for your health, #fatburning and mentalwellness. You can do it every day to #loseweight and reduce your risk of diabetes. But did you know that you can amplify all of these benefits AND reduce risk of falling (due to age, #jointpain etc) by tapping into the european #fitness routine of Nordic Walking? More #muscles used – core, #upperbody – means a better #calorieburn and a more effective workout fit for any age and ability, from #athletes to novices. It’s fun, #affordable and personally motivates me to (sometimes!) walk outside when it’s cold. Make sure to learn the basics – not just for your safety but also to ensure you maximize all the fitness benefits. Or grab your poles and join me. Enjoy!
      ♬ Good Vibrations – The Beach Boys

      The Health Benefits

      Provides a low-impact activity
      Step aside, running, burpees, and jump squats (read: more traditional forms of cardio). Nordic walking can get your heart pumping without the stress on your joints. Walking with poles helps redistribute weight across your four limbs, reduce joint loading, lower the risk of back, neck, and knee pain that typically comes with prolonged high-impact exercises, and increase muscular strength. 

      Works the whole body 
      Nordic walking is different from a regular walk because you’re still putting your lower body muscles to work, but you’re activating up to 90% of your muscles, as opposed to just 50% with average walking. Because the poles add strength training and cardio components for the upper body, working the arms, shoulders, upper back, and core, you’re engaging in a total-body workout, Stephanie Mansour, a personal trainer, told TODAY. 

      Improves posture 
      The range of motion used while walking with poles mobilizes and strengthens your upper body, which can help counteract the hunched-over position we know all too well from incessantly scrolling on our phones (looking at you, tech neck). In fact, a 2017 study analyzed female office workers who completed a 12-week Nordic walking training routine, and researchers found that they had greater shoulder mobility and less pain in their trapezius muscles. 

      Boosts cardiovascular health
      More good news: Nordic walking not only does your whole body good, but it also lends to major TLC for your heart health. A study published in the Canadian Journal of Cardiology found that people with coronary artery disease (the most common type of heart disease in the US) had the best improvements in functional capacity—a measure of an individual’s ability to exercise or do things that require some physical effort—when they did Nordic walking for three months over HIIT and moderate-to-vigorous intensity continuous training (MICT). Heart disease or not, the American Journal of Preventative Medicine affirmed that Nordic walking provides beneficial effects on resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption, and quality of life in patients with various diseases and, therefore, can be a form of prevention for a wide range of people.

      Strengthens cognitive function
      Anyone looking to mix up their workouts with a fun, accessible, and social activity stands to reap the many perks of the walking fitness trend. Dr. Abbie Jones (AKA TikToker @blamedr.abbie) encourages taking a Nordic walk every day—no matter your age. “If you’re worried about the cognitive decline or just generally want to keep your brain healthy, you should be engaging your walking muscles, your brain power muscles, and your grip strength every single day,” Dr. Jones suggested. So just how do you use Nordic walking to improve brain health and prevent cognitive decline? Pair your Nordic walking with a cognitively-stimulating task, such as telling your workout BFF what you learned about a new topic you’re interested in and don’t know much about (lymphatic drainage massage, anyone?). The result? You’re activating your long-term memory and practicing a new skill while improving your overall physical health, engaging multiple areas of your brain at once, and enjoying a nice day.

      @blamedr.abbie
      Nordic walking while doing something cognitively taxing is SO good for your brain. I like to listen to challenging podcasts or audiobooks. You might enjoy recalling something you learned about the night before and engaging with someone while you walk. You could start with counting backwards from 107 by 6’s… if it makes you think hard, it counts! #cognitivedecline #adhd #neurodivergent #alzheimer #brainhealth #neuropsychology #psychologistsoftiktok #fyp #nordicwalking #learn #science #summer
      ♬ original sound – Dr. Abbie Jones More

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      in lifestyle and culture

      10 of the best studios in Dubai to book for a zen yoga class

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      As the world celebrates International Yoga Day today on June 21, 2023, it’s time to book a 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.
      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.
      Samadhi Wellness

      For an aesthetic studio, this is newest wellness space on the block. With a wide range of classes including Warm Power Yoga, Candlelit Yin, Sunrise Flow, Warm Vinyasa Flow and much more, visitors are sure to feel calm from the moment they enter. With fine attention to detail, the space uses natural textures, stones, woods and all the elements of a sacred setting. Open daily from 7am to 9:45pm, this newly opened wellness studio promises an unforgettable experience with its zen interiors. Located in Jumeirah, 491b, this space is definitely a must-visit. They have a wide array of yoga classes including Warm Vinyasa Yoga, Power Yoga, Philosophy & Flow, with prices starting from Dhs67 for a trial class, and Dhs120 for a one-off, with even more affordable monthly packages
      For more information visit samadhi-wellness.com
      Paus; Wellness + Community

      By normalising wellness in your day-to-day life, this wellness studio located in the heart of Jumeirah promises an unforgettable experience unlike any other. For a new take on your workout routines, guests can try a hip-hop yoga class. Participants will typically start with some gentle stretching and breathing exercises to warm up their bodies. The instructor will then guide students through a series of yoga poses, often set to a soundtrack of hip-hop music. Who said feeling zen needs to be boring? Everyone can be a part of the class with a few creative twists to match the rhythm and beat of the music. Located at Villa 1202, Al Reef Villas, Al Wasl Road, Umm Suqeim 2, this wellness hub is open daily from 7am to 10pm and classes start at Dhs95 per session.
      Shimis

      Introducing a completely unique yoga concept to get the maximum benefit, the team feliver peace of mind with calming meditation sessions that challenge both your flexibility and mental well-being. The studio offers a unique blend of yoga and fitness classes that cater to individuals of all skill levels. The classes offered including Hatha, Yin and Vinyasa flow along with the occasional full moon yoga classes. Located in Warehouse 42 in Alserkal Avenue, it’s open from Monday to Friday 6:30am to 9:30pm and Saturday from 8:30am to 4pm and Sunday from 8:30am to 8pm.
      For more information visit shimis.com
      SEVA Experience

      With an all-day plant-based dining experience accompanied with classes at its yoga and sound meditation studio to help you unwinds as you enjoy simple pleasures in this haven. For the complete experience guests, indulge in vegan dishes after the class. The yoga classes are tailored for all levels from beginner to advanced with incredibly passionate teachers to guide you through the process. With flow of movement, breath, mindfulness and sound, this all-in-one experience ensures customers feel rejuvenated when they walk out. A single class is priced at Dhs130 and the 5 class package is priced at Dhs550 and is valid for 2 months after the date of purchase.
      For more information visit sevaexperience.com
      Blended Wellness

      This multi-wellness destination is an all-encompassing space of health, fitness and beauty experiences. If you want to focus on your fitness goals, this professional environment offers personal training sessions and group classes for workouts such as yoga. Guests can also opt for the full moon yoga sessions taking place occasionally at Dhs199 per session with Yin Yoga and Crystal Singing Bowl Meditation. Situated in the luxe surroundings of The Dukes, The Palm Jumeirah, Blended Fit is open daily from 6am to 10pm.
      For more information visit blendedwellness.com
      Yoga House
      Yoga House offers a variety of classes suitable for all levels of yoga practitioners, from beginners to advance. The main classes include Power Yoga, Vinyasa Flow, Yin Yoga and Hatha Yoga. Additionally, visitors can opt for workshops and events that focus on different aspects of wellness such as meditation, mindfulness and nutrition along with state-of-the-art facilities and a set of skilled instructors. Located at Emaar Business Park and Intercontinental Dubai Marina Hotel.
      For more information visit yogahouse.ae
      FitnGlam

      At this one-of-a-kind all-ladies studio, customers can embark on a holistic wellness journey with a series of invigorating experiences that include Yin Yoga, Vinyasa Flow Yoga, Gentle Yoga, restorative Face Yoga complemented by other deeply transformative sound meditation and Theta Healing sessions. The UAE’s leading women-only SuperClub is ready to inspire women to unfurl their yoga mats for an extraordinary celebration of International Yoga Day throughout June. Located in al Quoz, Mirdif and Dubai Hills Mall, women can opt for a one time class or opt for the packages with the prices available upon request.
      For more information visit fitnglam.ae
      Akasa Wellness

      As a sanctuary to connect and thrive in your wellness journey, guests can embark on a fitness journey with Yoga, Pilates and other Holistic activities from beginners to advanced level. The space is place to release, reflect and recharge before, after or during an active day. Located at Loft Office 2 in Al Sufouh, it’s open daily from 7am to 10pm.
      For more information visit akasawellness.ae
      Dryp

      If you’re looking to release all your toxins. Then Dryp yoga is the right option for you. The space uses latest infrared heat technology that enhances results no matter which class you choose or what level you’re at. We recommend Hot Yin Yoga -slow paced, deep stretching candlelight yoga class practiced with relaxing beats. The classes are priced at Dhs125 per class or Dhs399 for five classes which are valid for one month. Located in Orra Marina Tower, it’s open from Monday to Thursday 7:30am to 10pm, Friday 7:30am to 7pm, Saturday 8am to 6:30pm and Sunday 8am to 8pm.
      For more information visit dryp.ae
      The Hundred Wellness Centre

      From Ashtanga and Vinyasa to Hatha yoga, numerous disciplines are offered at this wellness retreat that is a real haven in the city. A strong focus on balance, power, fluidity, flexibility and alignment make for improved posture, flexibility and overall wellbeing. Located in Villa 21, Street 53 B on Jumeirah Beach Road, it’s open daily from 7am to 8pm and is closed on Friday.
      For more information visit thehundred.ae
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      Images: Supplied & Feature Image: Instagram @emily.sferra More