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      International Yoga Day: 10 studios in Dubai to book

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      Life

      by Sarah Joseph
      3 hours 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.
      International Yoga Day, also known as the International Day of Yoga, is celebrated annually on June 21st. It was established by the United Nations General Assembly in December 2014, following a proposal by India’s Prime Minister Narendra Modi during his address to the General Assembly. The first International Yoga Day was observed on June 21, 2015.
      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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      In the office with Dina ElShurafa, founder of Reform Athletica

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      Life

      by Camille Macawili
      3 hours ago

      VIEW GALLERY/ 10 IMAGES
      Dina ElShurafa, founder of Reform Athletica, takes us inside their upscale fitness studio at ICD Brookfield Place.
      How long have you been in this space?
      We opened our doors at ICD Brookfield Place on September 1, 2023.
      Have you custom-built any bespoke pieces?
      The whole space has been custom- built. As design guardians, London-based TR Studio Architects worked very closely with us to turn our vision into reality. We wanted to create a special space for our clients. In addition to the design, the art collection has been specially curated and includes pieces by Picasso, Ed Ruscha, Damien Hirst, and eLSeed, among others.
      How do you think the interior reflects you?
      Whether at our ICDB or our Jumeirah location, art has been at the heart of our design. This is a constant in all our spaces because what is a space without art? We also believe that comfort and aesthetic must go hand in hand which is why we en- sure that our spaces are first and foremost comfortable for our clients.
      Describe your taste in three words.
      Classically modern, comforting and timeless.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      June’s – The Body Issue with So Much Trouble – Download Now
      Photography by Mark Mathew More

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      In pics: Celine has just raised the bar with Pilates

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      Life

      by Sarah Joseph
      1 hour ago

      Over the year, Pilates has taken on a whole new meaning as a workout method. To take it up a notch, Celine has now given it a nuanced luxurious touch for those who love to workout in the most aesthetic manner problem.
      Starring in front of the campaign, Kaia Gerber is showing off a razorback cropped top and high-waist biker shorts, but it’s the accessories—the patterned yoga mat, the leather-handled weights, and the monogrammed kettlebell—that really stand out.
      The one item that takes center stage throughout the Pilates collection is the reformer, which features a leather carriage covered in Celine’s Logo, complemented by shearling handlebars.
      Clearly, Celine and Gerber have managed to take pilates-core to a whole new level. The new Celine pilates collection blends Celine’s iconic Arc de Triumph-inspired logo with a series of styles, ranging from free weights to yoga mats to entire pilates reformers.
      Celine isn’t the first luxury house to deck out athletic gear with interlocking logos and house codes. Louis Vuitton currently sells a set of monogrammed dumbbells, while Dior carries an extensive range of workout sets, training mats, and ergonomic medicine balls to pair with your book tote. So it’s great to see luxurious brands entering the fitness realm.
      The Pilates Collection
      With a history of releasing ultra-luxe lifestyle items, from surfboards to perfume cases, the Parisian brand has entered the fitness realm, with its next-level workout gear featuring yoga mats, yoga blocks, hand weights and kettlebells. This collection is perfect for your hot girl summer dreams now.
      The monochromatic color scheme and luxurious materials used in the products, like leather straps and chrome finishes. Overall, it reflects signature aesthetic and attention-to-detail.
      So if you’re looking to do your plank in style, this luxurious Celine imprinted.

       
       The collection will be available at celine.com and in select Celine stores beginning this October. More

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      in fitness and body

      How To Get Fit At 40 – And Thriving Healthy Tips

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      This is the prime of your life – yes, your 40s are it! It’s a time when staying active and taking care of your health becomes even more crucial. As your body goes through changes, it’s essential to understand how to adapt your fitness routines accordingly.

      Engaging in physical activity also supports cognitive function, keeping your mind sharp and focused as you navigate the challenges of work and family life. It can improve sleep quality, which becomes increasingly important as hormonal changes may disrupt your rest.

      By incorporating exercise into your routine, you’re investing in a healthier future self by promoting cardiovascular health and supporting bone density. Plus, staying active can enhance flexibility and balance to prevent injuries that may be more common as we age.

      “If you’re not engaging in regular aerobic and strength training by your forties, it’s possible there may be a shift towards insulin insensitivity,” says Dr Amal Hassan, a sports and exercise medicine consultant. Oestrogen optimises insulin levels (the hormone needed to move glucose out of your bloodstream and keep blood sugar levels regulated)

      Unilateral Training

      In your forties, unilateral (single-sided) moves should be front and centre of your strength training routine. “Exercises such as single-leg Romanian deadlifts and single-arm dumbbell rows, are great for improving balance and ironing out any muscular imbalances,” says McGowan. “By doing them, you test your balance and work oneside of your body at a time, which isolates and strengthens weak muscles.” It’s a game changer for injury prevention, too.

      Quick, Short Bursts of Activity

      Giving your metabolism a boost is the name of the game, here. “Regular activity is vital for reducing the risk of insulin insensitivity, which could lead to diabetes and weight gain, as exercise moves blood sugar into the muscles for storage and promotes an immediate increase in insulin sensitivity, rather than leaving excess insulinfloating in your body,” explains Dr Hassan. “Short walks after meals and reducing alcohol intake to within the guidelines (or lower) are powerful ways to improve your metabolism.” The thinking is that rather than aiming for longer 20-minute sessions, know that four five-minute bursts could also work wonders.

      Do More Balanced Moves

      Your balance may also begin to wobble a little. Research in Frontiers In Neurology found that the ‘vestibular threshold’ was more than 80% higher in participants over the age of 40.

      Get Fit In Your 40s: The 10 Minute Stretch

      Instructions: Complete the exercises in this yoga workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to three rounds

      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible

      1. Sukhasana To Half Moon

      Start in an easy seated pose (Sukhasana). Sit like this for a minute with your eyes closed and hands in your lap, breathing deeply. Raise your arms to the sky and then over to your right into half moon.

      Repeat on the left, then inhale, raising your arms up again and lengthening your spine. Exhale as you reach your hands in front of you.

      2. Cat And Cow

      Place your hands on the floor, then walk them forward and move onto all fours. Spend a few breaths performing cat and cow: inhale and arch your back, sticking your tailbone up.

      Exhale and round your back, tucking your tailbone. Continue alternating.

      READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

      3. Downward-facing Dog To Standing Mountain

      From cat and cow, push up into downward-facing dog .

      Walk your hands back towards your feet, or your feet towards your hands, and exhale into forward fold, then roll up into a standing mountain pose.

      READ MORE: This 6-Move Yoga Sequence Will Seriously Strengthen Your Tummy

      Foods You Should Be Eating In Your 40s

      Proper nutrition plays a critical role in staying fit and healthy, especially as you hit your 40s. As your metabolism starts to slow down, it becomes even more important to fuel your body with the right nutrients. Eating a balanced diet rich in fruits, vegetables, lean proteins and whole grains can help maintain a healthy weight and provide sustained energy throughout the day.

      In your 40s increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion.

      Switch to low-GI foods rich in soluble fibre, which helps to lower bad cholesterol. These include: Green vegetables, some fruits, kidney beans, chickpeas and lentils.

      Hydration is another essential aspect of proper nutrition that often gets overlooked but is crucial for maintaining energy levels and supporting bodily functions.

      Habits To Avoid In Your 40s

      “I often see clients putting pressure on themselves when they notice that their bodies are changing due to hormones,” says McGowan.

      “Consistency is key but going all out isn’t necessary. I recommend two or three moderate to intense workouts per week, but the most important thing is to reduce sedentary behaviour – stand as often as you can and always walk to your destination if it’s an option.”

      Bragg agrees: “Your body is going through a huge hormonal shift – oestrogen and progesterone levels decrease as ovaries stop producing them, and the control hormones (FSH, follicle-stimulating hormone and LH, luteinising hormone) released by the pituitary gland in the brain shoot up. This all contributes to the most common menopausal symptoms, including fatigue, weight gain and hot flushes. Doing intense workouts will only send hormonal imbalance further off-kilter as they increase the stress hormone cortisol.” Try incorporating at least one yoga session per week.

      This article written by Bridie Wilkins first appeared in the July/August 2022 Issue of Women’s Health UK additional reporting by the Women’s Health SA team.

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      How To Get Fit At 30 – And Important Healthy Habits

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      How to get fit in your 30s is as simple as listening to your body’s cues. As you transition into your 30s, staying active becomes more crucial than ever. Not only does regular exercise help maintain a healthy weight and build strength, but it also plays a significant role in preventing age-related health issues. By incorporating physical activity into your daily routines, you can boost your metabolism, improve heart health and increase overall energy levels.

      Globally, the average age at which women become first-time mothers is 30+, even though it ranges between 20 and 29 in South Africa. “Only 3 to 15 percent of pregnant women meet the suggested physical activity guidelines, which decreases further postnatally,” says Dr Amal Hassan, a sports and exercise medicine consultant.

      When it comes to getting fit in your 30s, finding the right workout routine is key. With a plethora of options available, it’s essential to choose a plan that suits both your body and goals. Consider factors like your current fitness level, any injuries or health concerns and what you enjoy doing.

      HIIT The Workouts Hard

      “As oestrogen levels drop and bone density reduces, strength training helps keep bones strong, as the stress that comes from tugging and pushing on bones nudges bone-forming cells into action,” explains personal trainer Caroline Bragg.

      Incorporate high-intensity aerobic efforts to keep your heart and lungs functioning at optimum capacity, too, as the risk of cardiovascular disease increases with age as blood vessels stiffen, and exercise, which pushes blood around the body, keeps vessels nice and flexible. Try fitting in two strength training sessions with one high-intensity 30-minute cardio session, such as a spinning class or a run, per week.

      Do Some Breathwork

      Stress spans every decade, but if you’re juggling more responsibility than ever in your thirties, it might be timefor some new management techniques. “Focused breathwork can curb stress by increasing your oxygen intake, which in turn reduces blood pressure, slows your heart and releases tension in your body,” says Dr Hassan.

      There are plenty of free guided breathwork sessions on YouTube, while Breathwrk, Calm and Headspace all have their own. Start with one 10-minute session per week and see how you go.

      Just Move It

      NEAT, otherwise known as non-exercise activity thermogenesis, is basically the energy used for everything that’s not formal exercise – the stuff you do without realising it, such as walking around, hauling the washing up the stairs or using a standing desk.

      A study published in Mayo Clinic Proceedings found that two hours of sitting could cancel out the benefits of a 20-minute workout, so the goal with NEAT is to reduce sedentary time – less about going hard in the gym and more about simply getting yourself moving. Set yourself a realistic daily step count to keep track.

      Get Fit In Your 30s: The 15 Minute Bodyweight Home Workout

      Instructions: Complete the exercises in this bodyweight home workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to five rounds.

      Make it harder: Feeling extra fired up for your bodyweight home workout? Increase the cardio challenge by adding 30 seconds of star jumps or running in place between each move. Get the best out of your chill with this couch workout.

      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

      1. Bulgarian Split Squat

      Stand about 60 centimetres in front of your couch and extend your left leg behind you, placing the top of your foot on the seat (A). Keeping your chest upright and core tight, bend both knees to lower your hips as much as you can (B). Push through your right heel to return to start. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      2. Travelling Plank With Leg Raise

      Get into push-up position with your toes on the couch (A). Raise your right arm and rotate your torso to the right until your feet are stacked and your body forms a T. Without dropping your hips, lift your right leg (B). Hold for 20 seconds. Reverse the movement to return to start and hold for 20 seconds, then repeat on the other side.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      3. Single-Leg Hip Thrust

      Lie on your back on the floor in front of your couch with your left heel on the edge, knee bent about 90 degrees and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

      4. Reverse Inch Worm

      Get into push-up position with your toes on the couch (A). Bracing your core and glutes, slowly walk your hands towards the couch, lifting your hips into the air and keeping your legs as straight as possible (B). Pause, then walk your hands back out to start. Make it harder by adding a push-up here. That’s one rep. Do four to eight.

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts.

      READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

      Foods You Should Be Eating In Your 30s

      When it comes to maintaining a healthy and fit lifestyle in your 30s, nutrition plays a crucial role. It’s essential to fuel your body with the right foods that provide energy and support for your workouts.

      It’s recommended that women ages 31-50 consume 25 g of fibre per day. Examples include: oats, legumes, seeds, nuts, breads, cereals and pasta.

      Women should include omega-3s to help with inflammation and reducing heart disease risk. This fatty fish, algae, flaxseeds, chia seeds and some nuts.

      Your 30s are the time to focus on preserving bone density to prevent loss—and getting enough calcium is the best way to do so.

      Aim for a balanced diet rich in lean proteins, whole grains, fruits, vegetables and healthy fats.

      Habits To Avoid In Your 30s

      Finally found an exercise routine you genuinely enjoy? The last thing you’re going to want to do is change it, but that could be where you’re going wrong. The loss of muscle mass and bone density that marks this decade is your cue to stop going hell-for-leather in HIIT classes, or at least not so often. “If you regularly put your body through intense workouts in your twenties and are still keen to get your HIIT fix, once a week is enough. A reduction in oestrogen also means that recovery will come slower, as muscle regeneration relies on stem cells called satellite cells, which need oestrogen to function optimally,” says personal trainer Samantha McGowan.

      This article written by Bridie Wilkins first appeared in the July/August 2022 Issue of Women’s Health UK, additional reporting by Women’s Health SA team.

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      How To Reclaim Your Fitness Routine

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      We’re halfway through the year and the fitness resolutions that you set at the beginning of the year now seem like a far-fetched idea. According to Enterprise Apps Today, only 9% of people are successful in keeping with their New Year’s resolutions. Most people quit by the second Friday of the month. Therefore, you’re not alone. Don’t berate yourself too much and in the words of the late Aaliyah, “If it at first you don’t succeed, then dust yourself off and try again!”

      “As a fitness instructor, I’ve witnessed first-hand the enthusiasm that comes with setting New Year’s especially when it comes to health and fitness. Yet, by February a lot of people’s new year’s resolutions start fading, and by the time June rolls around, many of us have fallen into old habits,” says Colleen Petersen, owner of CrossFit AniWaya in Ruimsig, Johannesburg, who has cultivated a thriving community around health and wellness over the years.

      READ MORE: How To Get Fit In Your 20s – This Is Your Healthy Routine

      Whether it’s discipline, a lack of motivation. or time constraints, Petersen suggests these five steps below to beat any excuse that’s holding you back from working out:

      1. Not Enough Time

      “I don’t have time to exercise, I wear many hats.” But the truth is, we make time for the things we value. If exercise is an important aspect of your life, you will find the time for it. Whenever I hear someone say they don’t have enough time, I always recommend challenging that notion. I recommend a “reality check”, which is simply starting a day plan, where you list all your day’s activities and the amount of time you spend on each activity – from the time you wake up to when you go to bed.

      When you put pen to paper and break it down, it’s a big eye opener to where we’re spending our time. When you have this information in front of you, you can find places where you can carve out time for activities that nourish your soul, like fitness. It’s about prioritising and recognising that investing in your health is worth the time.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      2. Too Exhausted

      I’ve heard this line more times than I can recall. Many people find that fitness ends up being the last item on the to-do list, meaning that it frequently gets bumped off the list because, by the end of the day, we’re just too tired.

      So, finding the right time to prioritise exercise is crucial – whether it’s waking up 30 minutes earlier or squeezing in a short workout between meetings. It also doesn’t need to be at a gym, it could be a quick workout video online. Making fitness a non-negotiable part of your day can lead to improved energy levels and overall well-being.

      3. No Motivation Whatsoever

      Sometimes, the hardest part is getting started. As human beings, our innate nature is to be social beings, which is why sometimes exercising by yourself can get monotonous. This is where finding a supportive community can make all the difference – whether it’s joining a running club or finding a workout buddy who will keep you accountable.

      Another tactic to get out of your own way is through the 5-second rule. Author Mel Robbins describes this rule as ‘The moment you have an instinct to act on a goal you must 5-4-3-2-1 and physically move or your brain will stop you. There’s one thing that is guaranteed to increase your feelings of control over your life: a bias toward action.’ 

      So, if today is the day you have determined that you want to reclaim your fitness, the minute you think about it, you must physically do one small action, even if that means researching what you are going to do next.

      4. Fear Of Looking Silly

      Depending on your fitness journey, it is easy to fall prey to your own mind where you feel like you will look silly exercising, especially in a gym or training environment. The fear of judgement can be paralysing, but it’s essential to remember that everyone starts somewhere. There is also a physiological way to “get out of our own heads.” When we are excited or scared, our bodies release a hormone called cortisol. It’s released in the same way, but the difference is what our brains do with the information. It’s important to realign our thinking and give our brain the correct information by being determined to turn fear into excitement. By reframing fear as excitement and creating positive pathways in our brains, we can overcome self-doubt and take the next step towards growth.

      READ MORE: Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

      5. Budgeting

      Many people view fitness as a luxury rather than a necessity. We need to start changing the narrative and categorise fitness as a top priority, because investing in our health is one of the most valuable investments we can make. It doesn’t have to break the bank either; there are so many cost-effective training activities that you can participate in, and one of the great things about our information-age is that we have knowledge right at our fingertips so access to information, training programmes or motivation is easily available.

      One way to start is by finding someone who has a fitness platform online, follow them, and start doing their home-workouts. When you are ready, investigate what fitness options suit your needs and find an environment that matches that, within your budget.

      In essence, we need to change the narrative of how we view fitness; it’s about overcoming mental barriers and finding balance in our busy lives. By addressing common obstacles and implementing practical strategies, we can reignite our motivation and get back on track towards a healthier, happier lifestyle. Fitness can be as simple as spending 20 minutes playing ball with your children or taking a brisk walk in the park. Remember, every step, no matter how small, brings us closer to our goals. So, let’s lace up our sneakers, embrace the journey, and reclaim our fitness one day at a time. More

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      How To Get Fit In Your 20s – This Is Your Healthy Routine

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      How to get fit in your 20s? Easy. This is the decade in which you’re most likely to be in your peak physical condition; your reaction times are at their fastest, you can build muscle quicker and recover from tough sessions faster. You’re also developing your musculoskeletal strength. “Because bone density peaks in your twenties to early thirties, undertaking weight-bearing activity [where your bones are supporting your weight] like running, soccer or netball, in combination with a strength programme, can maximise your bone health for life,” says Dr Rebecca Robinson, consultant physician in sport and exercise medicine.

      Embracing an active lifestyle now will not only benefit you in the present but will also pave the way for a healthier future. Let’s dive into how you can kickstart your fitness journey in your 20s and make lasting changes that will impact both your body and mind positively.

      Strength Is Key

      The workout you want to do is the one you should do (it’s the one you’ll keep up), but there’s resounding encouragement around strength training. “It’s great for increasing muscle mass and boosting metabolism and confidence,” says personal trainer Samantha McGowan.

      The latter is particularly important in your twenties: several studies have shown that women’s confidence increases with age, while others show that strength training can seriously bolster self-esteem, as lifting heavier and achieving goals gives you a sense of achievement. Dr Hassan concurs. “Finding a balance of basic activity forms (cardio and strength) is key, but your weekly schedule should include at least one strength training session. The type is up to you – body weight, free weights or weight machines all reap the same rewards. I’d advise a combination.”

      Understand Your Body

      Track your menstrual cycle and practise pelvic floor exercises. Contract for three seconds, then relax and repeat. Do eight to 10 daily. Around 21 percent of women in South Africa suffer from a form of incontinence, but strengthening the pelvic area can be game-changing. “Monitor your workout performance during your monthly cycle and see if there are any patterns,” advises Dr Hassan. The four phases: menstrual, follicular, ovulatory and luteal affect hormones, energy levels, strength and endurance. For example, the rise in oestrogen levels post-menstruation means you may have more energy.

      Make Time For Rest

      While this is a great time to fall in love with exercise, over-exercising is common among women of this agegroup. For many of the 20-something patients Dr Nicky Keay, an exercise endocrinologist, sees for amenorrhoea (loss of periods), it can be directly attributed to relative energy deficiency in sport (RED-S, pronounced ‘reds’). “It’s a disparity between food intake (the energy and micronutrients you’re consuming) and the nutrition required to cover the energy demands of exercise and the basic ‘housekeeping’ tasks in the body,” she explains. If you’re concerned that your workouts are taking their toll, Dr Keay suggests ditching high-intensity exercise and building in some slow strength and conditioning sessions, too.

      Get Fit In Your 20s: How To Do This Bodyweight Mobility Workout

      Each exercise done for 45 seconds with a 15-second rest. Repeat the circuit 3 times for a sweaty bodyweight HIIT session. If you have any injuries, please check with your medical practitioner to see if it safe for you to do the following bodyweight exercises. Remember to have fun!

      1. Rolling cobra

      Start in a hovering child’s pose and extend your legs up to a down dog (A) Shift your weight forward, round your back as you move through a plank, and then a hanging cobra-style position (B). Continue for 45 seconds.

      READ MORE: Your 4-Week Home Workout Plan To Get Fit And Strong AF

      2. Beast reach to high plank

      From hovering child’s pose spring your knees forward to a high plank. Reach and repeat for 45 seconds (A).

      3. Beast reach, high plank, runners lunge

      Move from hovering child’s pose to high plank and then step your foot on the outside of the same side hand for runners lunge (A). Reach back to hovering child’s pose (B). Repeat alternating sides for 45 seconds.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      4. Beast reach, high plank, runner lunge to sit through

      Once in runner lunge, lift your back foot up through the middle of the body (A). Lift the opposite hand off the floor too, balancing on one hand and foot (B). Come back to your starting position and repeat for 45 seconds.

      Foods You Should Be Eating In Your 20s

      Remember, balance is key! Allow yourself occasional treats but aim for consistency with nourishing foods that support your fitness journey. Your body will thank you for it!

      Go for food high in fibre like beans, fruits, veggies and whole grains. High-fibre foods digest more slowly and are also more filling, which means they’re a good option for weight control.

      Calcium plays a role in heart health, muscle function and nerve signalling. Many seeds are good sources of calcium. Cheese, yoghurt and sardines are also great sources of calcium.

      Eat the rainbow. Aim for five servings of vegetables a day (1 serving = ½ cup cooked or 1 cup salad) and try to have a bigger variety of veggies each week.

      Habits To Avoid In Your 20s

      Overtraining. The idea that you’re near-invincible during your twenties is only natural – you’ve got energy for days and can sail through any sweat session with a hangover like it’s nothing, but the ‘too much of a good thing’ adage may apply. Over-exercising is something personal trainer Caroline Bragg sees in plenty of her clients in their twenties. “Overtraining can lead to RED-S [relative energy deficiency syndrome], when the body isn’t taking on enough energy to meet demand,” she says. “This can lead to your body fat dropping so low that you stop producing oestrogen, which in turn can nix your periods (amenorrhea). Later on, this lack of oestrogen can cause loss of libido, trouble sleeping and difficulty concentrating.”

      This article written by Kirsti Buick first appeared in the July/August 2022 Issue of Women’s Health UK, additional reporting by Women’s Health SA team. More

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      How Nike is making waves in the wellness industry

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      In April 2024, Nike hosted their inaugural Dubai edition of the brands global renown ‘Well Festival’ on 27 to 28, from 4pm to 11pm in a custom-built location at Nara Desert Resort.
      The event will feature two days of reimagined wellbeing experiences where mindfulness, movement, and connection come together in nature. From Yoga, Meditation to Mindfulness, there were a host of wellness-fuelled activities for guests, the event was filled with a host of unforgettable experiences with experts to learn and grow.
      Ahead of the program Emirates Woman spoke to the fitness and wellness coach Siham Zaki and a keen fitness enthusiast, Laura Fallaha on the overarching theme of the festival and how the brands plans to grow in the wellness arena in the Middle East.
      Siham Zaki

      What was the Nike Wellness Collective?
      Moving together, moving in style & moving in grace! This is what Nike Well Festival was all about. Surrounded by vast expanses of sand and under the clear, starlit sky of Dubai, it felt like we were truly connecting with nature on a profound level. From yoga & sound healing sessions to high-intensity interval training sessions & super engaging panel discussions – all under the desert canopy, every moment was rejuvenating for the mind, the body, and the soul. Plus, the opportunity to disconnect from the “hustle and bustle” of daily life and immerse ourselves in this serene environment was so wholesome!
      What were your favourite parts about the programme?
      There was something for everyone. The lineup was diverse and dynamic – from high-intensity interval training to mindful breathing sessions, to clay building in the wadi… the list goes on. Each session was thoughtfully curated to cater to various fitness levels and interests. What really added a unique dimension to the programming is having four different zones that encompassed the sessions: the energy circle, the sanctuary, the conversation pit & the wadi. Each zone offered its own ambiance and purpose, creating a diverse and immersive environment for all participants.
      With a stressful daily routine – what are your top recommendations when it comes to exercising?
      Choose to move to something you ENJOY! When it comes to movement, make it personal, make it about you! Don’t limit yourself to traditional forms of movement, find a form of movement that you genuinely enjoy and look forward to doing – dancing, cycling, swimming, lifting – whatever it is! When you enjoy it, it will become easier to stay motivated to moving your body regularly while having fun with it..
      How do you adapt your approach to movement and feeling good for different skill levels or class demographics?
      Going back to basics – communicating openly with my participants. It is so important for me to engage and communicate with my participants to be able to understand their preferences, any physical limitations and what they hope to gain from their experience with me. With communicating, I can customize and modify the class program to cater to different skill levels. I also encourage my participants to listen to their bodies and to challenge themselves at their own pace – it’s okay to take breaks, lower the intensity, or skip exercises that don’t feel right for you.
      What simple practices can we adopt to be more mindful?
      It is important to highlight that mindfulness is a skill that takes time and practice to develop, especially when you have a hectic schedule, it becomes more challenging to practice mindfulness. I would suggest starting with small, manageable practices and gradually building upon them over time. Choose mindful practices that fit your own schedule and resonates with your own lifestyle.Here are some simple mindfulness practices that I personally incorporate in my day and that can be practiced anywhere, mindful breathing to take a few moments throughout the day to focus on your breath, mindful eating to chew slowly and pay attention to the sensations of eating. Eating mindfully can help you tune into your body’s hunger and fullness cues and prevent overeating and gratitude practice to take a few minutes each day to reflect on the things you’re grateful for.
      How is Nike changing the wellness landscape in the region?
      Nike Well Collective’s approach to wellbeing is championing a holistic and inclusive approach to health and fitness. It goes beyond traditional fitness programs – Nike Well Collective incorporates elements of mindfulness, nutrition, rest & connection. By addressing the interconnection of physical and mental health, Nike Well Collective inspires a new generation to prioritise self-care and embrace a lifestyle of wellness. This is not only transforming the lives of individuals, but also shaping the broader wellness landscape in the region.

      Laura Fallaha

      What was your favourite part about the Nike Wellness Festival?
      Arriving there! Being transported to an exotic and breezy location… Remote yet close to a family of like-minded people with similar values and aspirations! Entering the festival area was such an inviting blend of raw natural beauty and serene charm filled with soothing music. This directly got me transported into a transformative journey of wellness and connection. The community feeling was beautiful, with people sharing their experiences and building their network. This experience, merging the natural beauty of the desert with the collective energy of the group, left a lasting impression and embodied the spirit of the Nike Well Festival. It was timeless.
      What does holistic fitness or movement mean to you?
      Movement has been a fascinating journey shaped by so many experiences and changes in my life. Through country relocations, job changes and adaptation to new lifestyles, movement has been a turning point in my holistic wellbeing both physically and mentally. The beauty of my fitness and movement journey was the agility and adaptability of it. Knowing the impact of movement in maintaining my overall wellbeing, it became a crucial component in my life. To me, holistic fitness and movement mean integrating multiple aspects of physical, mental and emotional wellbeing into one lifestyle. It goes beyond traditional exercise and includes practices that fulfill and nourish the body, the mind and the spirit: from diversifying workouts to practicing mindfulness and meditation, to prioritizing quality sleep and a balanced diet, to connecting with people, and setting goals to maintain motivation. Holistic fitness is about creating a balanced and fulfilling lifestyle that supports overall health, happiness, and longevity.
      Name something you do every single day without fail to look after your wellbeing?
      Structure! One thing I do every single day to look after my wellbeing is structuring my day. Taking a few minutes each day to sit quietly, focus on my work goals, my fitness goals, my nutrition plan and my social events helps me maintain efficiency, productivity and motivation throughout the day. Adapting my routine as needed and staying present in each moment is key to my overall wellbeing. This simple, yet powerful approach has become an essential part of my daily routine contributing to managing time and making sure I prioritize all elements to a fulfilling lifestyle.
      How is Nike changing the wellness landscape in the region?
      Being part of the Nike Well Collective and coaching the running community on Tuesdays (Mixed group interval training at the Nike Well Collective Marina store) and Wednesdays (Women’s only at the Dubai canal) offers multiple ways to engage and inform runners providing them with comprehensive support and nurturing a motivated running community. The approach to both days is different which makes the adaptability more exciting and focused on each runner’s goal. My aim is to always make sure I create a dynamic and inclusive environment where people can connect, support each other and thrive together. Working towards goals in a community motivates people to move, grow, learn from each other and build together. Leveraging the Nike Well Collective resources, I focus on informing runners to prioritize cross training, meditation and yoga. Digital engagement on the Nike Experiences is a strong element that helps and supports runners to widen and diversify their knowledge and training to manage injury prevention, strength and recovery.
      To balance both your corporate life and running/movement routine – how do you unwind?
      It is not always easy especially when you need to manage timings, career goals, fitness goals and wardrobes! Balancing my corporate life with my running routine requires proper mental clarity to be efficient while still maintaining overall well-being. For me, having a structured schedule is key to a busy schedule: planning ahead and following a consistent routine to create a sense of balance. It can definitely be overwhelming sometimes, which brings me to my next point: incorporating mindfulness and self-care through meditation and yoga, and treating myself to massages sometimes to help unwind, reduce stress and enhance mental clarity. The key to my work life balance is also knowing how to set boundaries and when to take a break. Through trial and error, you can learn what makes you feel better, let it be a short walk, some breathing exercises, a run to disconnect etc.. Depending on the type of unwinding I need, I focus on what makes me feel better to reset and balance. By implementing these key elements in my work life balance, I try to manage my corporate responsibilities with my running routine, ensuring I maintain the energy and mental clarity to succeed in both areas.
      Can you talk us through what your running routine normally looks like in a week?
      My running routine can typically look like a 70-30 mix of easy social runs, and threshold/interval runs respectively. Within my running program I focus on mixing speed / aerobic training, with long endurance / stamina building, and with recovery / mobility movement. Additionally, I focus on strengthening, stretching, hydration, nutrition and adequate sleep. This routine provides me with a balanced mix of different types of runs and cross-training activities, promoting overall fitness and reducing the risk of injury. Adjustments are of course made based on training goals, race schedules, and how my body feels each week. You cannot expect to perform at your 100 percent every single time. It took me a while to understand that and to learn to listen to my body.
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