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    5 Ways To Make the Most of the Summer Without Throwing Out Your Health Goals

    I strive to be healthy all year but as plans ramp up during the summer and my inner extrovert comes out to play, my health goals tend to slip by the wayside. Between bachelorette parties, weekend trips, and a packed social calendar of happy hours and beach days, it’s easy to forget about the health goals I put into place on January 1st. However, I’m claiming this season to be my “balanced girl summer” A.K.A. maintaining a presence during my busy schedule while keeping my body and mind happy and healthy.
    Here are five easy ways I’m enjoying all that the summer has to offer without missing a beat with my health goals (that you can totally copy, too):
     
    Source: Mom Water
     
    1. Choose my drinks wisely
    With an uptick in my social plans in the summer, it’s a season where my alcohol intake tends to spike. I typically reach for 1-2 glasses of wine per week (with the occasional cameo from an extra espresso martini), but my drinking habits shift a bit when my planner is booked full of happy hours, parties, and vacations.
    My problem is that most drinks, especially during the hot, humid days of summer, leave me feeling bloated and on the verge of a splitting headache. I recently found a low-calorie vodka water called Mom Water and let me tell you: I’ll be packing it in my cooler for bonfires, cookouts, and tailgating all summer long. The first time I tried them, I woke up with no hangover and no urge to never drink again (both a rarity for me). I went back to the fridge to check the ingredient label of this seemingly wonder product and I loved what I saw: no sugar, carbs, or carbonation. 
    Since I had been raving about them so much to my friends, I brought their Mom Squad variety pack to a picnic and I should’ve packed more—everyone reached for Mom Water over the other drinks we had in our cooler. I love that I can still enjoy a day out with my friends, but keep my health goals on track—and without feeling blah afterward.

    2. Multitask while I get my steps in
    One of my biggest health challenges, especially while working from home, is sitting too much since I’m at my desk for most of the day. Some days I get a few walks in a day, but other days, I’m lucky if I walk to my front door to pick up my food delivery. So I’ve decided to make the most of my daily step count on days that feel pressed for time. 
    I’ll be using my lunch break to go for a walk instead of eating at my desk, catching up with my fiancé and friends after work while on a quick evening walk, and hopping on the treadmill during my scrolling time. Getting some steps in sure seems a lot less daunting (and a lot more enjoyable) when I’m chatting with a friend or catching up on my favorite podcast.

    3. Lean on meal prep during busy weeks
    During these crazy busy months, I like to lean on meal prep when I’d much rather be lounging out by the pool than inside throwing dinner together on a whim. Meal prep helps cut back on the time inside away from all of the fun and lets you keep up with your health goals (instead of running into the habit of throwing a pizza in the oven and calling it a day which I’m most certainly guilty of). Plus, you can save some extra cash by avoiding takeout when you’re on the go by grabbing your Tupperware while you’re running out the door. Here are some of my favorite meal prep recipes you can prep on Sundays before your busy week ahead. 

    Source: Ella Olsson | Pexels

    4. Up my water intake
    I’m obsessed with my emotional support water bottle…when I actually remember to bring it with me. Keeping hydrated during the summer months is key because we’re spending long days out in the sun and sweating a lot more than the rest of the year.
    Behold: the Owala FreeSip Water Bottle that is going to help me achieve all of my hydrated summer dreams. This one keeps my water ice cold and is a lot easier to bring on the go compared to my Stanley. You can even toss it in a bag since it’s spillproof. I’ll be storing my Owala at my desk during the weekdays and moving it by my car keys during the weeknights and weekends to keep this health goal top of mind.

    5. Ditch the gym for an outdoor workout class
    I’ve got to be honest: I despise working out. I’ve never (willingly) been a big gym girly and I have finally accepted that fact at the ripe age of 27. This year, I’m trying out a few outdoor group workout classes to switch things up from my usual routine. 
    Group workout classes—like yoga, barre, and kickboxing—make workouts a lot more enjoyable for me. I tend to schedule them during weekday mornings so I can spend weekday nights and weekends living my best life. If I’m feeling like having a self-care Sunday, I grab my gals for a yoga and meditation morning and get some active time in that way.

    12 Things Healthy Women Do Before 8 A.M.

    This post contains a sponsored inclusion of Mom Water but all of the opinions within are those of The Everygirl editorial board. More

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

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

    In this article

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

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

    The Health Benefits

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

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

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

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

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

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

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

    As the world celebrates International Yoga Day today on June 21, 2023, it’s time to book a session to feel calm from the inside out.
    So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
    From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
    Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
    Samadhi Wellness

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

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

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

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

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

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

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

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

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

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    10 Things the Healthiest Women Do to Reset After a Long Day

    If you’re anything like me, you’ve experienced what I call the “after-work slump,” or that feeling when you feel completely depleted of all energy and just want to park it on the couch. After spending eight hours staring at a screen, it can be hard to feel motivated to do anything else. But just taking a few minutes to reset and unwind after I’ve called it a day can majorly set the tone for the rest of my night. If you’re looking for ways to relax after work, look no further. Read on for 10 ways healthy women refresh their minds and bodies after a long day.

    1. Physically separate yourself from your workspace
    Whether you’re working from home or in an office, it’s important to create physical space between your workspace and home life. If you commute to your workplace, the travel time itself can serve as a physical buffer. Take it one step further by listening to your favorite podcast or calling a loved one. If your commute is five steps from your couch, create a boundary by having your workspace in a separate room or packing up your computer at the end of the day. If this isn’t feasible, consider covering your workspace with a blanket to create a visual reminder that you are done for the day.

    2. Practice breathwork
    If there’s one thing we can control in life, it’s our breath. And after a long, stressful day, taking a few (or many!) deep breaths can be just what we need to reset and re-energize. Breathwork not only helps with de-stressing but can also elevate your mood and even help lower inflammation. When it comes to resetting after work, try taking long, deep breaths with your chest and stomach expanding when you inhale. Repeat this for 1-2 minutes and you’ll feel more relaxed.

    3. Try a mindfulness activity
    One of the best things to do after a long workday is to focus on the present moment. When you’re bouncing from task to task and constantly being interrupted by email notifications, it’s easy to feel overstimulated. A quick and easy mindfulness practice is checking in with yourself. Think about your physical, mental, and emotional health and what you need. This brief pause can help prioritize refocus and set intentions after a long day of work.

    4. Head outside
    Spending time in the great outdoors has been shown to have many positive benefits for overall health, including reducing stress, boosting your mood, and supporting your immune system. And nothing quite resets your mind and body like a breath of fresh air. When the work day is over, consider it your sign to step outside (weather permitting) to reap the benefits of nature. 

    5. Eat a nutrient-rich snack
    If the time between when you finish work for the day and dinner is more than an hour, you may benefit from fueling up with a post-work snack. As a dietician, I recommend combining slow-digesting carbs, protein, and healthy fats for a nutrient-rich snack that will jumpstart your evening. We all know cottage cheese is having a *moment*, and I can’t deny it’s also my go-to. If that’s not your thing, my other personal faves are fruit and nut butter, yogurt with berries, and veggies (or whole grain crackers) with hummus.

    6. Enjoy a hydrating beverage
    My hydration goals often fall by the wayside during the course of the workday, especially when I’m caught up completing various tasks. Pouring yourself a large glass of water can help serve as a reset at the end of the day. For an extra twist, try infusing your water with lemon, berries, or fresh herbs, such as mint. Enjoying a nice cup of (decaffeinated) tea can also signal that the workday is over and it’s time to unwind.

    7. Take your eyes off screens
    Staring at a screen for hours on end can lead to symptoms like dry eyes, eye strain, headaches, and tech neck, just to name a few. For an instant boost after work, try to engage in something that doesn’t involve a screen. It can be anything from simply taking the time to look around outside or completing a household task, like finally getting to that pile of laundry. Whatever you choose, your eyes will thank you. 

    8. Make time for movement
    Sitting for long periods of time (as many of us do at our desks all day) has been linked to many health conditions (think: obesity, increased blood pressure, high blood sugar, and unhealthy cholesterol levels). Consider the end of your workday a good time to get moving before you carry on with your evening, even if it’s just a few minutes. Try these stretches, book a workout class, or—our favorite—go on a Hot Girl Walk.

    9. Journal
    Journaling has been shown to reduce stress and help you process your emotions, which means making time to jot down a few thoughts or something you’re grateful for at the end of the day can help you decompress. If you’ve never journaled before, don’t fear—here are some prompts to get you started. 

    10. Engage in a stress-reducing hobby
    If there’s one surefire way to take your mind off of work, it’s doing something that you truly enjoy. Hobbies allow us to de-stress while giving us a creative outlet. An added bonus is that they can even help you perform better at work and connect with others who have shared interests. Spend a few minutes post-work engaging in something you love, whether it be calligraphy, gardening, or cooking!

    12 Things Healthy Women Do Before 8 A.M. More

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    The best Pilates studios to elevate your fitness routine in Dubai

    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.
    POSTURE.

    This exclusive boutique Pilates studio promises a mind, body and soul experience with Reformer Pilates, Cadillac, mat pilates and more for all levels. Each class is designed to tone, lengthen and strengthen the importance a strong core and great posture. Led by a team of qualifies instructors, the studio boasts a calm, relaxing and inclusive environment. The private sessions are priced at Dhs450 and are valid for one week from the date of purchase and the membership packages are priced at Dhs1,300 for 10 classes valid as a monthly recurring package. 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.
    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. With well-trained instructors and new equipment, guests can experience jaw dropping views of Dubai’s skyline, making this an incredible space to workout and also enjoy a healthy/smoothie and juice after the class. The Reformer Pilates 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 full equipped Pilates studio in the heart of Mirdif 35, street 60C and is open from Sunday to Wednesday 10am to 10pm and Thursday to Saturday 10am to 12pm.
    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
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram & Feature Image: Instagram @thisisposture More

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    Lauryn Evarts Bosstick’s “Soft Start” Morning Routine Will Transform Your Entire Day

    Between her top podcast, Him and Her Podcast, her popular blog The Skinny Confidential, and the namesake line of Barbie-pink self-care tools, Lauryn Evarts Bosstick is hard to miss. The influencer-turned-entrepreneur runs a lifestyle empire on top of being a dedicated wife and mother of two, requiring her to make the most of her mornings to prioritize her me-time. I wanted to get the skinny (pun intended) on how Bosstick gets it all in, so I gathered all of her morning routine tips. Spoiler: She’s all about the soft-girl energy in the A.M., and we’re totally here for it. 
    If there’s one takeaway from Bosstick’s A.M. wellness routine, it’s this: “I don’t have it all figured out,” Bosstick acknowledged to PureWow. “Some days are a shit show. But over the years, I’ve been able to fine-tune my schedule to what works and what doesn’t.” Her regimen is just that: hers. “What people don’t understand is the reason I’m not stressed out 24/7 is because of my preventative wellness routine,” she affirmed. Bosstick’s morning routine is extra (and she’s the first to admit it). But she knows for her, it’s worth the time and energy to invest so she can show up as her best self for her business and her family. That doesn’t mean your morning routine has to look like hers in order for you to show up as your best self. Translation: You do you, boo. Read on for Lauryn Evarts Bosstick’s morning routine to draw inspiration for what might work for you, and (as always) leave what doesn’t. 

    In this article

    Lauryn Evarts Bosstick’s Morning Routine
    Wake Up Without an Alarm Clock
    While Bosstick’s typical rise and shine time is 7 A.M., she’s not a believer in alarm clocks. In fact, she told PureWow that she despises them because of their negative impact on cortisol levels. Instead, she sets herself up for success the night before by winding down at 8:30 P.M. so she can wake up naturally. 

    Check Off the Non-Negotiables
    Lauryn’s well-known as a hardcore habit-stacker (see: James Clear’s Atomic Habits) and her non-negotiables in the morning are light, movement, hydration, and meditation. The first thing she does after waking up is make the bed, scrape her tongue, ice-roll her face, open the shades, and hydrate with lemon water and tea while organizing her space. If you’re wondering where scrolling through notifications fits in, well, it doesn’t—at least not for another couple of hours (that in itself deserves major kudos). “I no longer have the capacity or the urge to touch my phone first thing in the morning anymore,” Bosstick informed PureWow. “This has been life-changing for me.”

    Keep Skincare Simple
    You’d think that as an elite beauty influencer, Bosstick would have a gazillion-step beauty regimen that takes up most of her morning. In reality, she prefers to keep it simple, even admitting to Marie Claire that she barely wears makeup unless she’s traveling. We already know she can’t live without her cult-status ice roller (a hot girl essential). But besides some good ol’ cold therapy, she laid out her simple step-by-step beauty routine for Glossy: spritz YINA’s Essential Mist, apply a vitamin C serum, a B5 hydration gel, and a de-puffing oil—all of which takes about five minutes.

    Meditate While Habit-Stacking
    Next up: 20 minutes of meditation, namely Joe Dispenza’s morning meditation, with legs up the wall to relax the nervous system and kick in lymphatic drainage (see: habit stacking). While she’s expressed her love for a Joe Dispenza morning routine on social media and her podcast, she likes to switch it up, depending on what she’s in the mood for. “Here’s the thing about meditation: You have to do what works for you,” she expressed. “Sometimes, I love a Melissa Wood session or even silence. The concept of living in your future and not in your past has been a huge tool for me personally.”

    Move the Body With a Walk Outside and Strength Training
    Fast forward to 9:15 A.M.: Bosstick heads out for an hour-long walk to get outside, start moving the body, and connect with her husband and kids. She then heads to her gym to train with Austin-based Bodies By Brent (BTW, she’s been vocal that weight lifting has changed her life). 

     
    Make Time for Wellness Rituals
    Besides being an ice-roller stan, Bosstick is a dry brushing and red light therapy devotee. But her wellness hacks don’t stop there. Her IG “Wellness” Highlights give us a sneak peek into her other practices (see “Her Favorite Products” section below to shop them all). One of the practices Lauryn swears has changed her life the most is cold plunging. The protocol she follows is three 3-minute plunges with 2- and 3-minute breaks in between when she performs rebounding (read: jumping on a mini trampoline) to warm up and stimulate her lymphatic system, or she breaks up her plunges with 15 minutes in the sauna. No cold plunge bath or time for a whole routine? Turning your shower cold for the last few minutes can reap all the same benefits. 

    Load Up on Supplements and Nutrients
    Bosstick has many supplements and foods to get in as many nutrients as possible throughout the morning. “This is so random, but I’ll eat kiwi before I work out, because it does something to my blood sugar, with chia seeds or black sesame seeds or hemp seeds,” Bosstick revealed to Marie Claire. She loves an elixir, and is a fan of adding Agent Nateur holi(mane) supplement, Athletic Greens, and ice to a big tumbler of water, which she tries to whip up at 8 or 9 A.M. Later in the morning, she’ll make a “workout drink” which consists of Kion Mango Aminos Powder, Thorne Creatine, and Water & Wellness Quinton Minerals—in a Stanley cup, of course. To fuel her body after a workout, her go-to is a concoction of one cup of oatmeal, two scoops of protein powder, berries, and almond milk. 

    Shop Bosstick’s Morning Routine Must-Have’s

    Melissa Wood-Tepperberg Swears Her Routines Changed Her Life–Here’s the Breakdown More

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    5 Morning Routines That Actually Work, According To Science

    If you’re on social media like the rest of the planet, you’ll know that morning routines are huge. Huuuuge. Pretty posts detailing mornings sipping specific green lattes, journalling, drinking water at specific times and more abound. But which of these routines are backed by science? We did the research to see the morning routines that’ll actually boost your day, leaving you refreshed and with other helpful benefits, too.

    Get sunlight ASAP

    Not only does getting a few minutes of uninterrupted sunshine boost your body’s production of vitamin D but it serves as a huge tool in boosting alertness. Since artificial light in our lives changes our natural circadian rhythm, causing us to be alert when we should feel sleepy, tuning into the natural rhythm of the sun has benefits. When you wake up, open the curtains, step outside and let the sunlight hit your face. This bright light therapy (BLT) can help with mood disorders like Seasonal Affective Disorder and can slow down the progressive cognitive decline in dementia, per one study. Another study found that people who took in sunlight within two hours of waking up were slimmer and better able to manage their weight than those who did not.

    Brush your teeth before breakfast

    You may not like the taste but the science might make you change your mind. When you sleep, plague – and the bacteria it causes – multiply in your mouth. Eating right after you wake up? That’s a whole lot of plague and bacteria you’re swallowing. Washing your mouth right after waking rinses out that icky bacteria and jump-starts saliva production, which helps break down the food you eat and kills the bad bacteria in your mouth.

    Get moving

    We know you hate to hear it but moving your body, even for a little while, can tip the needle in your favour for the rest of the day. Taking a walk, doing a light yoga flow or gentle stretches in bed can work. Plus, one study found that morning exercise reduces abdominal fat and blood pressure in women. If you’re up for it, try something heart-pumping. These offer the most benefits, since aerobic exercise is clutch at lifting the mood and clearing unwanted mental clutter. It also primes the body to burn fat all day long, provided you work out before breakfast.    

    Eat a breakfast

    If you like cereal, get that going (watch the sugars), but get some food in your system. Data from the Australian National Nutrition and Physical Activity Survey found that among breakfast skippers, there were higher intakes of saturated fats and lower intakes of fibre and micronutrients. Another study found that among Brazilian breakfast eaters, there were higher intakes of vitamins B12, C and D. Also: a lower intake of sugars. People who skip breakfast were also found to have higher nutrient deficiencies than those who indulged. Breakfast isn’t just a nutritional powerhouse, either. Several large studies have found that there’s a strong correlation between eating breakfast and having a lowered risk of obesity and weight gain.

    Drink coffee, but not immediately

    Coffee’s main component is caffeine, which gives you those jittery energy vibes we’re all hooked on. But having a cup of coffee right after waking up might be a bad idea. That’s because, per research, your body’s production of cortisol is at one of its highest peaks during the first hour of waking. Messing with this alert hormone teaches your bod to produce less cortisol, meaning you naturally wake up feeling more sluggish than sharp. Even worse, you might develop a reliance on the brew. Keep your cuppa, but wait for an hour before downing it. More

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    Trader Joe’s Grocery Lists for Every Phase of Your Cycle

    Keep your Erewhon, I’ll stick to my Trader Joe’s (kidding—I’ll have both please!). But when it comes to ranking grocery stores by their affordability, product launches that have the internet shook season after season, and a flower section that aligns perfectly with our soft-life summer selves, there’s no contest—Trader Joe’s reigns supreme. And while you might make your weekly visits to TJ’s for all the reasons above, there’s one game-changing truth that’ll make you want to drive to TJ’s ASAP. For wellness girlies and enthusiastic grocery shoppers alike among us, Trader Joe’s has everything you need to feel your best throughout each phase of your cycle.
    For insights on the foods to prioritize throughout your cycle—during the menstruation, follicular, ovulation, and luteal phases—I consulted Paige Lindgren, an LA-based certified hormone specialist whose goal is to help women feel their best in their bodies by providing accessible and informative content (and plenty of inspiration for our current cottage cheese obsession.) Lindgren emphasized that there’s no one-size-fits-all approach to wellness. Instead, always listen to your body and respond to what feels best. The goal of cycle syncing is to support your body, knowing that how you feel will shift throughout every phase. Read on for the foods Lindgren recommended to promote hormone balance and support your overall well-being throughout each phase of your cycle. 

    Meet the expert
    Paige Lindgren
    Certified Hormone Specialist
    Paige Lindgren is an LA-based health and wellness influencer whose mission is to empower women to learn about their bodies, feel healthy, and find balance in their lives.

    The Menstrual Phase
    Your period! Everyone’s body is different, but the menstrual phase typically lasts 3-7 days. Your body is doing a lot for you, so focus on increasing nutrients to replenish.
    Paige’s favorite foods during the menstruation phase:

    Leafy greens: Spinach, kale, and Swiss chard are rich in iron and help replenish lost blood.
    Legumes: Lentils, chickpeas, and black beans provide iron and fiber, which can help alleviate menstrual symptoms.
    Salmon: High in omega-3 fatty acids, salmon can help reduce inflammation and relieve cramps.
    Dark chocolate: Dark chocolate contains magnesium and may help improve mood and alleviate cravings.
    Ginger: Known for its anti-inflammatory properties, ginger can help reduce menstrual pain.
    Turmeric: Turmeric contains anti-inflammatory effects and may help alleviate pain and discomfort. Add a pinch of black pepper to help with absorption.
    Avocado: Rich in healthy fats, avocados can help stabilize blood sugar levels.
    Herbal teas: Chamomile, peppermint, and ginger teas can aid in relaxation and provide relief from cramps.

    Trader Joe’s grocery list for the menstruation phase
    Organic No Joke Ginger Juice Shot
    Organic Sparkling Ginger + Lemon Apple Cider Vinegar Beverage
    Organic Dark Chocolate Bar 73% Cacao
    Teeny Tiny Avocados
    Dill-Icious Seasoned Cold-Smoked Salmon
    Fresh Atlantic Salmon Boneless Skinless Fillet
    Organic Shredded Kale
    Greek Chickpeas With Cumin and Parsley
    Organic Black Beans

    The Follicular Phase
    The follicular phase begins when your period ends and lasts about 7-10 days. Focus on fresh, light foods (think: foods that are in season around spring). 

    Paige’s favorite foods during the follicular phase

    Whole grains: Quinoa, brown rice, and oats provide complex carbohydrates for sustained energy.
    Greens: Well-cooked spinach, kale, and broccoli are excellent sources of folate and iron.
    Citrus fruits: Oranges, grapefruits, and lemons are high in vitamin C, which aids in iron absorption.
    Flaxseeds: Flaxseeds are rich in lignans, which help balance hormone levels.
    Salmon: Omega-3 fatty acids in salmon promote hormonal balance and reduce inflammation.
    Eggs: High in protein and vitamin D, a vitamin essential for hormone production.
    Green tea: Contains antioxidants and can provide a gentle energy boost.

    Trader Joe’s grocery list for the follicular phase
    Organic Moroccan Mint Green Tea
    Gluten Free Organic Rolled Oats with Ancient Grains & Seeds
    Pasture Raised Large Brown Eggs
    Organic Cold Pressed Orange Juice
    Quinoa Cowboy Veggie Burgers
    Super Seedy Cheese Snack Bites
    Quinoa Stuffed Dolmas
    Broccoli and Kale Slaw
    Cruciferous Crunch Collection

    The Ovulatory Phase
    This is the shortest menstrual cycle phase. It’s typically considered to last about 3-4 days, but ovulation itself takes about 24 hours. Focus on fresh, light foods and lots of fiber.

    Paige’s favorite foods during the ovulation phase
    Paige notes that you can continue to prioritize the same foods as you did in the follicular phase, while also adding:

    Wild-caught fish: Tuna and sardines provide omega-3 fatty acids.
    Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts support estrogen metabolism.
    Seeds: Pumpkin seeds and sunflower seeds contain zinc, which supports hormone production.
    Lean proteins: Chicken, turkey, and organic tofu provide essential amino acids.
    Greek yogurt: High in calcium and probiotics, Greek yogurt supports bone health and digestion.
    Herbal tea: Red clover and raspberry leaf teas can support overall balance and reduce hormonal symptoms.

    Trader Joe’s grocery list for the ovulation phase
    Wild Skipjack Tuna
    Plain Whole Milk Greek Yogurt
    Organic Riced Cauliflower
    Cauliflower Pizza Crusts
    Cauliflower Pancakes
    Riced Cauliflower Bowl
    Cauliflower Gnocchi
    Sriracha Flavored Baked Tofu
    Organic Baked Teriyaki Tofu
    Sweet Italian Chicken Sausage
    Lemon, Chicken, & Arugula Salad
    Turkey Burgers
    Organic Oven Roasted Turkey Breast

    The Luteal Phase
    As the phase after ovulation and before the menstrual phase, the luteal phase lasts about 10-14 days. Your body will likely crave more carbohydrates and warm foods over raw or cold.

    Paige’s favorite foods during the luteal phase

    Starchy veggies: Reach for sweet potatoes, spaghetti squash, and zucchini for easy-to-digest energy. Great for stabilizing cortisol levels.
    Nuts and seeds: Nosh on almonds, walnuts, flaxseeds, and chia seeds for healthy fats and nutrients that help support the body during this “PMS” week.
    Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, essential for hormone production.
    Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and can help reduce inflammation which can lessen cramps.
    Pumpkin seeds: These seeds are a good source of zinc, which can help regulate mood.
    Dark chocolate: Dark chocolate contains magnesium and may help reduce cravings and reduce water retention.
    Herbal teas: Chamomile, peppermint, and ginger teas can reduce symptoms of bloating and stomach discomfort due to hormonal changes.

    Trader Joe’s grocery list for the luteal phase
    Slightly Coated Dark Chocolate Almonds
    Freeze Dried Strawberries
    Everything But the Bagel Seasoned Smoked Salmon
    Dark Chocolate Sunflower Seed Butter Cups
    Almond Butter Chia Overnight Oats
    Organic Açai Bowl

    Your Complete Guide To Cycle Syncing Your Workouts More