Category: Journals

Being a parent is a wonderful, rewarding experience, but also a lot of work. A new baby or babies (in case of multiples) will put you through a tough time, where dirty diapers, sleepless nights, and exhaustion may take a toll on your physical and mental wellbeing. There may be many instances where your energy, commitment, and patience will be tested, where you will feel completely helpless. Regardless, being a parent may also make you feel complete and content like never before.

With all these situations becoming your new norm, it is not surprising, to say the least, that a new baby changes the dynamics of your relationship with your partner. Having one or more little humans dependant on you changes the way you interact with each other, often drifting apart in the course of things. While you both may actively be looking after your baby, as months pass by, it is easy to fall into a routine where you don’t have or make time for each other, leaving you both unrecognisable to each other.

So how do you find your way back to your spouse? Some new parents may need some external help, like marriage coaching. Others can try some of these time and tested methods recommended by our resident marriage coach in Dubai.

Speak gently to each other every day

After a tiring sleepless night and an equally exhausting day, you may be triggered even by the smallest of things. But instead of yelling at your partner to empty the diaper pail, start the conversation softly. When you ask your partner to help you out with the baby or house chores, make kinder, gentler requests rather than passive-aggressive retorts. Remember that both of you are adjusting to parenthood and need complete trust and support from your partner. Being gentle with each other goes a long way in keeping your relationship healthy.

Stop and listen

Listening is a skill that marriage coaching teaches every couple regardless of their situation. For new parents, it may even be lifesavers. During the initial days of being new parents, both the partners are new to a lot of things. Some things they know, some they don’t. Mother’s may have some instincts to take care of the baby, while fathers may be more inclined towards providing material comfort. However, both the partners must listen to the other, whether it’s their troubles and frustrations of parenting suggestions. Listening and accepting your partner’s kind words and suggestions will help you work as a team and better care for your baby and your relationship.

Let your partner know when they are right

Acknowledging the things your partner has done right goes a long way in bringing you closer to them. When life with a baby turns all your days into a never-ending to-do list of house and child care chores, the best way to be there for your partner is by cheering for them when they do something right. Appreciate everything, even the smallest help from your partner. Even though it is a simple thing, these small gestures can ignite fondness and happiness in both of you.

Establish conversational boundaries

As new parents, you and your partner may get completely worn out at times. During such situations, even the tiniest of arguments may blow out of proportion. This is called “flooding,” where one or both partners hit the limit of their conversation, and doesn’t know when to stop. This fight-or-flight mode causes conversations to escalate into a major conflict. 

To avoid this situation, it is necessary to establish healthy conversational boundaries. When you notice yourself or your partner “flooding” with a flushed face, raised voice, flared nostrils, and increased heart rate, take a time out and move away from the conversation. This will help you take a breather and continue the conversation when you are in a better state of mind. 

Takeaway

Parenthood changes your routines, but not you and the person you love. Remember that you and your partner share a deep love and understanding, which is why you decided to have a life together. By welcoming a baby into your family, you will tackle the joys and challenges of parenthood together. If you feel the need for guidance and support to reignite relationships with your partner as new parents, reach out to our marriage coach Roh Hafez at The Hundred Wellness Centre in Dubai.

Are you a healthy eater? If you are, rest assured that you are already on your path towards complete wellness. Through mindful eating, you can nourish your body without intaking the toxicity of consuming unhealthy foods.

There’s a misconception that eating healthy is complicated and restrictive. However, this is not true. Many food products are ideal for everyday consumption. By talking to our in-house dietician, you can now identify these foods, all the while maintaining your health goals and considering your personal preferences. Whether you are a vegan or you like consuming animal protein and other products, following the right balance, portion, and meal timings can help manage medical conditions, eliminate toxins and ensure complete wellness of your body.

In this blog, we will explore ten reasons you should start eating healthy under the guidance of our expert dietician.

Reason 1: Lose those extra pounds

Did you know that it is possible to lose weight by eating a healthy diet? While many people choose to lose weight by following restrictive diets or even starving themselves, the ideal way to lose your extra pounds is by eating cleaner and healthier foods.

Start by including lots of fresh fruits and vegetables, grains, legumes, and lean protein in your meals. These nutrient-rich meals will keep you full and satisfied without the extra calories and ensure that your body is getting the necessary carbohydrates, proteins, vitamins, and minerals required for its proper functioning.

Reason 2: Maintain a healthy weight

The right foods will not only help you lose but also maintain a healthy body weight. Eating fibre-rich and nutrient-dense foods will also help people gain weight which they lost due to unexpected illness or chronic diseases. Foods like nuts, seeds, and dried fruits are especially good for healthy weight gain as they provide calories and energy to stay active and live better.

Reason 3: Better heart health

By including foods rich in omega-3 fatty acids and monounsaturated fats in your diet, such as nuts, fruits, grains, vegetables, and fish, your heart’s health will improve visibly. You can also keep away from cardiovascular diseases, mostly caused by trans-fat-containing foods like baked goods, fried snacks, etc. By cutting off foods that contribute to heart diseases, you are essentially increasing your lifespan.

Reason 4: Reduce the risk of diabetes

Just like heart diseases, unhealthy eating habits can trigger type 2 diabetes. Higher intake of trans fat is associated with unhealthy weight gain and obesity, which is a major risk factor for developing type 2 diabetes. By increasing your intake of healthy, nutrition-rich food, you can curb excess weight gain, reducing the risk of getting type 2 diabetes.

Even if you are a type 2 diabetic patient, a healthy low-carb diet including higher fibre carb sources such as vegetables, berries, nuts, and seeds can manage your condition by improving blood sugar levels throughout the day.

Reason 5: Better digestion

One of the worst mistakes we all tend to make is not including fibre in our diet. Fibre is vital for easy digestion. It improves gut and intestinal health and maintains normal blood sugar and cholesterol levels. Whole Grains with husk are a great source of fibre. Fruits such as berries, pears, melon and oranges, broccoli, carrots and sweetcorn, potatoes with skin, and legumes are also great choices of fibrous foods. Consuming the right amount of fibre can also help you feel full faster and stop you from overeating.

Reason 6: Fight the risk of cancer

An unhealthy lifestyle, including the continued consumption of carcinogenic foods such as processed meat, red meat, salted fish, sugary drinks, fast foods, and alcohol, puts you at higher risk of developing cancer. On the other hand, certain healthy foods are said to fight cancer and decrease your cancer risk. Wholegrains, tomatoes, garlic, citrus fruits, and carrots are often associated with fighting and preventing cancer.

Reason 7: Improved sleep quality

If you have trouble falling or staying asleep at night, the kind of foods you eat could be a reason. Oily and processed foods, caffeine, sugar, and alcohol negatively impact the quality of your sleep. Regularly consuming unhealthy foods can disrupt your sleep cycle, thereby causing your body to get exhausted and eventually fall sick. So, to get a good night’s sleep and improve your overall health, start following a healthier diet rich in essential carbohydrates, proteins, vitamins, and minerals.

Reason 8: Better mental health

Although it may sound surprising, studies have shown that the food we eat has a huge impact on our mental health. It has been found that consumption of high amounts of sugar and processed foods can increase your risk of depression. Our dietician highly recommends choosing foods that can increase serotonin levels in your body, which helps stabilize your mood, feelings of wellbeing, and happiness. Whole foods like spinach, berries, sweet potatoes, pineapples, tofu, and nuts can also affect serotonin production in the body and help fight depression and other mental disorders.

Reason 9: Increased energy levels

Good food provides energy for your body. Not all foods energize you and keep you active throughout the day. Fast foods, for instance, may appease your hunger but cannot provide energy for long. Eating a diet full of fruits, vegetables, nuts, and seeds can help stabilize your blood sugar levels and maintain your energy levels throughout the day.

Reason 10:  Save money

Yes, eating healthy is cheaper. If you decide to eat healthy by including more salads, nuts, fresh juices, and home-cooked meals, it will be lighter on your pockets. All the essential nutrients for your body should come from your meals. Today, unhealthy food habits have forced people to take dietary supplements to ensure that they receive the necessary nutrients to function. These multi-vitamin tablets are costly and may also present side effects that can be easily avoided by simply eating healthier foods.

Takeaway

Following a healthy diet and being more mindful of what you put into your body can go a long way. It will not only ensure your physical and mental wellbeing but is also cost-effective. While people do know the importance of eating healthy, many are unsure where to start. This is where our resident dietician Dr. Alya can help. If you are having trouble deciding on a healthier diet and lack motivation, reach out to our dietician in Dubai today.

How often are you mindful of what you eat? Most of us prepare and eat our meals without taking a second to think about how the food we consume impacts our bodies. Even the best quality foods can hurt your body rather than nourish it if not eaten in the right manner or amount. In short, eating healthy should not be a way of fueling your body, but the only way.

Even when we talk about eating healthy, many people don’t know what is classified as healthy and not. This may vary from person to person. For instance, vegetables like kale, cabbage, broccoli, cauliflower, and brussels sprouts are some of the generally healthy ‘green foods’ that may interfere with your thyroid production. If you have hypothyroidism, your doctor may ask you to limit their consumption. 

So how do you decide what food is good for your body? Although people may have to include or exclude certain foods owing to their health conditions or allergies, most fresh foods, especially vegetables and fruits, are good for your body. 

When it comes to vegetables and fruits, always say yes to seasonal produce. What is so special about eating foods that are in the season? They are fresh, taste best with just the right flavours, and are extremely high on minerals, vitamins, and other nutrients that your body needs during that season. With summer around the corner in UAE, it’s time for you to include seasonal foods on your plate, just like we do it here in our healthy cafe.

Summer foods to keep you cool

Most summer foods can cool down your body as they are high in water content. Local markets will be brimming to their fullest with fresh fruits and vegetables this season, ready for you to pick them up. Here are some of them-

Melons

Melons are undoubtedly one of the coolest, juiciest, and healthiest foods summer can offer us. We include melons in salads, smoothies, and desserts at our healthy cafe to get all its goodness into our bodies. Melons are known to help with weight loss, improve gut health, reduce high blood pressure and provide resistance against the common cold and flu.

One of the heroes from the melon family is the watermelon. This fruit is 90% water and is a natural hydration expert you need when the temperature rises. Watermelon helps protect the skin from oxidative stress and protects you from sun damage. It also keeps you hydrated and full.

Watermelon, cantaloupe, and honeydew from the melon family are also naturally occurring diuretics.

Tomatoes

Tomatoes are a power-packed summer food that is rich in antioxidants and vitamin C. This wonder fruit is 95% water and is widely used in all our homemade dishes during summer. Tomato also contains lycopene, which a phytochemical widely believed to help fight cancer.

At our healthy cafe, we have a special sourdough sandwich with alfalfa sprouts and rich tomatoes in one of its fillings, which is one of our star summer dishes.

Oranges

Oranges are a sweet citrus fruit rich in potassium that plays a key role in our body’s mineral balance. It replenishes potassium in the body, reducing the risk of muscular cramps. Oranges are 80% water and can surely keep you hydrated during summers.

At our cafe, we use oranges in our cold-pressed juices and vegan smoothies to quench your thirst during the hot summer evenings.

Berries

Berries are one of our favourite foods to include in most of our dishes. A handful of berries can make any dull dish colourful, flavorful and nutrient-rich. Berries are high in vitamin C and filled with powerful flavonoids that help slow cognitive decline. They increase blood flow to the skin and reduce its light sensitivity. 

Our cafe uses different kinds of berries in our smoothies, juices, water kefir, and breakfast dishes during summers.

Leafy greens

Leaf stemmed veggies like raw spinach and kale are summer special greens that you must consume. Green leaves hydrate and moisturize your skin even during peak summer. Carotenoids that are orange or dark-green are converted to vitamin A in your body and protect against sun damage. So don’t hesitate to spruce up your salads with spinach, kale, carrots, and beetroots.

At our healthy cafe, we favour leafy greens in our summer menu. They are used from salads to smoothies and everything in between!

Green tea and infusions

If you are looking for something familiar yet fresh to drink this summer, try green tea or infusions. Infusions using green tea as a base use flowers, leaves, or other organic products to add taste and flavour while enhancing the health benefits of drinking tea. Green tea infusions help fight cancer and heart diseases, lower cholesterol, improve metabolism, and increase memory and concentration. Green tea infusions can be sipped as a hot drink or as an iced cuppa without compromising its taste and nutritional benefits.

At our healthy cafe, we have a selection of organic tea infusions to choose from that will surely revive you after a long day.

So start your mindful eating journey this summer with the best seasonal foods available. We also invite you to The 100 Cafe nestled in our wellness centre in Dubai to try some of our summer-inspired dishes.

More often than not, women tend to limit their healthcare needs to doctor’s visits, lab tests, and immunizations. In between your daily hustle of job, household chores, and taking care of the family, your health may not even be a top priority. By overlooking this basic self-care, you invite a host of preventable lifestyle diseases, hormonal issues, and physical discomforts.

However, did you know that you can get your general health back on track by exercising regularly? By doing smart workouts like pilates, you can control your blood pressure levels, reduce cholesterol and cardiovascular diseases, prevent diabetes, lower your stress levels, and improve mood and cognitive functioning every day.

Pilates is undoubtedly a favorite workout among women, mostly due to its dance like nature. Through a series of precise movements, pilates can stabilize and strengthen your core while keeping lifestyle injuries and diseases at bay. Today, ladies only pilates classes are very popular all across the globe, with thousands of dedicated female practitioners all across the globe

In this blog, we will discuss more pilates and how it helps women in maintaining their health.

Why do we urge women to do Pilates?

Pilates is perfect for women, as the health benefits that come with it help control many common hormonal issues and health risks. It is undoubtedly one of the best preventive options for women to keep their health and wellbeing in check. Here are five reasons why we encourage all women to start doing pilates- 

• Pilates can help stabilize your mood

From the first menstrual cycle until menopause, women undergo a lot of physical and hormonal changes for the better part of their life. Living with shifting levels of estrogen and progesterone impacts not only their fertility patterns but also their mental and emotional stability. 

For instance, women experience a swift drop in their estrogen levels before or during their monthly menstruation and the days leading up to menopause. During this period, they experience reduced levels of “serotonin,” a key hormone that stabilizes mood, feelings of wellbeing, and happiness. This is why women experience moodiness, anxiety, or even depression, such as the symptoms found in severe premenstrual syndrome or postpartum depression.

Pilates can counter these hormonal mood swings by enabling the release of endorphins or “happy hormones” that will leave you feeling relaxed and happy after a workout session.

• Pilates helps withstand bone density loss

Apart from balancing out hormonal issues, pilates also helps women counter the effects of bone density loss.

Studies show that women are more vulnerable than men to develop osteoporosis, a bone disease that occurs when the body loses too much bone or makes too little bone tissue. This is because women have naturally thinner bones that rapidly lose strength with age due to varying estrogen levels. Practicing pilates from a young age will help build bone mass and protect you from developing osteoporosis later in life.

• Pilates helps maintain healthy body weight

Many women also experience severe weight fluctuations throughout their life from pregnancy, hypothyroidism, or polycystic ovary syndrome (PCOS). Regularly practicing pilates will help the body build lean muscle mass and burn excess calories that otherwise trigger fat accumulation.

• Pilates can alleviate back pain

As many of the movements in Pilates focus on strengthening your core muscles, it can help minimize and manage chronic back pain. The fluid movements of pilates keep the lumbar-pelvic region of the core muscle flexible and strong and prevent stress injuries in the area. As pilates is a great exercise for toning the core muscles, regular practice can reduce pain in your lower back and/or spine.

• Pilates enhances coordination

Pilates encourages your mind to focus on your breath and body movements, allowing you to release stress and tension from your body. This unique workout can bring your body and mind together to make coordinated movements while doing everyday activities by increasing your overall concentration. With increased flexibility, improved mobility, and enhanced coordination, you will find it easier to navigate your surroundings without losing your mental focus and your physical prowess.

Takeaway

While anyone can benefit from pilates, this wonderful workout is especially advantageous for women. If you are new to this exercise, join our ladies-only pilates classes today to start your wellness journey.

Are you new to detox meals and mindful eating? Not sure what’s good for your body and what’s not? Planning your meals can be a bit tricky when you are trying to eat healthy all day long. While numerous food choices are sugar-free, gluten-free, vegan, and organic, more often than not, it’s hard to find all the right ingredients to prepare meals that are healthy and fulfilling at the same time. In this blog, we introduce one such food that will help plan your breakfasts and midday snacks a lot easier.

One of the failsafe foods to start your day with is sourdough sandwiches, one of the signature dishes at our healthy cafe in Dubai. These sandwiches are made of sourdough bread, filled with delicious and nutritious ingredients of your choice. But why sourdough? What’s so special about this bread? Let’s find out.

Sourdough bread- The favorite from the past

Although sourdough has become popular recently, it is not exactly a novelty food. One of the oldest sourdough bread dates from 3700 BCE and was excavated in Switzerland. Sourdough was the usual form of leavening down in bread making throughout the European Middle Ages until it was replaced by barm left out from the beer brewing process. This was later replaced by purpose-cultured yeast in 1871, which became the most common method for bread making. So what exactly is sourdough bread?

Simply put, sourdough is one of the oldest forms of grain fermentation that is believed to have originated in ancient Egypt around 1500 BC. Here, the leavening ( the method of leaving the dough to rise during the bread-making process due to the release of gas during grain fermentation) is done using “wild yeast” and lactic acid bacteria naturally present in the bread flour. A “starter” made of wild yeast, lactic acid bacteria, flour, and water is the base for making the sourdough. This starter ferments the sugars in the dough, which causes the bread to rise and acquire its unique taste.

Why is sourdough bread better than others?

Studies show that sourdough bread is healthier than conventional bread as it is easier to digest. Its distinct taste also adds to its recent rise in popularity, making it a tasty alternative to normal bread-based dishes. 

Sourdough bread is also more nutritional than regular bread. As it is a whole grain bread, sourdough bread is rich in minerals, including potassium, phosphate, magnesium, and zinc. Further, the use of lactic acid bacteria for fermentation ensures that the dough has low levels of Phytates or antinutrients that bind to the minerals, reducing your body’s ability to absorb them. The lactic acid bacteria also release antioxidants during the fermentation process, making the bread an ideal choice for your detox diet. 

As mentioned earlier, sourdough bread is easier to digest due to its high amount of prebiotic content. Regularly consuming this bread is found to improve gut health, easing digestion. The sourdough fermentation reduces the gluten content in the bread, making it a possible option for gluten-sensitive people. Researchers have also found that the lactic acid bacteria found in the sourdough produce organic acids that can delay stomach emptying and prevent a spike in blood sugar levels.

Where to find sourdough bread?

Even though there is sourdough bread available in the supermarkets nowadays, it is rarely made using the traditional sourdough method. If you are interested in using sourdough bread for your breakfast sandwich, we recommend buying the bread from an artisan baker or a farmer’s market. You can also try it at home if you have the time and the means to bake it.

You can also try the sourdough sandwiches from our healthy cafe in Jumeirah. The 100 cafe has two delicious vegan cheese sandwiches made from sourdough and a variety of fillings. Our sourdough sandwich is filled with homemade vegan cheese of cashew nuts, nutritional yeast, and probiotics. Our vegan sandwich stuffing combinations include alfalfa sprouts and rich tomatoes or zaatar, Palestinian olives, and mint leaves. These scrumptious sandwiches are sure to tingle your taste buds and leave you craving for more. We welcome you to The Hundred, where you can order these star dishes from our healthy cafe today!

The philosophy of yoga dates 4000 years back, with its origins in India. Even so, it is one of the most popular and widely practiced workout techniques today. From simple breath and meditation techniques to complex postures or ‘asanas’ yoga is not merely a form of physical exercise. It is an ancient system that incorporates many elements and practices that ensure the complete wellbeing of the mind and body. Long-time practitioners often say that yoga is transformational and changes their life in more ways than they originally perceived. 

Within yoga, many systems have evolved through the ages. While the fundamentals remain the same, ‘Modern Yoga’ is conceived in such a way that it can be incorporated into the busy schedules of our life. The Ashtanga vinyasa yoga is one such system within Hatha yoga that synchronizes breath and asanas in a flowing sequence. At our wellness center in Jumeirah, we offer Ashtanga vinyasa yoga classes to our clients, helping them attain a sense of physical and mental wellbeing in their everyday life.

Here is what you need to know about this unique yoga practice and how it helps you-

Understanding Ashtanga vinyasa

Ashtanga vinyasa yoga is a style of yoga designed by K. Pattabhi Jois and is widely practiced as a Power Yoga. The style is highly energetic, with synchronized breath and movements. Each asana has a choreographed number of movements that you will move into and out of during a session. Regular practice of Ashtanga vinyasa helps develop strength, flexibility, and stamina of your body and improves the focus of your mind. 

The asanas in Ashtanga vinyasa are linked in a sequence where each position is held for a specific number of breaths before transitioning into the next one. Our in-house trainer will set a sequence of movements for you to practice daily. The mindful practice of this yoga will help release the daily stress and tension in your body and mind, improving your life quality.

There are three principles practices within Ashtanga vinyasa, which we teach in our yoga classes-

• Tristana method, where the asanas are combined with free breathing and gazing points.
• Vinyasa, where synchronized breath and movement progresses through a sequence of asanas
• Bandha engages the internal muscles and releases the energetic holds

Through regular practice of this dynamic yoga, you can improve your flexibility, muscle strength, posture, and strength of the spin. You will also experience an increase in blood flow to the organs – which helps the body’s natural detoxification process.

Join our Yoga classes

At The Hundred, we have our certified yoga trainer Walid Tebarki to guide and assist you in your journey to master Ashtanga vinyasa. Our classes are tailored to meet your pace as it is highly important not to rush and move uncomfortably. By using the framework of Ashtanga vinyasa, we offer a safe introductory class to those new to yoga and advanced sessions to more experienced practitioners. Reach out to our wellness center in Jumeirah today to join the yoga classes. 

Many times, we depend on modern medicine to find a cure for our everyday troubles. From sleepless nights to aches and strains of the body, our generation is plagued by health issues that stem from daily stress and tension. But consuming medicines for such lifestyle-fueled conditions is often counterproductive – which is why we recommend alternative therapies to manage our health and well-being in the long run.

One such treatment that is safe, effective, and highly therapeutic is the Peter Hess® Sound Massage. To put it simply, sound massage uses soothing sounds and vibrations of singing bowls by positioning them on and around your dressed body. The therapist plays the gentle and harmonious sounds, putting you in a deep state of relaxation. Sound massage evokes the feeling that every cell in your body is massaged by sound waves, breaking away the stress and tension you hold. Each sound/vibration stimulates and soothes the skin, organs, and tissues in your body.

At our wellness center in Dubai, we recommend that every one of our clients try out the Peter Hess® Sound Massage. Here is why we believe in its therapeutic abilities-

The effects of Sound Massage

Studies confirm that approximately 70% of the human body is water. As the majority of our body is composed of water, our cells are sensitive to sounds and vibrations. Based on the theory that vibrations release energy stored around the body, gentle, rhythmic vibrations from one or more Himalayan bowls are strategically sent through the body during the sound massage treatment. The deep and soothing sound waves travel through the body, where the cells naturally absorb specific frequencies that are essential for releasing blocks, relieving muscular tension, and healing strains and injuries. Thus sounds help repair, regenerate, and re-energize your body, leading to a sense of complete wellbeing.

When we perform everyday activities, our brain runs in Beta frequency. The soothing vibrations during the massage also elevate the brain into the Alpha state and subsequently to Theta and Delta stages, which calms down our nervous energy and draws the brain into a meditative state.

Sound healing is an ancient art that has been around for more than 5,000 years. About 30 years ago, the German scientist Peter Hess reinvented this healing technique and propagated it to the masses. Today, we know that sound massage is highly beneficial and provides-

• A deep state of relaxation
• Releases tensions and blockages in your body
• Promotes good health through harmonization, regeneration, and revitalization
• Improve your self-awareness and oneness with your body
• Relieves stress and anxiety
• Provides better sleeping patterns
• Releases creative/productive energies and foster resilience

What to expect during a session?

At our wellness center, each Peter Hess® Sound Massage session is about 60 minutes. Prior to the treatment, our in-house sound practitioner, Antje, will assess your individual needs and requirements, followed by a 45-minute sound massage. 

To generate sound and vibration, Antje uses one or more Himalayan bowls made of different metals and varies in size and weight. The bowls are used to produce sounds across a range of frequencies that specifically target the area you want to focus on.

Following a session, you will experience a wonderful calmness around you that helps you think clearly and remain focussed. At The Hundred, we encourage our clients to share your experience with our practitioner. However, it is a personal choice as you can also retire without further analysis to enjoy the effects in peace.

Ready to experience the calming benefits of Peter Hess® Sound Massage? Reach out to our wellness center in Jumeirah today to book your session.

Do you find yourself going through your daily chores while your body aches and strains all day around? Most of our daily activities – sitting in front of a computer, staying hunched over a phone screen, vacuuming your home, or reaching for items stored in overhead cabinets – all put some strain on our bodies. Repetitive movements and positions cause muscles to get overused and injured. So how can you find relief from unnecessary pain and improve your physical condition?

Instead of trying out a bunch of different exercises, why not invest your time in learning and practicing a unique fitness technique that utilizes the principles of yoga, ballet, swimming, t’ai chi, and gymnastics? With Gyrotonic, you can do just that.

Gyrotonic is a fusion exercise method that empowers and optimizes your physique. As a combination of different exercise routines, Gyrotonic targets independent muscle groups and coordinates their movements, increasing strength, flexibility, and overall mobility.

Sounds interesting? Here is what you should know about Gyrotonic sessions at our wellness center in Jumeirah-

Gyrotonic- What to expect?

As a fusion workout technique that utilizes the principles of different exercise styles, Gyrotonic has 3-dimensional, circular movements performed with the help of a resistance. It has thousands of possible movement combinations that are personalized for each individual. The workouts are rhythmic and have fundamentally spiral motions like an arch, curl, wave, side bend, etc.

The movements are complemented with a unique breathing technique that pushes and challenges the practitioner to release muscular stress and improve their strength. It stretches every part of the body, corrects skeletal and muscular dysfunctions, lengthens the spine, releases joint tensions, improves sleep patterns, and boosts the nervous system.

Studies show that the constant motion and breathing techniques of Gyrotonic are effective in removing body waste and lymph fluids. Each Gyrotonic movement challenges different muscle groups and helps burn fat, reduce bloating, improve posture and sculpt the muscles to be long and lean. The workouts also benefit in reducing aches and pains brought upon by repetitive everyday movements.

Is Gyrotonic right for you?

As a relatively new exercise style, Gyrotonic has currently found immense popularity among athletes and sportspersons. However, at our wellness center in Dubai, we encourage our clients to partake in this intelligent workout to improve their bodily functions and increase posture and balance. Each bespoke Gyrotonic session will be a creative and delightful step towards good health and complete wellbeing. 

Being the only place in the whole of the UAE to offer private one-on-one Gyrotonic sessions, The Hundred is now a sought-after center by Gyrotonic practitioners and enthusiasts alike. Our Certified Pilates and Gyrotonic teacher Elena specialized in the Gyrotonic expansion method and worked with a wide range of clients. She recommends this holistic fitness regime to everyone – from senior citizens to individuals recovering from injuries – to help them recover their strength, balance, mobility, and most importantly, their sense of wellbeing. 

Interested to know more about the Gyrotonic method? Reach out to our wellness center in Jumeirah today. 

For many first-timers, pilates may seem like a fancy workout with strange exercise names, movements, springs, and straps (reformer pilates). If you have always wanted to try out pilates, but felt that it is not for you, this blog will help you think otherwise.

Pilates is a simple and straightforward exercise form that offers plenty of benefits to its practitioners. Whatever your fitness background is, pilates may suit you well if you are looking to improve your posture, increase your flexibility, improve your balance and strengthen your core. You can either sign up for mat-pilates, reformer pilates, or both and well be on your way towards better health.

Understanding Pilates

Pilates is one of the most popular low-impact exercise forms the world has seen. As the moves in this exercise target different muscle groups in the body, particularly the core, it is widely accepted as an everyday workout. Pilates is a full-body workout that strengthens and stabilizes the body improving your flexibility and mobility. 

If you are new to pilates and want to know more, here are 7 things about this wonderful workout that will excite you.

• Know the types

There are two kinds of pilates classes- the mat and reformer pilates. As the name suggests, mat pilates is performed on a mat while reformer is performed on a machine of the same name. The reformer machine has a sliding platform with an attached foot bar, springs, and pulleys to provide resistance.

Although reformers may seem a little intimidating, it is a fun way to learn Pilates. As the machine’s platform and resistances help you push and test your limits better, even first-timers find it very easy. Mat pilates on the other hand will require some practice to gain perfection. 

While both are recommended to newcomers, it is entirely your call as to which pilates class you want to join. 

• Know your equipment

Apart from the mat and reformer, there are many other types of equipment like a spine corrector, high chair, or a resistance ring called the magic circle used in Pilates classes. However, these are not introduced in beginner classes. 

As a beginner, you will be mostly working on the mat, which is a bit thicker than your average yoga mat and the reformer with its many resistances.

• Know the after effects

As you may have already guessed, you are going to feel your muscles burn during the class, especially if you are new to exercising. Your body will be sore for a few days even if your first class was quite basic.

This is nothing to worry about. As you get used to the moves and practice them regularly, your muscles will become accustomed to the exercise and slowly build strength and flexibility. You may feel sore once in a while as the intensity of your routine is increased. However, remember that it is to push your body further and improve your form and doesn’t hurt in the long run. 

• Focus on different muscle groups

Pilates is not restricted to specific parts of the body. Although it puts more emphasis on the core or abdominal muscles, pilates classes also work several muscle groups like the thighs, hips, and back. In short, Pilates is a full-body workout that you can do every day.

• Beginner classes may seem repetitive

Although it is not. Most beginner sessions feature similar exercises to target specific parts of the body during each class. Moves like roll-up, leg circles, or the breathing technique called the Hundred are regularly used in beginner pilates classes. This ensures that your body is prepared regularly, by increasing your stamina and endurance, to do tricker and intense movements.

• Wear form-fitting exercise clothes

Even though some of you may prefer loose-fitting clothes while working out, pilates trainers recommend wearing form-fitting clothes during classes. This allows your movements to be seen clearly and keeps your clothes from getting caught between the parts of the reformer or other equipment.

• Pilates is all you need

As a well-rounded fitness plan, pilates classes are all you need as your weekly dose of exercise. Ensure that you don’t miss your scheduled classes and take rest during the off days to recover from any muscle pains. So if you have always stayed away from exercising thinking that it’s too much work, commit only to pilates and you can still be on your way towards better fitness.

So, are you ready to join our Pilates classes in Dubai? Reach out to our wellness center in Jumeirah to learn more.

Like in all relationships, married couples also face many ups and downs in their life. Once in a while, you will be forced to have difficult conversations with your partner that may upset either or both of you. These conversations may be stressful, frustrating, and hurtful and often lead to flooding. One thing may lead to another and before you know you will be arguing about things that happened years ago. 

Think about the last time you had a difficult conversation with your spouse. How did it end? Did you end up blowing it out of proportion or maintained control over your words and feelings? Or did you leave in the middle of the conversation? In this blog, we will learn how marriage coaching can help you prepare for such conversations and situations without flooding.

Why are some topics difficult to talk about?

Difficult conversations are anything that you don’t feel comfortable discussing with your partner. However, when you are emotionally invested in the topic much more than your better half, it can lead to ‘flooding’.

Flooding is a situation where you lose control of your words and emotions while holding a tough conversation. When flooded, people feel overwhelmed, stressed, and experience an increased heart rate. You will be in a state of mind that reduces your capacity to hear and understand the other person and lead you to do or say something truly regrettable.

Flooding eventually leads to stonewalling, where you set up your defenses and emotionally withdraws from the conversation. When you stonewall, it puts your partner in distress as there is no point trying to talk to someone who is completely unwilling to listen. This is not a healthy way to end a difficult conversation or set boundaries to it. Stonewalling communicates strong disagreement and indifference.

So how can you hold a difficult conversation with your spouse without flooding and stonewalling? Let us find out-

Healthy conversational boundaries in marriage

Dealing with sensitive topics without getting uncomfortable comes with practice. One such way to cope with a difficult conversation is by learning to self-soothe. Self-soothing techniques help you gain control of your senses and keep you centered.

Start by taking deep breaths. Focus on the way you draw in air and let it out. If you want a change of scene, excuse yourself for a few minutes and go to another room. Drink some water or sip and taste some tea. Sit down and take a good look at your surroundings and observe everything around you. Meanwhile, stop thinking about the conversation and the arguments you held earlier. Take at least 20 minutes to calm yourself down and bring your focus to the problem at hand.

Once you are relaxed, acknowledge your feelings and accept them. Acceptance of one’s own feelings helps you open up and understand your partner’s perspective. Learning to accept the situation reduces the stress you experienced after starting the conversation. While you can still have your own beliefs and opinions, accepting the feelings of both parties in the conversation will help you take it forward, sans the distress. Once you are ready, restart the conversation with your partner; this time, without flooding or getting defensive. 

Once you cope with your emotional turmoil during a difficult conversation, the next step is to establish healthy boundaries. Start by letting your partner know that if they are being disrespectful towards you, you’ll end the conversation. Ask them to take a minute to hear you out without interrupting. Let them know that the conversation drains you and you don’t feel obliged to listen to personal attacks. Once they are ready to respond in kind, take the conversation forward.

Setting conversational boundaries is all about letting the other person know what your limits are and standing strong by them. Be kind to yourself and your partner during a difficult conversation to keep it stable and not drive it to the ground with arguments.

Final words

Marriage involves a lot of give-and-take. Practice self-soothing and acceptance every day.

Most of the time, being a good listener and setting healthy boundaries to conversations help you navigate the unpleasant conversation.

If you and your spouse are facing difficulty in communicating effectively and end up flooding or stonewalling each other every time, marriage coaching can help find a solution. Our in-house coach Roh Hafez’s extensive professional experience and empathetic approach, can empower your relationship and guide you towards better marital life. Reach out to our wellness center today to know more.