reminders for the new year

the hundred wellness centre new years reminder

Preparations are in full swing for the new year, and everyone’s getting ready to turn the page and close the last chapter of 2017. So, as a gentle reminder to keep us all moving in the right direction we at The Hundred Wellness Centre decided to put together a few thoughts on how to keep up the great work! 

Reminder 01- Little steps do add up. While we haven’t necessarily made perfect progress on all of our goals this year, we have made little-by-little progress. And embracing this imperfect progress will help you to not completely give up when things don’t go as planned (and we all know that happens quite a bit). Remember, that in the right direction, small steps forward (even with a few steps back) are adding up. 

Reminder 02- It’s okay to grow slow. In fact, the best thing ever IS to grow slow and steady. Think about it: do you plant a seed and expect to get an all full-grown tree by the next morning (even though we might wish for this secretly sometimes right?) We often crave overnight results but that often leaves us with roots that are not deep enough to sustain our growth. All good things grow slowly— love, babies, flowers, big dreams/goals and meaningful relationships.

Reminder 03- Changes can be hard, but as challenging as they are sometimes… they might actually be good for you! So, open your heart and mind to the possibilities. 

Reminder 04- Finally…. You know all those things you’ve always wanted to do? You really should go do them. 



Happy 46th National Day, UAE – Love, The Hundred Wellness Centre 

It’s December, and we all have a special few days ahead! Because before we end 2017 we get to wish our beloved UAE a happy 46th birthday! Somehow time has flown by, and it feels just like yesterday that we put together a video with some of our team to celebrate the 45th UAE National Day last year (you can see it again here!), and as well all know the celebrations get more colorful every year, so we can’t wait!  

UAE, you continue to steal the hearts of so many. There’s something about you that resonates with us all – something that fills our souls and makes us feel safe and happy. Personally, through my work I have met so many people that traveled here, and keep coming back. After returning a dozen or so times more, they feel like they’ve gotten a grasp on what this generous country has to offer, which leaves them wanting to come back yet again and continue digging deeper into all the beauty that lies within the UAE.   

Every year as our National Day draws near, a great sense of pride and gratitude towards the country sweeps over us all. It’s a heartwarming tradition to see everyone involved- old, young, locals and expats alike. In addition to the spectacular fireworks, everywhere you look you will find the National Flag hanging, and many also paint their car windows and adorn their car mirrors with small National Flag covers to spread some love and patriotism on the road. 

It’s surreal to think that it’s only been 46 years since the United Arab Emirates came to be! And as all locals and expats can attest, it’s an amazing country that has been built from a sand dune covered desert into a world-leading, happy, modern city with low crime, social harmony as well as economic success. 

On behalf of myself, and the entire Hundred Wellness Centre team and community —We extend a huge ‘Thank You’ to the UAE and its rulers for the immense opportunities, security, peace, happiness and all the lessons in between —and for opening your arms wide and embracing everyone that considers you to be their second home. We love it here, and we’re so thankful for all that you provide. 

 



sunset yoga in the garden

 

Sunsets are proof that no matter what happens, every day can end beautifully. – Kristen Butler

Catch your breath under the magical Dubai sunset in our Hundred Wellness gardens, listening to the sounds of the city in the cool early evening breeze, all while restoring your inner balance. During this special Vinyasa flow, not only will you strengthen your core, but you will also get in touch with your inner energy amongst the natural elements of the outdoors. Led by the latest addition to The Hundred team- the fabulous Nicky Rinks, this session will allow you to harness all your positive energy, and relax after your hard days’ work. Focusing on your breath you’ll be able to build a strong foundation of mindfulness and presence through fluid movements and asanas, finally concluding the session with a mind quieting meditation… We can’t think of a more beautiful way to end the day, can you? 

Details:

When: Sunday the 10th December. 6pm sharp (75 minute session) 

Where: Outdoors in The Hundred Garden 

Offer: Bring a friend and both of you are FREE —Single entries are also possible but with a 90AED fee (so our recommendation is to grab a friend 😉 ) 

No experience is necessary. 

Reminder: Limited spots available, so you must register and RSVP via email or call us on +9714 344 7333 to book your spot.



universal children’s day | a day of diversity

‘It is time for parents to teach young children early on that in diversity there is beauty and there is strength.’ – Maya Angelou 

November 20th is Universal Children’s Day. This day was chosen in an effort to raise awareness about the sometimes overlooked and unique issues that children face as they learn and grow in a very fast moving adult world. And here in Dubai things move oh so fast! We at The Hundred Wellness Centre is celebrating this observance by sharing advice in helping children growing up in this modern world.

One of the truly wonderful things about our modern UAE world is the diverse cultural background that many of us enjoy, and the unique acceptance of that diversity within all the communities. Take a moment to reflect on your own family background, and what holds you together. What character traits, physical features, ethnicity, and interests come together to make your family unique. And with all these differences, every family has a different set of expectations for behaviour and attitudes towards self-expression. These ‘differences’ however can sometimes lead children to have negative comparisons or struggle with poor body image, and this happens when young people are desperate to ‘fit in’ and don’t realize that we all fit in just the way we are! 

We can all agree that we want our children to grow up in a world that is free from bias and discrimination, to reach for their dreams and feel that whatever they want to accomplish in life is possible. We want them to feel loved and included, and never having to experience the pain of rejection or exclusion. So how can we best prepare children to meet the challenges and reap the benefits, of the increasingly diverse world they are growing up in? We can raise children to celebrate and value their own diversity, and to be proud of themselves and their family traditions. We can teach children to respect and value people regardless of the color of their skin, their physical abilities, or the language they speak. 

Teaching diversity to children helps them to respect and celebrate the differences in all people, while learning about different cultural aspects of their peers. One of the most impactful ways of doing this is to model it through our own behaviours, and how we deal with different people. This also helps them realize that we’re all humans, despite differences in how we look or dress, or what we eat or celebrate. An important perspective that we need to teach our young children is that while we are all different…we are all the same.  ‘When I see you through my eyes, I think that we are different. When I see you through my heart, I know we are the same’ – Doe Zantamata. 

 Please share with us in the comments below what you think is the best way to teach kids about diversity?



growing a healthy community

organic market

We’re making Saturdays even more fun again! Straight from the farmer to you, we are super excited to be kicking off a healthy new season of our weekly organic farmer’s market again! 

 Our weekly organic market is dedicated to significantly increasing access to sustainably grown food. In partnership with Integrated Green Resources (IGR), every Saturday from 9am until 1pm The Hundred Wellness Centre is proud to offer you the very best local, sustainably grown organic produce at reasonable prices. Offering a variety of freshly harvested UAE-grown vegetables including kale, cucumbers, broccoli, fresh herbs, squash, carrots, cauliflower, chilis, capsicums and so much more.  

So, mark your calendars for November 18th and come out to support local organic UAE farmers every Saturday, while also taking care of your body from the inside– with fresh, local, organic vegetables at our organic market, which pop-ups every Saturday between 9am and 1pm. 

For more information about our local organic veggie market call us on 04 3447333 or drop us an email 



kindness starts with you

 The Hundred Wellness Center Kindness Meditation

“Kindness is the language which the deaf can hear and the blind can see.”

– Mark Twain 

November 13th is World Kindness Day. It’s a day to perform random acts of kindness and show the world that we are all in this together. It’s also an opportunity to show others that, despite the busy-ness in our lives, kindness exists and is always possible. And what better way to celebrate this day than by being kind to ourselves first? 

Join us on November 13th at 5pm to participate in a one-hour guided meditation by Dr Mariam Ketait. When you practice any form of self-love, self-care or self-nurturing, including a kindness meditation, this means that you are giving to yourself first so that you are better able to give to others. This meditation will help center into your heart space and touch more into kindness for yourself, others and the whole world. 

We believe that by practicing together, we begin to weave a broader web of kindness and generosity throughout our community. And the more of us, the better! So come to this session (it’s COMPLETELY FREE), and invite your friends and family to do the same. Let’s fill the centre and create a field of kindness, intention and grace that can be felt all the way out into the world. 

 

Date: Monday, November 13th 

Time: 5pm sharp 

Location: The Hundred Wellness Centre 

This session is suitable for complete beginners through to experienced meditators. 

The Kindness Meditation will be led by: Dr Mariam Ketait, a general practitioner specializing in family medicine, with masters in quality in healthcare and various alternative healing certifications including Theta Healing, Spiritual response therapy, Pranic healing and Access Consciousness. 

 

RSVP to save your spot. You can call us on +9714 344 7333 or email us  

 

We hope you take of this opportunity to join us for this wonderful healing meditation. 



Yoga for athletes | meet Nicky

Today, Yoga has become one of the most popular choices in fitness regimes. It not only improves physical and mental health, but it also comes with numerous other health benefits that far surpass the advantages of your regular aerobic workout. And most fitness enthusiasts that practice yoga regularly also prefer to include some form of cardio exercise in their fitness regime – be it running, circuit training, swimming or cycling.

And with that in mind, we are excited to introduce you to the newest addition to The Hundred Wellness team- Nicky Rinks. Nicky is a vinyasa flow Yoga Alliance certified & RYT 200 registered yoga teacher who has been practicing for 12 years, and teaching for over 5 years, in London and Dubai.

In Nicky’s classes you can expect intense verbal cues, in a dynamic high-energy vinyasa, or a slower pace for her restorative Hatha style sessions. All of her classes are built around creative and coherent sequences, in a supportive environment. With a style that integrates all the lineages that she’s learned from in the exploration of physical movement; the multitude of yoga traditions including flow, dharma, Hatha, Bikram and rocket, combined with her love of active sports including running (training, racing and marathons), wake-boarding, surfing, snowboarding, cycling and dancing.

Nicky’s yoga is a practice that is very physical yet equally breath balanced, that in turn teaches the importance of yoga to counterbalance any other sports you are practicing – from running, to cycling, climbing, swimming, wake-boarding, surfing and everything in-between including daily living!!

We sat down with Nicky to get to know more about her and her Yoga classes:

 

Hi Nicky! Can you tell us a bit about yourself, and how you first got interested in yoga?

I first tried yoga 12 years ago, whilst on a traveling stint through Thailand. From then on, I increasingly included yoga in my daily routine back in London. At the start I attended yoga classes for the physical ‘activity’, but as my practice evolved I increasingly found myself at a session desperately seeking the only hour of ‘calm’ in my hectic London lifestyle.

I’ve always combined yoga with my other sport passions – including running, cycling and snowboarding. But after my first marathon 5 years ago which left me with runner’s knee and unable to run for a few months, I started to focus on yoga more seriously than ever. At this time, I was due to head off for a snowboarding season on sabbatical in California. Whilst there, for 3 months my daily routine consisted of snowboarding all day, and yoga every morning/evening. I felt great.

On my return to London, I decided to take the next step and embark upon my yoga teacher training. I did my yoga teacher training with a brilliant London based yoga school called Stretch yoga, in partnership with Frog Lotus Yoga International, based out in Seville, Andalusia. I completed my 200 RYT Yoga Alliance Certified training 3 months later, training every weekend Friday evening through to Sunday whilst working a full-time job. I then embarked upon setting up my own business, Rinky Dink Yoga, in London. I taught weekly classes around the city in various unique locations, including at a Skate Shop, and at the UK’s first co-working space Headspace.

I moved to Dubai in February of this year, and re-launched my yoga business as SoulFlex – working with clients including Adidas and a range of private students. I’m excited to be joining The Hundred Wellness Centre, to bring more yoga to the centre and to continue pass on my passion, and the benefits I’ve experienced from the practice to others.

What was the first asana (yoga pose) you tried?

Adho Mukha Svanasana (Downward Facing Dog Pose). This is still one of my favourite poses, even today! It’s the pose you come back to again and again during a practice. It’s brilliant for me as a runner, as it stretches out the hamstrings, always much needed after a long marathon training run. It also stretches out the chest and lengthens the spine, and energizes you –providing additional blood flow to the head.

What do you love most about teaching yoga? And what advice do you have for people who have never tried yoga?

I love the realization that my students experience after heading along to their first few yoga classes – that moment when they understand that yoga is an utterly brilliant way for anyone, with any level of physical ability, to feel better in their body and feel better in their mind. There’s a saying that I love, ‘I bend so that I don’t break’, and it’s so very very true. The body and mind need to flex, strengthen stretch and bend to enable you to achieve.

If you spend one hour flipping yourself upside down, bending in half, stretching out parts of your body you’ve probably barely considered in your life, whilst focusing on your breath, it’s impossible not come away with a different physical and mental set of feelings and realizations. This is my ‘why’ for teaching yoga.

 

You lead a very busy life – what are your 5 musts, and 5 non-negotiables?

These crossover, my musts are my non-negotiables, so I’ve included more than 5— all of the below I have to weave into my daily life:

  • Daily yoga
  • Daily running
  • Daily laughter
  • Daily time spent outdoors
  • Daily 7-8 hours sleep where possible (the older I get, the more I value my sleep)
  • Daily fresh, healthy, often raw, vegetarian foods
  • Daily reading, even as little as 30 mins, at the start of the day after my run/yoga where possible – of whichever book I’m currently fixated on (currently ‘Malcom Gladwell, Outliers’)
  • A daily drive to achieve new dreams, I love making lists of all the things – short term, and long term – that I want to achieve (and ticking them off!). Dream and drive towards those dreams, daily.

What other mindfulness practices are important to you?

Meditation. I always include meditation at the start of my yoga practice. This usually consists of 5-10mins of stillness, breathing, and focus on the breath and being present. I use it to clear the busy chattering mind of my to-dos in the day and week to come and to focus – the mind, body and soul as one. I find this helps in both my practice, and my daily life. I am calmer and able to deal with the inevitable trials and tribulations and stressful times of everyday living much, much better.

I often try to apply this meditative practice whilst running, running at a comfortable pace in my training where I’m at home with myself I’m able to meditate. Or running through the agonizing highs and lows of the marathon race, where I focus on transcending the pain – becoming mind, body and soul as one.

What words do you live by? (or favourite quotes)

Here are some of my current favourites:

“Life is the greatest experiment. Each of us is an experiment of one-observer and subject- making choices, living with them, recording the effects.” {Dr George Sheehan}

“I will not last forever. But I am absolutely going to know I have been here.” {Dr George Sheehan}

“Energy is eternal delight” {William Blake}

 

Thank you so much, Nicky! If you have been wanting to try Yoga, or wanted to try something different from what you have been doing, don’t miss out on Nicky’s classes! For more info on her schedule, you can check here, or call us on +971 4344 7333

See you on the mat!



yoga | from busy to calm

busy to slow

Do you use your busy schedule as an excuse to skip a workout? Do you feel you are just too busy and don’t have the time to move/exercise? Well, when it comes to yoga, the busier you are, the more important it is that you make time to fit it into your schedule!  And as they say: where there’s a will, there is most definitely a way. No matter what your days look like, you can always carve out a little slice of time for yourself to exercise.

Yoga is a practice that everyone should try, and if you have busy, stressful day-to-day life, yoga can really help you manage your stress while working on your flexibility and getting you in shape. And although skipping out on a yoga practice can free up much needed time, it is often during these times of busy-ness that we need our practice the most. Sometimes, the secret to fulfilling the many responsibilities of life, is in stopping long enough to breathe.

Yoga class is an opportunity to put yourself first and make time for you. With yoga incorporated into your daily life you’ll find that you feel more grounded and in tune with yourself.  And while there are many physical benefits to practicing yoga, the mental benefits make it all worth your time.

Now, despite what you might see on Instagram, Yoga is not just a practice of poses, stretches and hyper-flexibility. Yoga is a philosophy, with the word itself essentially meaning ‘union’ and ‘that which brings you to reality’, and practicing yoga is all about finding the balance within the self and bringing everything to reality.

Yoga is a powerful tool for finding peace and gratitude within. It enables us to move beyond the daily grind of our fast-paced lives, to achieve patience, love, and mindfulness. Although it may start on the yoga mat through breathing and postures, but the ripples of yoga go far beyond. And as you leave the mat in class, you are able to bring that calm energy and mindfulness to all of your daily tasks and interactions, perhaps even inspiring those around you to do the same… Sort of a domino effect if you will 🙂

Many people get into yoga out of mere curiosity, but as you can see from the above, there are many other reasons why yoga is good for you, and we would love to have you explore Yoga with us!

You can see our class schedule here, and if you would like more information please email us or call on +9714 344 7333

See you on the mat!

 



#dubai30x30 | Challenge Accepted!

#dubai30x30

So, by now you probably have heard of, read about or been tagged in Instagram posts about the launch of the inaugural Dubai Fitness Challenge. For this 30×30 challenge, Sheikh Hamdan bin Mohammed, the Crown Prince of Dubai, has urged all Dubai residents to join him in committing to 30 minutes of daily activity for 30 days from October 20 to 18 November as part of an initiative to make Dubai the most active city in the world this year.

Now tell us, what was the first thing you thought of when you heard the word ‘challenge’? For some, the first words that came to mind were: ‘tough’ and ‘obstacle.’ So, if that’s how you feel about it, why do we think that you should you accept this new challenge? Simple—  All new challenges represent an opportunity for growth, and this one is no different!

Now for some, at the first look, the 30×30 challenge doesn’t seem like much of a challenge at all. After all, how hard could it be to be active 30 minutes a day for 30 days, right? But when you get to thinking, you realize that in reality the hardest part about exercise is, well, doing it. Just waking up and putting on your workout gear and motivating yourself to get moving can be a battle in itself! And the hardest part of that, are those first steps—that transition from the idea of being active, to the reality of actually doing the activity itself.

But the way that this specific challenge is set up is ideal for exactly for that reason! Think about it: When you join a fitness challenge, and you do it with other people, you commit to a team or even one other person to do something on a regular basis, and that gives you a sense of accountability, and accountability is a very good thing in your fitness goals. Research shows that people who have workout partners succeed in their fitness goals MUCH more often than those who go it alone. You don’t want to let down the team, right? You want to contribute! Be accountable and stay the course, and we promise you’ll see results!

And while it goes without saying, our entire team at The Hundred is taking part in the challenge, and we hope that ALL of you will join us! Let’s make history together!

Long story short: World, you’re on!!



free workshop | parenting with emotional Intelligence

emotional

As a parent, would you like to expand your awareness and understanding of ‘Emotional Intelligence’ (also known as EQ) to support your child? 

As we all know, kids are lively, witty, fast-talking, and more often than not they do the unexpected. One moment they may be running around full of joy, and the next crying in complete frustration while flinging toys across the room. These childhood meltdowns can be important opportunities to teach your child how to manage strong feelings and calm themselves down at an early age i.e. growing emotionally. . . and the secure circle of the family is the first and best place to teach these life lessons. 

On October 12th,  we are hosting a free interactive workshop with former school principal, teacher trainer, and SleepTalk Consultant Trainer Beryl Comar. In this two-hour workshop Beryl will share actionable tips to teach you how to communicate with children so that they listen, and she will also teach you as a parent to listen so your children can engage and share their feelings and thoughts.  

Not sure if this workshop is for you? Take a look at the questions below: 

01. Do you and your children keep cool and stay calm in stressful situations?  

02. Is your child confident and independent?  

03. Is he or she sociable and friendly?   

04. Does your child display empathy towards others and play well in a group?   

05. Can they express their emotions?   

06. Can they control their own moods and behaviours?  

Did you answer “no” to ANY of the above questions? Don’t worry if you did, it’s ok because Emotional Intelligence (EQ) is a new concept to most people, and is not set in stone, so with the proper guidance it can be developed and strengthened!

So if you are free, join us for this parenting workshop is designed to help you understand your child’s social and emotional development, and how to nurture your child’s social and emotional skills.  And if you aren’t able to make it, Beryl will be seeing seeing clients in private sessions in the centre, and to book you can call us on +9714 344 7333 or email us.

Date: Thursday October 12th, 2017

Time: 9am -11am

Location: The Hundred Wellness Centre

Reminder: Limited spots available, so you must register and RSVP via email or call us on +9714 344 7333 to book your spot



dealing with changes

changes

It’s Autumn, and changes are beginning as we are settling in after our return from the Summer holidays— new house, new job, new school, new rules and regulations, new fees. So many changes, nothing seems the same, even some roads have changed! Many young adults have flown the nest, gone off to university or started their first ‘proper job’. There are teenagers starting sixth form or college, kids gone up a year at school and even little ones about to start school. 

For all concerned, it can be stressful, and scary. Changes of any kind can throw us into the ‘fight or flight’ part of our brains, where it perceives the situation as a threat. This triggers a protective mechanism that can lead to anxiety, anger, bad habits such as smoking or overeating, excessive sleeping and tiredness, or insomnia and panic attacks. 

With all these changes in mind, the timing couldn’t be better for us to welcome back our friend, and renowned Emotional Intelligence Development Specialist, Beryl Comar to The Hundred Wellness Centre for the months of October and November. For those that do not know her, Beryl is a published author and the first person to introduce Hypnotherapy, NLP and EFT to the Middle East in 1990’s. She has worked internationally around the globe with royalty, celebrities and famous athletes, and is pretty amazing! 

Now there may be a single cause of your stress, or there may be a number of small challenges that have built up over time. This in turn might make it harder for you to distinguish what the root cause is, but that is how Beryl can help! 

We asked Beryl to give us some insight to share with you all, and here’s what she said:

 4 Tips for Mind and Soul Health to Be Aware Of (and keep note of) 

01. Most people can only “see” their problem from a conscious perspective (i.e. in the way the problem shows up in certain situations and circumstances in their life).

02. If a person has not been able to “get past” their problem through their own conscious life choices, then the REAL underlying issues (the “root” of their experienced problem) is, in fact hidden at a subconscious (unseen) level. 

03. To fully resolve a person’s problem (if they themselves have not been able to resolve it through conscious life choices) is to work at their subconscious level and address the real underlying issues buried there.

04. The “language” of the subconscious (the language a person’s unconscious can understand and properly process) are senses and how we symbolize these. “We are the movies we play in our mind” says Richard Bandler (the teacher of Tony Robbins and Beryl Comar) 

Becoming more emotionally intelligent (using hypnotherapy, EFT/tapping and NLP techniques) can help relax and calm anyone going through these stresses and changes, and can help to erase the blocks that have built up over a lifetime … “You rarely see a stressed kid, we learn to be stressed, so let’s release those old burdens” says Beryl. And Beryl knows what she is talking about! When she finds a person’s exact subconscious senses and symbols she knows how to change the subconscious with NLP, EFT or hypnotic metaphor to fully resolve deep-seated underlying issues in just one to three sessions maximum!! 

To Book your private session with Beryl (starting October 4th) please contact us via email or call us on +9714344 7333

Guest contributor: Beryl Comar



stretching our branches

logo

Continuity gives us roots; change gives us branches, letting us stretch and grow to reach new heights.

– Pauline R. Kezer

 

What a difference a year can make! Can you believe that almost 12 months have passed since we shared our revamped logo with you all?! That reveal, marked the start of our renewed journey— a journey that has been branching out with an even deeper focus on all things holistic.  

But what do we mean when we say ‘holistic’? At The Hundred we believe that to achieve optimal health we must gain balance in all aspects of our life – body, mind and spirit. So that means we don’t believe that we can/should focus on just one aspect of wellbeing, we look at everything as interconnected. As we continue to deepen our roots, we are spreading our branches even further to bring you even more cutting edge therapies, natural supplements, and effective classes. We are continuously working to provide our community with a place to actively transform the mind, body and spirit, to help change the way you feel and think. Our space truly represents the passion and vision of wholeness, and is a place to grow, learn, or simply reflect..

If you take a close look at our logo, you will see that it looks like the core of a tree. When we created the wellness centre, we wanted to offer a space that could function as the core of your healthy lifestyle. And just like a tree, when we think about our centre, it is very much a place that is deeply rooted in its location, that is organically growing stronger in wisdom and life. The wisdom is provided by our experts, and the life is provided by our inspiring clients. 

To discover the inspiration behind our revamped logo, created in collaboration with the talented Imagist London (who also designed the Hemsley + Hemsley logo), lets hit rewind and read our post from a year ago below:

 

To create our new logo we worked closely with Imagist London who have previously worked with The Hundred’s favourite foodie sisters – Hemsley + Hemsley. As many of you will know, the ‘Hundred’ in our name refers to the classic Pilates move, which is also called the hundred. This movement, first created by Pilates founder Joseph Pilates, focuses on the core of your body. It’s a movement that engages every single muscle in your body (like many Pilates exercises), and prepares you for your Pilates class and the day ahead. It’s one of the key foundations of the Pilates method – and the reason we named our health and wellness concept after it… As The Hundred Wellness Centre founder, Asma Hilal Lootah explains: “I picked a pilates move name because we started as a pilates studio and my passion for pilates is what kickstarted all of this. I chose ‘the hundred’ specifically, because it evokes nice memories with the group I used to practice with. We became friends and used to complain when we had to perform ‘the hundred’ because it’s quite challenging – but also with the 100 breaths it’s just lovely. We dreaded the effort involved but absolutely loved the achievement and the results.”

 

The Hundred Wellness Centre Dubai

“The Hundred Wellness Centre is a place rooted in its location and if you look at our new emblem, there’s a real sense of rooting. Of being at one with nature and all of the different ‘shoots’ of wellness that you can awaken your body and mind with and explore with us here…”

 

Imagist London worked closely with us to bring the philosophy of both The Hundred Wellness Centre Dubai and the hundred Pilates movement into – what we hope you will agree – is a beautiful new emblem.

If you look closely, you will see that it looks like the core of a tree. When we created our wellness centre in the heart of Dubai, we wanted to offer a sanctuary that could function as the core of your healthy lifestyle needs. This is why we worked so hard to find the very best people to provide the very best wellness services for you – including Pilates, super circuit, physiotherapy, Gyrotonic, yoga, homeopathy and natural medicine, infrared sauna, BioKat Bioresonance therapy, thermography and so much more – all under one roof. This is reflected in the new logo, the core is both our centre and the exercise, and really the foundations for your health and wellness journey with us.

“The Hundred Wellness Centre is at the core of your wellness needs. Our new emblem captures that perfectly, and we hope you will love it as much as we do.”

Your growth is our passion, whether it’s overcoming an injury with our physiotherapist, improving your strength and core with our Pilates workouts or educating yourself about the very best nutrition you can give your body with our workshops and supplements. Again, if you looks closely, you will see that this growth – which is at the core of our passion – is represented as the branches or lines of the emblem grow in size and direction.

Our new emblem also features 100 little lines or branches (count them!) and 5 roots – or bigger lines – which represents the five breaths in and five breaths out that you do with the hundred Pilates movement. Also, if you look at the negative space surrounding our new emblem, you will see that there is a little leaf, which was a totally organic, happy little accident. We hope you love it as much as we do, and we look forward to sharing more new things later this year… Stay tuned.

 

Feeling inspired? Find out more about the wellness services and fitness classes available at The Hundred Wellness Centre Dubai here and start your ultimate health journey…

 



healing with Maya

healing

At The Hundred, we consciously hold space for you to grow while we support you to heal, thrive and go through powerful transformations into the authentic, healthy, glowing you.  We are here to show you it is possible to not settle for a lesser life than the amazing one you’re meant to have.
And we are honoured to facilitate and offer you the tools needed to achieve this. One of these tools is Theta healing. It is said that Theta Healers are now on the forefront of mapping the mind/body/energy connection. And whom better to facilitate these sessions other than the Wonder Woman of Wellness herself Maya Badran. We have had the pleasure in working with Maya over the last year as she facilitated the very successful ‘Forgiveness clinics’ here at the centre. As Theta healing is relatively new to many of you, we sat down with Maya to ask her more about her process and what to expect from a session with her.

Hello Maya, can you tell us a bit more about what you do? I am a ThetaHealing Practitioner and Instructor. I use a technique called ThetaHealing, where I can assist my clients to change negative beliefs/blocks in their subconscious mind using the Theta Brain wave. Once these blocks have been changed, the person can live their life without being held back by these limitations. For ex: if someone has a phobia, I will do a process called “digging” to reach the root cause of the phobia, and once we release that block from the subconscious mind, the client will no longer have the phobia. It is pretty simple and very effective. The same work can be done to release fears, war traumas, traumas of abuse, abandonment, death of a loved one, divorce or breakup associated emotional pain. Thetahealing is very well known for the great effect it has on helping people forgive themselves and others and also on manifesting great thing into one’s life too, ex: a job, a bonus, a partner, etc…In summary, ThetaHealing empowers people with tools to free them from fear, to show them the truth of the world that we live in, to help them manifest true health and anything else they might desire into their lives, to guide them into finding their life’s purpose which will create a deep sense of fulfilment and everlasting happiness. 

What in your opinion is the reason for the rapid growth in theta and energy healing? I believe the planet is awakening to the realization that the power is within us (not outside of us), that we are not victims or passengers on this journey. And with this realization comes empowerment. By realizing that we create our reality (including our health & wellbeing) with our thoughts and words, therefore we become more accountable to choose more positive thinking and communication. The only reason something become main stream is because people are seeing tangible results. People are becoming more aware and they now understand more than ever that it is a mind game (mind over matter). People now want to turn in for answers, they want to learn the tools that will help them in shifting their realities, they feel that there is much more to this world than what meets the eye and they are curious to know more about how this universe works and how to make the best out of this journey. 

Would you say that Theta healing is an alternative to seeing a traditional psychologist or therapist? ThetaHealing compliments all conventional therapies, especially that a ThetaHealer cannot prescribe any kind of medication that the client might need. Therefore, we work hand in hand with doctors and psychologists/psychiatrists. We always encourage clients to seek help in any way that they feel supports their healing whether it is conventional or alternative. We believe in bio-individuality (there is no such thing as one size fit all approach). Theta healing is just another option out there for those who feel that they want to experiment with something different. 

What can people expect after their first session with you? To feel great! Mind, body and soul.. Clients usually experience a sense of happiness, joy, relaxation, safety and inner peace.  They are more able to forgive themselves & others and let go of what no longer serves them. They also start to understand more that they are creating their reality with their thoughts. They will also realize that they valuable and significant to the planet, and that the Creator/God/Love/Source loves them unconditionally. 

Give us a real life of example of a life changing story of one of your current or previous clients. (Something to encourage us with) Based on our experience the success stories are numerous, from getting their dream jobs to freeing themselves from debt to finding true love, to restoring their health and finding happiness, to shifting their business around from total loss to profit within a year. The stories are numerous, but the most important thing that all of our clients have achieved is the feeling of inner peace and true sense of oneness and fulfilment. 

 

To learn more or to book your session with Maya please contact us on +9714 3447333 or email us

 



step by step

step 

I think there is something, more important than believing: Action! The world is full of dreamers, there aren’t enough who will move ahead and begin to take concrete steps to actualize their vision.  – W. Clement Stone     

 

What if we told you that there is a really easy way to reach all your goals and dreams, but it’s something not many people do, or even realize is an option.. Would you be willing to try it out? Ready? Here you go:  

Take one small action/step toward your goal right now… Repeat.  

As simple as that may sound, taking small steps is truly the key to achieving your goals, because you have to take steps to make any kind of progress. And while taking action towards your dreams and goals is obviously important, it’s not always easy to stay consistent and focused. But remember: those whom take action, are the ones that see results. 

To help you take action, to move you in the direction of your goals, we have compiled a few tips that should help get you where you want to be –and maybe even a little bit faster… 

1- Take action now —Break your goal down to something you can do right in this moment. Then go do it. Don’t plan how you’ll do it or think about what would happen if you did it one way vs. another… just do it. Take that first tiny step forward. 

2- Stay present and focused —Don’t think of all the steps between where you are now and where you want to be in the end – it doesn’t help, it actually is a strong de-motivator! 

3- Take action every single day, no matter how small —There is absolutely something you can do every single day towards your goals. No matter how small, it does make a difference. Chunk it up and break the big steps down until you have something you can do right now to move forward. 

4- Keep your eyes on the prize! —Stop looking at what everyone else is doing and focus on your own progress and goals. It’s easy to look at someone else’s success and feel like it is un-achievable. Here is our advice: Don’t compare the beginning of your story to the middle of someone else’s! All that does is prompt you to give up. You have to remember, that person you’re looking at and comparing yourself to, was once exactly where you are now.  

Let’s all commit to stepping into action every single day, helping the magic unfold to make our dreams and goals a reality! 

We would love to hear your thoughts on this and what steps you take to reach your goals!



happy thoughts, happy life

thoughts

 

“Change your thoughts and you change your world.” ~ Norman Vincent Peale 

 

It has been found that our thoughts ultimately determine the emotional quality of our lives. Positive thoughts and happy feelings help create a happier outlook with a spring in our steps that then launches us into action.. just as the age-old saying goes— through your thoughts you can move mountains. 

So if this is the case we must pursue a change in the way we think in order to better facilitate happiness and the sense of fulfilment in our lives. The good news here is that the human brain is amazing, and willingly adopts any changes that we bring about in our thinking patterns. And while genes do play a role in your natural happiness levels, there are lots of things you can do to make yourself happier!

Here is a list of some ways you can change your thoughts and give a more positive direction to your life:

1- Showing gratitude for the good things you have is the truly most powerful happiness boosting activity there is. So constantly look for excuses to say “thank you.” It is such an effortless way to remind yourself of all the things you have to be grateful for in your life. 

2- Tell people why you think they are great. Their reactions are contagious and will make you feel good too!

3- Remember to not spend your days fixating on little, insignificant things that other people may have said or done – they are not spending their time thinking about you and all of your words and actions either. Because.. No one has time for that. 

4- Be present. Tell yourself, and remind yourself, over and over again to stay present. Initially, this may feel weird, but eventually, it may help you to get into a mindset of paying attention, listening and watching for all of life’s beautiful little things and moments. Like the way sunlight shines through leaves , the smell of the your morning coffee, and even the way your friend’s eyes light up when you meet up for lunch.. These are just some of the little, easy-to-miss signs that can help you fully enjoy your present moment. 

5- The human body is amazing! Your body is built up of so many moving parts that function in a certain way every day to get you up out of bed and help you achieve so many different activities all day long. So pretty much you are a walking miracle, so honor that gift by taking care of yourself! 

6-Trust yourself. Do not forget, especially in difficult times, that you’ve made it through a lot of things already that you never thought you would.

7- When you make a mistake, give yourself a few moments to get your head around it, accept it, feel frustrated over it, and then think about why it was a mistake, how you can learn from it, and how to avoid it next time. Then when you’re done, move on, let it go, and remember that in the end, you are human. 

8- Hold yourself to a standard of being a source of goodness and kindness for others. 

9- Remember, always, that happiness is a state of being, which is available at all times you just need to access it.

 

Now you tell us — Do you believe that thoughts have the power to transform your life? What do you believe stands between you and happiness? Please share your thoughts (or tips) and let us know!



set your goals – no more excuses

goals

‘What’s stopping me?’ – this is a question we have all asked ourselves at least once.. If you have been following us on Instagram you know that our founder Asma is running again this year for her second time at the Royal Parks Half Marathon in London. Her focus, determination and perseverance in training for this race has led us to think more about you can set goals and see them through. 

Why is it that sometimes you can’t stick to your goals, whether it is eating well, working out, eating better or running in a marathon? The truth is that you are probably making excuses to let yourself off the hook.  Do any of these statements sound familiar? ‘I just don’t have the time’, ‘I have a bad back’, ‘I’m too old’, ‘I’m too tired’, ‘I’m not in good shape’… All these excuses are used to safeguard our pride and egos – they are defence mechanisms created to help free us from responsibility and ownership of the goals we have tried to set. Because when you tell yourself that you are ‘too tired, injured, too old (or whatever else you tell yourself)’ then you don’t have to go to the gym, work too hard, eat well or get up early.   

Well we wanted to help you out with your goals and targets, so to get you on the right track we drafted some guidelines that will help get you started and keep the ball rolling:

Be accountable— If you are the only person who knows your goal, it is easier to give up. Sharing your goal with other people creates a supportive dynamic, and then it becomes a matter of pride. You will find yourself working harder on your goal when you know someone will be checking up on your progress.   

Practice Discipline— Discipline is what drives our actions when we lack the motivation. When we don’t have the internal push to keep us going forward we must rely on discipline to drive us. Take a look at the successful people you admire and look up to. Self-discipline is the common quality that makes them leaders. Discipline can be challenging and takes mental strength but it is very doable! 

Write your goals down and visualise them— Research has shown that people who set goals, and write them down, are more likely to reach their goals, and experience greater feelings of accomplishment. Mental visualisation is a commonly used tool for athletes, but everybody should incorporate it into their daily routine.  If you SEE yourself succeeding, your chances of achieving your goals are so much better.

Positive self talk— Switch “I can’t do this” for “I will do this”. Create awareness for the negative words you may be using regularly, and each time you use one, take a moment to think of a more positive word to replace it. You can change your own patterns to help stay motivated and on track through positive self-talk, you just have to be willing to try. 

Our final piece of advice: please don’t spend your life wishing you accomplished more. Instead of drifting through a life filled with ‘wouldn’t it be nice if..’ or ‘one day I will..’, try the tips above to set some goals for yourself and then work to reach them.



life in the slow lane

slow

How fast is your life moving? Do you ever wish you could slow everything down gaining a few more hours in the day to tackle that ever growing to-do-list? What if you slowed down and concentrated only on the things that are truly valuable and important to YOU? 

A slower paced life means more balance, and that helps you gain more awareness about how you actually spend your time. But ‘slow’ will not happen naturally, there needs to be a conscious decision. In fact, our lives tend to accumulate more things that need our attention, mainly because we rarely remove older commitments even when we add new ones. It’s almost like a computer that just keeps saving files, until it gets so slow it and needs a total reformat (or a trip to the recycle bin).

So the best thing to do, is aim for fewer and better commitments. Put the important ones on the calendar- these are the ones that you really want to prioritize, and don’t let any ‘urgent’ things take their place. Always take the time to evaluate everything you are trying to do, and even make a list of your commitments if you need to— ask yourself which items and tasks actually bring value to your life?

Slowing down can be hard, and yes we do know that it is hard to say no sometimes. But the reality is that more often than not, when we are over-committed, we are unable to do justice to all of our engagements. So what do we recommend? Do a little bit of planning and time management for a slower paced life. Because in the end, time is what is really important, and we need to make sure we are not rushing through life and letting all the special moments pass by unnoticed. Slowing down is a mindset, so today start the shift and focus on learning how to fully embrace a slower paced life.



it’s time to let go

let go

Letting go. We all know that it is human nature to become attached to things, memories and people, all of which puts us in our very cozy ‘comfort zones’. And it can be very difficult to let go of these attachments, even when we know that some are not good for us. But there is something important to be learned from the art of ‘letting go’, it is an opportunity to release unhealthy attachments to memories, events, ideas, and possessions. So, what if we asked you: What is weighing you down right now? How would your life be different if you let it go?

Is it the need to be perfect? – You are perfectly beautiful, and beautifully imperfect, and this is what allows you to be you. Perfection is an illusion—it doesn’t exist. Please stop stressing yourselves by trying to be perfect. Embrace your mistakes along the way, as much needed opportunities for growth, like blessings in disguise that make you wiser. If you fail at anything, it doesn’t mean you are failure, because you are not what you do. Sometimes we win, sometimes we learn. We never lose.

Is it the need to be busy all the time?  – We have mentioned this before.. Being in a rush isn’t a sign of virtue. Learn to listen to your body, and release any guilt for sometimes simply doing nothing. Sometimes you just need to recharge the batteries of your body and soul, and you don’t owe anyone any explanation for doing that. Hold space for yourself.

Is it making assumptions about what other people feel, want, or think? – There is no way to know what others are feeling or thinking. Many of us make up imaginary scenarios, and let our minds create elaborate stories. Each time you find yourself thrown off by what a person has said or done, take a moment for a reality check. Examine your thoughts and ask yourself: ‘Is that really true?’  For example, you might assume someone doesn’t like you, when really she’s just having a bad day. Or maybe she’s just shy. Not everyone is the same. The moment you realize that you can’t know what a person thinks, your mind gets clear and you will then be able to meet them with an open heart.

When we let something go that’s been weighing us down, we feel the relief deep in our soul.  No time is better than the present to make a conscious decision to release these negative thoughts so that you can enjoy your life in the moment as it unfolds. And if you can let go of some of the things that hold you back and weigh you down, you might just find that you can float out in this big world stronger, braver and so much happier!

“Some people believe holding on and hanging in there are signs of great strength. However, there are times when it takes much more strength to know when to let go and then do it.”
―Ann Landers



are you taking care of you?

care

“The time to relax is when you don’t have time for it.”
Sydney J. Harris

Summer is here, and for many of us it is a time filled with slower paced days, so in theory it is the perfect time to start focusing on taking extra good care of yourself— unwinding, decompressing and recharging.

The question is, how can you do this, not only in the summer, but all year round? Keep reading because that’s exactly what this blog post is all about!

Do nothing— It is easy to get trapped in the mindset that you have to do something all the time otherwise you are falling behind and not being productive. This way of thinking obviously adds lots of pressure and stress. So this summer start to try and doing nothing at all from time to time. Just go for a walk, then sit on a bench to take in the wonderful landscape. Or lie down in the grass and just watch the clouds go by. Savour those special moments, and feel all the stresses and tensions flow out of your body and mind.

Disconnect..from technology— We highly recommend trying this one out, especially if you tend to spend a lot of time online or talking on the phone. Start by staying away from your emails and phone for maybe 6 or 12 hours, then go ahead and check them again. You may be surprised to see that you haven’t missed much by not being available all the time, and that your stress levels have dropped quite a bit and it feels easier to fully focus on the things that are important to you.

Take your self-appreciation inventory — Half of 2017 has now gone by, and perhaps there may have been moments of disappointment. Perhaps you were disappointed in what you did, or didn’t get to do. Take a break from that mindset and ask yourself: What can you appreciate about what you have done and accomplished over these last 6 months? It doesn’t always have to be big things. And don’t forget to also appreciate the effort you put in even if things didn’t go exactly as planned.

Just say no- to the stress of the “Summer should’s”— Days filled with things you “just have to do before the summer is over” are draining, and they will leave you more tired than you were before your time off even started. Avoid these things by asking yourself: Will this matter in 5 years? Or even 5 weeks? Zooming out like this makes it easier to find a more mindful perspective on things, and helps you to see the real value of doing something.

Spend more time doing what you love – No matter what that might be. Think about how you can fit more what you love doing, into not only your summer, but the rest of your 2017. Take a couple of minutes and sit down with a pen and a piece of paper, and write about what you spend your time on during a normal week. Then find 1 or even 2 things that you think you could probably spend less time on so that you have a bit more time and energy over each week for more of what you love doing.

These are some tips to get you on the path of making more time and taking care of yourself. Tell us what do you have planned this summer to help make yourself a priority all year round?



intentionally designed | happy living

design

“Interior design far surpasses just creating a visually appealing space, it’s purpose is to create a harmonic atmosphere that permeates emotional, and physical wellness.”

At The Hundred we believe that an aesthetically pleasing environment is as much a part of wellness as active living and healthy nutrition are. And something that is usually overlooked in the grand scheme of things, is that the spaces that we live and work in are key to our well-being and productivity. Which means that when our external environment is out of alignment with who we truly are, it has a negative effect on our ability to function at our fullest potential. But when our living (or working) space is clear and reflective of our authentic self, our energy is then freed up to flourish with more comfort and creativity. At the Hundred we are constantly re-aligning the space with our mission to accommodate growth of the business – most recently we have redesigned a few of our spaces with help from our talented friends at The Native Bohemians. We do believe that ANY time is a good time to put your life in order to be more productive, happy, and healthy, but the timing is even more perfect now with the quieter Summer days to do some organizing and decorating!

Now whether you are looking to create a home that is more conducive to relaxation and ease, or you are interested in re-vamping your home office so that it sparks your imagination and keeps you motivated, these three tips can help you organize your spaces to make them just right for you.

Declutter – When a space is cluttered and overflowing with unwanted and un-needed items, we sacrifice our ability to bring in the things that could actually serve us today. Choose to release what no longer serves you by either donating it if it is in good condition, or trashing it if it is no longer usable. Everything else must get organized, filed and placed in the most convenient location for easy access when needed.

Make your space a reflection of you – Designing a space that appeals to all of your senses and preferences is key. Its time to start decorating with intention. So bring in the elements that speak to you, and get you genuinely excited about being in that space. We like to play around with elements like color,  plants (we love our Greens!), and artwork (at The Hundred we love beautiful design, and to further give a personal touch we have also used some of Asma Lootah’s street photography) to bring together the full picture of our vision. After the first step above, you are now free of unnecessary items, so you can give your attention to the things that truly speak to you. Note* The goal here is not to necessarily spend money on lots of new items, but instead its about using what you already have in your home or office that represents you as an individual, but rearranging it in a way that feels more aligned with your personality.

Enjoy the process. – This is designing and decorating, it’s supposed to be fun! There is no need to rush or seek perfection. In fact, as far as we are concerned, a space is never ‘done’. Experiment, make mistakes, go back into your inspiration files when you need new ideas, but also commit to enjoying and using your home/office as it is right now.

Continue to give your living space the attention it deserves, and remind yourself of the important role that your environment plays in inspiring and moving you forward. And as we mentioned over on our Instagram…Wherever the space is that you find yourself in, we hope that it is of such a nature that it grounds your heart and energizes your soul. And if you are still searching for a place like that, our doors are always open!

 



channel your energy with Dr Mariam Ketait

energy

“Energy is the real substance behind the appearance of matter and forms.”

— Andrew Weil, MD

In today’s world we are seeing an advancement of human consciousness, with more and more people are accepting the use of complementary alternative medicine and holistic medicine as a path to healing. Incorporating energy healing into classical western practices has been found to advance your state of health, and empower your sense of self-healing. Crystal healing, aroma therapy, as well as sound healing are some amazing examples of the healing methods Dr Mariam Ketait incorporates into her bespoke one-on-one sessions, and starting in July, Dr Mariam will start seeing clients in The Hundred Wellness Centre.

Dr. Mariam Ketait has been a friend, and a Hundred Wellness tribe member for quite a while now. She is a general practitioner that specializes in family medicine, but is also armed with a Masters degree in quality in healthcare, in addition to multiple alternative healing certifications that include: Theta Healing, Spiritual Response Therapy, Pranic Healing and Access Consciousness. Falling in line with our Hundred Wellness ethos, Mariam looks at health from a holistic perspective and believes that our physical bodies respond to our thought patterns and emotional behaviours.  Mind & body healing therapies open a doorway to the unlimited nature of your spiritual energy, and helps encourage you to explore a path that leads you to the highest version of your authentic potential.

Session Fees:

Private 30min session – 400aed

Private one hour session – 800aed

Package of 5 (one hour long) sessions – 3500aed

 

We think it’s time for the next level, don’t you? Book your session with Dr Mariam today by emailing or calling +9714 344 7333

 



come sit with us | guided meditation

meditation

Ramadan is coming to an end, and what better way to end this soul-full month than to send out positive vibes of love, kindness and re-connection to our families and community? Get Eid ready with this free guided meditation session, and build on the mindfulness that you have achieved over Ramadan. Led by Dr Mariam Ketait, this session will help you reconnect with your essence, and restore your personal sense of well-being, leaving you renewed from the inside and out, ready for Eid and the summer ahead. So if you are rushing around with last minute holiday preparations, leave your hurries at the door, and come sit with us and find the quiet.
We invite you to join us, no matter what your previous meditation experience is— a first-timer curious about meditation, or a seasoned meditator looking to help us send more love and kindness out to the community — we have saved you a spot and you are welcome to come and sit with us.

There is a certain magic when you take some time to slow down, re-center and give yourself the time to breathe and reconnect with yourself and those around you. So if magic is what you are looking for, book your spot and join us!

When: Thursday the 22th of June 2017 at 10pm sharp.

Where: At The Hundred Wellness Centre.

Limited spots available, so email or call us on +9714 3447333 to book your space.

p.s. If you can’t make it, but love the idea of healing through meditation then we have some
great new for you! Dr Mariam Ketait will be seeing clients at The Hundred starting in July so keep an eye open for all those details!



fitting wellness into your summer travel

summer travel

It’s that time of year again—Summer. And most probably your plan is to fill your days with visits to the beach, traveling, lots of food and exploring…Leaving your wellness routine as the last thing on your mind. But let us ask you this, how many times have you said upon returning home from your summer vacation:  “Now I need to detox and get back on track.” -And the truth is: Who hasn’t? When traveling, trying new foods, and exploring new places, it’s completely normal to treat yourself to a little more than you normally would. But we don’t want you to stress about it, so we’ve put together a few easy steps that will make your summer travels and then your return home a whole lot easier and healthier.

Commit to one fresh and healthy meal daily (at least) – There isn’t anything wrong with experiencing all the amazing cuisines and dishes a new city can offer, but having several heavy meals in a day can be hard on the body. So be gentle with yourself, and plan for at least one ‘healthy’ meal a day and make it count. Many places you visit will have amazing markets where you can pick up fresh local produce. If you’re staying in an apartment, or even a hotel with a small kitchen, try to occasionally prepare your own fresh meals. Of course, cooking isn’t an option on every trip, so for those times when you’ll be eating in restaurants regularly, look for the farm-to-table restaurants, and eat in tune with the summer season.

Routine – Staying healthy while traveling isn’t just about eating well and getting in the occasional workout. Little things like your skincare, vitamin regimen and mindfulness practices should all be maintained while traveling too. It’s easy to consider travel time as time-off from taking care of yourself in the usual way, but practicing total health during your trip will make your vacation all the more enjoyable. If you take regular vitamins(and you should!), be sure to pack them in a travel container so that you can take them with you without taking up too much space in your suitcase. If you regularly schedule time to meditate or take time to yourself, make sure you do the same while traveling. Trust us, keeping these routines won’t add any restrictions to your trip, on the contrary, they’ll help you to feel your best while traveling.

Switch up your workout – We can all probably agree the one of the best parts about vacation is NOT setting an alarm, and instead following your body’s internal clock. Vacations also mean no strict plans for the day, which means exercise can be completed at any time and any place. Just as you are exploring a new culture, why not explore new activities? While away form home why not rent a bike and ride along the water or through the city. Or jump in the pool for some laps. And if you are on vacation with family, find a group sport and play a round of tennis or beach volleyball. The point is to make time for fitness on your vacation without making it a chore. The options are endless, and it’s a fun chance to get creative with your workout and explore the outdoors.

 

As you can see, with a good travel plan, it’s not hard to maintain your wellness routine while you are away from home. All you need is some planning, organisation, and a positive attitude. Remember to have fun and enjoy the journey. Do the best you can to make every day a healthy and happy one!



revisited | 4 nourishing & delicious suhoor recipes

suhoor

Hands down the question we hear the most in Ramadan is: What can I eat for Suhoor that will nourish, sustain and keep me feeling full through the following day of fasting. To answer this question we are having a throw-back to a blog post written by our very own Asma Lootah. Working closely with all things healthy, and having fasted Ramadan for most of her life, we couldn’t think of a better person to weigh in on this matter. So grab a pen and paper, and read on for some great Suhoor meal ideas and recipes!

Originally posted two Ramadan’s ago, here is what Asma had to say:

One of the challenges with Ramadan and fasting is what to eat at Suhoor while keeping it healthy, so I wanted to share these 4 simple recipe options that are delicious, but also keep me full and sustained while I am fasting. I have tried to include something for everyone whether sweet or savoury. Please note that I am not a nutritionist I am just an avid healthy food lover! However I did consult with our in house Clinical Homeopath Dr. Sean Penny for his input on my choices.

In choosing what food type to eat for Suhoor Dr. Sean says “Complex carbs provide the body with adequate fuel to sustain throughout the fasting hours. The goal is to consume complex carbs like sweet potato, quinoa, veggies etc. I also recommend some protein as well to reduce the sugar spike that occurs with the different carbs.”



our people, our community

tribe

Call it a clan, call it a network, call it a tribe, call it a family: Whatever you call it, whoever you are, you need one.” — Jane Howard

 

One of the most basic human needs is the need to belong, and to feel loved and accepted by others.  We all want to be a part of something bigger. We all want to experience a sense of community. To have a group of like-minded people that are on the same wavelength, and are on the same page supporting each other sharing ideas, interests and working in harmony — be it professional, or personal.

Your tribe members are those people who accept you just as you are, and who want the very best for you.  They make you feel understood, and they encourage you to go after your goals and pursue your dreams.  The members of your tribe also help you to get through difficult times, and provide you with a sense of community and support. Your tribe is made up of ‘your people.’

At the Hundred we know these ‘people’ and we have been blessed to have our own family/tribe grow slowly but surely over the years. And while many often think of slow growth as defective, we strongly disagree, because the truth is that all good things grow slow—dreams, fruit, businesses and relationships.

Gardeners sometimes like to plant trees labeled ‘fast growing’ for highly sought-after quick results. But here’s the thing —fast-growing trees don’t have deep enough roots to last through storms and droughts. Good things need time to take root and grow. A slower more organic pace will help your roots stretch deep and wide. Trust us it’s okay to grow slow. As a result of our organically paced growth, we have the most amazing tribe and community of  people who share common interests and values and show genuine appreciation and care for each other.

This Ramadan follow us on Instagram as we will share a little more about the heartbeat of The Hundred Wellness Center, our people, our tribe and family!



get ‘unstuck’ with Beryl

Beryl Comar —A name that for many is synonymous with safe haven, and there are very few people in the UAE (and beyond) of whom have not heard her name before. Beryl has been helping clients overcome their fears and to achieve their goals for years now, and has been active in the hypnotherapy field since the early 1990s, building a reputation by helping hundreds of people work through their various issues and struggles. She is widely known for being the first person to introduce hypnotherapy, NLP, and EFT coaching and training into the Middle East and North Africa regions. Since 1999, she has conducted USA certified coaching and training sessions focused on these three core models, and in 2006, she was awarded the Gold Master Trainer status from the National Federation of Neuro Linguistic Programming. And in typical Hundred Wellness style we have been quietly working behind the scenes to facilitate something amazing for our community this month.. Whilst in UAE for the upcoming month, Beryl will be seeing clients at The Hundred Wellness Centre to conduct private sessions using a combination of counselling, coaching, hypnosis, NLP and EFT sessions for a variety of issues including: fears, phobias, stress, anxiety, relationships, communication, quit smoking, hypno-fertility, pain management, anger management, insomnia, grief, sadness amongst other things.

So if you find yourself feeling conflicted or troubled by something and you can’t seem to work through it on your own, Beryl is available to help you sort out things out a with a non-judgemental and compassionate approach. So what do you think? Ready for a session? Call us on +9714 344 7333 or email us to book your session today.



the sweet side of Ramadan

sweet tooth

There is a time, a place (and an amount) that is actually ok for indulgences. This rule applies even more during the Holy month of Ramadan when the cravings for sweets are running wild! What we have found helps our clients is using the term “Conscious Indulgence” which helps them strike the perfect balance in finding a place for the occasional decadence, in their otherwise healthy diets.

This concept we find works well in Ramadan mainly because with fasting the cravings are intense, and we are trying to stick to a healthy eating plan but we also want to indulge. And the way that many of us manage that, is by eating sweets that are “ fat-free” so that we can eat without guilt, or fear of derailing our healthy diets. But this is exactly what you DON’T want to do!  When it comes to your nutrition, trying to trick your mind by thinking “these gummy bears are ok because they are fat free” can derail you from your goals. So don’t eat sweets for the wrong reasons. You may think the handful of jelly beans is a better diet choice than the small piece of Kunafa because after all, they’re just sugar, but the Kunafa has fat, well here’s the truth… ALL the extra calories you eat will get turned into fat — whether from sugar, fat or protein.

And let’s be honest for a second.. Most likely when you are eating a dessert you aren’t eating it for it’s nutritional value, you are eating it for the taste and the pleasure of indulging. So choose the indulgence you actually want, not the one you think you should want, and then manage the portions. This way you can control the cravings better and stay on track.

This Ramadan, give yourself rules that work for you, and stick to them. Think back to past years and remember what has NOT worked for you when you’ve tried to lose or maintain weight while staying healthy during Ramadan, and write them down. Then, write down what you will do differently this time.

So maybe in the past you’ve allowed yourself as many sweets as you wanted after Iftar (You have been fasting all day after all so you deserve it right?) but somehow you ended up 2kg heavier by Eid. This year, maybe allow yourself 1 dessert every day, or every other day after iftar until Eid.. Whatever it may be, different people need different rules, so there’s no right or wrong, you just need to listen to your body and be honest with yourself about your habits, strengths, and challenges.

Probably the most important thing that we do emphasize is for you to eat your Ramadan sweets in an mindful manner. Do not rush or blindly eat desserts after you break fast. Sit down, and enjoy your sweets so that it is mindful, conscious and satisfying, rather than when you’re distracted (which can actually lead you to eat much more!).

We hope these tips help you to be more conscious with your indulgences this Ramadan! If you try these ideas let us know how they worked! And remember that if you need support or additional help with your diet and wellness, our team is always ready to help!



ready for Ramadan?

Ramadan

Ramadan is almost here and we want to help you approach your fast this year with mindfulness, discipline, and awareness. Perhaps it can even be an opportunity to focus on living a healthy and balanced lifestyle through a more mindful approach to eating, and to better prepare you for fasting, we have put together a few ways that can prepare your body for fasting. By planning and adjusting your routine before the fasting starts, it will be easier to kick any cravings, making the transition a whole lot easier.

Here are our tips:

Portion control — In these days before Ramadan, it’s important to reduce your portion sizes. Some may think splurging on food before fasting begins to sort of ‘stock up’, but this is exactly what not to do. The aim here is to reduce your appetite and hunger for larger quantities of food, ultimately helping your body transition to fasting in a healthy way.

Start eating your breakfast earlier — By getting your body use to eating breakfast earlier than usual, the transition won’t feel so strange for your metabolism. So start putting your alarm on a little earlier each morning, and even if you’re not hungry, eat. You want to trigger your stomach into understanding your new routine and when to expect food.

Don’t snack — If you are a hard-core lover of snacks (even those healthy ones!), then Ramadan can prove challenging. So just like with breakfast, you want to reset your stomach and mind now in the lead up to Ramadan, so try to stick to only three nutritious meals a day. This will help you lose the desire for these little goodies throughout the day, and your body will begin to not to expect them in your routine.

Step away from the coffee — Caffeine withdrawal, it’s a thing. And if you are a: ‘multiple cups of coffee’ kind of person, that headache will feel much worse while you’re fasting if you haven’t prepared your body in advance. If cutting down on your favourite cuppa seems impossible, then start small and work your way up. First, reduce your coffee intake to only one cup a day (somewhere mid-day not first thing in the morning), and maybe even switch to decaffeinated coffee. And ultimately, finish with cutting it out of your day all together.

Stock up on your groceries now  — Prepare now while you are still hyped up and full of energy. Shop and stock up on nutritious foods that can be served at Suhoor or Iftar times so that you’re not so tempted by those hunger driven guilty pleasures later. Plan what foods are best to have for breakfast, find the recipes and stock up on the ingredients, this way you will leave less to temptation and you can make sure that cravings won’t hinder what your body actually needs while fasting.

If you feel that you need help or accountability throughout this Ramadan, and really want to make it your healthiest Ramadan EVER, get in touch with us via email us or call on +9714 344 7333 to see how we can help!



sweat yourself to health!

detox

We are so excited to announce that we finally have our infrared sauna up and running!  For months we have been working hard to bring you transformative infrared sauna services to The Hundred Wellness Centre. Unlike traditional saunas, which operate at extremely harsh temperatures, our infrared sauna is gentle, soothing and it’s therapeutic heat promotes relaxation, detoxification, improved sleep and so much more. Infrared sauna therapy helps you relax and relieves stress while you receive an invigorating deep tissue sweat, leaving you fully refreshed and rejuvenated after each session.

Whether we know it or not, we are exposed to heavy metals on an almost daily basis through pollution and as a matter of modern life, and left undisturbed, these heavy metals can cause illnesses. Sweating is the body’s safe and natural way to heal and stay healthy. Infrared saunas therapy induces a rise in core temperature that then results in a deep, detoxifying sweat at the cellular level, where toxins reside.  Infrared heat penetrates tissue, joints, and muscles to help relieve anything from minor aches and pains, to even more chronic pain conditions. Athletes also benefit from this therapy as it can help speed up recovery time post training, as well as decrease muscle spasms.

As with all of the services and treatments you will find at the centre, we strive to bring our clients the best of what is in the wellness world to help you meet all your health and wellness goals. So, in addition to pairing the infrared sauna therapy with our in-house detox program (highly recommended), we are also offering individual sessions, as well as packages.

 

To learn more or to book a session email or call us today on +9714 344 7333



ramadan (re)boot camp

ramadan

Ramadan shouldn’t be an excuse to abandon your fitness regimen. Whether you are a seasoned fitness enthusiast or have just recently started classes with us, fasting during Ramadan does not need to be the end of your exercise regimen until after Eid!

We want to help you prepare your body for Ramadan and keep your motivation up throughout the entire month! So we have tailor-made a month-long  program of diverse group fitness classes ( you could say our own version of the mainstream “Bootcamps”), with the purpose of promoting the sustainable practice of physical activities during the month of Ramadan and beyond. This program is fun, accessible and fasting-friendly. Join us to prepare your body to stay active while fasting in a safe and supportive environment.
The program outline:

BCA test (body composition analysis) at the beginning of the program to track progress
– ‘Strategic Eating’ A talk by Ryan Penny on how to consciously eat in Ramadan to maintain good health, high energy levels, and even lose weight.
– Eight Super Circuit classes (High Intensity & Fat burning)
– Four Body Weight classes (Moderate Intensity & Muscle sculpting)
– Four Pilates classes (Stretch & Recovery)
– BCA test (body composition analysis) at the end of the program to track progress
– 20% discount on fresh cold-pressed juices.

The all inclusive cost of the Ramadan Package is: 1500AED

Note:

The classes mentioned above will be conducted in different times than current Hundred Wellness existing classes.

Classes will be exclusively LADIES ONLY. The program will start on May 8th and run through until June 8th, with the classes being offered on Mondays, Tuesdays, Wednesdays and Thursdays at 4:30pm.

All classes support a maximum of 8 people. Classes must be booked at least 4 hours in advance.

To learn more or to book your spot, email or call us on +9714 344 7333



forgiveness is a skill

forgiveness

Forgiveness – for·give·ness /ˌfərˈɡivnəs/ the act of no longer feeling anger or resentment towards someone (or yourself).

While we all know the concept of forgiveness, but it can be extremely difficult to really understand it, never mind put it into practice. There are so many layers to it, and many times we make an effort to forgive someone, but then as soon as one bad memory comes up, the anger, hurt and resentment all come racing back, throwing forgiveness right out of the window.

Wasn’t life so much simpler as a child? One ‘sorry’ held the key to fixing everything that was wrong in our world. But we are adults now and that isn’t how it works. However, before you are too hard on yourself, did you know that forgiveness is actually a learned skill? We are not born into the world knowing how to do it automatically, it takes time for all of those negative feelings to process, and that is OK!

Sometimes forgiveness almost seems unnatural, because our internal sense of fairness tells us that people should pay for their wrongs. And one of the hardest thing about practicing forgiveness in our daily lives is that it requires us to confront our feelings toward the closest people to us. It is difficult enough to forgive a stranger we might never see again, but it is so much more difficult to forgive a person we love and trust. So even when you think that you have “Blessed & Released”, and come to terms with what has happened, there are probably still some buried emotions about the event that you have pushed out of your mind that will come out again once something is triggered.

No matter what the circumstances are, and how challenging it can be as a ‘grown-up’, forgiveness really is a gift that you give to yourself. It allows you to return to a peaceful place within yourself. So what do you do when you find yourself struggling with all this? Decide today to do something about it. For example one thing you can try on your own is a forgiveness exercise. The below is adapted from the Stanford Forgiveness Project:

01. Get a paper and pen. Make a list of all the people you feel have wronged you in some way. Write each one down and why it was not not OK.

02. Acknowledge that those things did happen, and that they did hurt you.

03. Make a commitment to do what you need to do in order to feel better.

04. Recognize that your anger is coming from the thoughts that you have about what happened, and your thoughts are within your control.

05. When you start getting upset about those past experiences ask yourself, “What am I thankful for?”

06. Focus your energy into looking for ways to achieve happiness by letting the anger go, instead of using your energy on  re-living the negative experiences over and over in your head. (We call this: Blessing & Releasing).

In the end the best advice we can give if you find yourself still having some difficulty practicing forgiveness, is to please get in touch with us to learn more about our Forgiveness Clinics with Maya Badran and how she can help guide you through all your emotions and help you navigate this tricky skill. Maya is available every other Thursday throughout the month of July and August.

 

 



celebrate earth day.. everyday

earth day

At The Hundred Wellness Centre, our mission is to empower others to live healthier, happier, more intentional lives. Lives where you are consciously choosing the kind of food you eat, who you surround yourself with, how you move your body, and even the things you do in your spare time.

On April 22nd we join people around the globe to celebrate ‘Earth Day‘, but truth be told.. in our little Hundred Wellness world, Earth Day is every single day! Every choice we make as a business and as a team is a conscious one, with the community’s health, and the wellness of the planet in mind.

To show you how easy it can be to do the same, we listed a few small things you can do to make every day ‘Earth Day’:

01. Use canvas or reusable bags – Get yourself some reusable bags and keep them in your car, and the next time you are in the grocery store, simply decline plastic bags from cashier. Scientists estimate that every square mile of ocean contains approximately 46,000 pieces of plastic floating in it. And believe it or not, you CAN make an impact on those numbers by making this small change to your grocery store visits, and encouraging your friends to do the same.

02. Clean your home with non-toxic household cleaners – Most people don’t think of their household cleaners as pollutants. Just because these products do their job by cleaning, it doesn’t mean they aren’t also harmful. So instead of using the toxic cleaners, you can purchase some non-toxic cleaners (we love Ecabiotic), or maybe even make your own alternative cleaners to keep your home safer… and squeaky clean!

03. Learn to love a plant-based diet- Research done by Oxford University shows that when it comes to climate change, following a plant-based diet could cut food-related emissions by 70%. Now we are not saying that you should give up meat completely, but doing your best to lower your intake of animal products is definitely a great start.

04. Buy organic foods and products – According to the Food and Agriculture Organization of the United Nations: “By opting for organic products, the consumer through his/her purchasing power promotes a less polluting agricultural system”.  So when you go to the grocery store or farmer’s market, depending on what you purchase there, you are contributing to the type of agriculture system you want to support. So support a local organic system (like IGRUAE) that doesn’t use synthetic herbicides and pesticides, these chemicals are not only foreign to your body, but also harmful to the water, air and environment too!

These were just a few examples, but there are tons of ways we can make a positive impact for Earth day. If you need more ideas please do get in touch with us and our team will be happy to help!

And this year, as you go through Earth Day, (and the other 364 days of the year) remember to keep this quote in your mind –

“I don’t want to protect the environment. I want to create a world where the environment doesn’t need protecting.” – Unknown



the challenge of motivation

motivation

A healthy lifestyle is a long term commitment, but staying focused and motivated over extended periods of time is not always easy.  So now that you have taken the steps to make changes to start on your personal journey to wellness, how will you stay on track? What is your motivation?

First off to start, it’s important to know that motivation has a natural rhythm with it’s own highs and lows. So the key to staying motivated is kind of like fueling your car.. you don’t need the fuel tank to be full to actually drive you just need to make sure it doesn’t run empty.  Here are a few ideas to think about that we think could help keep you going:

01. Find your motivator: 
What is your goal? Why do you want to get into great shape and/or make a lifestyle change? Know the exact reason you are making changes to your life to have a clear vision of what you want to accomplish in the end.

02. Accountability buddy: Enlist the support of at least one close friend that will be your accountability buddy. This will be the person that you depend on to help keep you in check, and support you to make sure you meet your commitments and goals.

03. Put it on paper: When you write something down it tends to feel more official. Write down your motivator for making these lifestyle changes, and post the note where you will see it. 
Each time you see your note take a moment to visualize yourself accomplishing your goal.

04. Chunk it up: With any goal it is important to set small, realistic, attainable goals. This way, you can check them off once you have achieved them. Not only will celebrating these small successes make you feel great, but small steps add up to big changes, and are less overwhelming than trying to do everything at once.

05. Be gentle with yourself: No one is perfect all of the time, so if you’re having a couple of off days (or weeks) – that’s SO okay! Just pick yourself back up and keep going even if you have to set additional small goals to get back to where you left off.

We hope these ideas help, and always remember that if you need assistance with developing goals, finding motivation, or just need someone to point you in the right direction by providing you with the knowledge and support to help you with your journey, visit our website here to see how our team can help!



painting together | child & parent workshop

child art paint workshop

Join us for a fun bonding opportunity for you and your child! Learn watercolor techniques, and have fun painting and experimenting with art materials to create original artwork together with your little one. Mothers, fathers, grandparents, aunts and uncles are all welcome! All Ages! Join Hosanna Lee to learning the basics of painting in watercolors. Take inspiration from summer fruits & vegetables and apply these skills to draw and paint all kinds of wonderful works of art.

Hosanna Lee is an illustrator/watercolour painter who is currently based in Dubai. She graduated from the United Kingdom with a BA (Hons) in Landscape Architecture, and  loves to illustrate food, recipes, plants, flowers.  All of her illustrations are created by hand, using mostly ink and watercolors.

Where: The Hundred Wellness Centre

When: Saturday the 29th of April

Time: 10am -12:30pm

Fees: 350aed per Adult+Child duo

All materials will be provided.

Limited spots available, so email or call us on +9714 3447333 to book your spots



how to stop feeling so ‘busy’

busy

“Those who are wise won’t be busy, and those who are too busy can’t be wise.” Lin Yutang

We know that life can be busy. There is so much to do, with so little time. We totally get it! Many of us juggle a lot of balls at the same time – work, our health, caring for our families and the list goes on. All of this leaves us feeling that we are always ‘busy’.

How much do you love to have nice little to-do lists organized neatly on post-it notes, with tiny little tasks that can be efficiently checked off? By the end of the day, you feel so happy and in control. Let’s be honest, it seems that most of us like racing against time and being this busy, but at The Hundred Wellness Centre we are HUGE self-care advocates. We believe that caring for your mind, body, and soul is a priority in order to live healthy, happy and purposeful life.  So how does one go about doing this when they are so busy and constantly feeling like they are fighting the clock?

Consider these tips to get you started:

01. Appreciate and schedule time for rest: One of the reasons many of us keep busy schedules is that we fail to recognize the value of rest. But rest is so beneficial to our bodies, minds, and souls. Set aside one day per week for some rest and familytime. Intentionally schedule it on your calendar, and then, guard it at all costs.

02. Cultivate ‘space’ in your daily routine. Take time for lunch. Find space in your morning to sit quietly before starting your day. Invest in solitude, meditation, or yoga. Find opportunity for breaks at work in between projects. Begin right away cultivating little moments of space in your otherwise busy day. Give yourself permission to start freeing up your schedule to give yourself space for your personal needs, and to just BE.

03. Realize that being busy is a choice. It is a decision we make. We are never forced into a lifestyle of busy-ness. The first, and most important step to becoming less busy is to simply realize that our schedules are determined by us. We do have a choice in the matter.

‘Busy’ does not need to define you― ‘UNbusy’ is possible. And it’s really okay to be happy with a slower paced life– so tell us, what is your current mindset around being ‘busy’? And what is one thing that you can do to try and make a positive shift this coming week?



4 reasons you need to try bodyweight training

bodyweight
The most challenging, but important part about getting fit is committing to it. The key is to create a fitness habit that becomes like a muscle—the more you work it and maintain it, the stronger it will get. So clearly if you join a class that is fun, and you start to see/feel the results it will be easier to stay consistent and committed! If this is what you are looking for, then we recommend you try out the latest addition to our class schedule: The Hundred Bodyweight Classes. These high energy sessions are a great choice when it comes to gaining strength, building muscle, and burning fat.. Still need to hear more? Here we have listed 4 great reasons as to why our bodyweight classes should be a key component of your workout regime:

01. There is something for everyone: Bodyweight classes are a great choice because they’re easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure, since bodyweight exercises offer endless ways to do a little more in each workout.

02. Super-efficient workouts: Since there’s no equipment involved, bodyweight workouts make it easy to transition quickly from one exercise to the next, and these shorter rest times mean it’s easy to quickly boost heart rate and burn some serious calories!

03. Injury prevention: Since injury is one of the main reasons why people fall off the exercise “bandwagon”, preventing those aches and pains is a big priority for our team at the centre. The Hundred Bodyweight classes are generally quite safe for anyone regardless of experience, age, or fitness level.

04. Let’s talk results: Bodyweight exercises get results partly because they involve compound movements -which means that you are engaging more than just one of your joints and muscles in each move/exercise. These types of exercises have been shown to be extremely effective for gaining strength and improving performance.

 

Now we do know that how you choose to workout is very personal, and there is no “best way” for everyone.. But our bodyweight classes are efficient, lots of fun and offer a ton of benefits that other forms of strength training cannot match, and the sessions are diverse, and never boring! So if you want to give it a try* (*this is highly recommended) check out the class schedule here and call us on +971 4 344 7333  in to book your first class!



the art of wellness

art hundred

Gym, pilates studio, cafe, art space – all these words have been used to describe our favourite spot in all of Dubai –  The Hundred Wellness Centre. With so many wellness services on offer here, it was important that the space itself reflects The Hundred Wellness Centre lifestyle, and anyone that knows our founder Asma Lootah, knows that this centre brings together two of her passions – fitness and art. On the heels of Art Dubai last week we wanted to turn the spotlight on to our centre, and some of the curated design and art pieces you will see when you visit.  The Hundred Wellness Centre is a hybrid concept born from the perfect union between the love for art & design, and a fully functional fitness center. Tucked inside a peaceful villa in the heart of Jumeirah, every little design and decor detail has been thought out, from the chairs in the waiting areas, to the coasters that you rest your teacup on.. The Hundred is definitely not your average fitness studio. The team here practice a holistic approach to wellness, which means they focus on how the three main areas of your life body, mind and soul –  are connected and how they can be optimized to improve your overall sense of well-being. The Hundred has been painstakingly curated to truly help our clients feel at home – and at peace, while celebrating amazing UAE local talents, and the mere fact that a person can get all of these services within a functional art-centric space is truly unique. Each and every piece of art at The Hundred Wellness Centre has a purpose and a story behind it‘s journey to finally finding its home here, and you can read more on the tales of some of the pieces that are dotted around the space by visiting our website, or the next time you visit just ask one of our team!



free weight loss Q&A session

 

weight loss workshop

Do you feel like you have “tried everything” when it comes to losing weight and keeping it off? Are you frustrated by your lack of energy while you are trying to lose weight? And do you have a ton of questions when it comes to weight loss?  Then we invite you to join us for a complimentary supportive group discussion led by our in-house nutrition and weight loss expert Ryan Penny from The Wellness Brothers, to have all your questions answered.

Anyone looking for support and solid answers in regards to diets, nutrition, weight loss and everything in between is invited to join! So if you are overwhelmed by all the nutrition advice you hear, and feel like you have tried everything and you still don’t fit into your “skinny” jeans, then this session is for you! Sign up to join us (and tell your friends too!) and see what our group weight loss support sessions can offer you.

When: Monday the 27th of March 2017 at 10:30am sharp.

Where: At The Hundred Wellness Centre Cafe.

Limited spots available, so email or call us on +9714 3447333 to book your space.

p.s. If you can’t make it but have lots of questions, call or email us to schedule a private weight-loss consultation with Ryan and get all the answers you have been looking for!

 

 



the hundred wellness day’s schedule

The Hundred Wellness Centre Dubai

 

The Hundred Wellness Day – Saturday
March 11th,  9:00 am – 9:00 pm
Everyone is Invited!

 

For all the classes, workshops and talks advance booking is required by calling +9714 344 7333

 

– Organic produce market with IGR – indoors  – (9:00 am – 4:00 pm)

 

– Pop-up Market  YApparel, Lorna Jane, Wallance and Co, Fitness Fuel, homemade Kombucha and Sauerkraut – Ongoing throughout the day

 

– Complimentary healthy Emirati Brunch ( gluten and sugar free) – On the garden terrace
10: 00 am – 12:00 pm

 

– Free Art Workshop for Children with Medaf, led by Alia Lootah
10:00 am – 11:30 am

 

– Free Indoor Pilates Mat Class (Ladies Only) with Janna Robertson
9:00 am – 10:00 am

 

– Free Hundred’s Body Weight Class with Valentina Cabreira – Outdoors
11:30 am –12:30 pm

 

– Free Ecabiotec talk with Lamis Harib – Indoors
11:30 am – 12:30 pm

 

– Free Pilates Class with Chelsea-Ann Ingledew
12:30 pm – 1:30 pm

 

– Free Body Fat Analysis with Lulu Alarmali
12:00 pm –4:00 pm

 

– Free Super Circuit Class (Ladies Only) with Valentina Cabriera – Indoors
2:00 pm – 2:45 pm

 

– Free Forgiveness Clinic with Maya Badran – Indoors
4:00 pm – 5:00 pm

 

– Free Yoga Class with Charity Adams – Outdoors
5:15 pm – 6:15 pm

 

– Free Film Screening – Outdoors in the gardens
7:00 pm – 9:00 pm

 

For full details on all the activities click here. You can also drop us an email with any questions you may have. Don’t forget to tell all your friends and family, and follow the hashtag #thehundredwellnessYAY

 



a day for wellness’ sake

 

 

balloons

We are dedicating Saturday, March 11th to all of you.. our community! We have carefully curated a fun-packed Wellness Day, and we are inviting everyone to join us at The Hundred Wellness Centre as we celebrate the start of Spring and devote an entire day to living our healthiest happiest life.

Given how important awareness is to our health and wellbeing, our mission on this day is to look at some of the different aspects of wellness in a fun and interactive way. From what we put in our bodies to how we feed our minds and spirits, each session and activity is designed to give you accessible and actionable steps to take back to your everyday life. We all want to live our healthiest, best life and our Wellness day will help you set that foundation. If you take a peek at what is on our calendar of health-focused workshops you will find:

– A children’s art class with Medaf that will be led by Alia Lootah (2 hours) – This exciting workshop will bring together the creative energy of nature into the little ones own canvases. Learn the basics of colour mixing, perspective and live drawing. We will look into the grass, trees and the sky for inspiration! Children from 5 to 13 can join in.

– An informative talk about creating a healthier environment at home with Lamis Harib – Lamis will introduce visitors to Ecabiotec products, and will discuss why Ecabiotec is set up in the Middle East, and the importance of the ‘Made In UAE’ value as a local company. She will also explore the difference and change it’s values will bring, as well as awareness on toxins in disinfectants from a health & environmental perspective, which is core to The Hundred Wellness as a mission as well. A selection of products will be available for purchase.

– A therapeutic ‘Forgiveness’ clinic with Maya Badran – This session will emphasize the importance of forgiveness as a preventative therapy and as an empowering tool to improve one’s mental and physical wellbeing, and how subconscious negative beliefs and negative repetitive emotions can cause illness in the body and how practicing forgiveness can eliminate the negative feelings so that a person can feel happier and healthier.

– An Asana Yoga session with Charity Adams – Charity’s Asana classes emphasize the connection with the breath and body in addition to proper alignment and acknowledgement of one’s own limitation. She believes in the beginning yoga can be a physical practice but with sincere commitment you can cultivate freedom within the body leading you to deeper meditative practices.

And tucked in among our complimentary Wellness Day workshops and talks there are plenty of other activities to participate in during the day depending on your interests – here are a few that might catch your eye:

– An indoor local, organic market with freshly harvested produce from our partners IGR (Integrated Green Resources UAE).

– A complimentary (sugar free – gluten free) healthy brunch, featuring local Emirati specialities, courtesy of The Hundred.

– Free outdoor and indoor fitness, Pilates and ladies only classes run by our highly skilled trainers will be running throughout the day, and everyone is welcome to join in.

– For those about to embark on a new plan to get fit or improve their health, there is an opportunity to have a free body-fat ratio analysis consultation with Lulu Alarmali, one of our in-house nutritional specialists. Lulu is offering body fat analysis consultations that would take 15-20 minutes, and afterwards she will give a brief explanation of what the individual’s body fat distribution indicates. If a meal plan or supplementation is required to target specific areas or for overall fat loss, an appointment to follow up can be booked. (Early bookings required and spots are limited so please email or call us on +9714 344 7333 to book.

– In collaboration with Loco’motion there will be an evening screening of the multi award-winning movie, “Happy” –– from Roko Belic, director of the Academy Award-nominated “Ghengis Blues” –– in The Hundred’s beautiful gardens. The uplifting movie explores the nature of happiness.

Additionally, there will be a range of pop-up shopping opportunities, ranging from homemade Kombucha and Sauerkraut made by our founder Asma Lootah, fitness apparel for yoga and active lifestyles from Yapparel and Lorne Jane, handcrafted locally-made candles with a touch of luxury by Wallance and Co, to natural nutrition and performance supplements from the FitnessFuel Company, and experts will be on hand to answer questions.  

This is not just a party, it’s community, education, creativity and a way to bring together like-minded people to give back, and take action on important wellness issues! We look forward to welcoming you all, and making this a day to be remembered. You can find the schedule of activities and their timings here.  If there is a certain activity that you don’t want to miss, drop us an email or call us on  +9714 344 7333 and we will make sure to secure your spot!

p.s. To keep up with all the updates on our Wellness Day, follow the hashtag #thehundredwellnessYAY on Instagram!

 



meet our visiting teacher – Chai

pilates

This month we have a visiting teacher from South Africa. Chelsea-Ann, better known as Chai, studied Psychology, Drama and then Education. She specialised in physical theatre and choreography. It was during this time at Rhodes University that she qualified as a BASI (Body Art and Science) Pilates instructor as well as completing the Gyrokinesis course.

With a passion for movement and teaching, Chai loves the creativity required for teaching children Pilates and offers private Pilates for children.

As an enthusiastic triathlete, it is her knowledge of the inter-relationship of body and mind that allows her to incorporate the most applicable exercises and movements to enhance your physical capabilities. Chai feels that nothing is more rewarding than watching you on your way to reach your goals.

Chai will be teaching at centre from the 9th till the 20th of March, and might make the move over from South Africa to join our team afterwards! So lets all give her a big warm Hundred welcome! For more information on how to book a class or session with Chai during her visit, please email or call us on 04 344 7333. And of course as always we look forward to your feedback after taking a class 🙂



get some breathing space with Hatha Yoga

hatha yoga

We are happy to welcome Charity Adams and her Hatha Yoga classes to our class schedule as of March 6th. Charity was introduced to yoga in 1996 shortly after her arrival in New York City.  It quickly became the one constant in her life in the hectic world of fashion.  She credits her love of the practice to two early teachers, Amy Ippoliti and Paul Dallaghan.  By a chance reconnection with Paul more than ten years later she was inspired to delve deeper into her practice and completed her teacher training with him at Centered Yoga Thailand, where she continues her education in Pranayama, Asana, and Philosophy.

Asana is the movement aspect of a Yoga practice and Charity’s classes emphasize the use of breath to release and strengthen in addition to appropriate physical alignment, all of which will lead to a cultivated freedom of body and mind. Students quickly realize the greatest tool to ease the stress of daily life and one that is readily available is the breath.

If you are looking for a little more breathing space and time to practice your mindfulness we encourage you to join one of Charity’s classes, you can see the schedule here



consistency is key

consistency

“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor,” Joseph Pilates

If you joined us in our last talk by Ryan Penny, you heard how consistency is critical if you want to make a new habit stick. Habits are powerful, and they can be challenging to make or break, but if you can gain control over your habits — both positive and negative — you can raise your health and wellness to a whole new level.

It has been said that it takes anywhere from 21 to 40 times to turn a new behavior into a persistent habit. In other words, when you are trying to create a change in your overall health you are not going to be able to do that overnight, consistency is the key and that will take some time and work.

First, hold yourself accountable to your new chosen activity. Don’t fall into the trap of instant gratification. Trying something three times and saying it didn’t work is never the answer. In the wise words of Joseph Pilates the founder of the Pilates method: “In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you’ll have a whole new you!” 
 
This concept can be applied to anything really. So any time you start something new, challenge yourself to make it happen 30 times. Don’t pressure yourself into thinking that you need to do all 30 sessions immediately because doing that will only lead to a burn out. Slowly build on the activity one week at a time, and as the days go by you will see the positive changes and you will be rewarded with the results.

At The Hundred Wellness Centre we strongly believe that your wellness and the quality of your life are worthwhile journeys to work on, and our team are here to support you! Take one small step at a time, be consistent and we are sure you will be successful in finding a healthier, happier you.

 



gyrotonic | Andy Murray’s secret weapon

gyrotonic

 

 

The Dubai Tennis Championships are set to begin in just a few days, and the world’s top tennis players have been gearing up to battle it out on our sunny courts. Granted there are many amazing players participating in the championships, but it is no secret that over here at The Hundred Wellness Centre Britain’s #1 player Andy Murray has our vote! Aside from working on his serve, there’s been lots of press coverage about how essential the Gyrotonic Method has been to his tennis training. Last year before the 2016 tournament, Andy visited our centre multiple times to privately train on our Gyrotonic expansion system.

“Gyrotonics has made a huge difference to my life, actually. Not just my tennis but to what I can and can’t do. I still do Pilates, but a lot of it is straight lines. With Gyrotonics there is more twisting and turning, the kind of movements I use in tennis.”– Andy Murray

The “Gyro”, as aficionados call it, originated in the 1980s when Hungarian ballet dancer Juliu Horvath began developing a system to help him recover from injuries. The result is a complex-looking piece of equipment – with weights, pulleys and a web of inter-connected ropes – designed to help users perform controlled spiraling movements to help keep their joints loose and flexible.

Currently The Hundred Wellness Centre is home to the only Gyrotonic expansion system in the UAE. We sat down with Mara Tataki our in-house Gyrotonic teacher to get to know more about her and the system itself:

– Hi Mara, tell us a bit about yourself and how you started in Gyrotonic training? 

As a dance instructor and dancer myself, I have always been interested in studying about techniques that prevent injuries and help build a lean, strong, and super flexible body. I first heard about Gyrotonic from a fellow Pilates instructor during a workshop; her description was captivating “It is amazing, even deeper breathing and fluid movements, oh, it makes you feel even better than Pilates!” but what really caught my attention the most was her face while she was talking about it.. she was glowing. During that period in my career I was still looking for “the best thing” to deepen my knowledge about movement and there it was! I spent one year in New York, studying about Gyrotonic and it was truly the answer to my quest!. I have not stopped since, it is the love of my life, and I have not felt better!

        – Briefly can you tell us what the Gyrotonic expansion system is?  

The sentence that Juliu Howarth -founder of Gyrotonic Expansion System- uses to describe his Method is “The Art of exercising and beyond”. I must say that however vague this description may be, Gyrotonic DOES GO BEYOND! Not only is it exercising in a way that strengthens and stretches the muscles, tendons, ligaments and fascia (aka myoskeletal system), but at the same exact time, during a workout, all internal systems of the body (nervous, cardiovascular, respiratory, lymphatic ) are equally activated in the process of restoring internal communication for a totally rejuvenating experience within a simple 60-90 minute workout. I have tried all types of exercise methods, and this is the only one that achieves a holistic effect to the entire body.

– What can people expect from a session on the Gyrotonic? 

This question is probably the trickiest part of all. How can you describe what a child feels while playing out in nature? It is not just a simple dimension of exercising, it is so much more! While Gyrotonic does use weights you won’t feel the “burn” and this is so much healthier as both agonist and antagonist muscles work together at the same time. The body will feel like you’ve been on a long and intense swim but you are not going to feel sore afterwards, it feels more like you went for a great massage session, and the changes in your posture and quality of movement are in most cases is eye-opening just after one session!

– Ideally how often should you perform these workouts? 

If It was up to me I would ask my clients to come in every day of the week and it will literally transform not just the body but the person as a whole in 3-5 months’ time. But being realistic, 3 sessions per week with a 5 minute homework exercise can yield fantastic results very soon too. However if you are short on time, practicing twice a week is a good option, and a person can definitely experience results within 3 months time, while what I call the “transformation” may take a little longer. For people who are already actively practicing sports or exercising with different techniques during the week once a week is adequate. However the most important element for your training regardless of how many times a week you come in, is: consistency, consistency, consistency!

– Who can benefit from the exercises, and what are the top benefits if you keep it up? 

Gyrotonic is literally for everyone! From a health compromised person suffering from issues related to the nervous system, to a top athlete that wants to take his/her performance to a new level, Gyrotonic is not just another exercise, it is THE VEHICLE that will take you to were you want to be inside your own body, healthier, stronger, and happier. You might be thinking “yeah right..” but I have personally witnessed with my own eyes people changing, looking younger, taller and more beautiful! When I returned to Greece from NYC my friends were astonished…I was taller and my dancing was even better than before…how could it not? It felt like I was dancing on the clouds!

– What do you personally love about Gyrotonic? 

The amazing sense of freedom and joy of the movements that go way beyond strength, stretch and control. It makes me feel like I can do literally everything bigger, better, easier, with laser-accuracy and minimum effort… and on top of all that… it makes you feel like you are 15 years old again!

Well, reading all of this, it is no wonder that Andy Murray is so obsessed with Gyrotonics – with all of its relaxed swoops and yogic breathing, it must be the most relaxing yet effective part of his training routine! If you are interested in trying out the Gyrotonic with Mara for yourself, drop us an email or call on +971(0)4 344 7333 to book a session and get ready to dance on the clouds!



love is an inside job

Love

 

Welcome to February the month of EXTRA love! Where the cards get bigger, heart-shaped balloons fly around, and people start getting ready for that special day on the 14th! Whichever way you choose to celebrate Valentine’s Day, we invite you to consider that this is actually the perfect time to fall in love with YOURSELF!

So many of us are programmed to constantly be taking care of others. We say there isn’t enough time to concentrate on ourselves, or that it would just be an unnecessary indulgence. We don’t make caring for ourselves a priority, but at the end of the day the best thing you can do for yourself and for all the people you are care about is to practice some serious self-love. So this month we are challenging you to show yourself some more self love, and to kick-start this challenge, we have put together a list of 28 small ways/ideas for you to do every single day over the next 4 weeks:

01- Take 5 minutes to stretch before getting out of bed and starting your day.
02- Eat your lunch away from technology.
03- Drink warm lemon water when you wake up in the morning.
04- Get some alone time—even if it’s 10 minutes.
05- Drink 8 glasses of water.
06- Take time to reflect, and meditate.
07- Do something that is purely for you (spoil yourself).
08- Move and stretch your body in a mindful way.
09- Turn off social media for the day and savor your real relationships.
10- Swap out a toxic beauty product for something clean.
11- Try out a new workout.
12- Spend an hour reading your favorite book.
13- Write a gratitude list.
14- Go for a walk without technology and reconnect with nature.
15- Make a list of 10 things you love about yourself.
16- Replenish you body and have a healthy smoothie or cold-pressed juice.
17- Give your mind a workout and do a crossword puzzle.
18- Write in a Journal.
19- Get in bed without your phone by 9 p.m. and get a full night’s sleep.
20- Go a whole day without any artificial sugar. You got this!
21- Book yourself a massage or a spa day.
22- Indulge in your favorite home cooked meal.
23- Reduce your stress and color.
24- Add something green into every meal or snack.
25- Book a coffee date with a friend, and don’t talk about how busy you are.
26- Take a nap.
27- Touch base with your new year goals. What small step could you take today?
28- Buy yourself some flowers.

Go ahead bookmark this post, and after the month is over, write down the practices that felt best to you and do your best to continue those throughout the year… And don’t forget to let us know how it goes!



Art & Nature: A painting workshop for children

Art workshop

What?

Talented artist Alia Lootah will lead an exciting workshop for children aged 5 to 10 years old that will bring together the creative energy of nature into the little ones own canvases. Learn the basics of color mixing, perspective and live drawing. We will look into the grass, trees and the sky for inspiration! Materials will be provided. Hope to see you there!

When?
Saturday the 18th of February 2017 at 10:00am – 11:30am
 
Where?
Cost?

170aed per child

RSVP is essential and spaces are limited. To book your spot, please contact us via email at info@thehundred.ae or give us a call on +971 (0)4 344 7333


Medaf Creative Studio + Art Spaces aims to ignite the curiosity and creativity of the innovators of tomorrow; through multi-disciplinary art practices targeted to build and develop the skill set of children and young adults.

Alia Hussain Lootah is a full time artist and alumni of Salama Bin Hamdan Emerging Artist Fellowship. Finding her passion in 2011 in the arts, she hopes to pursue a sustainable future as a multidisciplinary artist. In addition, she donates her time to working with children to help them learn through art. She worked with children in in Kalmiai Center for the hearing impaired, and found a great connection between her and the kids. Lootah is also an avid painter and drawer; brush and color are the ideal media for releasing inner struggles and deep emotions.


unplug and reconnect

reconnect

 

We live in a world where everything is just a click or touch away – we communicate, share photographs, pay bills, and even shop with a touch of a button! This digital era has surely made our lives easier, but at the same time, the growing dependency on our gadgets and apps has taken its toll on our health and relationships.

Tell us, when was the last time you disconnected from your mobile devices and enjoyed some good old-fashioned, face-to-face social interactions, or went for a few hours of uninterrupted silence without reaching for your phone? If it has been so long that it’s hard to even remember, then this post is for you!

Technology in many ways brings us together and helps us stay close to people, but it also doesn’t hurt to sometimes step away from it and take a break to remind ourselves that life is moving by so quickly–things are happening offline in the here and now and we need to pay attention.

So here is what we are proposing: Go social-media free for a day. Start by turning off all the phone notifications and emails for your social media apps, and move your social media apps to a folder on your phone called “Unplugged”. Choose one time (or two) during the day to check in with the digital world. Once you’ve started to wean yourself from scrolling aimlessly through Instagram, Facebook, Pinterest or Twitter, go completely social media-free for one whole day (probably a day in the weekend would work best).

Now fill your time offline with meaningful things that maybe you haven’t been able to do lately. Take a walk on the beach, arrange a coffee with an old friend, or read that book you have been saving for when you had the time to focus. The possibilities are endless, and you’ll be less tempted to spend time scrolling through social-media when you have other activities to look forward to!

The idea is to reduce stress, slow down from all the “busy-ness” and focus on real life by engaging in social interactions in the real world, rather than on virtual platforms. Over the next month use your times of connectivity on purpose, and step away from social-media to reconnect with your family and friends to create new memories without all those fancy filters.

Have you gone social-media free for a day or longer? If so drop us a note below to let us know how it went and what you learned from the experience!



7 lessons I learned from running my first half marathon

Asma Running Half Marathon 

Well this came along quickly didn’t it? It feels like it was just yesterday that you signed up for the Dubai Marathon, and you promised yourself that you would run miles and miles whilst training in the gym every day turning yourself into a well oiled running machine. So… how did it go? If your answer is “not quite as planned” don’t worry, lots of first time runners feel exactly the same way.

Last October I ran my first half marathon in London, and before you hit the start line on Friday I wanted to share some of the lessons I took away from my experience of running in a race:

01 Stop comparing yourself to anyone else
Do not compare yourself, your endurance, your time, or your training to ANYONE else… and… Don’t Panic!! Trust me when I say that before any race everyone is a little bit nervous. I know I was!  It is normal because you are about to do something that is pretty amazing, probably harder than anything you have done before and these feelings of worry and fear will later translate into feelings of pride and achievement. 

02 Fuel and hydrate properly
Nutrition is really the foundation for performance and recovery, you can’t complete a marathon without fuelling your body correctly, and hydration is a careful balance of drinking the right amount and replacing what you need. Remember, your body is your home base for life. So fuel it properly by eating healthy, hydrating and supplementing wisely. One supplement that I take daily without fail is immune 360, it supports my immunity all year long and is a key to staying healthy.  I am always conscious of my diet and was even more so leading up to the day of the run. During my training I would regularly seek out advice from my team at The Hundred Wellness Centre and one of the best tips I was given was from Dr Sean Penny. Sean told me to prepare my favourite lean95 shake with one ripe avocado 1.5-2 hours before the race, preparing the shake this way meant I had a tremendous power boost of energy due to the shake being packed with lots of easily absorbed good stuff including healthy fats and amino acids ( I highly recommend doing this!)

03 Listen to your body
During my training I diversified how I prepared and moved my body, and my team at the centre emphasised the importance of stretching, warming up my muscles, as well as using a foam roller. I added Pilates into my training rotation to help balance things out in my legs and help with my alignment. Joint mobility, improved flexibility, body awareness, and of course a strong core, are just a few of the ways that Pilates can help with running.  

04 Mental strength is just as important as physical strength
During my rigorous training schedule I recognised the importance of mind over matter. I repeated to myself how strong I was, and how I’ve endured harder things in life than running.  I love the feeling of putting my mind to something and accomplishing it. We all do this on small and large scales every day, but it had been a while since I set out on such a major goal that was so outside my comfort zone, and I learned a lot from the experience and will carry forward the importance of consistently challenging myself. 

05 A good pair of shoes and watch your pace
Do not EVER run a race in new shoes! For the best fit and the most comfortable running, match your foot type (yes there are many types of arches) to the shape and components of your running shoes, and the best way to do this would be to go into a running store and have a proper fitting. When we come to the issue of “pace”.. Here are my thoughts: Don’t go out too fast. You will be tempted. Resist. Don’t do it! Setting the pace for your run is a process that starts in training. It depends on your race type, goal times, current fitness level… the list goes on. My best advice here? Aim for a steady rhythm the entire race. Wearing a watch really helps with keeping track of your pace, and for long distance races like the half marathon I find it is best to break down the race into manageable chunks. 

06 An AMAZING playlist is a must
I know that some people like to run without music to get “in the zone,” but not me. I feed off lyrics that are uplifting and empowering. Truth be told sometimes I run listening to one song on repeat! TrailMix Pro is an amazing app that actually syncs the music to match your steps seamlessly. It has other great features as well so I highly recommend giving it a try. 

07 Recovery time
You did it! The race was successful, but once you reach the finish line, it isn’t quite over yet…Recovering from a marathon is a critical step that runners often neglect. First off, grab some water and hydrate! Your body also needs fuel to repair your muscles right after your race, so that is when I take peac which provides easily absorbable amino acids without overloading or excess calories and Microhydrin to help boost the muscle repair! One other thing to try (I love this one!) is Epsom salt baths for their restorative benefits—soaking in the magnesium rich salts can reduce inflammation and helps restore electrolytes to your muscles.

In the end, I wouldn’t trade the experience I had training for and then running my first half marathon with anything! It truly feels like such an accomplishment to cross off my personal achievement list. Overall, I became more in-tune with myself on a new level, so if you’re getting ready to get out on Friday and run in the marathon I hope these tips help you! Good luck, and once you are done we would love to hear about your experience!

 

 

 

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sustainable weight loss: “only two words really matter”

 

unnamed

You are invited to join us for a complimentary talk and Q&A session focused on the benefits of sustainable weight loss, and how to achieve them. Discover the two essential components of any successful weight loss plan and take advantage of this opportunity to learn how to lose weight and finally keep it off.

On Monday 30th of January at 10:30am, Ryan Penny will host an insightful free talk centered on sustainable weight loss and it’s benefits at The Hundred Wellness Cafe.  Enjoy a complimentary cup of our new detox and weight loss tea whilst Ryan reveals the two essential components to losing weight and keeping it off once and for all! In this session we will also learn what the plan involves, and how when it is done right, losing weight can postively affect your health, and overall wellbeing. Don’t miss it!

RSVP is essential and spaces are limited. To book your complimentary spot, please contact us via email on info@thehundred.ae or give us a call on +971 (0)4 344 7333

We look forward to welcoming you on the 30th.

Find out more about The Wellness Brothers’ services at The Hundred Wellness Centre here and here.



hitting the reset button

The Hundred Wellness Center

It’s a brand new year, and after days, (or weeks) of indulging in sugar and rich foods, combined with a lack of exercise or time to take care of yourself, it’s no surprise that you are possibly feeling a bit out of sorts. To help you get back on track we asked our team members to give us some pointers to help jump start the process of getting you to your best health and vitality in the new year.

To start off, the best first step, would be to give your body an opportunity to heal it’s digestive tract by taking a break from all forms of sugar, dairy, and gluten for 30 days. This may sound hard, but it is so worth it and we can help! Eliminating these foods actually is the cornerstone of the very successful ‘Down-Size-Me Diet Plan’ which was developed by Lifestyle Consultant/Weight Loss expert Ryan Penny, and his brother our in house Homotoxicologist and Homeopathic Practitioner Dr Sean –  The Wellness Brothers. This plan is offered at The Hundred Wellness Centre, and the brothers are on hand to personally support you in achieving your weight loss and wellness goals, while creating programs that fit comfortably into your lifestyle. And with the plan being built on a foundation of solid science and common-sense it ensures that cutting calories and improving health, does not involve a total restriction of the foods you enjoy!

Next we would encourage you to move your body in mindful ways – as much as we are told by mainstream media that the new year is the best time to start a hardcore exercise program, it’s really not! While getting back on track, your body will be much happier doing more mindful exercises like Pilates, Yoga, Gyrotonic Expansion, or even our Super Circuit Classes – all of which we offer in many ability levels at the centre! If you are not sure where to start, give us a call or visit us and we can help guide you to the program that best suits your needs.

While the idea of a new year brings on the excitement of being able to start fresh, it also comes the pressure of keeping up with everything that comes your way. Our advice? Slow down – Prioritize. Have less on your schedule. Move your body. Go to bed early. Read a book. And allow yourself the space and time to reconnect to what nourishes your mind, body and soul. 2017 is waiting, and every step you take to move forward is essential, so get in touch to find out how we can help you make this your best year yet!



finishing 2016 strong

 

Asma 2016

It surely has been an exciting year for all of us at The Hundred Wellness Centre and the whole world that is for sure – so a heartfelt “thank you” filled with gratitude is in order! Over the past 12 months, our team has grown, we have added additional wellness services and new classes, we conducted more free talks and events to bring our amazing community together, in conjunction with The Wellness Brothers we facilitated the successful Sheikh Majid Weight Loss Initiative, we held our weekly Saturday organic market with IGR |Integrated Green Resources UAE, our logo has been revampedI fulfilled my dream of running the London Half Marathon and I was honored to be invited by Dr Jill Biden the US second wife on her last visit to the UAE, to deliver a special speech to students in celebration of International Women’s Day, and these are just to name a few!

We are now at the point in the year when everyone has their New Years resolutions ready to go, however I am not a big fan of writing New Years resolutions as I feel they are challenging to maintain. I believe in setting conscious sustainable long term goals. What I normally do by the end of each year is write a list of what I want to achieve in all areas of my life to set my intentions for the new year, and gain more clarity and direction.

So if your goal is to lose weight (which most people have on their list), and live a healthy lifestyle, then begin with small steps, rather than going full fledge in January or deciding to go Vegan! Do something everyday towards your goal, even if it is simple, and set dated milestones. It also helps to have an accountability buddy, so you can encourage and keep eachother on track. Most importantly be conscious and serious about any changes you want to make in your life. Another end of year list I write is a gratitude list. I reflect on all the good things that have happened to me over the year and give thanks.

On a slightly different note, I have noticed that lately alot of people have taken to social media expressing how 2016 has been a tough year. I say let’s change that energy! Let’s look at what went well, fully aknowledging that we can perceive something as bad, but still know that in the long run it actually is always good for us, no matter what it was. I once read something that really stuck with me, and that is: when a flower dies, it makes space for a new one to grow. I want to invite you all to join me, and work on changing your perceptions in the coming year. Make it a habit to write three new and specific things daily that you are grateful for, and see for yourself how this small exersize changes the way you too can look at things…

So as 2016 comes to an end, lets agree to consciously ring in the new year with some great intentions and goals, and remember above all else to LOVE yourself! From me and the The Hundred Wellness Centre team, we wish you love, happiness and health in the new year. And remember we are just next door, ready to extend our knowledge and expertise to help you live your most healthy happy life.



small gestures, big impact

kind

Being kind is a wonderful experience. When you are kind to others, you feel good as a person — more positive, optimistic, and happy! Did you know that when you are kind it actually triggers physical and psychological responses with the most obvious response being the ‘feel good’ sensation, better known as the “helper’s high”!

So when you do something good, your body rewards you by releasing endorphins. These ‘happy hormones’ create the feel good experience, and the person who receives a kind act experiences the ‘feel good’ response too! Who can deny that it’s really nice when someone randomly smiles at you, thanks you, compliments you, or even helps you in some small thoughtful way.

And while we may not get any snow in Dubai, there is definitely something magical about this time of year. With the spirits of community, gratitude and generosity that are deeply rooted in our UAE culture, it could be the warm fuzzy feelings that we get when we are gathered with those we love the most, or when we are feeling the power of giving without expecting anything in exchange. If we open our minds to the opportunities, we will find that there are so many small ways to consciously practice kindness, spread happiness and create joy all around us.

With Giving and Charity playing such important roles in the holiday season, we have decided to step up our efforts to encourage more conscious acts of kindness and generosity within our community. Starting December 19th stop by and join our team at The Hundred Wellness Centre as we help to pay it forward! Let’s all work together to simply be kinder, happier human beings while we brighten someone’s day.. And who wouldn’t want a little bit of a “helper’s high” too?



celebrating our diversity, 45 years and counting!

 

Truth be told, December is pretty much our favourite month of the year. The weather of course is a BIG plus,  but what makes it special for us, is that it kicks off with a whirlwind of activities and excitement for – you guessed it – our beloved UAE’s National Day! This year, leading up to the 45th National Day, we have been reflecting on the powerful open letter penned in November by HH Sheikh Mohammed to mark the “International Day of Tolerance”. With a deep understanding of the importance of equality and acceptance, HH addressed all the residents of the UAE saying:

” Our pride stems from the fact that we are a country where everyone thrives equally regardless of their differences, with true love and acceptance: a country where people live and work harmoniously”

We are proud to say that this diversity and acceptance is deeply rooted in our culture at The Hundred Wellness Centre. We have worked diligently, and consciously, to cultivate the perfect balance of support and inclusiveness within our community. Coming to us from all corners of the globe, our team boasts 10 different nationalities. Working side by side, and bringing together all our different backgrounds and perspectives, we continue innovating and helping people on their journeys to health and wellness. With the advantage of being located in UAE, and because of the nature of our business, we are able to attract and empower passionate people from all walks of life, who want to make a difference in the world through their work. WE at The Hundred are proof that together, communities are happier, healthier, and stronger.

We asked some of our team members to share what they love about the UAE, and as you will see their answers below are just as diverse as they are! Join us in celebrating our amazing country by leaving us a note letting us know what you love most about the UAE!

 



Special Free Event: Super Mum – Learn how to boost your family’s immune system

 

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You are invited to join us for a complimentary talk and Q&A session centered around boosting your family’s immune system during flu season with The Wellness Brothers’ Ryan Penny. Discover invaluable tricks and tools to keep your family healthy, in the most natural and non-invasive way possible…

On Monday 28th of November at 10:30am sharp, Ryan Penny will host a unique, free event centered on boosting your family’s immune system at The Hundred Wellness Cafe. Enjoy a complimentary, immune system-boosting lemon and ginger cold-pressed juice shot whilst Ryan shares his invaluable wisdom – from the basic functions of the immune system, to the importance of good nutrition (and what that involves exactly) and the benefits that supplementation could provide you and your family with. We will also explore how you can prevent the overuse of antibiotics by distinguishing between viral and bacterial infections, as well as a supportive plan for treating common colds and flus with natural medicines. Don’t miss it!

RSVP is essential and spaces are limited. To book your complimentary spot, please contact us via email on info@thehundred.ae or give us a call on +971 (0)4 344 7333

We look forward to welcoming you on the 28th.

Find out more about The Wellness Brothers’ services at The Hundred Wellness Centre here and here.



Holly Hollywould shares her DNA testing experience | DNA Testing at The Hundred Wellness Centre

Last week she interviewed our in-house homeopathic doctor – Dr. Sean Penny, and this week she is back to share her experience of DNA testing at the Hundred Wellness Centre. Read on for Holly Hollywould‘s full feature below…

Holly Hollywould DNA testing

When I first learned that The Hundred Wellness Centre offered DNA testing my inner geek almost exploded. Already a regular at 53b Street Jumeirah for Super Circuit workouts and Pilates, I was so excited to dip my toes into this mind-blowing wellness tool I’ve heard so much about. DNA testing used to be reserved for the likes of celebrities, athletes and millionaires. Like most cutting-edge health tools. So I was surprised to learn that for around 1600 shiny dirhams I could get my own piece of the pie… And it was worth every dirham.

I booked in for the DNA health and DNA sport tests recommended by The Hundred Wellness Centre’s resident homeopathic doctor, the lovely Dr. Sean Penny. I wasn’t really sure what to expect: Did I need to fast? Have blood drawn? I was clueless… And extremely happy to learn that none of these were necessary. I simply had to scrape the inside of both of my cheeks for 60 seconds with a q-tip. 2 minutes total. It wasn’t the most pleasant thing in the world, but far easier than I was expecting. I did that and then the tests were sent off to the specialist lab in South Africa.

Since then, two weeks have passed and we have the results. These were emailed to me by Dr. Sean’s nurse, who arranged a one-hour consultation to go over them with me in person. I’m thankful for this because the results are a little confusing for mere, non-doctor mortals like me. And although I could already decipher some things from the extensive document, Dr. Sean’s input was crucial.

The bespoke DNA report comes with easy-to-read markers; these flower-like symbols show you the level of your specific genotype’s impact. The more “flowers” you have next to something, the higher the negative impact. There’s also a special little green flower that denotes a beneficial impact – but sadly I did not receive a single one of these in my report. My parents have a lot to answer for… But jokes aside, there’s honestly nothing scary about the report. Where I have a high impact flag there is also a friendly note about how to address and fix/help this, and this, together with Dr. Sean’s expert advice makes me feel very in control of my health. Which is the best feeling. I also feel incredibly knowledgable about it now, which is another amazing feeling. And it’s important right: To know what’s going on inside your body and understand the best ways you can help yourself to live a long and happy life? Health is wealth people!

Holly Hollywould DNA testing

So, Dr. Sean and I meet to go over everything at his office inside The Hundred Wellness Centre. He tells me not to worry, that overall my reports were good, that he’s already taken the time to devise a tailored supplement and lifestyle plan for me, but that first he will go through each section in the report. Explaining what the genes are, what my individual codes mean, and how this is negative or positive: And most importantly – how we will turn negatives into positives following this meeting.

This is a totally engrossing, hour-long consultation. It’s absolutely fascinating and it’s all about you: Totally 100% all about you – your DNA, your health, your treatment plan. I will share some of the highlights from my DNA health report and consultation with you now so that you can get a feel for what to expect…

The first thing screened in the report is lipid metabolism. This is all to do with heart health, which is affected by a complex balance of environmental, dietary and genetic factors. Certain genes influence LDL and HDL cholesterol. LDL cholesterol is the bad guy and HDL cholesterol is the good guy. If you have genotype results that could lead to a higher LDL (bad) cholesterol or lower HDL (good) cholesterol – this is associated with a higher risk of heart disease. I don’t have any big markers in this section, so it’s something Dr. Sean and I don’t need to focus on.

Dr. Sean then takes me through the methylation section. In layman’s terms, methylation is basically the process of DNA repair: certain vitamins (including folate, B6 and B12) help us make new DNA for cells that are constantly growing and renewing themselves. So it’s an ongoing process – and it’s crucial to your overall health. Some genes help this process, and some genes hinder this process. Unfortunately I have a few shady guys… Dr. Sean explains that my ‘CC’ gene result for one marker is associated with decreased enzyme function. So I need to increase my folate (which helps turn DNA on and off, and also helps with the repair of them), as well as B2, B6, and B12. We discuss foods rich in these vitamins and Dr. Sean mentions that he’s devised a supplement plan for me also – since it can be hard to get all you need from food in today’s modern age, especially in a place like Dubai.

Thanks to another genotype (‘GG’) I also have an increased risk for the development of premature coronary artery disease (CAD) and neural tube defects (NTDs) when cobalamin (vitamin B12) is low. As such I need to make sure I have adequate intake of folate, vitamin B12 and vitamin B6. As with the previous issue, I can increase this via my food: Opting for organic, local produce that’s rich in these vitamins such as kale (folate), fish and shellfish (vitamin B12) and bran (b6). And I will also supplement these using Solgar products as per Dr. Sean’s prescription.

My first three “flower” marker appears in the methylation section too. This signifies a ‘high impact’ and it’s for COMT, which helps control the levels of certain hormones and is involved in the inactivation of catecholamine neurotransmitters (dopamine, epinephrine and norepinephrine). Don’t worry if you’re left scratching your head – I was too. Basically my ‘AA’ variation for COMT means that I have a 3-4 fold reduction in the methylation (remember: DNA renewal) activity of the COMT enzyme. So I am not very well equipped to renew that DNA in my cells as they replenish. This is associated with an increased risk for breast cancer. I found this quite shocking because breast cancer doesn’t really run in my family at all – but it just goes to show: It’s not necessarily about your parents or grandparents, it’s about your individual genes. I wasn’t scared at all, as Dr. Sean explained that we will manage this with key interventions including the modulation of estrogen metabolism, which can be achieved by increasing my intake of insoluble fibre (oats, brown rice, psyllium husk), managing the quality of the fat I consume, watching my weight and increasing my exercise. I also need to ensure I have sufficient antioxidant and magnesium intake.

The detoxification section of the report brings five, very welcome ‘no impact’ little flower markers. Although there is another ‘high impact’ issue at the end of this section and it’s for NQ01. Which means nothing to most people (including me) I know… So to explain: This gene is involved in the detoxification of mutagenic and carcinogenic quinones found in tobacco smoke, in your diet and in estrogen metabolism. It also protects cells from oxidative stress by maintaining the antioxidant forms of ubiquinone (an electron-rich (reduced) form of coenzyme Q10) and vitamin E. My pesky genotype variant – ‘TT’ – means I have reduced enzymatic activity. Because of this I have an increased risk for developing certain cancers including breast, colorectal and gastrointestinal – especially where there is exposure to cigarette smoke. Luckily I am a non-smoker. If I did smoke, together with the health issues commonly associated with smoking, I would also have this extra health risk burning away inside me.

The next section in the report is a bit of a hot topic in the wellness world right now: Inflammation. Most of the time inflammation is a good thing – it happens in our bodies when there is a normal immune response and we need healing. But did you know that the release of these helpful inflammation substances is actually controlled by the genes that govern the inflammation process? And unfortunately, when these genes aren’t ‘switched off’ the inflammatory response continues – even though the immune response is no longer needed… And this is a bad thing. It leads to an increase in health issues such as obesity, heart disease, arthritis, and inflammatory bowel disease. I am pleased to report that I had ‘no impact’ results for both of the genes spotlighted in this section.

Next up is oxidative stress. This is all about how well your body deals with free radicals – which are a normal byproduct of the body’s energy-generating biochemical processes. These free radicals react with other molecules in our body and can damage our DNA, proteins and cellular membranes. That’s where our buddies – the antioxidants – come in. Antioxidants essentially chase and hunt for free radicals, and when they find them they work their magic, ensuring that they are no longer a reactive molecule. Our individual genotype variants impact how well antioxidants can do their job. Unfortunately I’ve got two ‘moderate impact’ results here. To combat this and prevent the diseases associated with my results (hypertension, end-stage renal disease, pre-eclampsia, and certain cancers) I need to ensure I have an adequate antioxidant and n-3 fatty acids intake. I can do this through foods rich in antioxidants (goji berries, wild berries, dark chocolate) and n-3 fatty acids (walnuts, oily fish, cauliflower) and potentially supplementation.

We then discuss the bone health aspect in the report. This is one of the most eye-opening for me. As far as I know, no-one in my family has suffered with bone issues – and here I am with not one, but three ‘high impact’ results and one ‘moderate impact’. Shucks. I just want to remind you here that I am not sad about this or scared –– I can’t change my DNA. I was born with it. I would much rather know where it is failing me so I can take the appropriate measures to support it, and turn the negatives into positives. With this information I am empowered and I am in control… It is nothing to fear.

The three ‘high impact’ genotype results all suggest that I need to ensure adequate calcium and vitamin D intake to reduce my risk of osteoporosis, hip fracture, high bone loss and a higher bone turnover. I also have to limit my caffeine intake – ensuring that I have no less than 300mg per day (approximately 4 shots of espresso depending on various factors). One of my genotypes – an ‘AA’ result for Bsm1 – actually flags that women with this result who have a higher caffeine intake than 300mg per day have a higher bone loss. I love coffee, but not that much. I love my bones more. I now monitor my caffeine intake and plan to test my vitamin D levels just to be safe. I’ll also increase my intake of vitamin D rich (fatty fish, egg yolks, cheese) and calcium rich (broccoli, kale, yoghurt) foods. Plus of course, vitamin D is in ample supply in Dubai thanks to our year-round sunshine – and around 30-minutes exposure without sunscreen protection should give you plenty of gorgeous vitamin D.

Little geeky fact to break up the DNA chat – did you know that cats and dogs also get their vitamin D from the sun? But, the process doesn’t happen beneath their skin, it happens on their skin. The vitamin D produced from sun exposure with cats and dogs seeps out in oil form on their fur. Your little pet then takes in that vitamin D by licking their fur when they groom themselves. Fascinating.

Next up is insulin sensitivity, which I kind of assumed I wouldn’t do too well in and actually my results were okay. I only had one ‘moderate impact’ and one ‘mild impact’ genotype result. My ‘CC’ genotype for the PPARG gene means that I am highly sensitive to the type and amount of fat in my diet with regards to obesity and diabetes. So to manage this I need to pay attention to the quality of the fat in my diet. I should increase the MUFAs in my diet (monounsaturated fatty acids, plant-based fats: avocado, nuts, dark chocolate) and reduce the saturated fat (meat – especially red and processed, lard). And my ‘TA’ genotype for the FTO gene means that I am susceptible to have a higher BMI, body fat percentage and waist circumference. If I was overweight I would have an increased risk for insulin resistance and diabetes. So I have to monitor my weight and make sure I don’t overeat carbohydrates, saturated fat and increase my MUFAs. Regular exercise is also the order of the day.

The food responsiveness section was something I was super excited about – and it provided me with another surprise. I thought that I might be lactose intolerant. Not because of any symptoms, just because I thought it would be my bad luck (I love cheese). Thankfully my negative thinking didn’t do any damage: I have no lactose sensitivity. Hurrah. I also had no impact for iron overload, PUFA (polyunsaturated fat) metabolism and the salt sensitivity ACE gene. I did, however, have a ‘moderate impact’ for caffeine sensitivity, and too much caffeine could lead to an increased risk of heart disease. Despite my love of coffee, I am not too disappointed: It was also present in my bone health section. So I will limit myself to no more than 300mg daily. As a general rule of thumb, I make sure I don’t have any more than two cups of coffee a day – and that these coffees aren’t too strong. I rarely consume fizzy drinks so I don’t have caffeine exposure there, but I do also watch my tea consumption.

Lastly I also had a ‘moderate impact’ for salt sensitivity with the AGT gene. So whereas my ‘DD’ result for the ACE salt sensitivity gene that governs blood pressure and volume of fluids in the body, was good and nothing to treat, my ‘TC’ result for the AGT salt sensitivity gene did need attention. The ‘C’ part of my ‘TC’ genotype means that I may have an increased risk for hypertension – but the good news is that hypertension is significantly lower among those individuals who reduce sodium intake. So a lower sodium intake is doctor’s orders for me.

With the report thoroughly explained I feel enlightened, and to be completely honest – slightly overwhelmed. Talking about genes, genotypes and the like is pretty foreign to me, so I really had to concentrate to take it all in. I felt like I was back in science class: Although, it was quite fun to have a science class all about me!

If you go ahead and book in to get your DNA tested at The Hundred Wellness Centre, one thing I definitely recommend is recording your consultation session with Dr. Sean using the voice note recorder on your phone. It will enable you to go back and remind yourself of bits that you will likely forget if, like me, you do not have a DNA background or a basic understanding of this rather complex field. Also: It’s just a lot to take in, in one-hour in general and he tells you so many fascinating things – you are going to want to go back to them: trust me. And as this blog post hopefully demonstrates, I now have a reasonable understanding about this subject: And most importantly – I understand my results and how to use them to improve my health.

This is partly because I recorded the session and was able to go back to it and really absorb everything and also partly because since the test and the results and the consultation with Dr. Sean I’ve been inspired to research this deeper using the Internet and documentaries. Maybe you will feel compelled to do the same. However, the second take-away I definitely advise is go through your report and your results and write out your own ‘do’s’ and ‘don’ts’ and pin them somewhere you will constantly see them. It’s so easy to let parts of the lifestyle advice slip, but if you have it all clearly mapped out – with the reasons you are doing it, eg. ‘Eat calcium rich foods to combat your high risk of osteoporosis’ – you will stay on track.

Dr. Sean also gave me a supplement prescription and I am now taking Solgar supplements for magnesium, vitamin B12 and folate together with Bioresponse DIM. I buy these in bulk on the Internet to get the best deals, with the exception of Bioresponse DIM, which is available directly at The Hundred Wellness Centre. These together with a few tweaks here and there in my diet and lifestyle are all it took for me to feel confident that I’m doing the very best to support my slightly squiffy genotypes and that is an amazing gift to give yourself, right? It’s worth every dirham, and I can’t recommend the experience enough. Without wanting to sound too cheesy: It’s changed my life. So thank you Dr. Sean!

Read Holly’s interview with Dr. Sean here.

To talk to us about having your own DNA tests done, give us a call on 04 344 7333 or drop us an email here



An interview with the expert – Dr. Sean Penny | DNA testing at The Hundred Wellness Centre Dubai

Earlier this week, we introduced you to DNA testing at The Hundred Wellness Centre – the cutting-edge technology that brings you incredible information about your health based on your genetic code, enabling you to prevent future problems and potential illnesses with lifestyle changes and possible treatments/supplements. Today we present an interview with the expert, as lifestyle blogger and the contributing editor to this DNA testing series – Holly Hollywould – interviews Dr. Sean Penny…

Dr. Sean is The Hundred Wellness Centre’s resident, in-house homeopathic doctor and one half of Dubai’s Wellness Brothers. Holly sat with Dr. Sean to find out more about DNA testing: How it can help you and why it’s one of the most invaluable tools in the wellness market right now…

Dr Sean

Hello Dr. Sean. Please can you tell us a bit about yourself? I am a homeopathic practitioner. Have a masters degree in homeopathy and I’ve been working in Dubai for the last 12 years. Initially I worked at The Dubai Herbal and Treatment Center and now I work at The Hundred Wellness Centre. I own a business with my brother – Ryan Penny – that is focused on the development of supplements, we go by the name The Wellness Brothers.

We’re here to highlight DNA testing. How long has The Hundred Wellness offered this service, and why was it so important to make this available? We’ve offered DNA testing at the centre for about 18 months. Why do we do it? Well, it is a well established fact that people respond differently to external influences – whether that be dietary changes, supplementation, medication or exercise (to name but a few). As a result there is an increasing understanding that people need to be treated as such with treatment plans that are specially tailored to the individual. This includes factors like medical history, culture, age, gender and more recently consideration of one’s DNA. Ryan and I have been using DNA testing for about 8 years now and we firmly believe that the DNA forms the foundation from which we can develop a comprehensive management plan for our patients.

What company do you use for the DNA testing? DNALYSIS Biotechnology. They are great and based in my home country – South Africa.

Can you tell us a bit more about the DNA testing process at The Hundred Wellness Centre? The patient comes to the center and we collect samples using 2 swabs from the inside of their cheeks – it’s painless and quick. This is sent via courier to the lab and it usually takes about 2 weeks to receive the report back. The patient then follows up with me and I spend an hour explaining the results and discussing a plan of action based on them – all while taking into consideration the patient. i.e. we don’t treat the genes: We treat the patient with the genes.

Some people are afraid of these types of tests. They worry that they will discover things that they (a) don’t want to know, and (b) can’t do anything about anyway. What would you say to them? There are tests that provide information about health risks that are unavoidable. We use a company that includes genes, which merely indicate risk that can be influenced by lifestyle – diet, supplementation, exercise, social habits etc. So yes, it may not be easy to receive information about something you cannot do anything about but the test we do is to highlight exactly what you should do to avoid some of the more common diseases we face today.

How much do the DNA tests cost? DNA Health is AED1600. DNA Diet is AED1200. DNA Fit is AED1300, and DNA Estrogen is AED1100. All of the tests include a complimentary, one-hour consultation with me to explain the results and treatment.

What do you do with the information once the test results are back? I spend 1 hour explaining the genes tests and what their results mean. I give a brief explanation on genetic testing and what the letters and names of the genes mean so they can better understand their results and then I provide information with regards lifestyle changes that can positively impact their genes.

There’s a lot of negativity about supplements in the world right now. Many people think that they are a gimmick, or argue that we shouldn’t need them – our ancestors never had access to them for example. What would you say to that? Yes. In an ideal world we should be able to get all we need from food. But, sadly we don’t have the same kind of food that our ancestors did. The nutrient density is far lower. And the fact that we live in places where food has to be transported, sometimes, thousands of kilometers – especially in Dubai – means a lot of the food we eat has been green harvested. That together with the increase of stress on our body from toxins, genetically modified foods, pollution, and geopathic stress, means we actually have a greater demand for nutrients (like antioxidants) to support our body. So: We’re getting less nutrients than our ancestors, and we actually need more nutrients than our ancestors. Lastly, advances in medicine have enabled us to determine specific gene variations, which may make certain metabolic processes in our body less efficient and the introduction of supplementation is effective in many instances to overcome these hurdles. So tailored supplementation can be life-changing – where even nutrient dense foods may not have been enough.

What have been some of your favourite DNA testing cases? Can you share some success stories with us? I have tested numerous people who have never had their cholesterol checked, but based on their DNA test reports I have suggested the likelihood of them having high cholesterol is quite large. And in those cases more than 90% of the people I have suggested do the cholesterol test, land up having high cholesterol. In those who implement the dietary changes based on their DNA reports we have seen significant improvements. I can also think of two cases where my female patients have had miscarriages in the first trimester. Changing the folic acid to the correct form has resulted in these patients subsequently carrying to term. This has been a common occurrence with doctors in the U.S. as well.

Can everyone do the tests? Or is it purely for those who have health problems or suspect something is up? No! Everyone can do it. From any age. Your DNA doesn’t ever change – and to be equipped with information about your genes from an early age is such a blessing and it can make it easier to implement a plan before bad habits are formed.

Can you talk us through the different tests available? The DNA Health test is the most comprehensive and general. It covers overall health and includes markers for lipid metabolism (heart health including cholesterol levels), methylation (how well your DNA grow and renew themselves using B vitamins in a process of DNA repair called methylation), detoxification (how well your body detoxifies itself), inflammation (checking the genes that govern inflammation are working properly and not causing unnecessary inflammation that can lead to problems), oxidative stress (how well your body copes with oxidative stress and whether you might need to increase your antioxidants to support that), bone health, insulin sensitivity, and food responsiveness (lactose intolerance, caffeine sensitive, salt sensitive, iron overload and polyunsaturated fat metabolism).

The DNA Diet test goes even deeper into food responsiveness, and how your diet can impact your health for the better or worse – based on your unique DNA. The DNA Estrogen test screens any potential issues with estrogen metabolism in your DNA and the DNA Fit test is a comprehensive report on how your DNA impacts your performance in sports or training – a great tool for all budding and professional athletes.

Lastly, if we could only do one test, which would you recommend? Definitely the DNA Health test. It’s the most comprehensive and the best place to start.

Join us next time when Holly Hollywould shares her DNA testing experience with The Hundred Wellness Centre.

To talk to us about having your own DNA tests done, give us a call on 04 344 7333 or drop us an email here



Warning: This will change your life | DNA testing at The Hundred Wellness Centre Dubai

Here at The Hundred Wellness Centre we offer a variety of services to help you on your path to optimum wellbeing. Including classical Pilates, Super Circuit classes, physiotherapy, yoga – but did you know that we also offer some of the very best, bespoke wellness diagnostic tests that are at the forefront of technology right now? DNA testing is without a doubt one of the most powerful tools we use…

So what’s it all about? Well if you are thinking “I’ve done allergy tests” or “My GP did my blood work” – think again… DNA testing is in another league. And here’s why: Your DNA results will never ever change. DNA testing maps out your genetic code. Which never, ever changes. So you only have to do the DNA test once.

DNA testing at the hundred wellness centre

And why is it so crucial? Well, when your parents “made” you, they each gave you some of their DNA. Your DNA is completely unique to theirs. You have some from your father and some from your mother. Sure, if your parents have a certain health problem it could be possible that you are more at risk for those concerns. But that’s not a definite. You could be completely clear of their issues and actually have a medium/high risk for something completely different…

But let’s be frank here: DNA testing is not scary. It’s not something you need to dread or fob off with “well if it’s going to happen, I’d rather not know…” The tests simply highlight your genetic code and explain whether those unique combinations are benefitting your health or if they run the risk of harming it. We offer four different, unique DNA tests: health, sport, estrogen, and diet. Over the next few weeks we will be highlighting these through our resident, in-house expert, homeopathic Doctor, Dr. Sean and Holly Hollywould – the Dubai-based creative and lifestyle blogger who will be sharing her journey through DNA testing at The Hundred Wellness Centre in Dubai via a series of diaries…

…Stay tuned!

And if you’re already intrigued and want to talk to us about having your own DNA tests done, give us a call on 04 344 7333 or drop us an email here.



Hooray: Our local organic farmer’s market is back

Do you feel that? That’s a cool breeze Dubai, and the start of the winter season… And with the winter season comes the return of our weekly organic farmer’s market. Hip hip hooray!

In partnership with Integrated Green Resources (IGR), every Saturday from 9am until 1pm The Hundred Wellness Centre is proud to offer you some of the very best local, organic produce at reasonable prices. A variety of UAE-grown fruit and vegetables are available including kale, cucumbers, broccoli, apples, fresh herbs, squash, carrots, cauliflower, chilis, capsicums and so much more.

So what are you waiting for: Pick up your fresh groceries for the week and nourish your body in the very best way possible – with local, organic fruit and veg… See you next Saturday?

organic farmers market

The Hundred Wellness Centre Organic Farmer’s Market in partnership with IGR runs every Saturday  from 9am until 1pm at The Hundred Wellness Centre – click here for the exact location and contact details.



In pictures: The free Super Circuit event hosted at The Hundred Wellness Centre

On Saturday the 15th of October, The Hundred Wellness Centre gardens played host to a small group of morning warriors who all visited our Jumeirah centre to experience a complimentary Super Circuit class with The Hundred’s expert trainer Valentina.

Valentina hosted a quick pre-workout chat with the attendees before the workout, allowing everyone to introduce themselves and answer any health or fitness related questions. She then took them through their fun, challenging 45-minute Super Circuit workout.

To find out more about the Super Circuit classes on offer at The Hundred Wellness Centre click here.

Take a closer look at the special event below and to make sure you are the first to know about all of our events and news in the future add your email to our exclusive database, at the bottom of the homepage here. See you at the next event!

super circuit the hundred wellness centre

super circuit the hundred wellness centre

 



Special Free Event: An Introduction to The Hundred Wellness Centre’s new Super Circuit Class

Super Circuit The Hundred Wellness

You are invited to join us for a special free event this month as we host two complimentary, Super Circuit workout classes with a unique healthy lifestyle talk and cold-pressed juices – led by The Hundred Wellness Centre trainer Valentina Cabreira Vieira.

On Saturday the 15th of October at 9am, The Hundred Wellness Center gardens will play host to a 45-minute Super Circuit class – a workout that is centered on the interval training philosophy. After class you will be invited to enjoy a complimentary cold-pressed juice whilst The Hundred’s trainer Valentina gives an insightful talk on healthy lifestyle and provides a unique opportunity for you to ask any fitness questions. A second, ladies-only indoor class will follow at 10:30am.

RSVP is essential and spaces are limited. To book your complimentary spot, please contact us via email on info@thehundred.ae or give us a call on +971 (0)4 344 7333 – don’t forget to mention which class you would like to put your name down for.

We look forward to welcoming you on the 15th.

Visit the event Facebook page here.

Find out more about The Hundred Wellness Centre’s Super Circuit class here.



Deepening our roots | We’re marking October with a brand new logo

The Hundred Wellness Centre Dubai is delighted to share something exciting with you – the first exclusive look at our new emblem. Discover the inspiration behind our revamped logo, created in collaboration with the talented Imagist London (who also designed the Hemsley + Hemsley logo) here…

Happy October lovely people. We are so excited to share our revamped logo with you today – which marks a new journey for us at The Hundred Wellness Centre Dubai, and the first of many inspiring things to come, Enshallah…

To create our new logo we worked closely with Imagist London who have previously worked with The Hundred’s favourite foodie sisters – Hemsley + Hemsley. As many of you will know, the ‘Hundred’ in our name refers to the classic Pilates move, which is also called the hundred. This movement, first created by Pilates founder Joseph Pilates, focuses on the core of your body. It’s a movement that engages every single muscle in your body (like many Pilates exercises), and prepares you for your Pilates class and the day ahead. It’s one of the key foundations of the Pilates method – and the reason we named our health and wellness concept after it… As The Hundred Wellness Centre founder, Asma Hilal Lootah explains: “I picked a pilates move name because we started as a pilates studio and my passion for pilates is what kickstarted all of this. I chose ‘the hundred’ specifically, because it evokes nice memories with the group I used to practice with. We became friends and used to complain when we had to perform ‘the hundred’ because it’s quite challenging – but also with the 100 breaths it’s just lovely. We dreaded the effort involved but absolutely loved the achievement and the results.”

 

The Hundred Wellness Centre Dubai

“The Hundred Wellness Centre is a place rooted in its location and if you look at our new emblem, there’s a real sense of rooting. Of being at one with nature and all of the different ‘shoots’ of wellness that you can awaken your body and mind with and explore with us here…”

 

Imagist London worked closely with us to bring the philosophy of both The Hundred Wellness Centre Dubai and the hundred Pilates movement into – what we hope you will agree – is a beautiful new emblem.

If you look closely, you will see that it looks like the core of a tree. When we created our wellness centre in the heart of Jumeirah 1 in Dubai, we wanted to offer a sanctuary that could function as the core of your healthy lifestyle needs. This is why we worked so hard to find the very best people to provide the very best wellness services for you – including Pilates, super circuit, physiotherapy, Gyrotonic, yoga, homeopathy and natural medicine, and so much more – all under one roof. This is reflected in the new logo, the core is both our centre and the exercise, and really the foundations for your health and wellness journey with us.

“The Hundred Wellness Centre is at the core of your wellness needs. Our new emblem captures that perfectly, and we hope you will love it as much as we do.”

Metaphorically, when we think about our little centre in Jumeirah, it is very much a place that is rooted in its location and growing in wisdom and life. The wisdom is provided by our experts and the life is provided by our inspiring clients. And of course with wisdom comes growth. Your growth is our passion, whether it’s overcoming an injury with our physiotherapist, improving your strength and core with our Pilates workouts or educating yourself about the very best nutrition you can give your body with our workshops and supplements. Again, if you looks closely, you will see that this growth – which is at the core of our passion – is represented as the branches or lines of the emblem grow in size and direction.

Our new emblem also features 100 little lines or branches (count them!) and 5 roots – or bigger lines – which represents the five breaths in and five breaths out that you do with the hundred Pilates movement. Also, if you look at the negative space surrounding our new emblem, you will see that there is a little leaf, which was a totally organic, happy little accident. We hope you love it as much as we do, and we look forward to sharing more new things later this year… Stay tuned.

 

Feeling inspired? Find out more about the fitness classes available at The Hundred Wellness Centre Dubai here and start your ultimate health journey…

 



In pictures: The free yoga + meditation class held by Kira Jean at The Hundred Wellness Centre

Last weekend, The Hundred Wellness Centre gardens played host to a special, complimentary yoga + meditation class co-hosted by Kira Jean. The class drew in a diverse crowd – from expert yogis to intrigued novices, and everyone said Namaste to the 24th of September in the most peaceful way possible.

Take a closer look at the special event below and to make sure you are the first to know about all of our events and news in the future add your email to our exclusive database, at the bottom of the homepage here. See you at the next event!

The Hundred Wellness Centre Yoga

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The Hundred Wellness Centre Yoga

The Hundred Wellness Centre Yoga

The Hundred Wellness Centre Yoga

The Hundred Wellness Centre Yoga

To join one of The Hundred Wellness Centre’s scheduled yoga classes, find out more here



8 Instagram accounts to follow for healthy eating inspiration

In this blog post we bring eight of the best, motivational Instagram accounts to double tap for healthy eating inspo. It can be hard to stay on track with a healthy regime, especially in Dubai – where you can pretty much order anything to your door in a matter of minutes (and the majority of what’s on offer isn’t exactly nutritious). These Instagram accounts will help you stay on track – inspiring you to get in the kitchen and create healthy, nutritious and delicious meals for you and your family. Healthy eating never looked so good…

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@MyNewRoots

The stats: 272,000 followers

The scoop: Sarah Britton started blogging over at My New Roots in 2007 after she became incredibly passionate about healthy eating and nutrition. Her Instagram account features gorgeous images of delicious, easy to create dishes. We especially love that she revamps some of our favourite cheat-day meals to make them whole, healthy and guilt-free.

MyNewRoots

“New blog post! Maple Cinnamon Grain-free Granola that is unreasonably easy and delicious and addictive and all the things. You’re gonna love it! #MNRgrainfreegranola #vegan #glutenfree #healthy #breakfast”

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@noreenwasti

The stats: 7734 followers

The scoop: Noreen is a Rhode Islander living in Dubai. We adore her beautiful, inspiring shots of her cooking, travels and cozy corners. The creator of the Noni’s Place blog, UAE-based Noreen regularly shares gorgeous recipes for tempting but healthy dishes such as vegan beetroot carpaccio with mint vinaigrette and bright, nutritious poke bowls.

Noni's Place

“So I know chia pudding is totally passé now, I still made one anyway because sometimes you just have a craving. I was still hungry so I had two pieces of toast slathered with Quebec goat milk butter (all about balance right?), if you follow me on Snapchat you would know I’m obsessed with it. I wake up every morning just to have that butter!…”

 

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@gkstories

The stats: 320,000 followers

The scoop: David Frenkiel mans this Instagram handle – @gkstories – and regularly shares recipes from the coveted Green Kitchen Stories blog, which he created with his partner and baby mama, Luise Vindahl (who also posts over at @luisegreenkitchenstories). As the name suggests, Green Kitchen Stories is all about nutritious, delicious vegetarian fare. The recipes are inspiring and easy to follow and we adore the ways in which these cute couple come up with amazing ideas for making vegetarian food.

gkstories

“This simple pasta dish with vegan “tuna” is up on the blog now! So good and well worth checking out if you haven’t tried vegan sunflower tuna before.”

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@hemsleyhemsley

The stats: 265,000 followers

The scoop: The Hemsley + Hemsley sisters – Jasmine + Melissa – are the health food sweethearts of the UK. Their best selling cookbooks ‘The Art of Eating Well’ and ‘Good and Simple’ are well worth your attention, and the pretty duo regularly share tasty, nutritious recipes via their website. (And next time you are in London you should definitely check out their new cafe at Selfridges. Yum.)

Hemsley + Hemsley

“Lemony Chilli Prawn #Courgetti quick and easy. Tasty hot or cold. Recipe is on page 180 of #GoodAndSimple. Look out for a #HowToSpiralize video coming to our YouTube channel this weekend.”

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@jescoxnutritionist

The stats: 54,100 followers

The scoop: Aussie Jessica Cox is an accredited practicing nutritional practitioner with a Bachelor of Health Science (Nutrition) and just under ten years of clinical experience. We love her no-nonsense healthy eating recipes, which are perfect for anyone with food intolerances and her handy guides for ultimate wellness.

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“A seasonal favourite coming to the JCN website tomoz my friends! Honey Roasted Pumpkin & Parsnips with Strawberries – subscribe on the blog to get the recipe.”

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@nourish_atelier

The stats: 103,000 followers

The scoop: Nina Olsson is a talented foodie, art director and photographer. She blogs delicious and inspiring plant-based recipes on her website – Nourish Atelier – and she has a cook book coming out in January 2017 called ‘Bowls of Goodness’ (available for pre-order on Amazon now). We love the look of this Butternut Squash and Kale Lasagne creation below… Yum.

nourish atelier

“New recipe on the blog; Butternut Squash and Kale Lasagne (butternut squash makes dreamy good lasagne sheets). Have you tried alternative versions of classic lasagne? What do you layer?”

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@thefirstmess

The stats: 134,000 followers

The scoop: Canadian Laura Wright is the foodie behind the popular recipe blog – The First Mess. Wright shares a variety of easy-to-make plant-based dishes and is also set to release her first cook book in March 2017. The name ‘The First Mess’ was inspired by M.F.K. Fisher’s 1949 book An Alphabet for Gourmets, where Fisher calls the arrival of “the first run (or mess) of peas” in early spring as “the day with stars on it.”

The First Mess

“Garlic sesame noodles with broccoli, basil, and crispy tempeh. Ready in 25 minutes and on the blog right now”

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@sobeautifullyraw

The stats: 232,000 followers

The scoop: Melbourne vegan Sam’s Instagram handle is the ultimate healthy dessert inspiration stop. The So Beautifully Raw founder creates the most gorgeous-looking and yummy tasting sweet treats, using plant-based, nutritious ingredients. Unfortunately these gems are only available in Australia at present, however, Sam does share some awesome recipes on her website from time to time. Check it out.

So Beautifully Raw

“Ferrero Rocher Donuts! Raw, vegan and gluten-free”



Special Free Event: Yoga + Meditation with Kira Jean at The Hundred Wellness Centre this September

 

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You are invited to join us for a special free event this month as we host a complimentary, 1 hour yoga and meditation class with the inspiring author, speaker, life coach and yoga teacher Kira Jean.

On Saturday the 24th of September at 8am, The Hundred Wellness Center gardens will play host to a 60-minute session in which Kira will guide you through a series of yoga poses and breathing exercises designed to create a balance of strength and flexibility in your body and mind. The class will encourage healing within the body and a more stress-free state of mind, helping you to feel healthier, stronger, more relaxed, and energised.

RSVP is essential and spaces are limited. To book your complimentary spot, please contact us via email on info@thehundred.ae or give us a call on +971 (0)4 344 7333

We look forward to welcoming you on the 24th!

Visit the event Facebook page here.



Healthy Trends in 2016

 

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As the year advances, we look at the top trends for 2016 and what we can expect to hit the Middle Eastern Wellness Industry. Here are our top four predictions!

 

  • DNA Testing

More focus will be put on DNA testing showing the importance of how your DNA make up can affect how you should eat, exercise, take supplements and more.

  • Vitamin Infusion

A trend that is already big in the USA, but hasn’t hit the Middle East just yet, is vitamin infusions, where you have essential vitamins inserted through a drip. When personalized to your DNA and what your body needs, it can be a great way to improve your health and wellbeing.

  • Tracking Technology

Technology plays such a large role in our lives, so it is no surprise that health is now using technology and Apps to help improve people’s wellbeing. Tracking technology, such as the wristbands you wear to see how well you sleep or how much movement you are doing throughout the day will continue to increase in popularity as the technology becomes even more advanced and the results more accurate.

  • Homeopathy Natural Medicine

More and more people are turning towards alternative medicine nowadays, realizing that taking the natural route is sometimes just what your body needs. As this trend increases even more, we believe the region will see an influx in the amount of people going to homeopathic practitioners and believing in the power of natural healing.



Be a morning work out person!

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As the sun rises, not everyone has the natural ability to spring out of bed with zest and zeal, however we can all grow to love the quiet and freshness the mornings can bring.

There is nothing more rewarding than starting your day with a workout first thing and feeling energized and healthy for the rest of the day.

Tina Kluckow our in house fitness trainer gives us  7 simple steps to becoming more of a morning workout person:

 

  1. Discipline yourself to go to bed at the same time every night in order to get the recommended 7 – 8 hours of quality sleep we all require in order to function effectively and have energy for your workouts the next day.
  1. Get organized the night before and prepare and pack all the necessary gym clothes, equipment and healthy snacks the night before so you don’t wake up stressed and late.
  1. Find a workout buddy if possible to train with. This will hold you accountable and motivate you in the mornings to get out of bed.
  1. Drink enough water for your body throughout the evening and first thing when you wake up in order to be hydrated and have energy for your exercise session.
  1. Have a light snack when you wake up around 30 – 45 minutes before your session such as a banana, a healthy protein shake or apple to fuel your body during your workout and keep your blood sugar balanced.
  1. Plan your workout routine for the week and prepare the night before in your mind what you will be doing at the gym. Sign up for various classes so you are committed.
  1. Make your workouts fun and varied including strength, cardio and flexibility and most importantly make it something you can look forward to.


De-stress and self-express in the latest wellness trend!

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In the past, coloring used to be reserved for children, but recently, what started as a niche hobby for adults has now turned into an international trend. And while this trend may be a fun way to pass time, it’s the therapeutic properties of coloring these books that has them flying off shelves.

Although many “grown-ups” may be sceptical of spending time colouring in-between the lines of pre-drawn pictures, but if you give adult colouring books the chance you will be surprised at how therapeutic they can be.

Some of the ways colouring can help your wellness are:

  • Lowers Stress Levels

With a colored pencil in hand, it’s easy to let all your cares and worries drift away. Not only is coloring a great meditative activity that rests the mind while engaged with a picture, but it’s also been shown to reduce a person’s overall stress levels. It also has been found to reduce a person’s overreaction to stressful situations in the future.

  • Trains your brain to focus and brings out your creativity

A lot of the time as adults we lead such busy lives that we forget to exercise our creativity. When we were children we did a lot of creative things, but we often stop doing these things because life just gets too busy. Tapping into our creativity can help us to feel more fulfilled and provide a better sense of wellbeing.  The majority of adult colouring books include very intricate, detailed images, which require patience and concentration to complete. Colouring as an adult helps us to retrain our brain to focus, as most of us with busy work schedules tend to always be multitasking.

So, whether you agree with the above or still have your doubts, don’t knock adult colouring until you’ve tried it!  Stay tuned as we will be offering a special meditation and colouring session with Dr Mariam Ketait in March.



MOVE IT into your Marathon training!

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This month sees hundreds of people take part in the Standard Chartered Marathon around the streets of Downtown Dubai. With so much training put into getting your body ready for a marathon, we speak to our fitness instructor Derryn Brown on how the Move It classes at The Hundred can help your body prepare.

What are the fundamental things to bear in mind when training for a marathon?

Nutrition: Making sure your nutrition is on track and you are eating healthy clean meals with lots of good carbs making up the most of your diet. Another important point to remember is to stay hydrated not only to avoid heat complications but also to run effectively.

Shoes: Making sure you get the right shoes for your feet, taking into account pronation/supination. When buying shoes, make sure the staff is well educated to be able to help you select the correct running shoes.

Supplemental Activities: This being one of the most important ones to consider, without a doubt to run a marathon successfully, you need to make sure you log the necessary miles leading up to the event. It is important to include cross training activities (Move It Classes), along with regular stretching etc this will help reduce injury and to work on total body conditioning.

 

How can Move It classes incorporate into a training regime?  

The move it classes will go hand in hand with training for a marathon, helping to strengthen the opposite muscle groups so that an overuse injury does not occur during your running. It’s also great for developing strength and overall conditioning for the body, as well as good core strength.

Are there specific areas you should work on during marathon training, such as only leg training or core etc.?

The most important areas to be working on are getting those miles in, while simultaneously building strength and total body conditioning to keep your joints, ligaments and muscles super strong and healthy.

 How can Move It classes help with your body post marathon?

Building strength in the areas of the opposing muscle groups as I mentioned previously. The classes can help develop good core strength, strong lower and upper body strength as well. Move It offers a complete full body conditioning class at its best. J

 Are there particular stretches you should be doing in the hours after the marathon?

Yes, I would focus on active isolated stretches from head to toe, and some trigger point therapy to work through those niggly spots.

 

What are your top fitness tips for 2016?

My tips for 2016 would be:

  1. Get involved in some kind of sport, whether it’s netball, swimming, soccer, walking, or running – just try any activity other than the normal activities that you do.
  2. Do more Pilates, perfect to complement your training.
  3. Try out Functional Training, which focuses on everyday movements we do on a day-to-day basis in a challenging way.

Whatever your strengths or weaknesses, are whether you are a fitness guru or have never done a class before, the move It classes are perfect for everyone!! Call the centre now and book your place!



At the Stroke of Midnight: New Goals!

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As the New Year approaches each year, many of us start thinking of our “resolutions”. It can be very exciting to begin new plans like joining a gym to get fit, reading more books or even losing some weight. But, as most of us know from past experience, the novelty usually wears off leaving us bored and discouraged. We’re suddenly confronted with the day-to-day challenges of sustaining our goals, and unexpected events throwing us off course. Disappointingly, one day of missing our goals then leads to missing the next day, until we feel defeated and our goals are abandoned.

This process can be frustrating but it’s important to understand that change takes time, energy, effort, and a lot of patience. Patience allows you to commit to long-term results and outcomes, and helps you to not get discouraged by the short-term obstacles and setbacks. Long-term results will only come as a result of a change in behaviour, perspective, habits and, sometimes even, priorities. You therefore cannot just decide at the stroke of midnight on New Year’s Eve to set your New Year’s Resolutions in motion and expect that you realistically know what it takes to achieve them!

To help you along the way, here are some tips on how to achieve your goals:

1. HOLD YOURSELF ACCOUNTABLE

Tell others what you want your goals to be or write them down so you are always reminded of them.

2. KEEP IT REAL
The trick to sticking to your resolutions is to keep them real, simple and realistic. If they are too challenging or unachievable, you won’t keep them up!

3. SMALL RESOLUTIONS, BIG RETURNS

Make a list of easy resolutions that you can keep without too much effort so you stay motivated.

4. START A VISION BOARD

This is one of the most effective visualization techniques available to you. It is a representation of where you are going with your dreams, goals and life. It is a chance for you to set your focus on what you want to achieve in the coming months and years.

So this year let it be different. Close the book of quick NYE resolutions and turn over a new leaf. Set no start dates and make no promises. Let the New Year bring a focus on the process, not only on the result. Good luck and let us know how you get on!

 



Happy & Healthy You in 2016!

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As the New Year begins, we are all looking for ways to turn over a new leaf and improve our happiness and wellbeing. While many people focus on losing weight, changing jobs or getting fit, we question why everyone thinks things need to drastically change every January 1st in order to be happier? Isn’t there a way for us to be happy all year long, without having to have a re-start every year?

To find out the top 5 habits of happy and healthy people, we spoke to family Doctor and creator of holistic blog, @ebbbndflow, Dr. Mariam Ketait for her advice.

  1. Eat often: keep your metabolism running. Drink 8-11 glasses of water. Your body is your temple – make sure you take care of it!
  1. Gratitude: start your day with a list of things you are grateful for and end it with recapping the things that made you smile.
  1. Surround yourself with those who inspire you: you are the average of the 5 people you surround yourself with the most. Make sure your company is one that excites you and inspires your mind to expand. And remember: small minds discuss people, medium minds discuss events and great minds discuss ideas.
  1. Get moving: count your steps, jog, run or find your own workout routine, just make sure it’s fun! As that way it will be sustainable.
  1. Laugh, giggle and smile: remember that happiness is contagious! Make it a habit to find joy in your daily rituals, at work and with others…making others smile counts too!

By making simple changes to our every day rituals, being more grateful and generally having a more positive outlook on life, we can start to see a change in our happiness. Positive thoughts and a happy mentality lead to healthier people! We attract negativity if we have negative thoughts, which can in turn affect our health and wellbeing, so make sure you start your January off by following the above simple tips and soon you will see the difference in your outlook on life! 2016 is the year to BE HAPPY!

 

Dr. Mariam Ketait,
Holistic Family Physician



A Day to be Proud

NewsletterAsma

Living in a country that has achieved so much in such a short space of time is something to cherish every day. Our every day life is inspirational and there is nothing that is impossible in the UAE. This is a beautiful message to give to our younger generations, showing them that everyone can achieve their dream. With The Hundred, we are proud to be giving something back to the local community, educating people on health and wellbeing and encouraging them to lead a healthier lifestyle. As a female Emirati entrepreneur, I want to show how the sky is the limit for women in the UAE, and help budding entrepreneurs realise that with passion, love for what you do and determination, you can achieve your dreams.

 

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“In unity we have strength, 7 emirates united 44 years ago. Everyone you meet has many differences as they do similarities with you. Focus on what you have in common and experience unity with ease, joy and glory.”

Dr. Mariam Ketait – Founder of Dubai Integrative Healing

 

 

 

 

Shamsa

 

“My UAE is my inspiration. Happy national day to everyone, and many more to come!”

Shamsa Alabbar – Jewellery Designer

 

 

 

 

 

Hollywilliams“I can’t think of a better place to live right now. I came to the UAE in my early twenties and over the past 9 years it has been so kind to me, providing me with the right environment to fulfill my ambitions and realise my dreams. I always say it’s like the new, modern day American Dream. Here, in the UAE, if you can think it, if you can dream it — and of course if you have the talent and passion to match it, you can do it. It’s a “Yes” place, and what’s better than that? I am forever grateful to this country, my second home, its people and its leaders.”

Holly Williams – Founder of thehuntr.com and 22.agency

 

 

Maria

“A lot has changed in 20 years but it’s still home to me. It’s still my piece of Heaven. I love how I’m so close to the nature in the desert but still right beside the beautiful beaches. I never take it for granted – everyday I’m grateful that I’m here.”

Maria Dowling – Hair stylist

 

 

 

 

 

Lamis“I’m proud of my country because this is my homeland, and my love and pride for it is instinctual.  As an entrepreneur, being Emirati means living in a land of peace, stability, and a country that celebrates innovation. The air here is filled with the excitement of opportunity, and talent is universal while opportunity is not. Being Emirati has given me the background and platform to lead as an Arab woman and celebrated my vision for a greener economy through design and social entrepreneurship. I truly believe leading as the first Arab owned bio-disposable design solutions and supply business in the Middle East is working as well as it is here because this is the U.A.E after all; and we’re a nation built on a big vision and a true love for authentic contribution that some may call work.”

Lames Harib – Owner of BioD

 

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“Today I am proud to be shaping the Emirati art scene and being able to reinvent my heritage and document our glory from an artist perspective.”

Zainab Al Hashemi – Designer


Dr Ryan talks weight loss

  • What was your inspiration behind starting the clinic?

The Wellness Brothers overarching wellness mission is to provide safe and effective health and performance solutions to people who want them. We are convinced that one of the best ways of succeeding at that is to help people lose excess and harmful weight. Starting the Down-Size-Me Diet at the hundred wellness center was an important part of making our weight loss solution more accessible to people in the region who want personal guidance and support from us.

 

  • Explain a little the idea of Down-Size-Me

People struggle with being overweight. They don’t like how it looks, feels, and what it does to their health. The thing is that living in Dubai makes gaining weight easy and losing it a real challenge.

From our experience we know that the ideal weight loss solution is one that cuts calories, works quickly, and is easy to follow and maintain. With this in mind, Sean and I developed the Down-Size-Me Diet, which is aimed at ticking the boxes of the ideal solution by producing great, rapid results through comfortably eating less. The good news is that the diet plan is doing just that.

The Down-Size-Me Diet is flexible and can be adjusted to fit individual preferences. The diet plan is practical and can slot into even the busiest of Dubai lifestyles. The diet also strongly promotes health through both the weight loss results and the use of the all-natural, meal replacement shakes – DSM750 and LEAN95. These raw, fruit and vegetable based formulas are loaded with high quality nutrients that support the body through the weight loss process.

All-in-all, the Down-Size-Me diet works to reverse the main cause of weight gain, which is overeating. That’s why it works as well as what it does.

 

  • Why did you think the Hundred would be the best place for the clinic?

Having known Asma for many years and appreciating her passion for promoting health and well-being, her hundred wellness center was a logical choice for the home of The Wellness Brothers’ Down-Size-Me Diet. The center has a look and feel that we love and we believe it adds to the overall comfort, confidence, and motivation that people need for successful weight loss.

 

  • What are your three top tips for people wanting to lose weight?
  1. Eat less
  2. Move more and more often
  3. Be motivated enough to keep doing 1 and 2

 

  • What are the three ‘Do Not Do’s for people wanting to lose weight?
  1. Do not have unrealistic expectations
  2. Do not start out on a plan you know you cannot stick to
  3. Do not consider a single failure a complete failure – Don’t Quit!


Go nuts for dairy-free milk!

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Many people suffer from dairy intolerance or simply want to remove it from their diet for various reasons. Going dairy free isn’t as hard as you may imagine, with many delicious non-dairy options on the market. Being a fantastic substitute to cow’s milk, dairy free milk have an array of health benefits and can easily be made or bought from your local store in the UAE.

Here are just a couple of the reasons why we love dairy-free milk!

Almond Milk

  • It has no saturated fats or cholesterol, meaning it is a great option for your heart!
  • An average cup or almond milk has 30% of your daily recommended intake of calcium
  • It barely impacts your blood sugar levels
  • It contains a bunch of great B vitamins, which help your muscle development

Cashew Milk

  • The primary ingredients are only cashews and water!
  • A cup of homemade or unsweetened cashew milk has only 25 calories!
  • A cup contains 50% of your daily Vitamin E needs, great for your skin and hair.

Coconut Milk

  • a glass of coconut milk has 1.4g of protein
  • Coconut milk contains natural fatty acids
  • Coconut milk contains lauric acid, antimicrobial lipids and capric acid, which have antibacterial, antifungal and antiviral properties.

If you would like to taste delicious dairy-free milk for yourself, you can pick up our homemade Cashew or Almond milk from the center!



How Pilates helps you tackle rugby!

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Easing stress, relaxing tight muscles, strengthening your core, soothing your mind…many things come to mind when you think of Pilates, but one thing that many people may not realise is that Pilates also can help your performance in a range of different, more active sports. As this week the Emirates Dubai Rugby 7s tournament kicks off, we are looking at how Pilates can help even the toughest of sports like Rugby. A game of power, speed, strength and stamina, all the core attributes in rugby can be learnt in the basics of Pilates.

An extremely physical game, there are many frequent injuries that occur in rugby. A large amount of the injuries are caused because two sets of muscles are not working well together. On one hand we have the ‘most obvious’ muscles, such as the hamstring, quads, chest and arm muscles and so on, which build up well using traditional forms of strength training, such as working out at the gym and lifting weights. However, on the other hand we have the less recognized local muscles, such as the Multifidus and Rotators muscles in your back, or the Capitis and Splenius muscles around the pelvis. These do not respond as well to traditional strength training, but are the ones that can really get damaged in physical sports, like rugby.

To build these important muscles up core strength training in Pilates can work miracles. The range of exercises and stretches can really increase the power and strength in these key muscles, which help with further elements like posture, breathing techniques and more.

To show how practicing Pilates can help rugby players, we invited Dubai Sharks player, Freddie Clifford into the centre for a private Pilates session with our very own guru, Walid Tebarki. After his first ever Pilates class, Freddie was left feeling relaxed and more flexible, and surprised at how challenging the session was.

“I have played Rugby and other high impact sports all of my life and have never realized how challenging Pilates could be!” Says Freddie Clifford. “I left with legs like jelly, but could really feel that my body had had a proper work out, using muscles I didn’t even know I had. The next day, although I felt sore, I was much more flexible and felt like the tension had been stretched out of my muscles. I would definitely recommend any of my team mates to try Pilates as part of their fitness regime.”

“Many sports players don’t know the impact that Pilates can have on their training and core strength.” Says Walid Tebarki. “During our classes we are working every single muscle, even those that are unknown by many, or unseen. Pilates is a slow process and a way of life, but with every class you will feel the difference and see positive changes to your body and mind.”

To book your class, call 04-3447333 now or visit www.thehundred.ae for more information.



Let’s get sporty!

 

Walid

Practicing Pilates is not just about getting fit or improving your figure; it is an all over health and lifestyle choice and when practiced regularly, it can really change your life. We caught up with our very own Pilates guru, Walid Tebarki, on how Pilates can help you with other sports and the great foundations it gives you for a healthy and strong body.

 

How can Pilates help you with other sports?

You can compare the body to a high-rise building; they look beautiful on the outside but we don’t know how strong the foundations are. The same is with the body; just because someone looks like they have a beautiful body, doesn’t mean they aren’t physically weak or suffering from back pain, knee pain or muscle problems. Having a strong body is the most important thing for not only sports, but also every day life. In our modern, busy lifestyle we are constantly sitting working, driving or rushing around and this can take a real toll on our body. When we then do sport, we are more prone to an injury as our body is not moving as much as it should every day.

Pilates gives you strength to handle yourself better in daily life and helps your body to become more balanced. This is vital when practicing other sports as most of the time more emphasis is put on one particular side of the body, for example you play football with one foot or tennis with one arm, meaning both sides of your body are not getting enough attention at the same time. Pilates allows your body to align and strengthen your posture, core strength, and muscle power, while also improving your breathing techniques and allowing your whole body and mind to unwind.

The vital source of energy, the Chi as is known in Asian practices, is strengthened in Pilates as every exercise involves the core, which also helps us feel grounded and whole. No matter what other sport you play, having this key foundation and grounding will enable you to practice harder, push yourself more and decrease your risk of injuries.

 

How do you think practicing Pilates differs from other sports?

In Pilates you get to know your body and your personal limits, which is a massive help when practicing other sports. In our slower exercise and constant stretching we are pushing our muscles to their boundaries, each time going that little bit further. It is done in a controlled manner, all the time breathing and focusing your mind, compared to pushing yourself in other sports, which may be harmful.

For a full 360 approach to Pilates, it has to be a lifestyle change and not just a hobby or a sport. Pilates helps you become better connected to nature and yourself, and can really change the way you think and act. For me, my passion for Pilates has made me improve my overall lifestyle, eating healthier foods, sleeping earlier and waking up earlier, curbing my stress levels and so much more. If you only view Pilates as a sport or something you do to keep fit, you will be missing some of the meaning behind the wellbeing side of it.

Pilates is also an ever-changing practice. There are over 500 exercises, and a mixture of different techniques such as Reformer Pilates, Mat, Barre etc, meaning that no class should ever be the same!

 

What would you tell sportsmen/women are the 3 main benefits of them taking up Pilates?

  1. There is no ego in Pilates and no showing off, which we see in gyms or in many team sports. This is maybe the reason why we see a lack of men practicing Pilates, as no one cares how good looking they are even though with a serious training you will get a lean and strong body. The present moment while practicing is more important than the result. – you must be present right now. With Pilates you feel the effects before you see them, which is sometimes a challenge for men, as they want to see results straight away.
  2. Pilates is all about your own personal world, and no one is in the class to judge others on their ability or prove that they are the best. It is simply a place to be yourself.
  3. You have more energy at the end of the day. You teach your body how to do more with less effort, meaning that at the end of the day you have more time to spend with your friends and family, or on other hobbies.
  4. Pilates is the perfect way to prevent injuries. If you find yourself at the Physio or the Doctor, then you are too late; you are already injured. With Pilates, when practiced correctly, the chance of injury is extremely low and you can even improve your body so you don’t injure yourself when doing other sports.

 

Are you seeing an increase in the amount of sportsmen/women that now practice Pilates?

Yes, most of my clients regularly practice other sports. They have realised that they need to get back to the source and build inner strength, in order to improve their sporting abilities. Some have also started Pilates for pain relief or to help with an injury. We are also seeing a lot of top athletes around the world take up Pilates and some major football teams are now incorporating it into their training programmes, which is great!

 

To see what Walid is talking about for yourself, book a class today!



Improve our planet’s wellbeing!

 

Being a 360-wellness center, we not only care about the wellbeing of our clients, but also the wellbeing of our planet. Unfortunately, many companies in the UAE are not doing enough to combat climate change and our levels of recycling and saving energy are a lot lower than other major cities around the world, like London or Paris. We are determined to change this and educate the community on the importance of protecting the world we live in.

 

We have teamed up with, BioD, a Dubai grown company offering innovative bio-packaging and single-use disposables in the Middle East, to provide our clients with naturally biodegradable products. In a market focusing on petroleum, BioD has broken through to offer plant-based disposables from renewable sources and the best materials in their category worldwide.

 

bamboo1Starting with BioD’s bioplastic cold cups and straws for our juicing needs, as well as their plant-based waste bags, which are used throughout the center, we will have even more of their environmentally friendly products in the future. The Espresso Lab located at the center also uses their fantastic 8 oz double walled coffee cups and bioplastic lids, along with their sustainably sourced stirrers, which support sustainable forestry and international taxation laws.

 

 

Making your business more eco-friendly is all in the little things. If you can make small changes, bit by bit, then your company will be able to be as environmentally friendly as possible. The best thing about choosing BioD is the fact that their products don’t require behavioral changes from our clients or our team members. They are exact alternatives to everyday items, but have an extremely different effect on the environment.

 

Here are just a couple of reasons why we love working with BioD and encourage all our clients to take time to appreciate their products:

  • Their disposables are made from renewable sources, with a much lower greenhouse gas emission process in manufacturing than petroleum-based plastics. Their use cancels out the alternative influx of potential pollution their counterparts would have caused and negative effects, whether it’s on our health or on the environment.
  • The BioD items are non-toxic, and do not harm animals or marine life if they come into contact with them or end up being eaten by them. Likewise they do not enter our food system in a toxic manner, which most harmful plastics do.
  • The BioD items go 100% back into the earth as bionutrients, giving some much needed minerals back to the soil!

By using and promoting companies like BioD, and other environmentally friendly products, we can start to educate the population on the importance of living a sustainable and eco-friendly life. Living in such a fast-paced city, especially a city like Dubai which is continuously changing, it’s vital that we show that being ‘green’ doesn’t need to affect your lifestyle or day-to-day tasks. If you drink coffee, just choose an eco-friendly coffee cup or reusable coffee container; recycle your packaging at home, sorting out papers, plastics, cans and glass; and use products that are better for your health and do not release harmful chemicals into the environment. If you change one step at a time you will be able to adapt your routine without making too much of an impact. By using naturally biodegradable products, our earth can be our very own waste management system. Instead of constantly filling landfills or harmfully burning waste, we need to promote products that break down naturally into the earth and even provide essential nutrients to the soil, such as the BioD products.

 

To learn more about BioD visit their website www.biod-ae.com or head down to the center and see their range of fantastic products!



We like to MOVE IT, MOVE IT!

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Burning more fat and increasing more muscle while working out for less…now this sounds like an urban myth. Is it really possible to reduce the time you spend in the gym while getting fitter and healthier even quicker?!

While many people who are trying to lose weight or get fit think that the longer you exercise for, the healthier you become, this technically isn’t true. Interval training is a fitness programme alternating high-intensity exercises with low intensity breaks, and according to the American College of Sports Medicine, these types of exercises burn between 6-15 percent more calories compared to other, more traditional workouts. It is a increasingly popular type of exercise that even top celebrities around the world are hooked on.

At The Hundred Wellness Center, we have teamed up with Derryn Brown, one of Dubai’s most sought-after fitness models and personal trainers, to get clients to Move It! The Move it training sessions are based around functional movements and are not for the faint hearted! There are 8 different stations around the Functional Play studio and each participant spends 30 seconds at each station, before having a 30 second rest and moving on to the next station. Having completed an entire round of the room, they then have a 1-minute break before going for round 2, completing 3 rounds in total. The stations are challenging and focused, including Kettlebell Deadlifts, Burpees, ladder drills and lunges.

These high-energy classes are great fun and are perfect for those who get bored easily while working out. It is an excellent way to burn fat and get in shape, as the exercises incorporate full body movements at a high intensity, plus you do get a break in-between. J

 

Why take a Move It class?

  • You’ll burn more calories – As mentioned above, interval training has been proven to be one of the best ways to burn fat and shape up the body.
  • You’ll improve your aerobic capacity – As your cardiovascular fitness improves, you’ll be able to work out for longer or at a higher intensity, improving your fitness regime.
  • You won’t get bored – Interval training focus on undertaking short bursts of different activities meaning that you will never get bored of what you are doing.
  • You will have fun and make friends – The Move It classes are extremely energetic and you will meet lot of people who want to improve their health and have fun while doing so.

 

With the 45-minute classes by Derryn at 10am every Saturday or classes with other instructors at 10am on Monday, 4pm on Tuesday or 10:30am on Wednesday, there’s a day to suit everyone. Give us a call today to book your class and move it!

 



the art of great coffee

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The Hundred Wellness Center has teamed up with The Espresso Lab to bring an innovative coffee concept to Dubai and serve up freshly brewed coffee from one of the UAE’s favourite Baristas, Ibrahim Al Mallouhi. Giving healthy and delicious fuel to our guests after their Pilates classes, The Espresso Lab really is a laboratory for great coffee, with specialty beans flown in from all over the world.

We caught up with Ibrahim to give us an insight into the concept.

 

  • Where did your coffee story begin?

For me making quality coffee is my calling in life. Ever since I was a young child, when I would watch my grandmother slowly roast the coffee beans, I knew it was a passion of mine, and something I needed to pursue.

When it comes to The Espresso Lab, I have done something no one else in the industry in the UAE has done. I dedicated my trips abroad to explore the best parts of the world, meet coffee farmers, talk to people over a cup of coffee and actually studied the techniques and the great history behind every bean of speciality coffee that is roasted and brewed. I started to understand the difference between the beans; the grading and everything fell in to place. By then I knew the right path to focus on and what attracted me at the most.

As a result, I am using this knowledge when I communicate with consumers, as I have first hand knowledge of what goes in to their coffee. I guess you can say, I went on an extreme search for the perfect cup of coffee!

 

  • What makes The Espresso Lab as a concept so special?

Opening a coffee concept with a difference in my home country was only natural for me. You should always believe in what you do and be passionate about what you do, so, unlike the other coffee stores which focus on time and profit, I focus mainly on the quality of my product. I live by an Arabic proverb, which means that Allah will be pleased with those who try to do their work in a perfect way.

This is reflected into my day-to-day life and I have strived to make The Espresso Lab as perfect as I can. It’s also registered as a member in The Speciality Coffee Association of America, The Speciality Coffee Association of Europe and The Alliance for Coffee Excellence. In addition, all of our baristas have a coffee degree and extensive knowledge, with some of them even coming from barista and coffee grower families. I have taught them that every cup of coffee served must be served as they would explain it to the judges on a the panel of a barista competition and explain to each customer the source of our coffee and answer any questions delightedly.

I show my dedication to my passion and I am always at the outlet looking for ways to improve it. I study what others are doing in the industry and I am even travelling to a tiny village in Norway next month to visit what is considered one of the world’s best coffee shops!

 

  • What makes your coffee so delicious?

First of all we only use Microlot coffee. If you imagine a pyramid of coffee, at the bottom you have the lower quality, mass-produced coffee and at the top you have Microlot coffee, which has been harvested in a more careful way. Most places don’t use Microlot coffee as it’s more expensive, but for me there was no other option as it’s the best.

When we look at the farmers we work with, they should all be ‘Cup of Excellence’ certified by the Alliance for Coffee Excellence, the most prestigious award given to a fine quality coffee.

Internally, we make sure our coffee tastes as good as possible by the periodic monitoring it and assuring that it is following the identified standards. We do three tasting throughout the day, one early morning, one at noon and finally one in the afternoon. Coffee can change its taste throughout the day, which then in turn changes the way you need to serve it. We also only serve our coffees with one brand of full fat milk, which we researched for months, as this again changes the taste dramatically. Finally, we neither serve nor recommend adding sugar with our coffee as the taste has the right amount of sweetness already, something which would be ruined with added sugar.

At The Espresso Lab, it is about the whole guest experience. Even our playlist has been handpicked according to international coffee music standards. Yes, that’s right, music can change how you experience your coffee!

 

  • What is your favourite cup of coffee?

To be honest I don’t have a favourite way to take my coffee. I like trying every way and perfecting the art of serving all types of coffee. At The Espresso Lab, our signature coffee is the Gibraltar, which is served in a glass, with a lower proportion of milk.

 

  • What do you see in the future for The Espresso Lab?

We want to be the place that others measure themselves against. We want to continue to work and develop on our techniques and strive to be the best and hopefully one day to compete in international barista championships, representing the UAE. I want to share my passion with the world and educate the UAE community about the great process of serving the perfect cup of coffee. This will result in valuing the Speciality Coffee Industry and will definitely support the shift of the coffee culture in the region.

 

Now that you have heard the story of The Espresso Lab we hope to see you soon so you can try the coffee out for yourself!

 

 



healthy lunchbox ideas from Ryan Penny

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As the kids are heading back to school in the UAE, parents are busy thinking of healthy and inventive lunch box ideas. So we caught up with our in-house Clinical Nutritionist (DCN) Ryan Penny, at the DSM Weight Loss Center within The Hundred Wellness Center to get his advice when it comes to feeding the little ones this back-to-school season.

 

  1. What should parents think of when preparing kids school meal and lunch boxes?

vegieThe three things parents should think about when preparing kids’ school lunches are: Quality, Quantity, and Fun.

The first is to ensure that the majority of what is included is quality food. This means mainly “natural” food; in other words, food that has been minimally processed. Fruit is the obvious choice. Things like apples, pears, bananas, clementines, and grapes are easy. Add on some raw vegetables, like carrots, cauliflower, or green beans and you’ve got a good natural base. Whole grains in the form of bread or wraps can be convenient ways of serving up a mixture of these vegetables. Add to that the option of a few meat or chicken strips and you are well on your way to a good-quality packed lunch.

In terms of quantity – the idea is to pack for a single meal and not a buffet. Depending on how long the child is going to be at school you might need to pack for a second meal. In this case it’s probably best to prepare the meals in separate lunch boxes or, at least, in a way that clearly differentiates the meals. This is a helpful way of defining for the child what constitutes an appropriate sized meal or snack. Portion control is very important as we attempt to reduce the risk of childhood obesity.

When it comes to fun, there is little harm in including a small treat. Ideally this should not be every day – possibly every second or third day – and shouldn’t make up more than 20% of the total meal. It’s best to choose the treat with the child and to tell him or her that it’s the only treat to be had during the school day.

Applying these principles and then changing up the individual foods will ensure a good variety over the week, which is highly recommended. Remember, variety keeps things from getting boring and provides a broader spectrum of vitamins, minerals, and other micronutrients growing bodies need.

So, what about something to drink?

There’s no need to include anything but water. Fruit juices, sodas, and the like are best excluded from school lunches.

  1. Is there something we definitely need to avoid?

no-soda-499x250As already mentioned – I would avoid any sugar-sweetened beverages. Sodas, fruit juices, and milkshakes are completely unnecessary. Also, find out if there are any regulations specific to the school, such as a “No Nuts” policy on packed lunches. If these kinds of restrictions are in place – avoid these foods accordingly.

  1. Is there something we definitely need to include?

UnknownIn my opinion, each packed lunch should have at least one serving of fruit, preferably a vegetable as well, and 250-500ml of water.

  1. How can we help inspire / help our kids make better / healthier choices?

finger-food-kidsHelping children grasp the reality that food is the fuel that energizes them and provides the building blocks for their brains, eyes, and insides is a good way of helping them make healthier food choices. This is only true when they have been taught to differentiate between healthy and unhealthy foods. A simple way of doing this is to introduce them to the Wellness Brothers’ definition of a great diet, which is, “A good variety of clean, whole foods, plant-strong, and mostly raw.” By filtering what they eat through these five check points (underlined) and having at least three of these checked for each food will be an effective way of promoting a generally good eating pattern at school and home.

 

5.  Are there any supplements you would recommend for kids?

Yes, I do recommend supplements for children. Always look for good quality, food-derived supplements. Unfortunately, a large number of supplements on the market for children are not ideal. Of the better options available in Dubai are the Animal Parade supplements by Nature’s Plus, and The Wellness Brothers’ DSM750 shake, which contains a blend of fifty five organically grown whole foods. It mixes easily with water and is pleasant to drink. The low-calorie content of the shake is also extremely helpful in tackling and preventing the growing problem of childhood obesity.

 

 

We hope that these ideas and guidelines will help you keep your children healthy and happy throughout the school year.



fully raw fruit pizza

Superfood Fruit Pizza

Everyone loves a pizza, especially kids! Whether it’s the delicious, stringy cheese or the concept of eating slices with your hands that excite children, it’s a meal that the majority of kids love. However, with an average of over 800 calories in your everyday pizza, this is an unhealthy meal to be eating on a regular basis.

We have found a fun alternative to pizza that looks just the same but is fresh, juicy and healthy! The watermelon pizza can be created in as little as 15 minutes and is a really fun activity to do with your kids. You can also wrap up slices and add them to their lunch boxes to give them a fruity dessert or snack.

Ingredients:

  • 1 large slice of Watermelon
  • 1 Kiwi
  • A handful of goji berries
  • A handful of blueberries
  • Chopped nuts
  • Grated white chocolate or chopped coconut

Method:

  • Cut the watermelon into a large slice, shaped like a pizza base.
  • Add slices of kiwis, goji berries and blueberries to the watermelon base.
  • Sprinkle the white chocolate or coconut flakes over the top and add the nuts.
  • Cut the watermelon pizza into slices and serve!

This is an extremely quick and easy fix to give your kids a fun and healthy lunch option. With a subtle taste, watermelon is a great fruit to feed to the little ones and by being shaped like a pizza it’s an exciting way to make sure they get fresh fruit.



what is the Schroth method and how does it help Scoliosis?

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The Schroth Method has a long and established tradition, being founded in 1921 by Katharina Schroth in the eastern part of Germany. In 1961 Katharina and her daughter Christa moved to Bad Sobernheim near Frankfurt and established the “Katharina Schroth Klinik” in 1983.

Katharina suffered from Scoliosis herself and created the three-dimensional treatment of spinal deformities and scoliosis, which developed into the most recognised conservative exercise based approach for scoliosis treatment in Germany. She died in 1985, so Christa continued the work of her mother and refined the orthopaedic breathing treatment.

Schroth Exercises are customized for unique spinal deformation. The method teaches you how to;

    • Correct spinal rotation and increase lung capacity with a rotational breathing technique.
    • Help restore normal spinal position with pelvic corrections, breathing technique and stabilizing isometric contractions.
    • Improve your posture during routine daily life, not just during therapy.
    • The term Scoliosis was first described by ancient Greek physician Hippocrates: σκολίωσις skoliosis meaning “bending”‪. It is a medical condition in which a person’s spinal axis has a three-dimensional deviation. Although it is a complex three-dimensional condition, when viewed on an X-ray of a sufferers rear profile, the spine of the individual can resemble an “S” or a “C”, rather than a straight line.‪

What is scoliosis?

UntitledThe term Scoliosis was first described by ancient Greek physician Hippocrates: σκολίωσις skoliosis meaning “bending”‪. It is a medical condition in which a person’s spinal axis has a three-dimensional deviation. Although it is a complex three-dimensional condition, when viewed on an X-ray of a sufferers rear profile, the spine of the individual can resemble an “S” or a “C”, rather than a straight line.‪

According to SRS (Scoliosis Research Society) the most common type of Scoliosis is idiopathic which affects 80% to 90% of all scoliosis patients.

The other 10% to 20% are Scoliosis with known aetiology such as congenital, neuropathic or neuro-muscular origin. The classification idiopathic Scoliosis literally means that there is an unknown aetiology for the disease – it is perhaps genetic.

The group of idiopathic scoliosis is further divided into 3 sub-groups, which are determined by the first features detected:

  • Infantile idiopathic Scoliosis (IIS) age 0-3
  • Juvenile idiopathic Scoliosis (JIS) age 4-9
  • Adolescence idiopathic Scoliosis (AIS) age >9

There is also a rarer variant, so-called degenerative Scoliosis, which starts in the postmenopausal period.

Generally speaking it is observed that Scoliosis ‘itself’ does not cause pain in children or teens. When back pain is present with scoliosis, it may be because the curve of the spine is causing stress and pressure on the spinal discs, nerves, muscles, ligaments or facet joints of the spine itself and this imbalance can then radiate to the surrounding tissues and compromise correct muscular alignment.

Like many things in life, our body is more forgiving in our youth, but it is as we age and more specifically, if we age without compensating for weaknesses in our bodies that the said imbalances can begin to introduce pain into our daily life.

 

Do you give everyone the same exercises?

No, the exercises I use with my patients are specifically personalized to their condition. There are many different exercises and all can be adapted to suit the patients’ needs and stage of Scoliosis.

 

How long does the therapy take?

Every program is based on what the patient needs. I encourage my patients to continue the exercises at home, so that they are constantly reinforcing their treatment regime, even if they only have time to visit me once a week.

It will also very much depend on the individual and how disciplined they are with their homework. An essential time to focus is during puberty, as hormones have an impact on the progression of the Scoliosis. As a consequence, some of the children that come are with me for many years.

A way of thinking about Scoliosis is a little bit like a permanent suit of clothes. You will wear the condition for the rest of your life and accordingly the treatment will become a part of your life, helping you to adjust and to compensate as much as possible.

 

It’s all about Teamwork

I cannot emphasize enough that the treatment of the Scoliosis is a team-based approach. Sometimes the patient is aware that they have the condition, sometimes it is diagnosed by a visit to an Orthopedic doctor or a Physiotherapist. In any situation, it is imperative that a full and regular communication and continuous assessment is maintained between the patient and their practitioners to ensure the best possible outcome is achievable.

 

A big thank you

We would like to extend our thanks to the Dubai community that continuously supports us in raising awareness about Scoliosis. And we want to take this opportunity to especially thank Dr. Michael Voeher and Dr. Marc Sinclair at the Children’s Medical Center here in Dubai and Dr. Babak Ansari at Medwin Medical Center for trusting us with their scoliosis patients.

If you suffer from Scoliosis or want to know more about sessions with our Physiotherapist Nora, contact us today!

 

Nora Straeter

Physiotherapist and Certified Schroth Therapist

The Hundred Wellness Center



how to get more Vitamin D

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Although we live in a country blessed with constant sunshine, the Dubai Health Authority estimates that 78% of the UAE population is deficient in vitamin D. Researchers cite “decreased outdoor activity” as one reason that people may become deficient in vitamin D, which makes sense as our sun is so strong, many people limit the amount of time they spend on it, fearing other conditions such as heat stroke, sunburn and even skin cancer. However going without adequate sun exposure can really affect the amount of Vitamin D your body intakes and this gets overlooked most of the time as people assume living in a hot country gives them more vitamin D, not less.

 

What is Vitamin D?

vitamin-d-written-in-sandVitamin D is a fat-soluble vitamin that is stored in the fatty tissue of the ‫ body and is considered one of the most important vitamins your body needs. Vitamin D balances the calcium level in our bones and aids in helping our bones develop and grow strong. What’s more, sunlight has other hidden benefits, like protecting against depression, insomnia, and an overactive immune system.

 

 

 

How can we improve our Vitamin D intake?

Sun-Heart-218x295Sun exposure to the skin is the most natural, effective and unfortunately the most neglected source of vitamin D. The best way to get vital vitamin D is to expose yourself to more direct sunlight! Getting just 15 minutes of direct sunlight a day (without sun cream) can give your body all the vitamin D it needs. You can also increase the amount your body receives by eating vitamin D strong foods like oily fish, eggs, leafy greens, tofu, pulses, seeds and whole grains.

Other sources of Vitamin D are dietary supplements that can easily be purchased at health food stores in the UAE, such as Organic Foods and Café or Holland And Barrett.

 

Things to consider

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The best time to expose yourself to sunlight to get Vitamin D is between 10am and 2pm.

Age affects the amount of Vitamin D your body can absorb so the older you get, the more direct sunlight you need.

Clothing blocks the UVB rays you need, so your bare skin has to be in the sun in order to absorb Vitamin D.

Do not wash with soap for more than 30 minutes after sunbathing, as this blocks the vitamin D from being absorbed.

In winter, if where you live doesn’t have sun, the winter sun still works so even if you’re skiing or snowboarding, keep your face and arms out to absorb some sunlight every day. Otherwise, take supplements to enhance your Vitamin D intake.

Consult with your healthcare provider to monitor your vitamin levels and see whether you are deficient in Vitamin D or any other key vitamins.

So as soon the temperatures lower, why not start to explore all the al fresco options the city has to offer or head to the beach to soak up the sun. At The Hundred Wellness Center we also have a gorgeous outside seating area where you can enjoy some fantastic refreshments. We hope to see you there soon!

 



how to go gluten free

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Gluten is a generic name for the storage protein found in grains. Gluten basically binds starches together; it’s the stuff that makes dough, well… doughy.

If you regularly feel uncomfortable after a gluten-rich meal (like pasta and bread), gluten could be the culprit. “Uncomfortable” can mean anything from feeling slightly bloated, gassy or brain fog, to much more severe symptoms like excruciating cramps, vomiting, migraines or dizziness. Most people find that reducing or completely removing gluten from their diet has many positive health benefits, leaving most feeling lighter, more energetic and overall healthier once they stop eating it. So…how do you eat gluten free?

Here are some small tips to help you to go gluten free with ease!

1- Focus on “real” foods

the hundred fruits and juiceBy far the easiest and healthiest way to live gluten free is to focus on unprocessed fresh, and organic whole foods. There is no guessing when it comes to the ingredients in fresh produce. And for all the rest of your food, do your research. Knowledge is power, and cutting gluten out of your diet will be much easier when you know what contains gluten and what doesn’t. So when you find yourself sometimes hungry and did not prepare anything in advance opt for fresh fruits or vegetables – this way you will never go wrong or worry if it has gluten or not.

 

 

2 – Be prepared and pack your snacks

25-healthy-snack-ideas-for-adultsBefore leaving for work if you have a full time job, cook your lunch and dinner in advance, and take it with you to the office. Whether you work or not always pack with you light snacks that you can eat on the go like nuts, cucumbers, carrots or celery sticks, rice crackers with peanut butter, bananas, or fresh berries and don’t forget your water or coconut water too.

You never know where you may end up or if you will have access to gluten free foods, so when you are grocery shopping be sure to pick up naturally gluten free dried fruits, nuts (non-toasted or salted), and seeds. These can easily be thrown in jars or bags, and also make excellent granola bars, which can be baked ahead of time and frozen for later use. Fresh fruit and vegetables are great, but check the labels on any dried fruit as they can contain additives or added sugars. Another great gluten-free snack is rice crackers, which can be enjoyed alone or with toppings like avocado.

 

3- Read your labels

freedom-from-fast-food-4Removing such a large staple from your diet can be challenging, especially if you have a love for breads, cakes and all types of baked goods. So when you go to the supermarket before buying anything you need to read the label and to be on the safe side always go to the gluten free sections if you want to buy any cookies, crackers or bread. I personally will never buy anything if it doesn’t say gluten free in the label, as some stuff does not have gluten-containing ingredients like wheat, barley, rye, malt, or oats but the factories might produce something else with gluten. You need to be extra careful if you are celiac.

Always stay away from canned soups, instant sauces, seasoned rice mixes, seasoned nuts, and many others as these most of the time contain gluten. Just, stay safe and stay away from processed food in general – even if they don’t contain gluten, they’re still unhealthy and if once in a while you want to buy a canned soup, for example, then get it from the gluten free aisle and make sure it says gluten free on the label.

Another important point is that not all gluten free products are healthy, as some still have preservatives and many unhealthy flours. Everything may sound daunting at first but once you initially do your research on the good products and compile a list of the healthy gluten free items you like and keep exploring more, it becomes easier. If once in a while you want to get unhealthy gluten free items, it’s ok! Because it’s all about balance and the most important thing is that you are avoiding the gluten that makes you feel bad.

 

4 – Stock up on alternatives

o_6a64486b09f2b57c-0Nowadays there are many alternatives to gluten products, such as gluten free pasta, brown rice, gluten free bread, gluten free cookies, millet, gluten free oats and more. These can be easily bought from the Organic Foods Café here in Dubai.

Be careful with gluten free oats, as many people with gluten intolerance are also intolerant to even gluten free oats. If you’re fine with these, then team them with vegan milk, such as Cashew or Almond mylk sold at The Hundred Wellness Center.

 

 

5- Get Creative

The truth is that it is a lot easier to cook gluten free than you may think, but it does take a little extra creativity. So start with some of the foods that you love and gravitate towards, and then get creative with re-creating those foods into healthier options with your gluten free ingredients.

Sauces can also have gluten, such as Soy Sauce, so for gluten free options, go for Tamari Sauce. You can also substitute rice for millet, bulgur for quinoa and noodles for buckwheat noodles or rice noodles to give you even healthier options. All of which can be found at Organic Foods & Cafe. With these different options you can cook any cuisine, from an Asian Stir Fry to Arabic dishes like Kabsa. When cooking at home, some sauces need flour for thickening, so opt for gluten free flour or gluten free cornstarch. It’s not as hard as it sounds – once you start exploring you will find many creative dishes that you can do.

 

Favorite gluten free products: 

Gluten free oats from Organic Foods store

Tamari sauce from Organic Foods store

Brown rice noodles from Organic Foods store

Almond and cashew mylk from The Hundred Wellness Center

Egg free diary free Chocolate brownie and double chocolate biscotti from The Gluten Free Kitchen & Cafe

At Spinneys they have a great selection of Schär and Genius Gluten Free products.

With these fantastic tips you can transition into your gluten free life a little easier!

 

Asma Hilal Lootah,
Owner & Founder of The Hundred Wellness Center



3 Delicious Vegan Desserts to Try this Eid-Al-Fitr!

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Indulging in good food is something we all love to do, especially during holiday times with our friends and family. For the upcoming Eid Al Fitr, we have tried out some delicious and indulgent, yet healthier desserts to share with your loved ones. We all deserve a little indulgence now and then so with these vegan, sugar free and gluten free recipes you can have all the sweetness without the guilt!

Double Dark Chocolate Coconut Macaroon Tart

cake

This is definitely a dessert whose name even makes your mouth water! With a velvety, chocolate taste and an underlying hint of coconut this is a must-try for this Eid Al Fitr.

Ingredients:

For the crust:
  • 1 1/4 cups packed pitted Medjool dates (see note)
  • 1 1/4 cups unsweetened shredded coconut
  • 2 1/2 tablespoons ground flax seed
  • 2 1/2 tablespoons unsweetened cocoa powder
  • 1 tablespoon coconut oil
  • 1/4 teaspoon fine grain sea salt, or to taste
  • 1 teaspoon water (if needed to bind the dough)
For the filling:
  • 3 (70%) good-quality dark chocolate bars (300 grams total)
  • 1 (400ml) can full-fat coconut milk, room temperature
  • 4 tablespoons pure maple syrup (or liquid sweetener of choice)
  • 1 teaspoon pure vanilla extract
  • small pinch fine grain sea salt
Coconut whipped cream (optional):
  • 1 (400ml) can full-fat coconut milk, chilled overnight
  • 1 tablespoon pure maple syrup (or liquid sweetener of choice)
For the garnish:
  • 1/2 cup toasted large flake coconut, flaked sea salt, leftover coconut whipped cream (optional)

Directions:

  1. Toast the coconut (optional step, but recommended): Preheat oven to 325F. Place shredded coconut and large flake coconut (if using for garnish) on baking sheet. Keep separate on baking sheet. Toast in the oven for 5-10 minutes, until lightly golden but not brown. Set aside to cool.
  2. Line a 9-inch glass pie dish with 3 (2-inch wide) strips of parchment paper, one going each direction, with overhang. Now place a large piece of plastic wrap on top and press down. The parchment strips will allow you to lift the pie out after freezing. I highly recommend doing this or the crust will stick miserably to the dish.
  3. Prepare the crust: In a heavy duty food processor, add the pitted dates and process until finely chopped. A big ball will form. Add in the rest of the crust ingredients (including the toasted shredded coconut – but not the large flake coconut) and process until everything is combined. The dough should stick together when pressed between your fingers. If it doesn’t, add optional water and process again.
  4. Spoon the crust mixture into the prepared pie dish. Spread out evenly. Starting at the centre, press down firmly moving outward and up the sides of the pie dish. Place dish in the freezer while you prepare the filling.
  5. Prepare the filling: Break up chocolate bars into chunks and place into a medium-sized pot. Melt the chocolate over the lowest heat setting (or use double boiler). When the chocolate is 2/3 of the way melted, remove from heat and stir until completely melted and smooth.
  6. With a spatula, spoon the melted chocolate into a large bowl. Now pour one entire can of room temperature full-fat coconut milk into the bowl with the melted chocolate. Whisk vigorously until completely smooth. Finally, whisk in the maple syrup, vanilla, and a pinch of salt until smooth. Set aside.
  7. For the whipped cream (optional): Open the can of chilled coconut milk and scoop off the cream portion only. Discard the water or save for a smoothie. Place the cream into a bowl along with one tablespoon of pure maple syrup. With electric beaters, whip the cream until smooth.
  8. With a spatula, scoop the chocolate filling into the pie crust (to avoid overfilling, you might want to refrain from using all the filling- see my note below). The pie dish will be very full.
  9. Drop a few tablespoons of whipped cream all over the chocolate filling and swirl it all around with a knife. Carefully transfer the pie dish into the freezer on a level surface for approx. 3 hours, or until firm throughout.
  10. Remove pie dish from freezer and let sit on the counter for 5-10 minutes. Grab the parchment paper and lift the pie out of the dish (I had to grab the strips of paper and wiggle it back and forth several times before it popped out).
  11. Slice and garnish with toasted coconut flakes, leftover coconut cream, and flaked sea salt, if desired. Serve immediately as pie will soften quickly.

Notes: 1) If your dates are firm, soak dates in a bowl of water for 30 minutes prior to starting. Drain well. 2) You can totally skip the coconut whipped cream if you prefer. 3) The chocolate filling makes almost too much filling for the pie and it nearly overflows. If you prefer, you can leave out 1/4-1/2 cup of filling. You can place leftover filling in a small dish and freeze it, then cut into “freezer fudge” – just an idea!

Recipe found here

Avocado Mint Cream Bars

IMG_4785

Ingredients:

Crust

  • 1 cup raw almonds
  • 1 cup pitted dates
  • 1 tbs cacao powder

Filling

  • 1 avocado, pitted and peeled
  • 3 tbsp coconut oil, melted
  • 3-4 tbsp maple syrup
  • 1 banana
  • 1/2 tsp vanilla extract
  • 5-10 drops peppermint oil, I used peppermint extract
  • Pinch of salt, optional, I used celtic salt

Topping

  • 3 tbsp cacao powder
  • 3 tbsp coconut oil, melted
  • 2 tbsp maple syrup

Directions:

Place the crust ingredients in your food processor and pulse until combine or the mixture is coming together like in the picture. With a spatula press evenly into the bottom of a 8×8-inch square baking pan previously lined with unbleached parchment paper.

Blend the filling ingredients in the food processor until smooth and spread evenly over the crust. Freeze while you prepare the topping. In a small bowl mix the topping ingredients and pour over the middle layer making sure to spread it evenly.

Freeze bars until firm. To serve let the bars thaw at room temperature for 20-30 minutes and cut as desired.

Recipe found here

Avocado Pineapple Popsicles

IMG_4781

These are perfect to help you cool down over this hot Dubai summer and can be prepared well in advance of any event.

Ingredients to make 4-6 popsicles

  • 1 cup fresh pineapple juice
  • ½ cup of regular coconut milk – found in The Organic Food Store
  • 1 ripe banana
  • 1 avocado
  • Juice of 1 lime
  • Popsicle molds

Directions:

Place all the ingredients in a fast speed blender or Nutribullet, and process until smooth. Fill your Popsicle molds and freeze over night.

You can also use the Zoku Quick Pop Maker, where you freeze the base for 24 hours ahead of time, and then when you are ready to make the actual popsicles it only takes 7-8 minutes. Either way makes delicious and healthy popsicles – perfect to help you cool down over Eid!

Try out these fab Eid desserts and let us know how you get on!

 

Asma Hilal Lootah,
Owner & Founder of The Hundred Wellness Center.
Winner of Mohammed Bin Rashid Award 2010
Emirates Woman of The Year 2012



The power of fermenting foods

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Sauerkraut, Kimchi, Kavass, Kefir, Sourdough and Kombucha are just a few of the names given to fermented food and
drink. Beers, wine, yogurt and cheese are other name associations that come to mind when the word fermentation is used.

Fermenting food isn’t a new concept. It goes back to the first humans on this planet that needed to create a method to
preserve their food, long before refrigeration.

Bacteria is all around us and these microbial cultures are usually depicted as scary little green monsters we need to wash away with antibacterial soap to stay safe. We have become scared of food that isn’t pasteurised at high heat to kill these bacteria and to keep us safe from potential harm. With pasteurisation (often law enforced) we also kill the good bacteria with the bad. This means many of us now lack these friendly microbial cultures in our digestive tract, which play a critical role in our gut health.

Probiotics are microbial organisms that take up residence in our gut. We need them to digest our food, absorb nutrients and help eliminate toxins. We need our gut to function optimally because it is so crucial to a strong, healthy, and fully functioning immune system. We also host bad bacteria in our gut which in itself is not a problem as we can accommodate these unwanted guests. The problem manifests when we consume food that isn’t very good for us which causes the bad bacteria to multiply and overstay their welcome. The problem becomes apparent when we neglect our good friendly bacteria by not creating an environment for them to survive and by generally not looking after our gut flora with prebiotics. Prebiotics are indigestible carbohydrates which are food for probiotics. If good health is our goal, we want the good vs bad bacteria to be balanced.

We are only just starting to scratch the surface of how important gut health and probiotics are. In fact, it was a sentence I heard in a nutrition lecture I attended once that got me into fermenting food. The sentence was this “antibiotics means anti life, whereas probiotics means pro life’’. Although antibiotics are critical and necessary in medicine, this interpretation of the word made me transition towards investigating pro-life i.e. probiotics. Studies and research is being conducted globally that investigate the effects and possible benefits of fermented foods on physical, mental, and even emotional health. Some of the possible positive effects have been shown with those suffering from autism, cancer, arthritis and even weight loss. Other studies have demonstrated the many strains of good bacteria in fermented foods, some highlight findings such as there is an increase of vitamin C in cabbage (in sauerkraut) after fermentation . These are all fascinating and an area that, although it once had limited research, it is now being closely looked at.

You will see probiotic foods and supplements with the names of different strains such as lactobacillus, bifodobacterium and streptococcus. Some tell you their CFU’s (colony forming units, or live organisms) closest to the nearest billion. Other labels will state that they are by products of preparatory culturing process and can be used on the skin.

With this new age reviving of quite a simple traditional practice, one can feel a little overwhelmed at first. Our previous generations recognized good food without the technical mumbo jumbo and had a community approach to fermenting. They would share fermenting recipes, pass fermenting skills to each other, ferment large batches together and consume a variety of fermented food.

Nearly all cultures have forms of fermented food including my own. I grew up eating a pickle my mum made from carrots, green mangoes and fenugreek seeds. I had no idea this was a fermented probiotic food. It was just a jar of pickle made from a recipe passed down to her from her family where she grew up (on a snow topped mountain in the middle of nowhere). I make kimchi with fermented Arab chilli paste called Shatta. Yet these aren’t called probiotic foods, we just eat them, and they taste nice. Maybe the simplicity in knowing that real food will benefit and nourish us is the way forward because it will makes us feel good. Therefore, let’s just eat it!

fermenting post

This is the recipe for one of the easiest ferments you can make. Some say Sauerkraut, that’s because they haven’t met my mother.

Carrot Mango Pickle

You will need
1 mason jar with lid
2-3 carrots
2-3 green cooking mangoes
1 Tsp salt
1 Tsp Fenugreek seeds

Spring water

Start off with sterilising your mason jar.

Add all the ingredients into a large glass bowl. Give the ingredients a massage and make sure the salt is evenly mixed in.

Add the above to the mason jar and pack in tightly leaving around a 2 cm space at the top. Now add spring water to the mason jar filling it to the top.

Make sure no carrot or mango pieces are floating to the top. If they are use a glass weight to weigh them down.

Put the lid on tightly and rest on your counter for 24 hours. After 24 hours release the gas that has built up during the anaerobic fermenting by slightly opening the lid. Repeat this stage every 24 hours. On day 3 taste some of the pickle, if it tastes like a pickle it is ready. If it needs longer, return back to it on day 5. I have the most success when my kitchen is set at 24deg. Refrigerate once done and it can last for months.

For more information, follow me on Instagram @eatdrinkrealfood.

 

Nisa Yousafzai,
Founder of Juice Prescription and is a qualified Independent Natural Juice Therapist. Nisa has completed a comprehensive course covering Biology, Anatomy & Physiology, Nutrition and Juicing as well as an intensive academy run personally by Jason Vale.

 



How I started removing toxins from my life

candles

Certain elements of life can be toxic enough, so we need to reduce all of the artificial chemicals and toxins that are entering our body on a daily basis. Below are some of the rules I follow to make sure I am living as much of a chemical-free life as possible.

 

 Use organic deodorant

Dr Organic

Our sweat glands are made to release toxins, so when we clog them up with a product, moreover an aerosol product, we are clogging up one of our body’s natural ways of getting rid of unwanted toxins. Although there is nothing concrete linking deodorant and illnesses, I believe it’s best to avoid using it just in case. Aerosols are also harmful to the environment, so I am happier using a roll-on, non-spray deodorant knowing it’s helping the world around me as well. I use Dr. Organic’s Manuka Honey Organic Deodorant, which is available online or at Holland and Barrett health shops around the UAE.

 

Glass vs. plastic

glassplasticI avoid drinking out of plastic whenever possible. Especially living in such a hot country, when plastic heats all the chemicals are released into the drink, so the mineral water you think you are drinking may contain a handful of harmful chemicals as well. This is also better for the environment as glass bottles can be reused over and over again.

 

 

 

 

 Use filtered water

nikken

 

I filter my water using a Nikken water filter, which means my drinking water and even the water I use to shower is as ‘clean’ as it can be without chloride. Filters also add extra minerals to the water that can aid your skin and hair.

The slightly alkaline water produced by the PiMag Waterfall may help offset the acidic nature of a typical modern diet and other environmental conditions. It decreases oxidation reduction potential — a high ORP contributes to oxidative decomposition. An ionizing effect further reduces potential oxidation by providing ions to neutralize free radicals.

 

 

Cook in stainless steel

stainless steelAluminum has a negative health impact on the body, so cooking with aluminum is a bad idea. According to Health Canada, cooking your meal in an aluminum saucepan can add approximately 1 to 2 mg of aluminum to your food! Instead I opt for stainless steel, a material that does not leak in to food.

 

 

 

Eat organic whenever possible and avoid the ‘dirty dozen’

OrganicIf you have the means to eat everything organically then great, but many of us simply can’t. The increased cost of organic goods means it’s hard to sustain this style of living, but increasingly there are more and more places to buy cheaper organic food in the UAE. If you have to choose which foods to buy organic and which can be non-organic, there is a list of the ‘dirty dozen’ that you should follow. The 12 products with the highest levels of pesticides are: peaches, apples, cucumbers, nectarines, strawberries, grapes, celery, potatoes, spinach, sweet bell peppers, cherry tomatoes and snap peas.

 

Avoid fabric softener

soap olive

 

Fabric softener is loaded with chemicals, all of which are unnecessary. Our clothes have already been cleaned by the detergent or soap, so adding extra chemicals simply to make the clothes softer should be avoided. Instead I spray my clean clothes with water mixed with a few drops of essential oil or baby cologne when ironing, which helps the clothes smell nicer without adding these harmful chemicals. You can also buy olive oil soap, which is a natural clothes cleaner, at Union Coop.

 

 

 

 Use sea salt not table salt

sea salt

 

Although both contain the same amount of sodium, sea salt undergoes minimal processing, so trace levels of minerals like potassium, calcium and magnesium are retained in the salt. However, table salt is highly processed so all of these minerals disappear and additives are usually added to stop the fine salt sticking together.

 

 

 Avoid chemicals when cleaning your home

chemical-freeKilling off bacteria is crucial to maintaining a clean and healthy home, however using toxic chemicals to do so, such as

Clorox, can be very harmful to your health. At home, I either use vinegar, baking soda or tea tree oil mixed with water to clean. Add some baking soda to your sponge and it will get your bathroom tiles shining in no time, while vinegar is great for floors and windows. Tea tree oil and water is a great alternative to Dettol and to get your mirrors shining all you need is water and vinegar. These homemade tips really do work and save you money in the meantime!

 

Use a non-fluoride toothpaste

Desert Essence

 

 

Fluoride is an extremely strong chemical and can have adverse reactions on our teeth and overall health. I have switched to a naturally effective toothpaste that cleans my teeth and takes care of my gums, without containing any strong, and potentially harmful, chemicals. You can buy great non-fluoride toothpastes at Organic Foods Store.

 

 

 

 

 

 Avoid processed foods whenever you can

real_food

Although our busy modern lifestyles sometimes mean we do end up eating processed food or eating out at restaurants more often than we should, you should always try to avoid eating processed foods. One way of looking at it is to eat as previous generations did – our parents and grandparents made everything from scratch as processed food or ready-meals were not available. They lived off a more naturally organic diet and cooked everything at home; something which we should take up.

 

 

 

Asma Hilal Lootah,
Owner & Founder of The Hundred Wellness Center.
Winner of Mohammed Bin Rashid Award 2010
Emirates Woman of The Year 2012

 



Stay healthy while traveling with the 80/20 rule

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We all know that travelling can wreak havoc on your body, with jetlag, fatigue and unhealthy eating leaving you feeling unwell and unhappy by the end of the trip. Most people break their usual healthy routine when they go on holiday as they feel they need to relax and have a break from the routine of their daily fitness schedule. Although this is definitely true, you should only let go of your routine a certain amount, otherwise you will return from your holiday feeling unhealthy and unmotivated.

One of the ways you can stick to a healthy lifestyle but still enjoy your holiday is to use the 80:20 rule during your vacation. This principle can be applied to all aspects of your life, but can come in particularly useful when talking about your health and wellbeing.

Eating:

Eating is a large part of travelling and something you should definitely not sacrifice! While away, we all succumb to the temptations of local food and delights. How can you not feast on pasta and pizza when in Italy, or cheese and pastries in France? However, this can leave your body in a state of shock, especially if you are used to leading a healthy lifestyle while at home. So for example if  you are eating pizza, add vegetables. If you’re drinking a cola, eat a salad and protein with it.

This way you can go out socialize and explore the local food, without feeling like you’re missing out. A good way to practice this for example is to pick one small thing every day to indulge in, such as a croissant, a gelato or maybe a creamy hot chocolate.

Drinking

Just like eating, drinking can be applied to the 80:20 rule. As long as you drink water or clean, cold pressed juices 80% of the time, 20% of the time you can indulge in fizzy drinks or sugary cocktails. The 80% will outbalance the 20%, meaning the healthy side of your body will outweigh the unhealthy.

Exercising

While on holiday, the last thing most people want to do is go the hotel gym first thing in the morning! Exercising doesn’t have to be going to the gym, if the city you are visiting has parks you can go for a run or a power walk, if you are next to a beach then you can go for a swim or try some water sports. Remember moving can be fun! On holiday we walk more as we are exploring the city around us. By choosing to walk instead of catching a taxi, or by having a swim in the pool or sea everyday, we will be able to keep our fitness level up. Be conscious about incorporating movement into your travels without making it a harsh routine, and you will be able to enjoy your holiday without feeling like you have sacrificed your fitness in the process.

Sleep

Our sleeping patterns are really disturbed when we travel, due to jetlag and changing time zones. Although there are many things you will want to do in the evenings while you are on holiday sticking to the 80:20 rule again here will keep you energized for the duration of your trip. So 80% of the nights try and sleep before midnight, and 20% of the time you can explore and stay out later.

Be prepared

If you are committed to staying healthy while you are travelling, why not research some cool, healthy places to visit in your destination, such as cafes that sell cold pressed juices or delicious smoothies. This can help you stick to your health regime. You can also bring healthy snacks with you whenever you go out, so you opt for your snack when you feel hungry instead of buying chocolate or sweets on impulse.

Overall, don’t beat yourself up if you slip from your usual healthy routine while you are away – you are on holiday and it’s allowed! Just try and stick to the 80:20 rule and you will be able to relax and do everything you want without the negative health impact.

 

Asma Hilal Lootah,
Owner & Founder of The Hundred Wellness Center.
Winner of Mohammed Bin Rashid Award 2010
Emirates Woman of The Year 2012



5 steps I took to lower my stress

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Opening The Hundred Wellness Center was a very rewarding yet challenging journey. I felt my stress levels really increased and knew I needed to do something to bring them down. I needed to find some tools to help deal with the situation and improve my health.

The first step I took was to consult Dr. Sean Penny, our in-house Homeopathic Practitioner at the center. I have known Sean for many years and really believe that homeopathic remedies and consultations can help you with whatever you are dealing with. He advised me on a number of factors that could help reduce my stress:



the world’s only 30-day detox that includes cola and fried food (daily!) by nisa yousafzai

juicing

Now that I have your attention, yes, this detox does exist, but no, it isn’t ‘technically’ called a detox. I am talking about the month of Ramadan when just under 2 billion Muslims will fast. They abstain from food and drink from sunrise to sunset, being a compulsory act of faith for all healthy and able Muslims.

The ultimate goal of this holy month is to cleanse the soul – a detox for your spirituality,if you like. Muslims are given the chance to renew and reflect on their character every year during this Holy Month. However, this isn’t ‘one of those spiritual’ articles, I promise. Your social media channels and phone has suddenly become an inbox tray of a million spiritual forwards sent by happy people, all with good intentions, but it may be becoming too much. The type of forwards tell you to pray sincerely, hold your tongue, to eliminate anger and clear your heart of bitterness. However, you will change nothing, or less than you potentially can, if you don’t change what you put in your mouth. Breaking your fast during Ramadan with junk food and fizzy drinks, before going to the masajid in a self-induced ‘food coma’ and stand in prayer with full attention, is not what Ramadan is about.

I don’t believe you can act with kindness and eliminate anger when you’re fasting as your blood sugar levels are all over the place because of what you choose to eat. Nor do I believe you can hold your tongue if you are unhappy and miserable, feeling tired both emotionally and physically because you refuse to change yourself nutritionally.

This isn’t new information; way back when, the Prophet Pbuhmentioned how disappointing it would be if you complete Ramadan, and all you felt was hunger. As this fasting command has come from God, maybe we should eat the food made by Him and not products that come from manmade factories.

So what does this mean in practice?

The science bit – fasting is great for you. Fact. Fasting throughout the year, the odd day here and there is great for you too. This is because nothing uses more energy in your body than digestion. If your body uses up its energy on digesting your processed breakfast, morning snack, lunch, afternoon snack, dinner, and evening snack all day, every day, 365 days a year, then when does it get a break to do anything else? Your gut is linked to your immune system, and your immune system keeps you strong and healthy. Our goal should therefore be to keep our immune system strong and healthy. Our kidneys and our liver work hard to detox our body all day, everyday, but these organs need minerals and vitamins to do their job properly. Our job is to feed them these minerals and vitamins (otherwise called micronutrients) so they can work optimally. We need enzymes for every function in our body, all of which can be found in natural, real,wholesome foods.

There is a slight problem, however. We don’t eat enough vegetables,fruits and other healthy food groups to provide the correct sustenance our bodies need. We instead find ourselves feeding our bodies toxins. However, you can change this bad behaviour. You can fuel your body the way it was created to be fed. You wouldn’t make your car run on empty, or on the wrong type of fuel, and expect it to run the best it can, so it’s madness to assume our bodies can work this way. We are created perfect, with food from this planet to feed us perfectly.

During your fast (in fact, the same goes for while you sleep at night) your body is able to continue to detox, cleanse, build and repair your body. It is your job to provide your bodywith what it needs, to do what it needs to do. Own your responsibility towards your own health.

How can you do this?

It goes without saying that processed sugar, processed oils and junk food should be avoided most of the time. I challenge you to incorporate the following and not feel better physically, mentally and spiritually. Watch your taste buds change, your desire for vegetables take over any cravings and start to feel better in yourself.

What’s the easiest way to consume large amounts of vegetables and some fruits with enzymes intact in a fast and convenient way? A way that doesn’t use much of your digestive system, a method where these micronutrients can get into your blood system to be transported around your body in say, 15 minutes?

You juice.

You consume freshly extracted raw juice, NOT the stuff that comes from cartons, or bottles, not even the stuff that say ‘not from concentrate’ or ‘loaded with vitamins’ or ‘no artificial flavors’. They are all pasteurized, which makes them devoid of the very nutrition you seek.

You juice to provide your system with liquid gold in quantities we just don’t eat. Nobody wakes up for breakfast, or in the case of Ramadan, Sahoor, and thinks, “I will grab a beetroot, some spinach, carrots, apple, ginger, turmeric, celery, lemon and an avocado” and eat this with a knife and fork off a plate. Now if you throw these ingredients into your juicer you’ve just created a drink bursting with vitamins and minerals that’s delicious and nutritious. Drink it slowly, maybe with some ice, in a beautiful glass and you’ve given your body the tools it needs to do what it does best.

Now take this one step further for the 30 days and break your fast (iftar) with a date, some lemon squeezed in water, and a hearty, watery, vegetable packed soup made from scratch. Have a real food meal, stripped from oil and refined carbs (including sugar) and juice again. Make your evening juice loaded with celery, cucumbers, something green and make it tastier with an apple or pear.

By improving the way you break your fast, this can be the best Ramadan you’ve ever had and that checklist of spiritual achievements you have going on, may just be achieved.

You can juice anything you like, our goal should be to consume vegetables and use fruits (such as apples, for example) to make the juice taste nice. You can eat fruit as and when you like, and they make a really perfect sweet treat after your long prayers.

Sahoor Smoothie

2 apples

1 large handful of Romaine Lettuce

1 local size cucumber

2 celery sticks

Juice the above and pour into your blender with ½ cup of spring water and 1 avocado (blend with ice if you prefer).

This smoothie is full of minerals including potassium, calcium and Vitamins A, B1, B2, B3, B5, B6, C, and E – vitamin E is wonderful for your skin too. Did you know: avocado is in the Guinness Book of World Records listed as “the most nutritious fruit in the world”.

Evening Juice

¼ to ½ a lemon

¼ local size zucchini

½ a beetroot

1 cm ginger

1 cm turmeric root

1 inch Fennel

1 local cucumber

1 apple

1 handful of baby spinach

2 carrots

Juice everything and pour over ice.

You may not have considered juicing zucchini before, but it is rich in minerals, including phosphorus, which is required for strong bones and optimal kidney function. Fennel can reduce gas and bloating, and is incredible at calming your digestive system. But it is also used as a natural appetite suppressant and quite useful when fasting. The list of minerals and vitamins in this one juice is so vast, it is impossible to include here, so this juice will definitely leave your body thanking you!

For more information, follow me on Instagram@eatdrinkrealfood.

Nisa Yousafzai,
Founder of Juice Prescription and is a qualified Independent Natural Juice Therapist. Nisa has completed a comprehensive course covering Biology, Anatomy & Physiology, Nutrition and Juicing as well as an intensive academy run personally by Jason Vale.

 



the pilates teaser

 

The Teaser is a challenging yet fun exercise that works on the strength, control, flexibility, and balance of the body and is also known as “the mother of all sit-ups”!

Named by Joe Pilates for its “teasing” of the earth’s gravity, the Teaser tests your powerhouse control. It’s very similar to the roll-up, but it’s more difficult. The body must be in total control and balance in order to hold the teaser position. Once that position is found, you can further tease gravity by adding arm and leg movements while still working to maintain your balance.

teaser

Benefits of the Teaser include improving posture, strengthening of the powerhouse and core muscles as well as stretching the hamstrings.

Achieving success in the Teaser will come down to good preparation. Do not try it before you are ready and without a qualified instructor. It can be dangerous and cause back injuries, so please take it slow and follow the instructions of your teacher. Some excellent preparatory exercises are : Rolling Back (Rolling Like a Ball), Roll-Up, Rocker with Open Legs (Open-Leg Rocker) and Teaser Prep (bent legs or legs resting on a stability ball).

At The Hundred Wellness Center we love the Teaser; and we hope you get to love it too!

Healthy Regards,

The Hundred Wellness Center Team



a healthy take on a traditional Emirati dessert

These days everyone is talking about fitness, health, and overall wellness. People are now gaining an awareness of what they put in their bodies. But that doesn’t mean we can’t enjoy some of our traditional and favorite comfort foods, that with a few adjustments can even be categorized as healthy! Proving that it is not about being on a “diet”, but it is about adopting a healthy and sustainable lifestyle, today we are sharing our take on the traditional Emirati Dessert “Falooda”.

Falooda

 

Healthy Falooda Recipe

Saffron and Coconut Milk Falooda

Ingredients:

1/2 Cup homemade almond milk

1/2 Cup coconut milk

2 tablespoons Chia seeds (adjust according to desired texture and density)

1 teaspoon rose water

Pinch of Saffron

Sprinkle of Pistachio

*Honey can be added as sweetener if needed.

Mix all the ingredients together and let sit for a few minutes, then stir again as some of the chia seeds will settle at the bottom of the bowl. garnish with the pistachios and honey, and serve. Enjoy!

Healthy Regards,

The Hundred Wellness Center Team



have you tried pilates yet?

So you’ve been hearing all the buzz about Pilates but still not sure what the expect?

Personal Trainer extraordinaire Derryn Brown is being featured in an upcoming issue of a popular fitness magazine talking about different types of workouts, so she decided to give Pilates a try, and this is what she had to say about her experience : I just finished a post pregnancy Pilates photoshoot with Elena from The Hundred Wellness Center and it turned out to be an awesome workout! You have got to get down there and book a session with her, she is amazing! Pilates is not easy and requires a lot of mind body connection.. Elena instructs so well and explains each step so you can actually visualize what you need to do in order to get the right movement. And did I mention how stiff I was the day after??

Personal Trainer Derryn Brown tries Pilates

Personal Trainer Derryn Brown tries Pilates

Healthiest Regards,

The Hundred Wellness Team



asma hilal lootah: building a happy, healthy business around pilates

Asma Hilal Lootah, founder of The Hundred Wellness Center goes behind the scenes with Sport 360

Asma Hilal Lootah, founder of The Hundred Wellness Center goes behind the scenes with Sport 360

Fitness guru and inventor Joseph H. Pilates once said: “Physical fitness is the first prerequisite of happiness”.

And UAE local Business Administration graduate turned Pilates advocate Asma Hilal Lootah, founder of the award-winning The Hundred Pilates Studio, is passionate about spreading that happiness.

As of this month, the Emirati has a bigger, better space of her own in which to do just that.

Sport 360 took the time out to discover how Asma launched and rebranded her new studio to The Hundred Wellness Center. We are delighted to share with you this exciting Q&A coverage…simply click the logo below to dive into the full interview!

Sport360



pilates – your healthiest long term investment

The Hundred Wellness Center

The Hundred Wellness Center

Health should be everyone’s top priority, it is one of the keys to success in all fields of life. Whether you are managing the stresses of running a business and juggling a family, complementing a more physical sports regime, or ultimately working towards living a pain-free life while keeping your body supple and strong as you grow older, Pilates is the answer. Today we share with you expert Alycea Ungaro’s view on how Pilates plays an integral part of fitness regimes for all age groups, and why it is NEVER too late too start getting in shape! As the saying goes, age is but a number!



raw & wholesome spinach, thyme and oregano soup

RAW SPINACH SOUP

With Ramadan only a couple of weeks away and with the summer heat slowly escalating, we are de”light”ed to share with you a raw, cool and healthy blended spinach soup. Packed with iron, rich in nutrients from avocado, and with wonderful earthy flavors derived from thyme and oregano this soup is complete with a splash of lemon for that added mediterranean twist. Ramadan typically calls out for a warm soup at Iftar but if the summer heat has you craving something more refreshing when you break your fast then this is the perfect soup for you. Blended soups are highly nutritious, easy to digest and a great way to saturate the body with lots of vitamins, minerals, antioxidants, and enzymes almost immediately making it an extremely healthy start to your iftar. So without further delay…here is the recipe:

Ingredients:

2 cups fresh spinach
1 small apple (peeled and cored)
1 ripe avocado
1/2 cup fresh tomatoes
1 tsp. sea salt
1 clove garlic
1 sprig thyme
1 sprig oregano
1 tbsp. olive oil or walnut oil (for a nutty delicious flavor)
2 tbsp. fresh lemon juice (do not use concentrated lemon juice)
3 cups hot water (added last if you prefer warm soup)
Toasted sesame seeds for garnish and a delicious crunch

Combine all the ingredients in a blender and blend for a couple of minutes until it’s smooth.  Add water gradually (if you like it thicker and creamier use less water).  Top / garnish your soup with sliced cherry tomatoes, sesame seeds or your favorite toasted seeds, before finishing off with a drizzle of of olive / walnut oil.



pilates, it’s a core thing: interview with rashid saeed

 

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Today we are delighted to share with you our recent interview with Rashid Saeed – a father, businessman and fitness aficionado, who joined The Hundred Wellness Center after injuring his back during his CrossFit training regime. Rashid is currently being privately trained by Walid Tebarki, one of our Pilates instructors, and is regaining his core strength through a series of specific core exercises using the Pilates ball, Reformer, Cadillac, Chair and Pole. Pilates strengthens the “powerhouse” which is the deep core muscles of the body (abdominal, gluteus and muscles surrounding and stabilizing the spine), and helps to elongate the spine, increasing the elasticity of muscles and the flexibility of joints. CrossFit training relies heavily on the initiation of core muscles in all of its exercises and by complementing it with Pilates there is a much lower risk of potential injuries.


the hundred wellness centre in dubai – location map

The Hundred Wellness Center Location Map

The Hundred Wellness Center Location Map

Behind the Zoo, and nestled in the heart of Jumeirah1 is special piece of wellness that we call home. After much hard work, it gives us great pride to finally introduce you all to {The Hundred Wellness Center}. For full contact details, click here.



healthier reese’s peanut butter cup baked oatmeal

Peanut Butter and Chocolate.  The best combination. Always. And inline with Easter, we are delighted to share this “much healthier” recipe! Your sweet tooth will love it, your children will too if you have little ones running around, and you might just recreate it for friends and family – forever. Yes, a true de’lite’ !!

So thanks to our friend at Chocolate Covered Katie for whipping this up and one of the best quick and decadent sweet treat we have sourced out for you on this festive occasion. The best thing is that the recipe is made for one person which means, quality and portion control! So count the number of heads you are creating this sweet sin-less treat for, roll up your sleeves and head over to the kitchen.

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when the midnight hunger pangs kick in….here are some healthy snack ideas

Late Night – Midnight  Snacking….can be hazardous to your waistline. Eat early, eat slow and eat when you aren’t stressed out. But if the late night munchies are calling out to you and you cannot ignore them, here are some great snacks to dive into:

1) Plain Popcorn (without the butter)- has just 31calories a cup. Make your own at home with store-bought kernels and avoid the calorie-dense microwave packed versions.

2) In-Shell Pistachios – Possibly due to the fact that by the time you’ve removed those delicious pistachios from their shell, you are ready to hit the sack and have consumed 41% fewer calories than if they were out of their shells already.

3) Frozen Grapes – They have a creamy texture making it the perfect treat when you’re on the hunt for something cold and sweet.

4) String Cheese – Not just for kids! Low fat string cheese pack protein to help satisfy those cravings and peeling them strip by strip mentally gives your mind a satisfied feeling. The Syrian String Cheese called “Jibneh mshallaleh”  is an excellent replacement to the “Western” version if you enjoy it! Get it at your local carrefour or union co-op store.

5) Kiwi – These fuzzy fruits are the ultimate snooze snack as researched by Taiwanese scientists. Have one before bedtime and you might snooze 45 minutes faster with better sleep.

6) Baby Carrots – These bite-sized gems that pack a crunch and are sweet while being loaded with vitamin A to improve vision, immunity and bone health are the perfect treat. Sure, you can dip them in hummus too – just don’t go for a whole bowl as it’s close to midnight!

These tips were compiled from Pilates Style and The Hundred Wellness Center – www.thehundred.ae



eating clean. staying lean. here’s how…

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What are some ways to cut back on calories without sacrificing on the healthy nutrients?

1)      REDUCE YOUR MORNING COFFEE DRINK
Downsize from a low fat medium latte that can pack over 190kcal to a small sized skimmed milk latte and save around 90kcal (as well as those dirhams!). Better yet, stick to a clean brew (coffee of the day) and add a splash of skimmed milk. No sugar if you can make it!

2)      STOP DRINKING SPORTS-GATORADE-DRINKS
Sports drinks are packed with unnecessary calories so unless you are really sweating it out in the gym and working out strenuously, rehydrate instead with plain old-fashioned and very good for you water. You’ll save around 200kcal! At The Hundred, we serve refreshing complimentary cold water with cucumber and lemon – your welcome.

3)      KEEP A DETAILED FOOD JOURNAL
Note down what you’re eating everyday of the week and you are more likely to watch out for unnecessary food consumption. Research has shown that people who keep a food diary are more likely to be successful in losing weight and keeping it off as it provides you with an accurate overall picture to help fine-tune your diet.

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Keeping a detailed food journal helps you control your calorie intake!

4)      SNACK SMART
So fair enough – life is too short to cut out snacks completely. Keep munchies to no more than 100 to 200 calories each such as cut-up veggies from cucumbers, carrots, broccoli and a healthy hummus dip or low fat labneh with a teaspoon of zaater in there.

These healthy steps and tips are bought to you by www.thehundred.ae 



unleash your inner animal with pilates & natural animal movements

Yogalife Middle East joined Walid Tebarki, one of our Pilates instructors at The Hundred Pilates Studio, to discover the natural range of motion, biomechanics and fluid poses that we go through in a Pilates class which resembles very much to Yoga poses and the natural movements of animals.We know that many of Joseph Pilates moves were inspired by the form and movement of animals. He frequented zoos, and encouraged students to watch the way animals move. Some Pilates exercises, like seal, swan, and crab are named for animals.  Here is what Yogalife have discovered with us.

 

YOGALIFE ME MAGAZINE, MARCH 2014 , PG1

YOGALIFE ME MAGAZINE, MARCH 2014 , PG1

YOGALIFE ME MAGAZINE, MARCH 2014 , PG2

YOGALIFE ME MAGAZINE, MARCH 2014 , PG2

 

YOGALIFE ME MAGAZINE, MARCH 2014 , PG3

YOGALIFE ME MAGAZINE, MARCH 2014 , PG3

“… true rhythm and control is observed both in domestic pets and wild animals – without exception.” Joseph Pilates

Pick up the March 2014 issue of Yogalife Middle East Magazine to read this coverage in fine print!
Visit www.thehundred.ae to find out how you can book a Pilates session with us.



will pilates give me flat abs? || the hundred pilates studio in dubai

Washboard abs. Toned 6 pack. Sleek stomach. We all wish for that. And so here is a great low down on the most popular question we get from our clients …. will Pilates make me loose weight and give me a flat stomach?

The Lowdown on Pilates and Toned Abs

The Lowdown on Pilates and Toned Abs



vegan avocado and lime ice cream

Buttery avocados brightened with lime make for smooth, creamy, dairy-free ice cream. Add lime juice in small increments to taste—too little and the ice cream turns out bland, too much and it becomes overly savory.

If your diet permits white sugar, feel free to substitute an equal volume of it for the raw sugar in this recipe for a cleaner flavor.

avocadoicecream

Ingredients

  • 4 cups diced avocado (about 30 ounces from 6 avocadoes)
  • 1 cup raw (turbinado) sugar
  • 1 cup water
  • 1 tablespoon grated lime zest from 3 to 4 limes
  • 4 to 6 tablespoons lime juice, to taste, from 3 to 4 limes
  • Salt

Procedures

  1. In a blender or food processor, combine avocado, sugar, water, lime zest, and 2 tablespoons lime juice. Blend until very smooth, about 30 seconds. Transfer to an airtight container and stir in remaining lime juice and salt to taste in small increments. Ice cream base should have a subtle lime flavor but should taste mainly like avocado. Chill in freezer until ice cream is firm enough to scoop, about 5 hours.Sourced from SeriousEats.com



prevent anxiety with square breathing exercise || pilates dubai

Breathing is sooo important and it would serve us well to do it well.  It is the most important element for life, (Without breathing we die fairly rapidly, we can last without food, water, sunshine and love for a relatively long time, but without breathing your toast in 2 mins).

If you struggle with worry and anxiety, you know all too well the toll it takes on your life. You might generate so much anxiety that you: are unable to talk with someone you are close with about a concern, appear more like a deer-in-the-headlights than a sharp candidate at a job interview, are practically paralyzed at the thought of doing a presentation for work, have poor concentration while taking an important exam; the list goes on and on. If you even remotely relate to this, you will want to know about square breathing. Though it won’t fix underlying issues that might be driving your anxiety, it can help you to relax, refocus, and move forward.

Pilates and Breath - Fundamentals to a Healthy Practice & Lifestyle

Pilates and Breath – Fundamentals to a Healthy Practice & Lifestyle

 



how pilates has helped elena complete her dubai marathon journey – injury free!

Elena standing proudly at the finish line after completing her 10k Dubai Marathon journey | The Hundred Pilates Studio

Joseph Pilates created his exercises as a way to increase overall fitness for anyone. However, because graceful, flowing movements are part of the full Pilates exercises, and because they build strength without building bulky muscles, they were quickly adopted by dancers and gymnasts. Runners didn’t consider the benefits of Pilates until it was more widespread.

For example, Elena one of our expert teachers at the Hundred Pilates Studio in Dubai who has recently and proudly completed her 10K Dubai Marathon journey, reveals the benefits of cross-training Pilates with her running regime and how it has helped her reach the finish line:

“So I decided to run my first 10k after many years of completely ignoring and excluding running from my everyday routine. Online research and analyzing movement patterns of my clients who started doing Pilates to improve their running technique helped me to understand that my main goal is to prevent a possible injury and enjoy every mile of my 10k journey. Being a Pilates teacher and practitioner for years, I got spoiled by a variety of movements and amazing ranges that the contrology method can bring into your body during the practice. Hence getting into a quite repetitive routine like running was already a big challenge. I ran for a good cause starting my training with Pink 10k application (breast cancer awareness campaign ) that got me from a combination of 2 min jog with 2 min walk to my cherished 10k in 4 month.
I must admit it was HARD and so different from what my body got used to until the moment I relaxed and started enjoying the movements, the same way I enjoy it at the Pilates Studio. Thinking about the proper alignment, moving from the centre, breathing, engaging my core, feeling my limbs being extensions of my belly and my spine and being present in my body every single second with every single step I took.
I had to spend many hours in the studio working with Pilates foot corrector to strengthen my feet and ankles that helped me to distribute the impact and weight bearing more gradually in order to avoid knee/hip injury. I focused on a lot of core work and upper body to keep my posture perfectly supported while running. Not to mentioned how many stretches on different pieces of Pilates equipment I had to do in these 4 months pre-race. I still can’t understand how people jog and only spend only 5-10min doing very basic stretches. My advice is to warm up and STRETCH! And the more sophisticated and varied your stretches are THE BETTER and less chances of injury!” – Elena
Pilates Foot Corrector

Pilates Foot Corrector

While all runners should stretch before they run, some runners’ training programs don’t focus enough on stretching. Strength and endurance training alone won’t provide the progressive stretching that regular Pilates workouts will. Insufficiently stretched muscles can cause many problems for a runner, slowing them down at best, or leading to a serious injury at worst.

Just like stretching, Pilates helps runners focus on their breathing. This benefit is synergistic with the stretching because warming up the core helps the intercostal muscles that connect the ribs. This makes it easier to breathe smoothly using all available lung capacity.

Stretching - the key to injury prevention!

Stretching – the key to injury prevention!

And on a final encouraging advice and note from Elena….
“I always encourage my clients to stay active and cross-train (add new workout varieties) to their fitness routine as I truly believe that movement heels and keeps you young and fully alive. Dedicate yourself to the movement and you will start enjoying your life and appreciating your body so much more!”
Discover how Pilates can help you with your current fitness regime by visiting our website at : www.thehundred.ae


kate hudson, her sculpted core muscles and devotion to pilates

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In the latest issue of Shape Middle East Magazine, the 34-year-old actress shows off her flawless figure, and shares her workout and diet secrets.

Wearing only a black sports bra and grey leggings, Hudson flaunts her abs, toned arms and legs. The radiatn mother of two sons Ryder, 9, and Bingham, 2, credits her fit and sculpted body to her 15-year devotion to Pilates.

Despite two children, the star is in better shape than she has ever been. However, she certainly does work hard to achieve it. Kate has been working with the same personal trainer and Pilates instructor for 15 years, Nicole Stuart.

Nicole said: ‘We do Pilates for an hour, three times a week. If she’s prepping for something it will be more.

‘We always combine cardio – like a mile run – before a Pilates class. On off days, she’ll meet me for yoga or a spin class.’

The pair have become best friends and Nicole praised Kate’s dedication to fitness.

‘She’s an incredible person and she really challenges me as a trainer because she’s such a great athlete. We both give each other a run for our money. She’s always been amazing when it comes to her workouts.’

In addition to working out, Hudson also tries to eat healthy — but she admits to trying extreme measures from time to time.

“I’ve eaten in all sorts of different ways over the years. I like to do juice cleanses twice a year for five to seven days, or food elimination cleanses where I just eat superclean,” she says. “That’s really the only time when I’m very strict. Other than that, I eat everything. I just love food. I love bread. I love pasta. “If anyone thinks the baby weight is going to fall off without doing anything—they are fooling themselves! I work out to feel great but also to look great. There’s no way a woman gets up to work out at 6:30 a.m. just for the mood boost. She wants to fit into her jeans and look fantastic too.”

 

 

Want to get sculpted, lean, toned and drop those baby pounds after giving birth? Strengthen with us at The Hundred Pilates Studio in Dubai by joining into our daily semi-private “small” Pilates group classes or private one-on-one Pilates sessions where you can train on the mat and Pilates equipment. Discover more by visiting our website at: www.thehundred.ae



turn your life around in nine steps this year!

These are 9 Healthy Habits worth printing and pinning up on your fridge. Not to look at, but to implement into your life on a daily basis this year. While new year resolutions may be over hyped, these are healthy boosts or reminders that can improve your life, relationships, sleep patterns, stress patterns and more, on a daily basis towards a more healthier and confident you. Bought to you by Pilates Style:

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From breaking the soda addiction to starting a meditation practice, these health practices will pay off big dividends — by Stacy Baker Masand



raw dates and dark chocolate truffles | the hundred pilates studio in dubai

The cleanest sweetest treats for your soul, packed with 3 simple raw ingredients that will give other energy bars a run for their lives. This recipe is created by Noura El-Imam of Yogalates Bliss in Dubai. She’s delighted to share her simple yet extremely delicious and healthy raw truffles to you that cost little but are packed with healthy nutrients and without unwanted additives and excessive bad sugars.

INGREDIENTS:
*3 generous heaped tablespoons of dark cacao powder.
*1.5 cups of pitted soft medjool dates
*1 tsp of melted coconut virgin oil

DIRECTIONS:
** Blend away the above ingredients for a couple of minutes in a food processor (until they clump together). Scoop, roll the mixture into small balls with wet hands. Then roll the balls in anything your heart desires over baking paper. I coated them with cinnamon, cardamom, ginger, walnuts + ground coffee + pure maple syrup, rose essence, vanilla essence, cacao nibs, more dark cacao powder…cool them in the fridge for 10 minutes before engulfing them. If you can wait that long ofcourse!

Other innovative coatings can be sesame seeds, caramelized almonds or walnut pieces, pistachios, roasted rose petals, saffron, goji berries, maca….you name it! Play around, get creative!



the one, the only…the hundred…review by dolce diamante dolce

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“Physical Fitness is the first prerequisite of Happiness” – Joseph H Pilates

“Pilates is a phenomenal way to increase your overall body awareness, combining techniques to strengthen deep postural muscles such as our Powerhouse – the core. With every Pilates posture, deep concentration is focused on every inhale and exhale in order to ensure every exertion and relaxation is attained correctly. Pilates has the ability to strengthen muscles, increase flexibility, as well as improve posture, balance, coordination and ultimately breath.

I have been fortunate to try out different Pilates methods conducted by different instructors.. However The Hundred Pilates Studio was definitely an experience worth mentioning. Pilates is a very precise concept whereby focal muscles and joints must be targeted correctly in order to ensure a proper technique; to allow for the exercise benefits.

The most common Pilates we read about or know about is only the Mat Pilates Classes.. The Hundred Pilates Studio introduced me to a whole new world..

The Pilates Reformer…

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Pilates Pole

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The Pilates Chair

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In addition to these lovely tools, you have the most versatile and effective of all The Cadillac. This ‘Trapeze Table’ can allow for a series of exercises combining bars, straps, springs or levers.

Now here’s a grand selection of equipment provided by one of Dubai’s expert Pilates Studio.. Each piece of equipment is uniquely designed to target different areas where you can intensify a particular workout routine just by using a different equipment.

If you’re looking for an effective Pilates workout instructed by professionals within the field.. this is the place for you.

If you’re looking for more than a single way to target your muscles.. this is the place for you.

If you’re looking for a long, lean and strong body.. this is the place for you.

The Hundred Pilates Studio has given me more than a hundred reasons as to why Pilates is an exercise that can support any type of work out routine..

Centering, Concentration, Control, Precision, Breath & Flow..”

For More Information Please Visit: http://www.thehundred.ae

This article is a live review by Noura G – the founder of Dolce Diamente Dolce – thank you Noura!



muhammara – the healthier roast pepper and walnut dip

A famous and favorite Middle Eastern dip is the Muhammara consisting of delicious roasted red pepper, spicy flakes, cumin and sweet’n’tangy pomegranate molasses. We revised the version to give you the taste with less oil. It really is that simple! Enjoy your winter-warming dip that pairs well with vegetable sticks or warm fluffy bread!

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pilates and animals – unleash your inner animal power!

In this day and age, humans are relying heavily and more on social media and technology to get around in their daily lives. While it has its positives, there is also a lot of natural stimulation, sensation, movement and spatial awareness being lost from sitting behind the desk and car for several hours on end. This month we take a look at how healthy animals move about throughout their day and how Pilates incorporates several of those “natural” movements in its exercise repertoire to allow for a healthier range of movement and a profound release on muscular tension.

Joseph Pilates, the founder of Pilates, was much inspired by the way animals naturally move with no pulled muscle or injuries (unless ofcourse they had to defend themselves in a fight). He went to zoos to watch animals in motion and encouraged students to observe the movement of animals which are wonderful teachers.  In Joseph Pilates book, Return to Life through Contrology, he has a section where he talks about how the cat’s back muscles ripple as it stretches and relaxes itself. And about how the cat is so utterly relaxed when it sleeps. Pilates reminds us that his exercises encourage this constant stretching and relaxing. Cats move with grace and power, accomplishing what they need to do without overly-developed muscles — just as balanced and efficient muscular development is one of the priorities of the Pilates method.

“This true rhythm and control is observed both in domestic pets and wild animals – without exception.” – Joseph Pilates

Walid Tebarki, one of the Pilates instructors at The Hundred Pilates Studio, speaks out about the strong and healthy connection of Pilates movements named after an “animal” and the smart connection between their range of movements to how humans should apply in their daily lives.

“The core of the body as the center of the earth. Every thing is attracted to the center and moves without tension. Pilates Method is an evolution physical training.It is first neurogenic before myogenic. Animals are similar and that’s why Joe Pilates is using animals and kids images to bring us back to the original shape. Animals and/or Kids move effortlessly because they have the perfect balance between the inside and the outside world.  It’s interesting to note that the moves of animals stimulate their fascia and they never work out by tiring one or two muscle groups as some fitness trainings do. The muscles of animals are interconnected meaning, the connective tissue is stimulated by being stretched and contracted at the same time which in return, strengthens the deep muscles.

And beyond the physical side of things, Pilates also focuses on a more holistic approach to this topic.

The Body is a place that we mostly ignore. Our own body is a landscape that is both remarkably familiar and strangely unfamiliar to us at the same time.  If you are aware about the amazing world inside you. You will have the gift to change the word. This is also the power of being present in the “now”. – Walid Tebarki

So this month we ask Kara Martin – editor of Sport 360 newspaper in the UAE – to try out selected Pilates exercises that are named and inspired after animals such as cat, seal, swan, crab, elephant, monkey and frog – just to name a few – to connect with the natural movements animals go through in their daily life and talk about her experience of how she felt (body and mind) after performing those selected moves at The Hundred Pilates Studio.



gluten free granola bars by arwa lootah

We are excited to share with you a Gluten Free Granola recipe by Arwa Lootah, a talented baker based in Dubai and the creator of www.lamereculinaire.com

“Those Gluten Free Granola Bars I mentioned are so delicious and wholesome. They’re easy to make and not too sweet.
I chose to make them using 3 different kinds of ground nuts just to create different layers of flavour. You can use just one kind and increase the quantity. I like to experiment with different recipes for restricted diets because I have many friends who are gluten free, vegan or even follow the hardest diets due to health issues.” – Arwa.

Gluten Free Granola Bars

INGREDIENTS:

1/3 Cup Raw Cashews, Ground
1/3 Cup Raw Pecans, Ground
1/3 Cup Raw Almonds, Ground
1 TSP Salt
1/2 TSP Cinnamon
A Pinch of Nutmeg
1/2 Cup Raw Sugar (or coconut sugar for a healthier sweetener option)
1 TBS Golden Flaxseeds
1 TBS Brown Flaxseeds
1/4 Cup Papitas, Roasted
1/4 Cup Sunflower Seeds, Roasted
1/2 Cup Dried Cranberries
2 Cups GF Old Fashioned Rolled Oats
2 Cups GF Puffed Rice Cereal
5 TBS Honey
5 TBS Coconut Oil, Melted

METHOD 

Preheat the oven to 160C. Line a rectangular baking tray with baking paper and place another same sized tray on the side along with another baking paper.

In large bowl, mix the ground nuts, salt and sugar (or sweetener), cinnamon and nutmeg until combined.
Add the flaxseeds, the papitas and the sunflower seeds and mix.
Add the oats, puffed rice, honey and coconut oil. Combine well.

Pour granola mix in the lined tray and level. Place the other baking paper on top of the granola and place the second tray on top of that.
Apply pressure on to ensure that the granola mixture is compressed. Remove the top tray and the top baking paper.

Bake for 20-25 minutes until golden brown. Allow to cool for 5 minutes in the tray and then cut into bars.
Remove from tray and allow to cool completely. Store in an air tight container. Do not put in the fridge to cool or store. The granola bars will become soggy and fall apart.

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Recipe sourced from: http://lamereculinaire.com/2013/10/#sthash.YRBBrhVP.dpuf



pilates and cross fit – {real client case study}

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This month we interview a dedicated client of ours – Faisal Lutfi – a 29 year old father of 2, a partner in 2 businesses, Sheburger and Allinque Personal Assistance and a Senior Manager of regional and international affairs in Dubai Customs, who is currently, cross-complementing his Cross Fit training regime with Pilates after being diagnosed with a few of spinal injuries. We are delighted to share his results with you.

But before that lets talk a bit about Crossfit and Pilates. Both have their origins in gymnastics. Pilates originated in the early twentieth century by Joseph Pilates, a former gymnast and boxer.The main goal of Pilates is to return our bodies to a functional level, strengthening the muscular system from the core to the periphery, focusing mostly on the small stabilizing and postural muscles.

Crossfit was founded in 1995 by Greg Glassman, a former high school gymnast. Crossfit focuses on the ten aspects of fitness: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.



baked eggs in thick tomato sauce with basil & feta cheese

A staple in Egypt, Tunisia, Algeria, Morocco, Libya….this Middle Eastern delicious dish is a very simple to create and is a refreshing change to your usual scrambled – benedict – omelet….you name it. The egg is poached in a bed of thick rich tomato sauce and baked in the oven with tangy feta cheese and basil leaves. Your house will smell heavenly, your tastebuds will thank you for a healthy omega-3 breakfast. Or lunch. Or dinner. Yes, it is very versatile and addictive!

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rosemary & parmesan zucchini baked chips

Here we go. That french fries craving kicks in and you know it will go straight to the hips. If you’re craving a salty, crispy and still VERY delicious fries while taking in your vegetable quota with a rich marinara sauce on the side, then I highly recommend this recipe. With no oil, egg or butter, this addictive crunchy Zucchini baked  fries with Parmesan cheese will kill those naughty cravings. Best of all, you can have it all and it sits under a full meal’s worth of calories at around 250 Kcals. It is extremely easy to prepare and only 20 minutes to bake. And if you have kids at home, they are bound to love this crispy healthy “Zucchini fries” – less time, less stress, more happiness in the household!

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de-stress, express at home with 7 pilates inspired exercises series (video)

The “Let’s De-Stress” 7 Pilates inspired exercise series focuses on releasing tension and relaxing after a long busy day at work/family errands. You will also tone areas around your neck, chest, back, and legs which have either been over-used in stressful positions from your day, or immobile due to long hours sat behind the desk or car. This short video is great to practice on daily basis as you’ll feel less constricted, your breath will slow down to a healthier pace and your mind will de-clutter, all while reinvigorating your system again. So clear out your room and press play to begin!

Video link to the 7 part series: How to De-stress after work with tension relieving pilates inspired exercises

The 100 Pilates

To find out how you can take your Pilates classes to a real “live” setting taught by our Pilates experts, visit our studio’s website – The Hundred Pilates Studio in Dubai, U.A.E at: http://www.thehundred.ae

 

 



six key benefits of pilates

You might have already felt it , discovered it and enjoyed it at The Hundred Pilates Studio in Dubai. But if not, here is a little crash course on the benefits you will feel in a Pilates session be it on the mat or equipment. Pilates exercises combine strength with relaxation; they lighten the load on your spine and joints by correcting muscular imbalances due to bad posture or misuse of muscles and alleviate tension.

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the art of slowing down: a rested body is a healthy body!

This article was sourced from Women’s Best Health
By: Dr. Marianne Beck

We live in a hectic and “stressed out” world. Life seems to move at a faster pace than ever, leaving us no time for ourselves—no time to relax or just have fun. Everywhere you look, people are ‘running around like chickens without a head”, going from one errand to another, driving to work and sitting in traffic, dealing with the kids, the in-laws and the ‘outlaws”, giving up on taking vacations, talking and texting on cell phones and computers 24/7, Tweeting and FaceBooking into the wee hours of the night—the list goes on and on. We seem to be “dragging’ all the time waiting for the weekend and when the weekend comes, we collapse on the couch– too tired to do anything. “Stressed to the max” and “I’m on my last nerve” are now common expressions in society. But, this comes at a price. Constant and chronic stress takes a toll on our health.

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dubai pilates : stepping away from the corporate desk and into a pilates routine

Anyone with a job that requires hours of sitting and tapping on a keyboard knows the toll on back and shoulder muscles. Sedentary desk jobs can cause back pains, muscle aches, and joint problems. There is an increasing number of work-related illnesses because people ignore these symptoms and fail to remedy it. Aside from physical illness, working in an office can also cause stress. Office pressures such as a looming deadline or a demanding boss are damaging to the mental health. A good way to help the body fight and cope against these ills is by practicing Pilates.

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pilates and osteoporosis – a fantastic complement at the hundred pilates studio in dubai

Exercise for osteoporosis is a confusing subject. There are exercises for prevention. There are exercises for rehab. And, when osteoporosis is present, there is always the issue of exercise safety.
Pilates, specifically, is a form of exercise that is often mentioned with regard to osteoporosis. But in Pilates there are definite parameters as far as what exercises are appropriate for osteoporosis at the same time, Pilates exercises can be very beneficial for osteoporosis, improving bone density and muscle strength.

We must have strong bones that can bear our weight and allow us mobility. But with so many dynamics playing into the exercise for osteoporosis scenario, we really need to know what we are doing when we exercise for osteoporosis. In the interview below, Rebekah Rotstein, founder of Incorporating Movement, a Pilates and Movement education organization, and the designer of the Pilates for Buff Bones® workout, helps us clarify the role of exercise, Pilates, and Pilates equipment with regard to osteoporosis and bone strengthening. This is a great introduction for you when visiting The Hundred Pilates Studio and stepping onto the likes of the Pilates Reformer, Cadillac and the wonderful Wunda (chair)!

 

Pilates Cadillac, Reformer and Chair at The Hundred Pilates Studio in Dubai | www.thehundred.ae

Pilates Cadillac, Reformer and Chair at The Hundred Pilates Studio in Dubai | www.thehundred.ae

 



the infamous “pilates powerhouse” term – what does it really mean?

You have probably heard it several times now – the Pilates Powerhouse – and might still be intrigued to find out what it REALLY means and why the emphasis on “powerhouse” so much?The Pilates method is a comprehensive body-conditioning method that is directed toward the development of both the body and the mind of the individual. Toward this end, the Pilates method incorporates six key principles: centering, concentration, control, precision, breath, and flow.  The principle of centering refers to the concept that all movements of the human body emanate from the center or core or what Joseph Pilates called the powerhouse of the body. The Pilates method endeavors to strengthen the powerhouse as one of its primary goals. In effect, strengthening the powerhouse is core-stabilization.

The Pilates Powerhouse and Core Stabilization

The Pilates Powerhouse and Core Stabilization



pilates for a deeper better sleep!

With the move fast, work hard, multi-tasking culture we live in and go through, sometimes heading to bed in a frazzled state keeps us awake all night. Joseph Pilates – the founder of Pilates – said: “It is better to be tired from physical exertion than to be fatigued by the “poisons” generated by nervousness while lying awake.”  Deep muscle relaxation in Pilates exercises reduces psychological tension, reducing anxiety as well as the treatment of muscular tension, insomnia, depression, fatigue, irritable bowels, muscle spasms, muscle guarding, neck and back pain, high blood pressure and stuttering.  Joseph recommends getting out of bed and practicing a couple of extremely relaxing Pilates exercises as we introduce to you in our article below as well as the best advice on side/back/front sleepers and the type of pillow to aim for. We hope you get a more restful and relaxing sleep after reading (and practicing) this article:

Suffering from lack of quality sleep or insomnia?

Suffering from lack of quality sleep or insomnia?



roasted bell peppers stuffed with quinoa & tangy feta cheese

Quinoa is an impressive plant-based complete protein such as, soybeans, amaranth, buckwheat, spirulina, and hemp & chia seeds. Quinoa is packed with many vitamins and minerals including: Heart-healthy monounsaturated fat (oleic acid), and omega-3 fatty acid (a-linolenic acid), Antioxidant phytonutrients called flavonoids, Essential minerals including manganese, magnesium, iron, phosphorus, potassium, calcium, zinc, copper, selenium, Vitamins: B1, B2, B3, B6, B9, E, and Soluble and insoluble fiber. Phew! Stuffed into bell peppers for a power dose of Vitamin-C, and you might already have had your multi-vitamin pill placed on one very colorful, filling and healthy tasty dish! We hope you enjoy this addictive recipe that can last in your fridge for 4 days meaning, your meals are pre-prepared for you healthily and tastes better by the day. Enjoy!

Roasted Peppers stuffed with Quinoa and Feta Cheese | www.thehundred.ae

Roasted Peppers stuffed with Quinoa and Feta Cheese | www.thehundred.ae



saffron and cardamom cake with a hint of rose!

 

With Eid coming up, we thought of sharing a sweet yet light recipe with you! Carrying the rich exotic Emirati flavors of Cardamom, Saffron and Rose this healthier cake version is sure to impress your family and friends paired with Karak Tea (strong black tea made with milk and cardamom– popular across the Gulf region) or Arabic Coffee with cardamom. Eid Mubarak and we hope you enjoy this lighter version of Saffron and Cardamom Cake with a Hint of Rose – shared by our friend Noura El-Imam of Yogalates Bliss in Dubai.

Saffron and Cardamom Cake with a Hint of Rose - EID MUBARAK!

Saffron and Cardamom Cake with a Hint of Rose – EID MUBARAK!

 



the hundred pilates studio ranked in the top 5 postnatal classes in dubai by shape middle east!

Top 5 Pre and PostNatal Classes by Time Out Dubai

The Hundred Pilates Studio in Dubai selected as one of the top 5 postnatal classes. Published in SHAPE Middle East, August 2013 issue, page 44.

Postnatal Pilates at The Hundred Pilates Studio in Dubai – provides an exercise programme that can be performed 6-8 weeks after having a natural or cesarean birth. It will be a one on one programme aimed at gradually regaining your strength at a steady pace. The class will focus on techniques you have already learned before you were pregnant and during your pregnancy. Various apparatus will be used and an emphasis will be placed on the pelvic floor, arm exercises and openings as well as other specific areas. An assessment is required before joining any of our classes to help the instructor identify your level. Book in your private Postnatal class with us by visiting our website at : www.thehundred.ae or call : 04 429 8433



a healthier posture with pilates in the uae workplace!

As Pilates instructors we know that the benefits of Pilates are far-­‐reaching. Pilates is so much more than just a series of exercises, it is a mind-­‐body therapy that changes the way we move, think and interact. Far from just toning and sculpting, Pilates alters the way we move and hold our bodies in everything we do.

The benefits of Pilates can be seen clearly in the workplace. The typical office worker is overstressed, out of shape, and run down. They are typically shallow breathers, slouchers and may suffer Occupational Overuse Syndrome. Pilates, with its unique series of exercises, is able to correct all of these things. It teaches us correct movement patterns and breathing technique and improves posture.

Pilates Exercises In the City, bought to you by The Hundred Pilates Studio in Dubai.

Pilates Exercises In the City, bought to you by The Hundred Pilates Studio in Dubai.



the powerful benefits of pilates breathing, eliminating toxins and offer an internal shower – the hundred pilates studio dubai reveals fascinating studies!

Many people think of body detox in terms of juice/food cleansing diets but how about considering a  powerful body cleansing process you have available to you all the time, through a combination of a healthy lifestyle and Pilates exercises? Here, The Hundred Pilates Studio in Dubai reveal inspirational studies on the power of breath.

In 1931 Dr Otto H Warburg won the Nobel peace prize for his studies in cancerous cells. He discovered a connection between Oxygen and cancer. He concluded, in a summarized version, that the primary form of cancerous cell is directly related to oxygen-deprived cells. He also suggested that cancerous cells are anaerobic and thrive in an oxygen-deprived environment.

Although toxins are removed from our body in by the Urinary system and Sweating, some of the toxins can only be “burnt up” and neutralised through oxidation, which take place within our muscles and organs by Oxygenated Red blood cells. A build up in toxins is what makes us feel lethargic, and can lead to us feeling unwell. Slow deep breaths also help to activate parasympathetic nervous system which is when the body gets the chance to recuperate, regenerate, and heal.

Joseph Pilates thought that “every last atom of old air should be squeezed from the lungs” so that fresh, invigorating oxygen could flood the body by way of the circulatory system which gets the blood moving and gives us that internal shower ‘feeling’. Exercise helps pump the oxygenated blood all the way through the body to the furthest capillaries, nourishing them and carrying away old debris.

Read more on how to give your body a well-deserved internal cleanse and more fascinating benefits of oxygen in the system…

Pilates is all about helping the body to function as it was intended without pain or restriction, as efficiently as possible - The Hundred Pilates Studio in Dubai

Pilates is all about helping the body to function as it was intended without pain or restriction, as efficiently as possible – The Hundred Pilates Studio in Dubai

 



how to stay mobile, supple and flexible during ramadan with pilates in dubai!

Staying mobile during Ramadan with Pilates stretches is healthy. While your workout might not be as intense for the month, stretching and working the abdominal and back is necessary to staying supple and prevention of injury in any movement you do – simply taking heavy food trays out of the oven is an example to avoid strain. Posture is the alignment of our skeleton within the body and Pilates teaches us how to consciously discover our natural or neutral alignment throughout the body.  Given enough practice, we transfer these experiences so our everyday life so that our alignment is now subconscious. So without further ado, here are some great pilates exercises to practice at home recommended by The Hundred Pilates in Dubai.

Getting ready to stretch it out – The Hundred Pilates in Dubai – www.thehundred.ae



fascial anatomy, incredible changes and the contrology pilates method by karin locher comes to dubai!

CPM Education in Dubai!

The first to restore fascia from a movement application..

 What is CPM Education?

 CPM Education (Contrology Pilates Method) is a Teacher Training School and Continuing Education provider. It offers Comprehensive Teacher Training, Bridging programmes and Workshops in Europe, UK, USA and in Dubai (2014 dates coming soon).

Contrology

 



gyrotonic is taking the u.s. by storm, but what is it? yogalife magazine give it a try at the hundred pilates studio in dubai.

The word GYROTONIC comes from the words “GYRO”, meaning spiral or circle and “TONIC”, meaning to tone or invigorate. The GYROTONIC EXPANSION SYSTEM, created by Juliu Horvarth, is a unique system of equipment and exercise that incorporates movement principles from yoga, dance, gymnastics, swimming and tai-chi. Where most other exercise is performed as linear, static, strengthening, or flexibility, GYROTONIC exercise is a balance of all this and more. The movements emphasize multiple joint articulations without compression in fluid, circular motions. The exercises simultaneously stretch and strengthen muscles and connective tissues in and around the joints of the body. Exercises, synchronized with corresponding breathing patterns, enhance aerobic and cardiovascular stimulation, increase blood circulation. Special attention is paid to increased mobility and stability of the spine. The goal is to use exercise as a way to regenerate the body and inspire it to reverse the ageing process. You are only as old as your spine’s mobility.

GYROTONIC exercises encourage creativity; playfulness and feeling at home in one’s own body. In Juliu’s own words…..”I want music and poetry in my body. I want to be skillful without struggle.”

We welcomed Yogalife Middle East Magazine to give it a try with our certified Gyrotonic teacher, Sara Simmons at The Hundred Pilates Studio.  Pick up the last July/August issue to read further or simply dive into their review below:

Gyrotonic at The Hundred Pilates Studio. Yogalife Middle East Try & Test. (First Page)

Gyrotonic at The Hundred Pilates Studio. Yogalife Middle East Try & Test, July/August 2013. (First Page)



giving 100 percent at the hundred pilates studio – yoga life magazine reveals all!

Nathalie Hodgson of Yoga Life Middle East Magazine caught up with Asma Hilal Lootah, the proud and extremely dedicated owner of The Hundred Pilates Studio, Dubai’s first Pilates studio run by a female UAE national, as she reveals the story behind the birth of her Pilates sanctuary with a stellar team of teaching experts. Grab the July/August 2013 Yoga Life Magazine issue to dive into the full article on pg 54. We are also excited to have teamed up with Yoga Life to offer a FREE Pilates assessment to the value of 250Dhs coupon! Flip to page 120, tear out the coupon and bring it along to our studio after booking your free assessment over the phone. Offer expires on31st August.

Yoga Life uncover and reveal all about The Hundred Pilates Studio in their July/August issue - now out! Visit their facebook page : https://www.facebook.com/pages/YogaLife-Middle-East/107025599457985

Yoga Life Middle East Magazine uncover and reveal all about The Hundred Pilates Studio in their July/August 2013 Issue. Visit Yoga Life facebook page by clicking on the front cover (above)



chunky banana and dates icecream – a natural energy boosting ramadan dairy-free de’lite dish

With Ramadan coming up very soon and the summer heat escalating in the UAE, we decided to create a cold natural energy-boosting sweet dish for you. Welcome to the world of dairy-free Banana & Dates Icecream with Dark Chocolate. As our energy levels naturally dip low during fasting, the smartest thing is to slowly bring them back up when breaking our fast without raiding heavy carb-loaded dishes or the chocolate jar. Both Bananas and Dates are an excellent form of natural energy, packed with iron, zinc,  potassium and fiber while stabilizing blood sugar levels, a natural anti-acid and soothing to the digestive tract. Wonderful. Here is your raw, vegan, dairy-free healthy Ramadan treat!

Bananas, Dates, Dark Chocolate, Almond Nut Butter - Ramadan De'lite!

Bananas, Dates, Dark Chocolate, Almond Nut Butter – Ramadan De’lite!


sport 360 review a muscle opening session of gyrotonic at the hundred pilates studio in dubai!

This week we welcomed a special guest and sports editor, Kara Martin of  Sport 360, to try out a private Gyrotonic Pilates session with one of our teaching experts, Sara Simmons at The Hundred Pilates Studio in Dubai. We are absolutely delighted to share with you what Kara had to say about this multi-dimensional, muscle-opening machine using principles from yoga, dance, gymnastics, swimming and tai-chi.

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young entrepreneurs creating wealth – asma lootah reveals!

Shane Philips of Global Citizen Magazine in the UAE, took the time to interview key, young, entrepreneurs creating wealth. Asma Lootah – founder of The Hundred Pilates Studio in Dubai was honored to be selected for the short & sweet interview… here is what she had to say about the simplicity or complexity of creating wealth nowadays in the region:

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The 21st century and the rise of budding entrepreneurs offering feedback on how they find the transition to becoming a potential millionaire in this day and age, in the UAE. Dive into what others had to say : http://issuu.com/global-citizen/docs/gc14/16?e=2752032%2F2597913



who said pilates is more a feminine exercise? dive into a more manly testimonial at the hundred pilates studio!

Jeanique Kalodjera Classically Certified Pilates Instructor From The Pilates Center in Boulder, Colorado.

Jeanique Kalodjera Classically Certified Pilates Instructor From The Pilates Center in Boulder, Colorado.

Because Pilates is traditionally seen as a workout for the ladies— but has incredible benefits for the men, too—today’s testimonial submitted in by one of our male clients “Moe Kassam” currently training with our expert Pilates instructor – Jeanique Lascar, speaks out loud on how Pilates has benefited his current training regime.  So come on, guys. Break down those gender barriers and give this mind/body exercise a try!

“As a senior business executive I had always assumed that keeping fit involved a workout with the treadmill, weights, push-ups etc. Therefore I resisted my wife’s pleas to join Pilates which she enjoyed. About a year ago when I was feeling particularly tired and stiff after a grueling trip, I agreed to try out Pilates – and soon I was a convert!

I now take Pilates classes 3 times a week (I continue my brisk walk every morning) and realize that Pilates is a full body workout that involves strength training and flexibility that leaves me with an overall feeling of well-being. I wish more people, especially men, would give Pilates a try!”  –  Moe Kassam



gyrotonic® & gyrokinesis® at the hundred pilates studio in dubai | contributed by sara simmons, certified pilates instructor

Sara Simmons Certified Pilates Trainer, Licensed Gyrotonic® And Gyrokinesis® Trainer at The Hundred Pilates Studio in Dubai | www.thehundred.ae

Sara Simmons Certified Pilates Trainer, Licensed Gyrotonic® And Gyrokinesis® Trainer at The Hundred Pilates Studio in Dubai | www.thehundred.ae

Sara Simmons introduces us to the world of Gyrotonic® And Gyrokinesis® here at The Hundred Pilates Studio in Dubai | www.thehundred.ae.

GYROTONIC is very popular in the USA as well as across Europe and Asia. Unfortunately, it is not very well known into in the Middle East (yet!). As far as I know, I am currently the only certified teacher in the UAE.

Just a little bit about myself: I was a collegiate gymnast, doubled majored in Physical Education and Sport Science and Psychology, I am pilates certified through PhysicalMind (2000) as well as ACE certified personal trainer, GYROKINESIS certified (2003), GYROTONIC certified (2005), GYROTONIC level 2 certified (2011). I owned and operated a studio in Raleigh, NC before relocating to Dubai with my husband and sweet puppy July 2009. I have a 14 month old very active little boy.
Exercise has always been a part of my life ever since I started gymnastics at age four. After teaching pilates and personal training for several years, I felt the need to add something a little different. GYROTONIC was definitely different and unlike any other type of exercise I have done, yet so familiar. The fluid, spiraling, undulating movements were exactly what my runner/triathlete body needed. Not to mention the mind, body, spiritual connection it provided. GYROTONIC exercises are organic and natural in their movement.  Sessions are generally 55min for GYROTONIC and a bit longer for GYROKINESIS.



it’s all about “core conditioning” for a healthier and better posture! here is why and how.

CoreConditioning
By now we’ve all heard the latest buzzword in fitness – the Core. We know core conditioning is important, and some of us may even have rushed out and bought the revolutionary Swiss ball, or joined a Pilates workout in an attempt to strengthen our core.

Although fitness experts agree that strengthening the core is an effective way of improving posture and reducing back problems, boosting your fitness performance and preventing injury, you also run the risk of muscle imbalance and injury if you do not do the core exercises correctly.



the hundred pilates dubai teams up with lorna jane active wear to promote look good, feel good, work harder!

The Hundred Pilates Dubai receive a new revamped uniform look thanks to Lorna Jane's beautiful designs!

The Hundred Pilates Dubai receive a new revamped uniform look thanks to Lorna Jane’s beautiful designs!

 

Have you noticed that our instructors have been looking rather fantastic of late in their new work out wear / branded uniforms ??  Thanks to our Owner & Founder Asma Lootah at The Hundred Pilates Studio in Dubai, who believes in investing in and caring for her team, a recent collaboration with Lorna Jane – Australia’s leading active wear brand – has seen the girls all looking super smart, and with fits and cuts tailored to each instructors needs.



delicious dairy-free vegan queso dip for cheese lovers !

    Vegan Queso Dip contributed by Sara Davis, Certified Pilates Instructor at The Hundred Pilates Studio in Dubai

Vegan Queso Dip contributed by Sara Davis, Certified Pilates Instructor at The Hundred Pilates Studio in Dubai


Now, even if you are not a vegan, or a vegetarian, this much healthier and dairy-free option is a great substitute when you’re craving a cheese dip. It is a delicious, lighter and satisfying dip substitute to processed cheese using healthy cashews instead, yes, cashews! Easy to prepare and so creamy and delicious, this lower calorie and heart healthier alternative dip is also a lighter way to indulge; loaded with B-vitamins, protein and healthy fats, you can actually feel good about enjoying this cheesy, yet cheeseless, delight. Nutritional yeast is considered by many to be the most valuable supplement available and is used as a flavor enhancer as well as a nutritional aid …



oh my….raw chocolate brownies!

At The Hundred we decided to give into ‘healthy’ temptation and whip up Derryn Brown – UAE Best Personal Trainer‘s latest guilt-free treat which is a delicious chocolate brownie recipe whizzed in the vitamix machine (use a normal blending machine if you do not own a Vitamix).4


time to spiral & tone with sara davis at our relaunched gyrotonic pilates sessions!

They may look like upscale torture chambers in polished wood, but Gyrotonic aims to ease your pain, not to cause it.

GYROTONIC exercise is a three-dimensional, circular technique. It's exercises include flexion, extension, side-bending, and spiraling (rotation), generally two or more of these in each exercise. GYROTONIC exercise focuses on moving the entire body at all times (like a dance), maintaining a dynamically stable pelvis and spine, with specific breathing patterns.

GYROTONIC exercise is a three-dimensional, circular technique. It’s exercises include flexion, extension, side-bending, and spiraling (rotation), generally two or more of these in each exercise. GYROTONIC exercise focuses on moving the entire body at all times (like a dance), maintaining a dynamically stable pelvis and spine, with specific breathing patterns.

The words “gyro” (spiral) and “tonic” (tone), Gyrotonic promises to enhance range of motion, balance and coordination, to stretch and strengthen muscles and tendons, and to articulate and mobilize joints.

“The machines are built around the body and allow the body to move with no end point,” Matt Aversa, vice president of Gyrotonic International, explained.

“Patients with scoliosis have decreased their curvatures. People with osteoporosis have increased their bone density. People with low back pain now move freely,” he said.
The gyrotonic method is based on exercises developed in the 1970s by Juliu Horvath and represents a unique three-dimensional approach to exercise that increases strength, flexibility and range of motion. It guides your movements with resistance along circular pathways that nurture the natural curves of the body. The continuous gyrotonic rhythmic movement elongates the spine and rejuvenates the spirit, bringing the entire body and mind into balance, resulting in a balanced support system for the skeleton.

Do I need prior experience in Pilates or yoga to do gyrotonic?
It is a common misperception that you need to have a strong Pilates practice, or simply a strong connection to your core, in order to do gyrotonic.  While some people who are more loosely strung together can benefit from learning Pilates first, this is not always the case. Some people do better with gyrotonic first, because they are more comfortable working in the large range of motion provided by the exercises and the pulley system.

Who benefits from gyrotonic?
The founder of the system, Juliu Horvath, was a dancer and initially had dancers in mind when he was developing the exercise system, but quickly realized that anyone wishing to improve strength, flexibility and coordination would benefit. Gyrotonic is also used extensively in the rehab world, and has been found to be particularly suitable for developing range of motion after breast cancer surgery and back surgery, as well as improving various joint ailments such as arthritis and osteoporosis.

Is gyrotonic exercise the same as stretching?
While the gyrotonic method does improve flexibility, this is only one aspect of the benefits provided by the system. A gyrotonic workout is a full-body workout focused on both strengthening and stretching, while increasing the functional capacity of the spine, improving posture, balance and coordination. In addition to the exercises focused specifically on the movement of the spine, there are also exercises targeting the arms, legs, butt and abdominals.

Dive into Sara’s interview and Gryo-demo with Out & About TV show: http://www.youtube.com/watch?v=aOLhW25OxVE

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Sara Davis Certified Pilates Trainer, Lisenced Gyrotonic® And Gyrokinesis® Trainer will be offering gyrotonic classes every Sunday & Monday.
Timings: 8am – 9am, 9am – 10am, 10am – 11am.

Meet Sara Davis

Sara comes to us from the beautiful state of North Carolina, USA where she grew up competing gymnastics through college. In 1999 Sara began studying and teaching Pilates through PhysicalMind Institute. Always staying on the cutting edge of fitness, she later discovered a passion for Gyrotonic and Gyrokinesis, which have become her focus to this day. Sara mastered the Gyrokinesis work in 2002 and the following year received her Gyrotonic certification. Sara’s healthy and very active background has provided a strong foundation for her in learning, teaching and performing Pilates and Gyrotonic/Gyrokinesis movements. Prior to moving to Dubai, Sara owned and operated a private studio for five years in Raleigh, NC. When she is not teaching at The Hundred, Sara enjoys travel, Iron Distance Triathlon and time with her sweet puppy, hubby and her son Owen.


Book your spot by contacting our studio on: 04-429 8433
Visit our website: www.thehundred.ae
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our pilates client speaks out after a healthy baby delivery!

Sarah Sangster & Baby Lucy

Sarah Sangster & Baby Lucy

“I have been doing pilates at the Hundred Pilates Studio Dubai for 3 years. I wanted to strengthen my core muscles and in general, also be fit. When I was pregnant I did a few sessions a week and felt it really helped me keep fit and prepare me for the birth. Whilst pregnant, I didn’t experience any pregnancy related back pain or posture problems. When I had Lucy, my daughter, the birth was very quick, normal and straightforward for a first baby. I really felt that pilates helped me – the key muscles used in pilates are ones very instrumental for the birth. After the birth I did some gentle pelvic floor exercises, as recommended by the hospital physio before taking up pilates again. Getting back into it again has made me realise just how fit I was when I was pregnant! The last thing my doctor said to me was ‘Look after your pelvic floor muscles’ – and I plan to do just that. “- Sarah Sangster

To book your prenatal and postnal Pilates private session in with The Hundred, simply call us on: 04- 4298433
Visit: www.thehundred.ae



the art of breathing in pilates

expert q&a with sian collins from the hundred pilates studio in dubai:the proper pilates breathing method

In essence, breathing is the movement of air in and out of the lungs and such a fundamental part of everything we do. Breathing can be controlled both consciously and unconsciously. Most of the times in exercise our breathing is conscious.  In Pilates we talk about diaphragmatic , abdominal , belly, lateral or deep breathing.The Pilates method teaches us to breathe fully and use each breath cycle to aid in the movement we require and demand from  the body. When breathing in we get the fresh or “good ” air in and on the exhale we expel or rid the body of all the “bad” air.



the fascia, the anatomy trains and the pilates methodology ~ by karin locher

Re-storing, re-forming and re-setting the Fascia

Fascia is the sheath of connective tissue that covers everything in our bodies–from our organs to our muscles. In the picture above, the white areas that are visible attaching to muscles are dense collections of fascia.


chocolate crunchies – the sweet side of chocolate

Here is a healthy and delicious Chocolate Crunchies recipe to try that includes dark chocolate and many other beneficial ingredients.You can make a batch, cut it up and keep it in the freezer. It can also be served from frozen, which makes it wonderfully chewy and a little like a chocolate ice cream bar.



active isolated stretching explained by tim hawkins

Whether you are an elite athlete, a long distance runner participating in the numerous marathons / triathlons in Dubai, a cyclist, a patient in rehab for an injury, a weekend warrior, or a stay at home mom, Active Isolated Stretching (AIS) will enhance all aspects of movement no matter what activity you choose to participate in.



the goodness of raw almond milk

 

 raw-almond-milk1

 

Almond milk is the freshest milk substitute leaking onto our cafe menus since soy and is flushing out yogurt from our smoothies with the promise of freedom from… just about everything. No lactose, no gluten, no casein, no soy, no cholesterol and no worries of grass-fed this or corn-fed that. Consider it a 21st century nutritional strainer, we’re getting all the good stuff without the controversy. And the best way to get a hold of it? Make it yourself.



how pilates complements a runner’s practice – the hundred pilates studio dubai

 

Pilates and Sports Specific

Case Study at The Hundred Pilates Studio Dubai
Client: Aline Raywood – Pilates Instructor : Jeanique Lascar

I cannot imagine the pleasure and the sense of highest accomplishment that one feels when crossing the finish line in a Marathon race, regardless of the time. An observer of any such race finish cannot help but be in awe of the commitment and determination to persevere that this sport requires. I had the privilege to teach Aline Raywood, an experienced marathoner and most recently, a winner in the woman division triathlon race Supersports 2XU championships and Tri-Yas in AbuDhabi.



dubai 103.8 eye on careers interviews asma hilal lootah – founder – the hundred pilates studio dubai

 

DUBAI 103.8 EYE ON CAREERS INTERVIEWS ASMA HILAL LOOTAH - FOUNDER - THE HUNDRED PILATES STUDIO DUBAI

 

 

 

 

 

 

 

 

 

 

Click on Podcast #6 and #7 to listen into the interview between 103.8 Dubai Eye’s Shane Philips and the founder of The Hundred Pilates Studio Asma Hilal Lootah – on her passion and drive in starting up The Hundred Pilates Studio:

 

 



healthy, delicious, gluten-free pizza with a rustic cauliflower crust!

Low Carb, Gluten-Free, Healthy and tastes just like the real deal. Here is a healthy Pizza version replacing dough with cauliflower! Prepared by Asma Hilal Lootah – founder of The Hundred Pilates Studio in Dubai and inspired by our Gyrotonic teacher Sara Davis.

 

Healthy, Delicious, Gluten-Free Pizza with a rustic Cauliflower Crust!

Ingredients

  • ½ head cauliflower (about 2 cups)
  • 1 clove garlic, minced
  • 1 cup part-skim shredded mozzarella cheese OR goat cheese
  • 1 egg, beaten (or two egg whites for a lower calorie option)
  • 1 teaspoon basil
  • 1 teaspoon oregano

Instructions

  1. Pre-heat oven to 400° F.
  2. Prep a cookie sheet by greasing it. It will stick if you don’t grease it properly.
  3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor and pulse just until the texture is similar to rice. If you don’t have a food processor or Vitamix, you can grate the cauliflower with a cheese grater or chop it.
  4. Sauté cauliflower “rice” in a non-stick skillet over medium heat and cook until translucent, approximately 6-8 minutes. Make sure to drain it from the water and if you wish use a cheese cloth to squeeze the liquid as it tends to be soggy in the middle.
  5. In a bowl combine the cooked cauliflower with all remaining ingredients.
  6. Spread the dough out evenly over greased sheet – about ¼ to ? of an inch thick. The pizza should be about 9-10 inches in diameter.
  7. Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
  8. Remove the crust from the oven.
  9. Top with pizza sauce and toppings. Be careful not to add too many heavy toppings as you don’t want to weigh down the crust and get soggy in the middle.
  10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.

Give it a try – let us know what you think!!



what about exercise in pregnancy?

 

What about exercise in pregnancy?

 

Being pregnant is a very special time in your life and a time when a woman’s body undergoes many changes such as emotional, physical and hormonal. As the baby grows your abdominal muscles are stretched and can separate slightly so you have to be careful not to strain them so they return to normal after giving birth. Similarly your pelvic floor muscles (Kegal muscles) are stretched downwards under the weight of your “baby bump” so again it is important not to strain these muscles so that later in life you do not have problems with leaking urine or pelvic organ prolapse. Due to the increased stretching and pressures placed on the muscles and joints around your lower back as well as your pelvis it is very important to minimize pain and discomfort by keeping fit in pregnancy but to do so safely. Therefore Pilates is perfect for this.

Prenatal Pilates is specifically designed to safely target the deep muscles around your back and pelvis so that you can maintain good muscle strength and posture throughout your pregnancy.  It will assist in making your pregnancy comfortable and pain free. Pilates during your pregnancy will give you more energy, relax you and prepare your body for labor. It will also assist in getting your figure back after giving birth.

It is even more beneficial if you begin Pilates before you get pregnant to get your body into shape .Your body will then be ready to undergo the changes of pregnancy.

If you are concerned about any pain you are experiencing or issues you have with exercising then please discuss with one of the 100 Pilates Studio Dubai team or with one of the physiotherapists from Primavera Medical Centre who specialize in back / pelvic pain and urinary incontinence.  They treat pregnant and non-pregnant women.

 

Christine Forbes and Sarah Kenagy
Physiotherapists
Primavera Medical Centre
Tel: 04 3754669
A few doors down from The Hundred Pilates Studio, Dubai



pear, feta & pecan salad ~ inspired by becky hart

The art of salad-making lies in the arrangement of colors and shapes. A carefully tossed salad can transform the simplest meals! Recently, Becky Hart, a sports & exercises science expert, certified personal trainer and corrective exercise specialist at The Hundred Pilates Studio created this innovative &  wholesome salad for a group of friends who were surprised at the delicious use of pears.

Becky also loves spinach which provides a cooling effect,  helps rid toxins out of the system and is rich in iron and Vitamin B. Great for perking up the sluggish system! We hope you enjoy re-creating this recipe at home – drop us your feedback in the comments box below!

Pear, Feta & Pecan Salad ~ Inspired by Becky Hart

 

Pear and Feta Cheese salad recipe:

Serves 6
Nutrition Facts
Kilojoules: 1000
Calories:240
Protein: 7g
Fat: 17g
Carbohydrates: 13g
Sodium: 580mg
Potassium: 470mg
Calcium: 95mg
Iron: 2mg
Fibre: 5g

Ingredients:
3/4 cup pecan nuts
1/2clove garlic
1tsp salt
1 lemon, zest grated and juiced
1/4 cup macadamia nut oil
1cup water
250g baby spinach leaves
1 punnet cherry tomatoes halved
3 pears
100g reduced fat feta cheese crumbled

*salad leaves and raw vegetables and fruits should be soaked for 15 minutes to remove parasites and undesirable microorganisms in 1/4 cup of apple cider vinegar per sink full of water.

Directions:
1. Place nuts, garlic salt, lemon zest and macadamia nut oil in food processor
2. Process to form paste, add water to nut paste until sauce forms.
3. In salad bowl, place spinach leaves, tomatoes and lemon juice. Toss.
4. Add sliced pears. Pour nut oil over salad and serve topped with crumbled feta and enjoy!



the hundred’s recent mothers

“I decided to take up Pilates again when I was 2 months pregnant, having had a 3 year break from Pilates. The main reasonTHE HUNDRED'S RECENT MOTHERS was to strengthen my core such that my back injury would not flair up during pregnancy. I thoroughly enjoyed getting back into Pilates and it seemed that my body recognized the exercise regime. I wished that I had taken it up sooner again to help recover from a long term back injury. During pregnancy Pilates really helped improve my posture and strengthen my core and back muscles, so that I had no problems carrying the weight and had no restrictions in my movements. I was lucky to have a fast and easy delivery and I do credit Pilates (which I practiced up to 4 days before giving birth) at least partly for that. Taking up Pilates again 2 months after my son Yannick was born helped me strengthen my pelvic floor and get back in shape very quickly. I can definitely recommend it pre and post natal!” –Nicola Owen

“Pilates really helped me to stay fit throughout the pregnancy and to regain strength after delivery. I can only recommend both Pilates and Sian as a wonderful trainer to all moms to be or who have recently given birth. I particularly appreciated and valued that Sian adapted the program to the various stages of my pregnancy and thereby made it possible to continue my training until the week before delivery!” –Hanna Buchler Eden



pilates, the workout intensity & the floating feeling

Jeanique Lascar at The Hundred Pilates Studio in Dubai

Jeanique Lascar Pilates Instructor at The Hundred Pilates Studio, Dubai

How great is it to know that exercise and physical fitness are finally becoming an important part of people’s daily routine which influences them to take better care of themselves. It is a pleasure to share this desire for healthier life while teaching Pilates, which was created by the very insightful, Joseph Hubertus Pilates (commonly known and titled as Joseph Pilates) who understood the power of having great muscles



rosemary mini egg frittatas spinach, salmon and more

Rosemary Mini Egg Frittatas Spinach, Salmon and more

Ready in just 20 minutes, this delicious recipe whipped up at home can triple up as a full meal when it comes to     breakfast, lunch and dinner. A savior when you are short on time and budget to get creative in the kitchen!



how pilates can help you prepare for pregnancy – at the hundred pilates studio dubai

PILATES IN PREGNANCY

How Pilates Can Help You Prepare For Pregnancy - At The Hundred Pilates Studio Dubai

Releasing Overall Stiffness With Pilates

When done correctly, Pilates can be very safe during pregnancy, delivery and recovery!



the hundred pilates studio dubai – winner at the arabia fast growth 500 awards!

The Hundred Pilates Studio wins Dubai SME Rank at the AllWorld’s Fast Growth Arabia500 Awards Celebration

The Hundred Pilates Studio  Dubai wins Dubai SME Rank at the AllWorld’s Fast Growth Arabia500 Awards Celebration

On December 10 2012, The Hundred Pilates Studio won place under the Dubai SME category at the AllWorld Network’s Arabia500 Awards for the 3rd Annual Global Entrepreneurial Summit at the DWTC, along with 400 other innovative and budding entrepreneurs from across the Middle East, Turkey, Pakistan & North Africa.



the goodness of raw almond milk

The Goodness of Raw Almond Milk

Raw Almond Milk

Loved by Asma Hilal Lootah of The Hundred Pilates Studio Dubai, Almond milk is the freshest milk substitute leaking onto our cafe menus since soy and is flushing out yogurt from our smoothies with the promise of freedom from… just about everything. No lactose, no gluten, no casein, no soy, no cholesterol and no worries of grass-fed this or corn-fed that. Consider it a 21st century nutritional strainer, we’re getting all the good stuff without the controversy. And the best way to get a hold of it? Make it yourself. 



sport 360 newspaper editor, kara martin, dives into a chair pilates session!

Sport 360 Newspaper editor, Kara Martin, dives into a Chair Pilates Session!

Credits: Review by Kara Martin of Sport 360 Newspaper, 14th December issue. Page 44.

SPORT360 LOGO

 

 

 

 



the powerful single leg circles!

Oh, Single Leg Circles.seems deceivingly easy to do, but to the contrary it is one of the hardest exercise to execute well, and it is even more challenging to showcase the depth of the movement in the few minutes it takes to perform it. One of the perfect examples of learning how to stabilize the pelvis is by engaging the deep muscles of the pelvic floor, lower back, and abdominals while mobilizing the leg in the hip socket.

Single Leg Circles



the art of breathing in pilates

Expert Q&A with Sian Collins from The Hundred Pilates Studio in Dubai: The Proper Pilates Breathing Method



now sold at the hundred, new toesox colors plus limited edition for the holiday season

 

Made with organic cotton, Toesox with a grip are soft on your soles and the planet.

  • Non-slip gripping sole
  • A barefoot feeling without cold feet
  • Promotes proper foot alignment and Increases blood circulation
  • No bunching or twisting
  • Eco-friendly organic cotton

 



surprise your loved ones with a pilates gift voucher!

With the festive season coming up and for upcoming birthday / celebrations, we have created a colorful The Hundred Pilates Gift Voucher to spoil’n’surprise your friends and loved ones with a healthy treat! Our new gift voucher can be used for any pilates private sessions , classes or toesox.

Simply ask for the voucher at our studio or reach us at 04- 429 8433 to inquire more.
www.thehundred.ae

The Hundred Pilates Studio Gift Voucher (FRONT)



the fascia, the anatomy trains and the pilates methodology ~ by karin locher

Re-storing, re-forming and re-setting the Fascia

The Fascia, the Anatomy Trains and the Pilates Methodology ~ By Karin Locher

Fascia is the sheath of connective tissue that covers everything in our bodies–from our organs to our muscles. In the picture above, the white areas that are visible attaching to muscles are dense collections of fascia.

Did you know that there are 10 x more sensory nerve endings in your fascia than in your muscles? That the fascia is our system of stability (Thomas Myers 2012),our greatest sensory organ (Robert Schleip) and our biomechanical regulator?

Through the design of the Pilates Method,  a consistent inner myofascial contact  before and during movement is made; bringing awareness of your fascia’s connectivity. From this connectivity you are able to renegotiate to restore the elasticity and continuous connectivity of its fibres, and thus the health and functionality of the mechanical regulation of the body.

Re-storing, the ‘give and take’ in the elasticity of the tissues to re-pattern movements, renews mechanical functionality and maximizes stability to support the structure – quite literally, ‘shape shifting’ the skeletal architecture.

Using Thomas Myer’s revolutionary Anatomy Trains map, we are able to see and learn the direction of force and connectivity along the fiber. We are able to recognize and influence compensatory patterns that have derailed transmission, loosing mechanical information along its pathways, thus creating functional disorder; the fascial patterns that lead to our symptoms.



meet the team at the hundred pilates studio

ASMA HILAL LOOTAH – FOUNDER & OWNER OF THE HUNDRED PILATES STUDIO, DUBAI

_SUZ9108 FIN smallAsma Hilal Lootah is an Emarati lady from the city of Dubai. In the year 2000, Asma graduated from the George Washington University with a bachelor degree in Business Administration and a minor degree in graphic design. Prior to opening her own business, Asma worked in Emirates Telecommunication corporation for five years. Asma is an active sports enthusiast. She has tried various types of sports ranging from wall climbing to scuba diving, all of which she enjoyed. In the summer of 2009 she climbed Mount Fuji, Japan’s highest mountain. In 2002, Asma tried, what was back then, a strange-sounding system of exercises called “Pilates” and she fell in love with the technique. Five years into her career with Etisalat, the idea of starting her own Pilates studio sparked. In January 2010, Asma won the Sheikh Mohammed Bin Rashid Award for Young Business Leaders in the health category. Asma does not believe in the impossible and anything can be achieved by determination.



all things pilates – mat based & equipment – at the hundred pilates studio dubai

The Hundred Pilates Studio Dubai

The Hundred Pilates Studio Dubai

Welcome to our Pilates studio where we dive into all our sessions held at The Hundred Pilates Studio in Dubai Healthcare City. We briefly talk about the benefits of Pilates, Descriptions of our sessions and a showcase a video on each session to help you discover what a reformer, Cadillac, chair and pole Pilates is all about!  The benefits of our equipments as a transition from the mat, is not only exciting, but definitely rewarding, challenging and rejuvenating as we help reawaken your core to help strengthen, lengthen and improve your postural muscles. So, here we go…



asma lootah, the hundred pilates studio dubai founder, interview with smebiz.tv about her pilates studio in dubai



new you magazine featuring derryn brown personal trainer from the hundred personal fitness, dubai

Derryn Brown Personal Trainer for the Hundred Personal Fitness shows us a quick Lower Body workout. New You magazine September issue.



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