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      In the office with Dominique Laird, founder and CEO of Blended

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      Dominique Laird, Founder and CEO of Blended, Partner and Creative Director of Solutions Group shares the conception and creation of its newest location at W Dubai – Mina Seyahi.
      How long have you been in this space?
      I’ve been deeply involved in the wellness and hospitality industry for over a decade now. The journey with Blended began several years ago from something quite personal – the simple desire to enjoy massages at home, in my own space. That moment of craving comfort and calm sparked what would become a much larger vision.
      Most recently, we proudly opened the doors to our newest home at W Dubai – Mina Seyahi in Dubai Marina. This marks an incredibly exciting chapter; a full-spectrum wellness and lifestyle hub, where beauty, movement, and deep rest exist in harmony. From state-of-the-art fitness studios to elevated spa and salon experiences, and exclusive access to premium hotel amenities, it’s a 360º space that serves the mind, body, and soul. We’ve brought our signature classes and treatments, including Pilates, yoga, sound healing and massages, and introduced new elements, like Mini Blends for mums and children.
      This latest destination is more than just a wellness space; it’s experiential design in action. Every corner is intentionally crafted to evoke emotion, invite presence, and allow people to interpret the space in their own way whether that means movement, stillness, connection, or escape. For me, this evolution represents years of vision, growth, and an unwavering commitment to building a community grounded in well-being, confidence, and self-love.
      Have you custom-built any bespoke pieces?
      At Blended, we’ve always believed that design should be as healing as it is beautiful. So, the space has been carefully curated – not just styled, but intentionally built to support the wellness journey in subtle and powerful ways. We’ve custom-built many features throughout, from our signature treatment beds designed for optimal comfort and ergonomic support, to a grounding salt cave layered with three tiers of banquet seating that creates a deeply restorative atmosphere. Our multi-use suites are fitted with bespoke bi-fold doors, offering seamless transitions between individual and couple treatments, and everything from our sculptural lighting to our furniture pieces is created with intention.
      “The entire space is designed to be felt as much as seen. It’s not static; it responds to the person within it”
      The layout itself is an experience, following the natural flow of energy through the space, gently guiding guests from arrival into relaxation. Whether you’re entering from the ground-floor salon with its beauty bars and styling stations perfectly positioned by the valet or ascending to the 30th-floor spa with its panoramic views of the Dubai Marina skyline, every element works in harmony to deliver both form and function. We’ve embraced neutral tones and natural textures to bring warmth and calm, punctuated by accent features and gentle curvature; not to jar, but to intrigue, to soften, to invite. The entire space is designed to be felt as much as seen. It’s not static; it responds to the person within it. It allows guests to bring their own energy and take what they need from the space, whether it’s stillness, self-reflection, or renewal. It’s experiential design in its truest sense.
      How do you think the interiors reflect you?
      The interiors at Blended are a direct extension of my personality, my values, and how I see the world. I’ve always believed that true wellness is layered – it’s not just about what we do with our bodies or what we put on our plates. It’s about the way a space makes us feel. And, so, the design is a gentle reflection of that philosophy. It’s luxurious but never loud. Elevated yet grounded. It’s about clean lines softened by soulful details – tactile materials, soft ambient lighting, quiet corners that invite you to linger.
      It reflects my love for serene environ- ments that allow people to simply be. The neutral palette is warm, not stark. The textures are earthy, comforting. Curves and arches bring in flow and femininity – just enough to catch the eye and stir emotion, but never overwhelm. Every detail is layered with intention but leaves space for personal interpretation because I don’t believe wellness should ever feel prescriptive. It should feel open, spacious, welcoming – like an extension of home.
      At its core, the space mirrors my belief that wellness is not one-size-fits-all. It’s an ever-evolving experience. So, we created something fluid, something that moves with the individual. The interiors are part of that journey – holding space for the mind, body, and soul to reconnect, realign, and rise. That’s what Blended means to me.
      Describe your taste in three words.
      Sophisticated, serene, intentional.
      Scroll through the gallery below for a tour inside Blended’s newest address:

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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      How Gymshark founder redefined entrepreneurship and built a community-first fitness brand

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      Gymshark’s journey from a modest garage to a global fitness powerhouse is a testament in entrepreneurial spirit.
      At the centre is Ben Francis, founder and CEO, who dreamt up the idea of Gymshark after spotting a missed opportunity for quality gym apparel. What started as a dropshipping business model quickly evolved into a brand that placed community over transactions.
      Here, Ben shares his fitness routine and talks us through his journey that led him to redefining modern-day entrepreneurship with a new blueprint rooted in resilience, a few smart pivots, and a deep understanding of his audience – qualities that have propelled Gymshark into a billion-pound success with a loyal following.
      What do the first 30 minutes of your day look like, your morning routine?
      It’s a pretty simple one really. Wake up, get breakfast and ready for work!
      You founded the company at age 19 and have built an extremely successful global fitness empire. What advice would you give to your younger self?
      Don’t be afraid to fail. Gymshark was actually my seventh business venture. When the other six failed, I was hard on myself. But I learned from each and every one of them, which helped inform and structure Gymshark.

      What was the catalyst to launch GYMSHARK? Did you always want to work for yourself?
      When I first went to the gym when I was 16, I instantly fell in love with it. I knew immediately I wanted to do something that involved it. I was initially going to just put on muscle, but I soon realised that the clothes that were available were either skintight or made me look like I was wearing my dad’s suit. So, I thought, “Why not create something that me and my mates actually want to wear?” And that’s where the concept was born.
      The brand is opening its first store in Dubai Mall. How important is the Middle East region to the brand – was it a market you always want to expand into?
      Absolutely – I’ve visited the region a number of times, and I’m always blown away by the appetite for exercise here. It’s clearly a city that is obsessed with fitness. So, when we knew that we were all in on an omnichannel strategy, Dubai and the Middle East were always very high on our radar.

      What influenced the expansion and how did you manage scaling while retaining quality?
      We really want to be where our community are. And, as I say, there is a vast fitness community in Dubai. When we moved into bricks and mortar, we knew we wouldn’t instantly open 100 stores but rather be in iconic locations with amazing footfall. Take our first flagship store – it’s on Regent Street in London, one of, if not the most significant shopping street in Europe. And, it doesn’t come more iconic than The Dubai Mall in terms of both reputation and footfall. We also think that this ‘gentle’ approach enables us to ensure we retain quality in both our product, our people and our brand.
      Which category drives sales consistently and what separates GYMSHARK apart and ahead from other brands?
      We recently launched our brand platform, WE DO GYM. That’s there to tell everyone that we aren’t a sports brand, we aren’t an athleisure brand, we are a gym brand. It raised a few eyebrows at the time; some thought we might be narrowing our audience. We don’t look at it like that. We want to be the brand that represents the gym and be the first to bring the gym to the high street. As a result, our POWER range for men and our VITAL range for women are the real consistent performers, as these are the ranges that really give our community the confidence and style in the gym.
      Having a passion for fitness yourself, what are the common values and lessons to be learned that translates into business?
      Harking back to what I said about the falling in love with the gym when I was younger, when I started going, it gave me discipline, routine and structure. I was still at school and my grades dramatically improved almost overnight. And I’ve absolutely taken this into business – having this structure and routine.
      Talk us through your wellness routine. What are your daily non-negotiable practices to set yourself up for an optimal body and mind?
      I look to lift four or five times a week. We are very lucky to have a gym, The Lifting Club, on our campus, so I always try and make use of that. I have gotten more into running this year and am looking to bring my 5k time down.
      What is your advice to those wanting to launch their own business?
      Find something you love. For me, it was the gym, and I now believe that I have the best job in the world.

      What are the key qualities does one needs to succeed today?
      Resilience, humility and a bit of naive ambition.
      As a founder, what is the greatest risk you’ve faced in growing your business and how did you know it was one you should take?
      When you consider that Gymshark was a solely D2C (direct-to-consumer) brand, the COVID-19 pandemic had just happened, and there had been reports of the death of the high street for years, opening a store on Regent Street probably falls into that category. However, we often say we like to zig when others zag and go against the grain. I’d say this was a ‘seismic zig’, but as soon I saw the way Regent Street arcs to the left, the historic buildings and some of the incredible brands there, I knew it was the next step for Gymshark.
      Alternatively, are there any milestones you are most proud of?
      Well, the opening of Regent Street (and Dubai, of course too), naturally falls into that category. But I think I’m most proud when I see us bring our community together, as that shows me what we have built and that we are having a genuine, positive impact on people’s lives. So, whether it be our Lift events at cities around the world, store openings or even weekly run-clubs, there’s nothing better than seeing our community come together in real life.

      How do you see the future of the brand – are there any category expansions and new goals on the horizon?
      You will see more stores and more lines. You’ll see the evolution of POWER and VITAL, for sure. And our goal remains the same – to become the most iconic British brand in history.
      – For more on how to look smart and live smarter, follow Emirates Man on Facebook and Instagram
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      Soft Girl Autumn: 6 Ways To Maintain Your Routine & Stay Active In The Cold

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      Bad news, babe: the weather has officially become nippier, the days shorter, and summer is on her last legs. To make the transition softer, might we introduce you to soft girl autumn? It’s a form of autumn self-care – popularised on social media – that helps soften the landing from summer to harsh, icy winter.We’re only in the second quarter of the year, but many people are already reporting feelings of burnout and fatigue. A new report finds that 62% of call centre workers are burnt out from pursuing aggressive quotas. A Gallup report shows that 36% of South African workers experience “excessive daily stress”.Why Autumn Self-Care MattersWhile there isn’t always much we can do to lessen our responsibilities, there is plenty we can do to protect our physical and mental health. Self-care is one of the best things you can do when feeling tired, overwhelmed or stressed. Looking after your body and mind has significant health benefits – it’s easier than you think! Self-care doesn’t necessarily mean a day at the spa; it can be a nutritious snack, a few relaxing moments in the bathtub or an hour with a good book.We’re constantly told to eat clean, exercise daily, manage stress, get enough sleep, and somehow glow while doing it all. But when we skip a workout or reach for something quick and comforting to eat, it can leave us feeling like we’ve failed.This perfectionist mindset can be more harmful than helpful, says Karen Bester, Medical Training Manager at Lamelle Pharmaceuticals. “Health doesn’t have to mean getting everything right all the time. It’s about consistency, doing the little things regularly that support your body and mental well-being. Progress, not perfection, is what leads to lasting change.”READ MORE: Why Is Everyone Buzzing About ‘Dopamine Menus’?So, Where Do You Start?Start small and stay kind to yourself by picking one or two habits you can realistically stick with. It might look like taking a short walk in the morning, drinking more water, or building a simple bedtime routine that includes a nurturing skincare regimen. These soft girl autumn self-care tips will help:Maintain A Consistent RoutineAccording to Northwestern Medicine, routines improve your health by providing structure and organisation. A good routine can help manage stress, improve sleep and diet and exercise. Consistency in sleep, meals, and physical activity helps regulate your body’s internal clock, which is especially beneficial during the shorter daylight hours of winter.READ MORE: How To Turn Those Forgotten Resolutions Into Attainable GoalsPrioritise Natural LightLimited sunlight in winter can lead to decreased serotonin levels, affecting mood and energy. Spending time outdoors during daylight hours, even on cloudy days, can help mitigate these effects. Your move: step outside first thing with a warm cup of tea or throw open the curtains and meditate in the morning light. Up before sunrise? Consider a daylight therapy lamp, which wakes you up with gentle, bright light to stimulate alertness.Schedule Exercise – RegularlyPencil it in. Make a date. Tick it off the list. Regular movement is the key to maintaining health in colder months. Regular exercise not only elevates mood and boosts energy levels but also supports immune function. Whether you prefer indoor workouts like yoga and stretching or outdoor activities such as brisk walking, staying active is crucial. Even short, daily sessions can have a notable impact.See Your FriendsLike, actually see them. Studies have demonstrated that having a robust support network and actively engaging in social interactions can significantly contribute to lessening negative mental health symptoms. Make it cute: schedule a spa day with DIY masks, nail art and more. Or, read that book together you’ve been eyeing and make PPTs unpacking the best parts.Get MindfulWhether it’s taking ten minutes to be screen-free to stare at a swaying tree branch or to do some manifesting in the shower, mindfulness is a powerful tool to encourage yourself, reduce stress and improve mood. Can’t find the motivation to go for a run? Cue a meditating playlist, then step outside and get going!READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineRomanticise The Small ThingsTurns out, romanticising your life by engaging in soft girl autumn self-care routines can yield mental health benefits – no filter needed. It’s all about adding rose-tinted lenses to the mundane, kind of like imagining your life is a montage from Breathless. According to experts, this positive mindset can help you find joy in everyday things. Ideas:Light a candle

      Burn incense

      Buy yourself flowers and smell them

      Curate a playlist and play it

      Add colour to your journal with coloured pencils

      Hang lavender or eucalyptus in your shower

      Take your time slathering on body oil

      Pick a colour and take a photo everytime you see it. (Beige in sand, croissants, wooden floors, curtains!)

      Focus on your senses during meals

      Make your living space look pretty

      Pick a special mug for your coffee or tea

      Take regular breaks for coffee or tea

      Try to make your plate of food look as pretty as possible (a great excuse to add colourful veg!)

      Pick a spot in nature to work out or work

      Reflect on each day More

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      “PMS Symptoms Ruled My Life Till I Started Cycle Syncing”

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      For most of her life, 33-year-old Daniella Corder from Cape Town was plagued with severe symptoms of PMS. That is, of course, until she heard about cycle syncing. This is her success story.How It Began“Up until my late 20s, I knew absolutely nothing about my menstrual cycle,” explains Daniella. “I just assumed that the painful cramps, sore breasts, hormonal acne and cravings were an inevitable thing to endure each month.”“For many years I struggled with severe hormonal acne and as a result, I went on countless courses of antibiotics, lotions and potions to try and fix my skin – but nothing worked.”READ MORE: Cycle Syncing – How (And Why!) To Tweak Your Workouts, Diet And More Around Your Menstrual Cycle“During this point in my life, my approach to health and fitness was terribly warped as I was fixated on doing intense HIIT classes five to six times a week and restricting what I ate. It even got so bad that I lost my period at one point.” “I just assumed that the painful cramps, sore breasts, hormonal acne and cravings were an inevitable thing to endure each month.”The Change“One day, my sister sent me a podcast about ‘eating and training according to your menstrual cycle’,” Daniella recalls. “The more I learnt about PMS, the more I came to understand that even though PMS is common, it’s not normal at all.”“Through the knowledge that I have acquired over the years, I have tailored my training, eating and lifestyle according to my unique menstrual cycle and hormonal fluctuations,” she says. Most of us know this as the wellness practice called ‘cycle syncing‘.READ MORE: These Unusual PMS Symptom Treatments Actually Work – Minus PainkillersWhat Is Cycle Syncing?Knowledge boost: Cycle syncing is the idea of matching how you eat, work, exercise and recover to the stages of your menstrual cycle. The Result“Now, my skin has cleared up, I get better results in the gym; I sleep better and have more energy. My cramps have gone from an eight to a two,” Daniella explains.“I became a certified menstrual cycle health and fitness coach and [create] all of my fitness programmes around the menstrual cycle.”READ MORE: Painful Periods? PCOS? Meet The Hormone-Balancing Supps“When we start living in alignment with our hormones, not only do we feel more empowered and have more compassion for ourselves, we also have a greater understanding of ourselves and achieve long-lasting results.” How To Start Cycle Syncing?If you want to give cycle syncing a try, we created a step-by-step guide for everything you need to know right here. More

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      8 wellness resorts to visit in The Maldives this year

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      Begin the year by experiencing a wellness deep-dive at some of the most sophisticated resorts in the Maldives.
      With an overwhelming work schedule, long hours in front of the screen or a back-to-back itinerary of events, finding the time to breathe and take a break, doesn’t come easy – especially if you live in bustling metropolitan cities.
      An idyllic wellness escape to reset ready for 2025 is a must for new year to balance body and mind.
      Joali Being Bodufushi

      This property offers you personalised wellbeing programmes. From the minute you enter, this wellness sanctuary focuses on finding out which aspect of yourself from the Mind, Microbiome, Skin and Energy needs attention. Home to a total of 68 guest villas, consisting of 33 beach villas and 35 water villas, each accommodation comes with its own private infinity pool. Guided by a team of wellbeing experts, culinary maestros, herbalists, tea sommeliers, and personal trainers, among others, guests can fully immerse in the island’s elemental therapies and healing experiences. Inspired by the joy of spice markets is Aktar, also known as the herbology centre to treat any ailments naturally. For an immersive wellbeing experience, Areka provides recreation facilities with alternative healing treatments.
      The Hero Experience
      For healing through water, the Watsu therapy takes place in the Kaashi and focuses on the art of letting go with the therapist who stretches you through free-flowing exercises. All you have to do is trust the process.
      For more information visit joalibeing.com
      Six Senses Laamu

      Surrounded by beautiful coral reefs, the accommodation options include a mix of overwater and beach villas. Prioritizing privacy and seclusion, this resort is situated in the Laamu Atoll, a 25-minute speedboat ride from Velana International. Visitors can discover their dosha with Ayurveda and enjoy nourishing local Maldives spa treatments and restorative facials. Each post-treatment relaxation session ends with a gut-cleansing smoothie at the juice bar to top up the experience. From the meals you relish to the way you sleep and the earth beneath your feet, wellness is seamlessly integrated into your overall Six Senses experience.
      The Hero Experience
      Through a non-invasive wellness screening process, guests can book a consultation with the experts to understand what their body needs and then avail of a personalised spa treatment to cater to their specific needs. Through biohacking, the team at the resort can optimise the body’s natural processes to recover quicker, helping the guest to look their best and make the most of their brief stay at the resort. The hacks feature compression therapy, pain relief and instant tension release.
      For more information visit sixsenses.com/resorts/laamu
      Cheval Blanc Randheli

      From a series of specially crafted experiences to exploring the marine-life-rich waters, this rejuvenating resort focuses on a results-driven renewal with three bespoke wellness journeys. The first is a Well-being Journey that encourages gentle restoration through healing activities; the second is a Detox and Fitness Journey which sheds light on de-stressing and blends healthy dieting with diverse spa, fitness and sports practices; and the third is the Family Well-being Journey for the full family to accomplish their goals together through spa lessons and a teamwork culinary session.
      The Hero Experience
      Try the Moon Salutation Yoga for a soul-nourishing session at the Spa Yoga pavilion surrounded by the shimmering waters of Noonu Atoll. The session is followed by a Carte Blanche dining experience in the privacy of your villa.
      For more information visit chevalblanc.com
      Baros Maldives

      One of the oldest resorts in the Maldives, guests here can put wellness at the forefront with experiences such as a complimentary morning yoga class on The Lighthouse Deck. The waves will lap gently on the sandbank shore as you stretch and breathe. The Serenity Spa therapists can expertly tailor a series of treatments to suit individual guests to deliver maximum benefit during their holiday at Baros Maldives. For soothing one’s mind and spirit, private yoga and meditation sessions can be arranged in the air-conditioned spa pavilion, on the guest’s villa deck, on the Lighthouse Deck or at sunrise and sunset on a sandbank.
      The Hero Experience
      The property’s resident yoga therapist takes guests on a yoga journey with advanced poses on the deck, where they are surrounded by crystal-clear water.
      For more information visit baros.com
      Finolhu

      This property is situated in the Baa Atoll, a UNESCO Biosphere Reserve in the Maldives. The resort’s Wellness Centre allows guests to enjoy a refreshing yoga session or an invigorating workout in an oceanfront setting amidst lush surroundings. With activities such as the semi-submarine, visitors can enjoy this experience to witness nature first-hand. Whether guests are staying as couples, family, or a group of friends, Finolhu is designed as an island playground with a choice of immersive experiences for everyone.
      The Hero Experience
      Cool down by sweating with the Hydrotherapy that instantly cleans the skin and ensures you feel relaxed. The facilities at Fehi Spa after an intense workout help to reduce muscle soreness the next day, with the plunge pool hydrotherapy an absolute must-try.
      For more information visit finolhu.com
      Anantara Kihavah Madives Villas

      This state-of-the-art resort works on healing from the inside out through the healing properties of indigenous plants and fruits. With restorative facials and vitamin IV infusions, including other detoxification therapies, its luxurious water villa spa goes back in time to rely on 5,000-year-old natural Ayurvedic healing techniques. From holistic treatments to a customised rejuvenation journey with the resident Ayurvedic Master, visitors here can elevate their wellness experience at the resort’s stunning overwater Maldives spa.
      The Hero Experience
      Try the Kativasthi which is a unique spinal herbal bath where a small natural paster reservoir is created on the lower back with the bare skin acting as its base. The medicated oil remains there for 45 minutes and is used to treat chronic or acute back pains including spinal disorders, lumbar spondylosis, sciatica and osteoporosis.
      For more information visit anantara.com/kihavah-maldives
      Soneva Soul

      This transformative wellness concept uses uplifting ancient healing wisdom coupled with the latest in science and innovation to connect the mind and soul. The resort’s experienced therapists create a personalised wellness experience that empowers each guest to achieve long-term wellness goals. With its nature-inspired design, the island’s wellness sanctuaries blend integrative medicine and complementary therapies to promote true healing and attempt to release visitors from unexplained stress and chronic illnesses.
      The Hero Experience
      The Medicinal Herbal Bath layers guests with both fresh and dry elements to boost their mood, calm the mind, soothe sore muscles, open pores, soften skin and promote a restful sleep.
      For more information visit soneva.com/soneva-soul
      Jumeirah Maldives Olhahali Island

      Situated in the heart of Olhahali Island, this picturesque resort stands out for its Mediterranean chic design. Guests can take their pick with the therapeutic spa treatments or access the 24-hour fitness centre with captivating views of the crystal waves. Located just an hour by speedboat, or 15 minutes by seaplane, from Velana International, this property set in a beautiful archipelago is curated with calming interiors and lush green vegetation all around for nature to play its part in your wellness journey.
      The Hero Experience
      For an elevated wellbeing experience, opt for the Tibetan Crystal Healing Massage that allows the power of the Tibetan Singing Bowl and Healing Crystals to take root. As the treatment focuses on the vibrational sound that aids the vital energy to achieve a deeper sense of relaxation, the crystals interact with the body’s energy field, creating balance and alignment.
      For more information visit jumeirah.com /stay/maldives/jumeirah-maldives
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      How Curiosity Led Mpoomy Ledwaba To A Fulfilling Career

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      A self-proclaimed lover of life who’s always been curious about growth, Mpoomy Ledwaba never imagined being the biggest wellness influencer in SA since dropping out of university in 2005. “At 30, I couldn’t have imagined being an author and founder of an incredible wellness community. I have always loved people, speaking and books – so the dots connected beautifully,” shares the mom of two, adding that she wakes up daily with gratitude and awe at how far she’s come.READ MORE: 10 Wellness Quotes By Former Miss SA Natasha Joubert (That We Absolutely Loved!)“Each day presents an opportunity to show up as your best self. When you are well, you show up well.” Mpoomy ledwabaMpoomy’s debut book How Did We Get Here: A Girl’s Guide To Finding Herself launched in late 2024 – to overwhelming anticipation. PS: the first print run sold out within weeks! On the decision to pen this transformative book-cum-manual, Mpoomy notes: “The more authentic I am, the more I show up fully as myself. Each time I own my story, mistakes and all, I feel like I permit others to do the same. And so a world of acceptance, healing and abundance keeps opening up. It’s easy to compare ourselves and feel that we have to change to make things work. But, I have found that who I am is exactly what the world needs.”READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On LifeSeasons change, always adjust accordingly. Nothing lasts forever – that’s, both, a good and a bad thing.Mpoomy ledwabaInteresting Tidbits+300 000The number of subscribers on Mpoomy’s Wisdom & Wellness YouTube channel, a platform where she aims to build deep connections, through inspiring conversations, with guests and the audience alike.  Wisdom and Wellness is also available as a podcast on Apple Podcasts and Spotify.Moments To Dream“I love long walks while blasting a good praise and worship song – or sometimes planning the next five years in detail [chuckles]. I come alive when things come together! It helps that I have a child-like spirit. I grew up very athletic, playful and competitive. I enjoyed participating in sports and spending time outdoors.”Authenticity……A trait from which Mpoomy draws her strength. From her book, she hopes readers will walk away curious about who they are, accept their own duality, normalise apologies and be inspired to do the healing work for the next generation. More

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      4 Expert-Backed Tips For Stress Relief, Energy And Balance

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      The world’s moving faster than ever, social and career demands are sky-high and most of us feel like we’ve been sprinting since January. If you’re sitting there thinking, ‘Yep, I feel like a walking to-do list‘, and could do with some help in the stress relief department, you’re definitely not alone.Research by 1st for Women Insurance found that 74% of women believe society puts more pressure on them than men to “have it all” – and 60% say they feel a heavy weight to reach major life milestones by a certain age. It’s no wonder exhaustion feels like a baseline state.That’s why we called in holistic wellness coach Emily Kandanga-Erastus for simple, science-backed ways to reclaim your energy, find balance and dial down the stress response. No need for a full lifestyle overhaul. Just a few intentional habits that actually work.Meet The Expert: Emily Kandanga-Erastus is a nutrition coach, yoga teacher, Reiki practitioner and personal trainer.Here are four powerful habits Emily swears by in her own routine:1. Wim Hof BreathingWhen feeling overwhelmed or tired, Emily recommends tapping into breathwork. And her go-to is the Wim Hof method. It’s quick, effective, and you can do it from bed, on your couch or parked in your car. It lowers cortisol (the stress hormone), helps reduce anxiety and brings you back into your body, aka your power.Here’s how to do it:Sit or lie down in a safe, comfy space.

      Take 30–40 deep breaths: Inhale fully (nose or mouth), expanding the belly and chest. Exhale passively (don’t force it).

      After the final exhale, hold your breath for as long as it feels comfortable.

      When the urge to breathe hits, inhale deeply and hold for 15 seconds.

      Repeat for 2–3 rounds.Not only does this oxygenate your entire system, but it also activates your parasympathetic nervous system – the “rest and digest” mode – which helps regulate cortisol levels and bring you back into balance. “I do this first thing in the morning, postor mid-workout, and it is honestly been a fantastic tool for in-the-moment stress regulation. Think of it as a nervous system cleanser,” says Emily. “Your breath is always with you, why not use it more intentionally?”READ MORE: What Is The 4-7-8 Breathing Technique And How Do You Do It?2. Boundary BatchingBetween work, deadlines, group chats, family responsibilities and the general noise of modern life, “me time” has become something that we try to squeeze in, if there’s time left over.Boundary batching is the intentional practice of blocking out non-negotiable time in your calendar – daily or weekly – just for YOU. Whether that’s a 20-minute walk, a yoga flow, journaling or simply lying on your mat doing nothing, it’s about creating micro-pockets of peace before your body forces you to rest.“Remember, burnout doesn’t always show up loudly. Sometimes, it whispers through brain fog, constant irritability, or that nagging feeling of ‘I’m behind’. When you block ‘me time’ into your calendar, you’re not just managing your time you’re protecting your peace,” Emily advises.READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”3. Start Your Day With a Protein-Packed BreakfastIf you’re still reaching for coffee first thing and wondering why you’re crashing by 11am, a protein brekkie is for you. According to Emily, what you eat first sets the tone for your hormones, energy, mood, and stress resilience for the rest of the day. Her recommendation: Aim for 25–35g of protein at breakfast.Scrambled eggs with spinach and avocado

      A smoothie with protein powder, oats, nut butter and frozen berries

      Greek yoghurt with hemp seeds and granolaREAD MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat4. Power Down RitualIf there’s one habit Emily never skips, it’s her wind-down ritual. “Sleep is your nervous system’s best friend,” she says – and it’s key for energy, hormone health and mental clarity.An hour before bed:Put the phone on airplane mode or out of reach

      Dim the lights

      Light a candle or incense if that’s your vibe

      Sit with your breath for a few minutes

      Reflect on one or three things you’re grateful forThe goal is simple: not perfection but rather presence. Your nervous system needs cues that it is safe to wind down, aka put down the armour. And this little ritual tells your body: “We’re done for the day. You can let go now.”The Bottom LineYou don’t have to do it all. Just start with one thing. Let it anchor you. Let it remind you that even in chaos, you get to choose calm. You deserve to feel good – not just on weekends or when you’re on leave, but every single day. More

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      in lifestyle and culture

      17 Dubai-based Pilates studios to visit in 2025

      by

      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.
      This once forgotten exercise trend has made a comeback since it was first invented by Joseph Pilates a century ago. With social media been the force behind its resurgence, this popular workout channels the mind-body connection to achieve precise, controlled movements that promote alignment, balance and strength.
      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.
      Plume Studio

      Newly opened in Jumeirah is Plume, a two-floor space that’s transformed a whitewashed villa into a beautifully zen wellness studio. On the ground floor, quiet spaces for relaxation and remote work feature alongside a Bali-inspired plunge pool and yoga studio, while upstairs, reformer Pilates classes take place in a lovely and bright studio. There’s also a space for private Pilates classes and sports massage. Get your first class for Dhs89, then Dhs190 thereafter.
      For more information visit @plumestudio.ae
      Brrn Barre

      This LA-inspired wellness studio is all set to make waves in Dubai this year. With Hot Cardio at its core, the studio offers a fusion of Barre, functional training and core Pilates movements in the hot rooms with infrared heating to target all our wellness needs. The studio will be located in Goshi Warehouse City, Al Quoz.
      For more information visit @brrnbarre
      Matcha Club

      Located in the heart of Al Quoz, the studio boasts seven state-of-the-art reformer machines and a beautifully designed interior that radiates serenity. Think of large mirrors and windows letting in natural light and views of lush greenery that will have you feeling calm before you even start! The classes are open to everyone, whether you’re a Pilates pro or trying it for the first time, and are led by some of Dubai’s best instructors. The regular class pricing is set at Dhs140. With up to eight classes offered daily, including a dedicated ladies’ class every day, guests can easily find a session that suits their schedule any day of the week. Also three classes can be booked at a price of Dhs250.
      For more information visit @matchadxb
      Tula Studio

      Tula Studio is a holistic wellness center in Dubai, offering a variety of classes such as Reformer Pilates, Mat Pilates, Barre, Yoga, Aerial Yoga, and Wellness Coaching. They operate two locations: The Springs Souk in Emirates Living and Town Square in Nshama. Operating hours are Monday to Friday from 6:30 AM to 9:00 PM, and weekends from 7am to 9pm.
      For more information visit @tula.studios
      CIMA Pilates & Yoga Studio

      CIMA Pilates & Yoga Studio is a women’s-only holistic wellness center located in the Binghatti Crescent building in Jumeirah Village Circle (JVC), Dubai. The studio offers a range of classes, including mat, reformer, and aerial Pilates, as well as various yoga and dance sessions. Facilities include the Reformer Studio with eight Merrithew beds, an Aerial Studio equipped with silk hammocks from Greece, and a Wellness Studio for yoga, mat Pilates, and barre classes. Operating hours are Monday to Friday from 6:30 AM to 10:00 PM, and Saturday and Sunday from 8:00 AM to 5:00 PM.
      For more information visit cimauae.com
      Pure Motion
      This beautifully designed space, is more than just a fitness studio, it’s a community. It’s more than just a Pilates, yoga and wellness studio—it’s a sanctuary where movement, mindfulness, and community come together. Nestled in Jumeirah Golf Estates, our boutique space is designed to unite individuals through a shared journey of well-being. A single Reformer Pilates class is priced at Dhs165 and Dhs1,490 for one month of unlimited reformer classes.
      For more information visit puremotion.ae
      In the Pink

      This women’s-only Pilates, Yoga and assage studio located in Dubai Hills promises a new experience with its newly launched hot classes. Designed to enhance posture, flexibility, and muscle definition, these dynamic sessions offer a full-body workout in a warm environment, promoting increased mobility and endurance. Suitable for all fitness levels, the classes provide modifications for beginners and added challenges for advanced participants, ensuring an engaging and effective workout for everyone.
      For more information visit inthepink.ae

      Paus Club
      This new wellness hub located on Al Wasl Road, offering reformer Pilates, yoga, and strength training in a supportive environment.  Each reformer class takes place for 45 mins and is priced at Dhs130 per session. The classes are also available to book on Classpass as well.
      For more information visit Pausdxb.com
      Karve

      Karve redefines the modern-day workout with Transformer Pilates Classes that capture New York’s infectious energy, tailored to London lifestyles. It’s ‍a new style of workout with Pilates at its core – each of our fun, fast-flowing workouts sweat and sculpt. Overall, it’s considered and conscious movements for a high-intensity and low-impact workout. Designed to be an intense workout but still gentle on your joints. Each workout follows a sequence of resistance-based, mindful movements that are amplified to ensure transformational results. It’s located in the heart of Alserkal Avenue and the classes at Dhs160 for a single drop in class. It’s priced at Dhs725 for a 5 class pack.
      For more information visit karve.ae
      POSTURE.

      This exclusive boutique Pilates studio promises a mind, body and soul. The experience with Reformer Pilates, Cadillac, mat pilates is for all levels to tone, lengthen and strengthen the core. Led by a team of qualifies instructors, the studio boasts a calm, relaxing and inclusive environment. Located in Golden Mile, Building 4, Palm Jumeirah. It’s open daily from Monday to Thursday, 6:30am to 8:30pm, Friday 6:30am to 2:30pm, Saturday 8am to 12pm and Sunday 9am to 12pm. Prices start at Dhs1,300 for 10 classes. One studio is located in Palm Jumeirah location, at Building 4, Golden Mile 1. The Downtown Studio location is at  The Residences, Tower 3, Downtown EMAAR, opposite the Burj Park and the Fountains.
      For more information visit thisisposture.com
      Blended Wellness

      This multi-wellness destination offers a sanctuary of wellbeing with its state-of-the-art Pilates studio at Blended Fit. The well-trained instructors help guests experience jaw dropping views of Dubai’s skyline, making this an incredible space to workout and also enjoy a healthy post-workout beverage. The packages are priced at Dhs600 for a five-pack class. Located at The Dukes, The Palm Jumeirah, it’s open from Monday to Sunday, from 6am to 10pm.
      For more information visit blendedwellness.com
      Sol Pilates Studio

      This equipped Pilates studio offers everything from Reformer and pre-natal expertise to providing its guests with a vibrant haven to learn and grow. Curated for ladies only, the packages are available upon request. Sol Pilates is a fully equipped Pilates studio in the heart of Mirdif 35, street 60C.
      For more information visit solpilates.ae
      Reform Athletica

      This boutique fitness studio caps classes at 10 to 16 people and has four signature classes: The Reform Method, TRX Athletica, RA Yoga and Kettle Form. All compliment one another and each class aims to give every person a workout that will make an impact. Inspired by the global fitness scene, the classes are 45-50 minutes long and do not distinguish between skill levels; beginners and advanced participants are all equally welcome and no prior experience is required for any class. As a cross between an intimate fitness studio and an art gallery, the space truly feels like home. A single class is priced at Dhs133 and the five class package is priced at Dhs643. Located in Villa 40, 165a, Jumeira 1, it’s open at various times during the week.
      For more information visit reformathletica.com
      The Hundred Wellness Centre

      With a team of certified instructors who use a combination of mat work reformer Pilates and other equipment, customers can achieve their fitness goals in no time. The Pilates method is at the core with intimate mat classes, equipment classes, the Cadillac (Trapeze table), poles, reformers and Pilates chairs. With both ladies-only and private one-to-one sessions, instructors ensure the core which is your powerhouse can be used to move the body weight with the spring-loaded carriage. A single session, group Pilates class is priced at Dhs140, and a package of 5 sessions valid for 2 months is priced at Dhs650, additionally a private session is priced at Dhs400. Located in Villa21, 53b Street, Jumeirah 1, it’s open from 7am to 8pm.
      For more information visit thehundred.ae
      Yoga La Vie

      Based on the Joseph Pilates method, customers can strengthen their core, increase their flexibility with specialised instructors and feel at ease with each class. Located on Golden Mile, Palm Jumeirah, the studio also offers barre and yoga classes for both men and women, starting from Dhs126, Dhs1,134 for ten classes package, and your first trial class is free.
      For more information visit yogalaviedubai.com
      Studio14

      This boutique fitness studio offers 50-minute Pilates Reformer sessions available for people of all ages and fitness levels. As a holistic fitness get-away, the intimates space combines traditional contemporary exercises and focuses on building a strong core, ensuring each customer feels strong, stretched and connected. This eco-friendly concept has Pilates reformer classes with level 1 and level 2, with 1 group class priced at Dhs140, and the five class package priced at Dhs400, while the private reformer Pilates is priced at Dhs420.
      For more information visit studio.ae
      Yasmin Karachiwala’s Pilates & Dance Studio (The PAD)

      With a variety of Pilates classes offered, everyone can choose from The Reformer, Wundu, The Cadillac, The Bodhi, Aerial Pilates, The MOTR, Pilates for back pain, for cricketers and. more.Pilates can also be done on the mat, with or without small equipments. The package prices are available upon request. Situated in 906, Onyx Tower 1,906, The Greens, the studio is open from Monday to Thursday 7am to 9pm, Friday 7am to 8pm, Saturday 9am to 7pm and Sunday 9am to 6pm.
      For more information visit thepadfitness.com
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