Monthly Archives: March 2019

Will Pilates Give Me Flat Abs? | Pilates Studio in Dubai

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?

The Lowdown on Pilates and Toned AbsStomach 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.

Email UsCall Us +971 (0)4 344 7333


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!

 


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.


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

 


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