Tag: wellness

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

Stomach fat is made up of 3 components: visceral fat, subcutaneous fat, and a weak core. 

The first component of stomach fat is the visceral layer around and between your organs. Visceral fat is used as protection. When you are overweight it will also act as a storage area.  Visceral fat is tight, so even though your stomach will bulge it will feel tight.

The second type is subcutaneous fat.  This is the layer directly under the skin.  This is the fat that feels and looks ‘flabby’.  Woman store more subcutaneous fat than men (mainly for use during child rearing). Men with excess abdominal fat generally have hard or tight tummies while woman have loose and flabby tummies. This is due women storing fat in the subcutaneous layer as opposed to visceral layer.

The third cause of flabby tummy is weak core muscles and this is where Pilates can be a huge benefit.  Not only for strengthening and tightening the core muscles but also for burning fat and increasing blood oxygenation which burns more calories and increases cell renewal.

Pilates Strengthens a Weak Core

Since it is not possible to directly lose fat from just your stomach, you have to lose fat from all over your body.  To do that you have to increase your cardiovascular work, eat less, breath properly and of course do pilates!

The one place we can ‘spot’ train is a weak core and the ideal form of exercise to do that is Pilates.  In fact the whole basis of Pilates is about core strength in the pelvic floor, abdomen and back. For visceral and subcutaneous fat, they have to be burned off with the rest of the fat in the body.  Pilates makes your muscles stronger and more efficient at burning fat, it also trains the muscles that help you breath (the intercostals ) and makes your lung capacity bigger and more flexible.  The easier and faster exchange of oxygen into carbon the more calories you burn and this increased exchange also increases cell function by pumping more oxygen into the blood.  However Pilates on its own will not burn large amounts of calories.  Which is why we recommend another form of cardio exercise, walking, swimming and cycling are perfect.

Other Factors to Reduce Stomach Fat

There are a few other things to consider in relation to the fat on our stomachs.  We all have different genetic make up and some people store fat more on the stomach.  Some store on the hips and thighs etc.  Also the place that you last stored fat will be the first place that it comes off when you lose fat. Woman tend to store fat on the stomach and thighs first so this will potentially be the last place that will shed excess weight.

There is another factor that will effect stomach fat – stress.  When we have a lot of stress in our lives (who doesn’t have a lot of stress in their lives these days?) we release more of the hormone called cortisol which triggers fat storage in the abdomen.  Pilates helps to address the stress in our lives because it takes you out of your day completely for one. two or three hours a week.  You focus on your breathing, your body and your mind and that is deeply relaxing and stress reducing.

To Recap, Can Pilates Give You a Flat Stomach?

Yes! By doing Pilates to  strengthen core muscles, increasing the fat burning efficiency of the body, and by reducing stress in your life.  In fact Pilates combined with another form of cardiovascular workout can provide huge weight loss benefits.  But a one off session once a week for three or four weeks will only give you a basic understanding of Pilates principles. You will  need a more intensive practice of 3 or 4 times per week, plus some form of fat burning cardio exercise, and address the stress in your life, eat a healthy balanced diet to get really great results.

To get the most and best results, it is always advised to train with an expert and we invite you to join us at The Hundred Wellness Center in Dubai with our watchful Pilates experts to reap the best in your workout. We offer private and small group classes to ensure best results, from Mat Pilates to Reformer, Cadillac, Pole, Chair….don’t let those names scare you off!

To discuss a Pilates class that’s right for you, please e-mail us or give us a call  +97143447333. See the class schedule here.

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Something you don’t hear many parents talk about is an eating disorder referred to as ‘selective eating’. And while it is not fatal nor necessarily accompanied by other psychological difficulties, it does cause a lot of parental anguish and by extension, childhood distress. 

So, what is selective eating?  ‘SE’ is a condition in which a child eats only a very narrow range of foods and refuses all others and yet where the child’s growth is normal.  Such children do not respond to persuasion, bribes, punishments, gold stars (reward systems) and that age old tactic of being left at the table “until they finish their food” doesn’t help in the slightest.  Parents of selective eaters report regularly having tried all these things and more to no avail. These children would literally prefer to starve than eat food outside their range. 

And what a range it is! Cheetos, chocolate syrup in a particular kind of milk, smooth (hydrogenated) peanut butter, chicken nuggets from McDonald’s only, white breads, mostly starches and sugars and fats.  And to add insult to injury, rarely will this child eat just any old white bread or any old peanut butter—no, it has to be from a certain place and cannot be altered in any way.  Can you imagine how frustrating this is for the parents?  They see their paediatrician, they are told the child is normal and will grow out of it.   

Well…. normal, yes.  Grow out of it, unlikely, and they usually enter adulthood able to eat only a very narrow range, becoming that husband/wife who only eats ‘white things, plain and unembellished’—no green vegetables, only corn, no fruit, etc. They are otherwise fine children, perhaps they do have a fear of change and new things in general, but they are definitely not mentally ill. 

But the parents’ distress is real. Mothers in particular come under fire from well-meaning advice givers: “take away his iPad until he eats something good for him” or “just make her sit there, she’ll eat when she gets hungry enough”.  Oh no they won’t.  And this is not a failure of parenting nor a failure of caring… 

Luckily our friend Beryl Comar, Emotional Intelligence Development Specialist, former headteacher and university lecturer uses a range of techniques including NLP, EFT, Timelines and Parts Therapy and is no stranger to this disorder!  

Here is a story as narrated by Beryl of a former patient: 

 

When she arrived Amal was doubtful, her mother was cynical (even I was wondering what we could do in such a seemingly desperate case – what if nothing happened?!). 

14year old Amal was diagnosed with SEDs (Selective eating Disorder) and she ate only tomato soup, a specific type shell pasta, tomato sauce, French fries and one brand of chips (crisps in UK). She was hospitalized for 2 years with a feeding tube. Amal and her desperate mother needed help and fast! 

We went through the ‘Freaky Eaters Process’ of removing imprints and memories of food in Amal’s timeline, and we talked to the different parts of herself that make decisions as a result of previously held beliefs. She wanted to keep her eyes open, although on occasion, she closed her eyes through this process. 

And then it came to the food testing…Fruit salad, cheese, cottage pie, beef and dumplings, broccoli and sweet potato, all foods that Amal and her mother had chosen previously that she would want to eat if she actually could. She proceeded to taste each one calmly. Then, she actually had to be asked to stop eating the fruit salad so as to have a go at other things. Which she did one by one. Finally, she took the fruit salad again, and ate it on the way out.  

Over the past years Amal has had: daily group therapy, regular 1-1 therapy, family therapy and a food supporter during mealtimes. Now she is taking life one small baby step at a time, making very small changes every few days. And her parents are delighted to have their teenager back. 

 

Beryl Comar is here to help you and your children with difficult issues such as those above (although obviously not always as extreme or instantaneous to resolve), and she will be at The Hundred from April 2nd to May 8th and look forward to helping with you with any fears, phobias (such as social anxiety and public speaking), unwanted habits (nail-biting, eating issues, bedwetting) and also can help eliminate smoking, obsessive behaviours and limiting beliefs.  

All you have to do is take the first step and make an appointment via email or on 04 3447333 and spend 90 minutes with me to begin making the change – or even leave already having made the change you wish to make. 

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!

 

 

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!

 

“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!

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.

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

“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?

“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

 

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!