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    Bella Hadid and 5 other celebrities who have been vocal about their health battles

    Life

    by Ruman Baig
    1 hour ago

    VIEW GALLERY/ 5 IMAGES
    Bella Hadid has been MIA not just from social media but also from the world of fashion.
    The supermodel was a part of every major campaign, runway show and even the most viral moments of 2022 (remember the iconic live spray painting during the Coperni show?). But ever since the beginning of 2023, the Palestinian-Dutch model has taken a sabbatical from work because of health reasons.
    For a few years now, the younger Hadid sister has been vocal about her battle with Lyme disease. An illness she has been living with for over 15 years. Bella along with her mother Yolanda and brother Anwar, all suffer from this medical condition.
    Lyme disease is a tick-borne illness caused by the bacterium Borrelia burgdorferi. It often leads to symptoms like fever, fatigue, headache, and a characteristic “bull’s-eye” rash. Early detection and treatment with antibiotics are crucial to prevent more severe complications. If you suspect you have Lyme disease, it’s important to consult a medical professional.

    Recently, after a long hiatus, the 26-year-old model took to Instagram to share a positive update with her followers. “Living in this state, worsening with time and work while trying to make myself, my family and the people who support me, proud, had taken a toll on me in ways I can’t really explain. To be that sad and sick with the most blessings/privilege/opportunity/love around me was quite possibly the most confusing thing ever. one thing I want to express to you all is that 1: I am okay and you do not have to worry, ♥️and 2:I wouldn’t change anything for the world. If I had to go through all of this again, to get here, to this exact moment I’m in right now, with all of you, finally healthy, I would do it all again. It made me who I am today.”
    The Kin Euphorics founder spoke about the importance of health, a supportive enviroment and how important it was for her to keep it real and transparent.
    While social media is infamous for showing us the glossy side of the celebrity lives, over the years many of them have come forward and spoken openly about their health condition. It is vital to lift the veil of illusion around the perfectionism that is often associated with the celebrity culture.
    Scroll the above gallery to see all the brave celebrities who have been open about their struggles with various illnesses.
    – For more on how to look smart and live smarter, follow Emirates Man on Facebook and Instagram
    Images: Instagram @ladygaga @bellahadid @selenagomez  More

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    Experience unparalleled luxury with a summer spacation at Palazzo versace Dubai

    Life

    by Team Emirates Woman
    3 hours ago

    IN PARTNERSHIP: Escape to the heart of Dubai’s opulence and luxury at The SPA in Palazzo Versace Dubai, where an exclusive and rejuvenating spacation awaits you this summer.
    Indulge in a carefully curated journey of hydrating treatments, designed to pamper and revitalize your senses.
    The experience commences with a 30-minute Dead Sea Salt Scrub, a time-honored ritual performed in the elegant traditional hammam room. This invigorating scrub effectively eliminates dead skin cells, leaving your skin replenished and deeply hydrated. This is followed by an exhilarating Rainforest Shower, a refreshing and energizing experience for both body and mind.
    As the day unfolds, you have the freedom to embrace the pool facilities at your leisure or continue your wellness voyage with more exquisite treatments.

    Next in line is the distinct Aloe Vera Moisture Body Wrap and a blissful face hydration treatment. The Aloe Vera Moisture Body Wrap offers a natural cooling sensation while providing deep hydration and moisture to your skin, soothing any redness or inflammation.
    Concurrently, the expert therapists will treat your face with the Babor Hydra Plus Ampoule Concentrate Facial. Packed with moisturising ingredients enriched with provitamin B5, this facial instantly nourishes your skin, promoting optimal moisture retention and reducing dryness-induced wrinkles.

    To enhance the facial’s benefits, The Spa utilizes Cryo Facial Wands which stimulates collagen production, boosts circulation, and reduces redness. Post which, a Doctor Babor Hydrating Bio-Cellulose Mask is gently applied, providing an intense and long-lasting hydration boost, thanks to its five types of Hyaluronic Acid.
    You can conclude your day with a refreshing Classic Shape and Polish for your hands and feet, ensuring you leave with perfectly pampered extremities. To extend the benefits of your face hydration treatment, you’ll receive a luxurious box of Babor Hydra Plus Ampoule Concentrates, an exclusive gift worth AED 160, allowing you to continue your radiant journey at home for the next 7 days.

    For more information, visit plazzoversace.ae
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    Possible And Sometimes Surprising Reasons You May Have A Sore Throat

    A sore throat can be a real nuisance, causing discomfort and making it difficult to eat, talk or swallow8. While we often associate sore throats with common colds or the flu, there are several surprising reasons you might experience this irritating symptom.

    Cepacol®, known for its sore throat lozenges and hot medication, explores some unexpected culprits behind sore throats and provides effective remedies to help you find relief.

    READ MORE: Here’s Why There’s More Air Pollution In Winter – And How To Solve It

    Possible causes

    Allergies

    Did you know that allergies can cause a sore throat? Allergies can result in postnasal drip, where excessive mucus flows down the back of the nasal passage into the throat. This can cause a persistent and uncomfortable sore throat1a.

    Mouth Breathing

    Breathing through your mouth instead of your nose can result in a dry and sore throat. It can be caused by nasal congestion, excess mucus or habits like sleeping with your mouth open1b.

    Acid Reflux

    Gastroesophageal reflux disease (GERD) or acid reflux can irritate the throat and cause a sore throat7. Stomach acid travels back up into the oesophagus, irritating its lining. This irritation can lead to a sore throat7.

    Dry Air

    Dry air, especially during the winter months or in arid climates, can strip the throat of moisture and lead to a sore throat.

    Tonsil Stones

    Tonsil stones are small lumps of hardened material that can develop in the tonsils. They can cause an irritable cough, earache or a sore throat3.

    Respiratory Infections

    While colds and flu viruses are commonly associated with sore throats, bacterial infections such as group A strep, which causes strep throat, can also cause this symptom4.

    How the Cepacol® Cough & Cold Range Can Provide Relief

    In addition to Cepacol® Throat Lozenges with four flavours (Regular, Honey & Lemon, Menthol, Blackcurrant)5, the Cepacol® Cough & Cold range now includes the addition of the new Cepacol® Throat Spray which contains a combination of ivy leaf, pelargonium, and menthol. It provides temporary pain and discomfort relief.6

    Cepacol® understands the daily needs of individuals experiencing a sore throat, so, if you’re dealing with a sore throat, there’s a Cepacol® for that!

    READ MORE: 8 Sneaky Ways To Get More Movement In Your Day

    Cepacol® Has You Covered: Power Up with Our Amazing Giveaway!

    Cepacol® has always been your trusted companion for providing soothing relief for colds and flu symptoms. But this winter, we’re taking it a step further!

    In addition to helping you combat symptoms of seasonal viruses, Cepacol® is here to ensure your backup power needs are covered with our exciting giveaway.

    With its incredible power capacity, the Romoss Thunder 300W 231Wh Portable Power Station will keep your small electronic devices and appliances charged during blackouts. The power station also has two USB ports and a 60W PD port, which allows you to charge your phone, tablet, camera, or notebook quickly.

    We’re giving away a Romoss Thunder Portable Power station valued at R4 500!

    So, whether you’re fighting off the winter sniffles or battling through power outages, Cepacol® has got you covered for both your health and power needs. Keep watching our social media channels for the competition details. *T’s & C’s apply

    Cepacol®’s new range of products is now available at leading pharmacies and retailers nationwide. For more information, visit www.cepacol.co.za and join the conversation on Facebook.

    2023051910280964

    References: 

    Medical News Today. What cause a chronic sore throat. Available from: https://www.medicalnewstoday.com/articles/sore-throat-at-night#cancer. Last accessed May 2023. 

    Maple. Why does my throat hurt every winter? Available from:  https://www.getmaple.ca/blog/2022/12/02/why-does-my-throat-hurt-every-winter/. Last accessed May 2023. 

    Health Direct. Tonsil stones. Available from: https://www.healthdirect.gov.au/tonsil-stones. Last accessed May 2023. 

    Centres for Disease Control and Prevention. Sore throat. Available from: https://www.cdc.gov/antibiotic-use/sore-throat.html. Last accessed May 2023.

    CEPACOL® Throat Lozenges approved professional information, February 2022. 

    CEPACOL® Throat Spray approved professional information, February 2022. 

    Medical News Today. Sore throat and acid reflux: What is the link? Available from: https://www.medicalnewstoday.com/articles/315066#_noHeaderPrefixedContent. Last accessed June 2023.

    Medical News Today. How to deal with a sore throat. Available from: https://www.medicalnewstoday.com/articles/311449. Last accessed June 2023. More

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    Can You Gain Weight In One Day? 11 Reasons Why The Scale Says You Gained Weight Overnight

    One day, you’re totally on track and making progress toward your weight-loss goal. The next, you step on the scale and you’re up two kilos. Naturally, you wonder: Can you gain weight in one day?

    No judgment—this is a confusing experience that happens to many people when they’re trying to lose weight. Below, the answers to all your questions about overnight weight gain. And rest assured, “your weight will fluctuate on a daily basis, but it doesn’t mean that your weight-loss strategy is failing,” says dietician Georgie Fear, author of Lean Habits for Lifelong Weight Loss.

    Can you gain weight in one day?

    To answer, let’s do some math: Gaining a single half-kilogram of fat requires consuming about 3,500 calories more than you burn off. So to gain, say, two kilos in a day, you’d have to eat nearly 18,000 calories more than you burned in just 24 hours. (Yeah, not happening.)

    On the other hand, gaining two kilos of water weight in a day is easy, Fear says. If you did one of a number of different things (see the list below!) the day or night before, “it’s not unusual to notice an increase in your weight of a few grams or kilos,” says registered dietitian Jessica Cording, author of The Little Book of Game-Changers. Again, Cording chalks most of this up to water weight. But, she says, “if you notice your weight continuing to trend upwards over time, this could indicate actual weight gain.”

    Meet the experts: Registered dietician Georgie Fear is the author of Lean Habits for Lifelong Weight Loss.

    Jessica Cording registered dietitian and the author of The Little Book of Game-Changers.

    Dr Julie Ellner is a weight-loss specialist.

    Dr Melody Covington is a weight-loss doctor

    Registered dietician Sonya Angelone is a spokeswoman for the Academy of Nutrition and Dietetics.

    How much can your weight fluctuate in one night?

    FWIW: There’s nothing that happens in your body overnight that magically makes you gain weight, says Sonya Angelone, spokeswoman for the Academy of Nutrition and Dietetics. “Your metabolism doesn’t stop, so you gain or lose ‘weight’ any time,” she says. And if you happen to eat more than usual on any given day, your body won’t suddenly make you gain weight overnight. “With a higher calorie day or two, metabolism increases to compensate, so fat won’t be immediately made and stored,” Angelone explains. “The opposite is true as well. If you under eat for a couple days, your metabolism will slow to compensate before losing weight.”So there’s really no hard-and-fast number, Angelone says. (Sorry!). The key thing is if your weight goes up seemingly overnight and sticks around for days, check your scale or call your doctor. But experts assure that a lot of overnight weight gain can be explained pretty easily.

    11 Reasons It Seems Like You Gained Weight In One Day

    You Hit The Gym Hard

    “After a heavy workout, especially if you perform big, compound movements that recruit a lot of large muscles, you can easily weigh a few extra kilos for several days,” Fear says.

    Those microscopic tears that occur in your muscle cells after every workout heal through a process of natural inflammation. That involves some pooling of fluids around the muscle cells, which can make you puff up, she says. This does not mean you should skip those calorie-torching strength moves. Just let your muscles recover and forget about the scale.

    You Tend To Drink A Lot of Alcohol In The Evening

    “Alcohol is dehydrating, which can lead to water retention that looks like weight gain on the scale,” Cording says. Try curbing your drinking for a few weeks and see how it impacts your weight loss and morning weight.

    You Consumed A Lot Of Salt

    “Excess sodium intake leads to immediate water weight gain,” says Dr Julie Ellner, weight-loss specialist. She says that can lead to swollen ankles and a belly bulge from swelling in your intestines. Apart from the water retention, munching on salty snacks can cause constipation, too.

    You’ve Started A High-Protein, Low-Carb Diet

    Fibre is critical to keeping your digestive system working its best. So when you miss out on fibre from whole grains, fruit and starchy vegetables, you’re bound to get backed up, says Dr. Ellner.

    “If you don’t go for several days, that internal traffic jam can translate to a couple pounds of retained matter,” adds Fear.

    While Dr Ellner recommends that anyone on a high-protein, low-carb diet take a fibre supplement to keep things moving, an even better option is to only reduce refined carbohydrates, like pasta and keep whole grains, veggies and fruit as part of your diet.

    You’re Dehydrated

    A lack of H2O throws your kidneys into “let’s conserve fluids” mode, says Fear. That leads to an increase in water weight once you start sipping, she adds. But don’t worry, after a few days of hydrating properly your kidneys will get back to normal, along with your weight.

    You Have A Food Intolerance

    An intolerance to foods like dairy, fructose, eggs, shellfish, gluten, artificial sweeteners, soy and many others can cause bloating and water retention, especially in your gut, says Dr Ellner. If you notice that you feel heavier or actually weigh more after eating certain foods, talk to your doctor or a registered dietitian before eliminating them.

    You’re About To Get Your Period

    You can thank your hormones for pre-period pounds, says Dr Ellner. (Though there are other reasons for period weight gain, too.) Everyone is different, but: “Some of my clients tell me they’re the heaviest on the first day of their period,” Dr Ellner says. The good news is that period-related water retention is short-lived, according to Fear.

    You Upped Your Carb Intake

    When you cut back on your carb intake, your body’s glycogen stores—its prime energy source for high-intensity exercise— become depleted. But as soon as you dive into some spaghetti, your body starts storing glycogen in your muscles and liver, along with H2O. The sudden influx of those two nutrients after a long stretch of being carb-free could leave you bloated, Fear says. The best solution: Include a moderate amount of whole-grain carbs in your diet daily to prevent the cycle of weight coming on and off.

    You Started New Medication

    Some medications can cause your body to retain water, according to Dr Melody Covington, a weight-loss doctor at Abundant Health and Vitality. Dr. Covington also says that certain medications can increase your appetite or reduce your metabolism and increase fat storage and she notes that weight gain is even more likely on medication that limits your ability to exercise or stay active.

    If a medication seems to be causing weight gain, Dr Covington recommends talking to your doctor and asking about alternatives or the possibility of reducing your dose. You can also work on making lifestyle changes that will promote weight loss, a healthy diet, or time for exercise.

    If your doctor thinks it’s appropriate, in some cases they may refer you to a bariatrician who specializes in the treatment and prevention of obesity-related diseases.

    You’re On A Diet That’s Too Restrictive

    If you drop too much weight or fat too fast or in a way that your body registers that something is wrong, it will try to store the fat that’s available more aggressively.

    “This is a survival response ingrained in our physiology. The brain does not understand ‘dieting’ but it understands fat loss very well and often if we diet incorrectly the brain interprets this as something unhealthy happening,” says Dr Covington. Storing fat is the body’s attempt to keep us safe, she adds.

    To avoid this, she recommends enlisting an expert that will help you create a healthy diet or assist you with your weight-loss goals, whether it’s a fitness trainer, dietitian, weight-loss doctor, or accountability partner. One easy place to start in terms of accountability is using a food-tracking app, adds Dr Covington.

    You’re Pregnant

    If you’re experiencing rapid weight gain especially while on a diet, you could be expecting, says Dr. Covington. “When I see rapid gain in someone with a solid weight management plan, we need to do a pregnancy test. There have been many surprises.” Take a pregnancy test just to be sure!

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

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    Technogym unveils new Technogym Run at exclusive Dubai Retreat

    Life

    by Ruman Baig
    3 hours ago

    Technogym, the renowned fitness brand, recently hosted its inaugural Technogym Retreat in the city of Dubai, creating an unparalleled wellness experience for its global brand ambassadors.
    The focal point of this exclusive event was the introduction of Technogym Run, their latest cutting-edge treadmill that has been generating buzz in the fitness industry.
    The Retreat brought together a select group of esteemed talents and long-time friends-of-the-brand from various corners of the world, including Giulia Calcaterra, Janis Danner, Dan Churchill, and Jeremy Jauncey, CEO of Beautiful Destinations—an innovative brand in the hospitality and tourism sector with a massive Instagram following of 26 million.
    The luxurious Atlantis The Royal resort in Dubai was chosen as the perfect setting for this extraordinary gathering. A masterpiece of design and architecture, this resort pushed the boundaries of imagination and served as a fitting backdrop for the exceptional event. The team of ambassadors enjoyed top-level workouts in the opulent 12,141-square foot Royal Mansion Penthouse, a true gem connecting the two sides of the iconic building.

    The Retreat commenced with an invigorating HIIT sunrise workout on the groundbreaking Technogym Run. This state-of-the-art home treadmill revolutionizes fitness training, enabling users to combine strength and cardio workouts seamlessly. The slat-belt technology ensures a quiet and smooth running experience, making it an absolute delight for fitness enthusiasts.
    After the high-energy workout, the team delved into a nutrition class, led by none other than Dan Churchill—a renowned performance chef and Culinary Creative Director of Centr, Chris Hemsworth’s lifestyle app. With summer approaching, Dan shared invaluable tips to stay in peak condition, including the importance of consuming 3 liters of water daily, incorporating dietary fiber into meals, and ensuring a minimum of 7 hours of restful sleep each night.
    The Technogym Retreat provided a unique opportunity for the brand’s ambassadors to experience the Technogym lifestyle firsthand, forging a deeper connection with the brand’s mission to promote fitness, health, and well-being worldwide. The event was a resounding success, leaving the participants inspired and ready to spread the message of holistic wellness in their respective communities.

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied by Technogym More

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    Al Tayer Group collaborates with DAHC to prioritise prenatal care at Latifa Hospital

    Life

    by Ruman Baig
    6 hours ago

    Al Tayer Group and Dubai Academic Health Corporation (DAHC) have forged a partnership to lend support to prenatal healthcare at the esteemed Centre for Prenatal Pediatrics, located within Latifa Hospital.
    “At Al Tayer Group, we stand firm in the belief that the betterment of our society as a whole is firmly rooted in our ability to nurture and care for members of our community. We are delighted to make this contribution to the Latifa Hospital, as a continuation of our commitment to support the noble efforts of the hospital, in providing exceptional facilities and care to women and children in the UAE,” stated Mr. Ahmed Al Tayer, Director of Al Tayer Group, talking about his endorsement for the project.
    Dr. Amer Al Zarooni, CEO of Al Jalila Foundation, which manages philanthropic endeavors of DAHC, shared a similar sentiment, saying, “Investing in the earliest stages of life holds the power to shape a brighter and healthier future. The Center for Prenatal Paediatrics signifies DAHC’s commitment to the well-being of expectant mothers, their children the future of health for generations to come. By bringing together technology, esteemed medical expertise, and compassionate care under one roof, this center does not only set the standards of excellence in prenatal healthcare but also ignites a beacon of hope for families across the region.”
    The core of Al Tayer Group’s ethos lies in their commitment to delivering superior quality and customer service. The organization fosters a corporate culture that values empowerment of employees, celebrates diversity, and encourages thought leadership—all firmly rooted in an ethical framework. Furthermore, the Group actively supports numerous charitable endeavors and passionately champions initiatives that provide children access to quality education and future opportunities.
    Meanwhile, the Dubai Academic Health Corporation (DAHC) is dedicated to advancing healthcare services in Dubai by establishing an innovative academic framework that seamlessly integrates healthcare, medical education, and cutting-edge scientific research. The Corporation is steadfast in its mission to elevate the efficiency, quality, and accessibility of healthcare services in Dubai, all in strict accordance with the highest global standards and best practices.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied by Al Tayer group  More

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    Fight The Side Effects Of Antibiotics And Keep Your Gut In Check With Probiotics: A Winning Combination

    Antibiotics can be lifesaving medications when it comes to treating bacterial infections, but they can also have side effects, such as diarrhoea and an upset stomach, by disrupting the natural balance of bacteria in your gut.1

    Antibiotics are not able to distinguish between good and bad bacteria, so they can kill off the “friendly” bacteria along with the harmful bacteria.2 For example, antibiotics may kill the beneficial bacteria in our digestive system that help us break down food and absorb nutrients.3

    Reuterina® acute4 is a probiotic that can help fight the side effects of antibiotics and keep your gut in check. It contains Lactobacillus reuteri DSM 17938, a specific strain of bacteria that is clinically proven and can help prevent antibiotic-associated diarrhoea and improve gut health.

    Reuterina acute® has been clinically validated, with beneficial effects in a variety of health conditions including:

    Reducing diarrhoea within 24 hours and restores microbial balance

    Effectively treating diarrhoea by reducing the symptoms and duration of illness

    Helping to significantly reduce diarrhoea in adults with acute gastroenteritis

    Helping reduce lactose intolerance-related side effects

    Protecting and supporting gut flora to strengthen immunity

    Reuterina® acute

    Reuterina® acute helps restore and maintain a healthy balance of gut flora during and after a course of antibiotics.

    Taking Reuterina® acute alongside antibiotics can help you feel better and avoid the uncomfortable side effects of antibiotics.

    The Reuterina® family of probiotics are available from pharmacies nationwide. For more information, visit: reuterina.co.za and join the conversations on Instagram and Facebook.

    Travel in style with an exclusive giveaway!

    Valued at R1000, this giveaway for eight lucky winners is great for savvy travellers and on-the-go parents! Get ready for your next adventure with this fantastic travel hamper from Reuterina®!

    To enter the competition, keep an eye out on the Women’s Health social media pages. Winners announced Monday, 24 July 2023.

    References:

    National Library of Medicine. Update on the adverse effects of antimicrobial therapies in community practice. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7491661/. Last accessed April 2023.

    Learn Genetics. What is an Antibiotic? Available at: https://learn.genetics.utah.edu/content/microbiome/antibiotics. Last accessed April 2023. 

    National Library of Medicine. Antibiotics as Major Disruptors of Gut Microbiota. Available at:      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7732679/. Last accessed April 2023. 

    Reuterina Acute® Approved Package Insert, March 2010. More

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    James Miller of Embody Fitness on getting your body ready for summer

    Life

    by Amy Sessions
    3 hours ago

    For the Summer Escape Issue, we discuss getting summer ready with James Miller, Founder of Embody Fitness. And no, you haven’t left it too late.
    What do the first 30 minutes of your day look like, your morning routine and how does this differ on vacation?
    My alarm normally goes off around 4.45am so I can jump in the car and start my morning Ironman training by 5.30am which consists of either 2-3 hours of cycling or 3 hours of swimming and running and then a gym session. This is my morning ritual, and it ensures I start the day positively. I feel great when I do this as I train with amazing people, and I am then ready and energised to take on the dayahead. When I am on vacation I do enjoy not needing to roll out of bed before 5ambut I will always start the day with physical or mental exercise but in a more relaxed and probably less demanding manner thanwhen I am training for performance.
    We have eight weeks until we hit summer vacation – how can we shape up in terms of exercise now?
    Eight weeks is a good amount of time to make a very positive impact on your physique if you follow a high qualitytraining and nutritional programme, but it will require a focused approach with littleroom for error. I personally prefer havingthese periods of really dialling in my training and nutrition, especially if I know I’m goingon holiday at the end of the phase. In terms of how training would look – I think many make the mistake of panicking, doing far too much cardio or HIIT classes and eating 500 cals a day in an attempt to radically drop weight. You may drop fat but you are also likely to drop muscle mass and you may feel worse as a result of such a dramatic short term approach. You are going to want to prioritise strength training, specifically compound strength exercises that recruit a lot of muscle mass. Exercises like bench press, cable rows and different forms of squats work all the major muscles in the body and yield a higher stimulus than smaller exercises like bicep curls etc. This will help to preserve lean muscle mass while in a calorie deficit and then by dropping body fat your overall body composition will improve much more and you will see a better physique in eight weeks time. In terms of results that are achievable that will vary depending on individual start points, however if you following basic principles of a calorie defi-cit along with at least three, well structured, strength training sessions you will see your body change on a weekly basis. At Embody Fitness many of our clients achieve very dramatic changes in as little as eight weeks byfollowing our expert coaches and nutritionists with a high level of consistency.

    How important is diet and what should we be eating?
    At Embody we don’t just look at calories, although a healthy calorie deficit is paramount if we are looking to lean down. A healthy calorie deficit would be roughly a 10-20% deficit. So if your maintenance calories were 2000 kcal per day dropping down to 1600-1800 would be safe for the relatively short period of eight weeks. Depending on your start point, any fat loss of between 0.5-1kg per week is considered safe and sustainable. Also making sure you have at least 1.8g of protein per kilo of bodyweight is essential as this helps with muscle building and recovery. We would also go one step further at Embody – we are ascertaining what could be highly inflammatory foodsfor our clients from the start of their journey. We make sure you are eating not only for physique but a healthy gut as well, which is essential to optimal health. One thing I have learned from our coaches at Embody Fitness, who are all qualified sports nutritionists, is the importance of the microbiome. The microbiome is responsible for our immune system, our ability to recover from training and just about every human function. Eating foods that promote good gut health is essential to good metabolic health. Foods like garlic, asparagus and artichokes for example are all prebiotics which will help feed good bacteria in the gut leading to less inflammation (think achy joints) which one could argue would lead to better training performance. At Embody Fitness we are very focused on delivering long term sustainable outcomes, so it’s important to put foods on your plate that not only make you look good but also help you feel great and allow you to perform at your best. Consistency is so important – how does your six-week summer ready programme support staying consistent across all key factors to have you summer ready? Commitment and consistency are two of the most important factors when it comes to achieving lifechanging results at Embody Fitness. Embody’stransformation programmes are all completely holistic and customised to every person to maximise their outcomes. We undertake a very detailed analysis on our clients at the start of any programme so thatwe can build the most effective and advanced programme for every individual. Personalised meal programmes and three personalised training sessions a week with regularnutrition and body composition retests are all performed throughout your two or three month programme. We also want to establish and monitor healthy lifestyle habits to ensure you are on track to reaching your target which we can do through our Embody App. With the launch of our new personalised Embody Meal Plans consistency has never been easier.
    Should we be prioritising sleep as part of this process? Sleep should be prioritised regardless.
    Sleep is our time to recharge, reset and regenerate. There is no such thing as over training, only under recovery. Without sleep, the foundations for everything become disturbedand our metabolism can be negatively affected, the ability to recover between training sessions will be compromised and our hormonal levels will fluctuate greatly. To positively set our circadian rhythm – which is our natural internal body clock – we need to aim to get around 7-8 hours good quality sleep each night and try to get to sleep as close to 10pm as possible. Our bedtime routine is crucial when optimising sleep. Switch off blue light (phone, tv etc) 20-30 minutes before bed and do not consume caffeine any later than 8 hours before scheduled sleep time. Supplements including magnesium, zinc and ashwagandha can be great additional tools to help suppress the nervous system in the eveningand prepare the body for optimal rest.

    What is your take on doubling up on workouts in a day – does it work?
    Personally, I train 2-3 hours a day from 5.30am every morning and then I also do three strength sessions a week at Embody Fitness with one of our sports performance coaches and I take ice baths at Embody around three times a week for recovery. This is a relatively high volume of training a week but it is required to be able to compete at Ironman events which are long and races requiring a high level of endurance fitness. On the other hand, training twice a day for someone that is a complete beginner or hasn’t been training consistently for months isn’t the best of strategies. Let’s take an average client of Embody for example who lives a fairly sedentary lifestyle and doesn’t do any exercise but wants to get in better shape, lose body fat, and have more energy. If that sounds like you, you’re going to see incredible results just from strength training three days a week and being more active throughout the day. Over time you could start introducing more cardio on your non-training days but you’d never have to do more than one workout in a day to achieve those goals. I say this from experience and seeing thousands of clients who have been able to transform their bodies with our Embody Fitness transformation programmes.
    How important is hydration?
    Adequate hydration is crucial and often overlooked because of how simple the advice of “drink more water” might seem. But if you remember that our bodies are made up of 60% water then you’ll appreciate just how vital it is to be hydrated. From regulating our body temperature, lubricating our joints, and improving physical performance, mood, and cognitive function the benefits are countless. What’s the biggest roadblock in getting summer ready in a short timeframe? A lack of commitment and not having the right plan which will lead to results are often two of the biggest roadblocks to achieving results. This is why our clients at Embody Fitness do achieve amazing results… they are definitely committed when they sign up to us and we ensure they are achieving the best personalised programme for them that ensures they see the actual changes in their body on a weekly basis. We have recently launched our Embody Online training programmes which now means for clients who can not physically visit us they can follow our expert guidance in all areas themselves so now all they need is the commitment on their end and watch the amazing results take shape.
    Do you work out on vacation and what would you suggest if you a) have a gym and b) you can only use your own body weight?
    Holidays are important to unwind and relax and recharge so I tend to take a lot off my training schedule during this time. However daily exercise is important to me for both physical and mental wellbeing so even if I take a walk, go for a slow jog or do some deep stretching then this is still important to me. If I am on holiday somewhere quite remote or in the Swiss mountains where I spend a lot of my time in the summer I will do a lot of hiking, cycling and swimming and a few bodyweight “full body” workouts. You can always incorporate the use of bands or suspensioncables like a trx if you needed more variety in your exercise selection. However, I will always look to maintain my three strength sessions a week as this is a ritual for me and helps me maintain my strength and muscle mass on top of all the cardio training I do.
    This is The Summer Escape Issue – where will you be escaping to this summer?
    I spend two months in the summer in one of my favourite places in the world, Crans Montana in the Swiss Alps. I feel like I am in heaven when I am there with my family and I enjoy the outdoor lifestyle and freshclean air in some of the most beautiful nature the world has to offer.
    July/August’s – The Summer Escape Issue with Tania Santos Silva – Download Now 
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