Emirati women have been recognized for their pivotal role in the community and their contribution to the development and advancement of the UAE on various areas and levels. Over the years, Emirati women have broken all sorts of barriers and have been triumphant in spreading awareness about sports, fitness and health. Emirati women are taking matters into their own hands and achieving the goals they set for themselves in an effort to inspire other young girls and women to do the same. Today (August 28) marks the 3rd Emirati Women’s Day, so here we feature some incredibly influential local women and their achievements in the fitness and sports industry

‘Make time for yourself, love your body, do everything you do with passion. If you do not like a sport, try another one”. Never give up is the message Amna Al Merri wants to convey to women. Al Merri- a 24 year old bioengineer by profession and certified gym trainer and weight-lifting instructor serves as an inspiration to all women. She works for the Dubai Health Authority (DHA) but her true passion lies in the women-only running club in Dubai which she founded along with her three friends. The running club provides free training to women of all nationalities to urge them to focus on their health and fitness. This love for physical fitness led to the creation of Anagow, which means “I am strong” in Arabic. Al Merri loved that her self-esteem and energy levels were boosted through exercising and wanted to inspire more Emirati women to start running and wanted to encourage them to be healthy.  “We train with different running programmes, timing each member so that they can one day participate in the marathon. We use body weight to do weight-bearing exercises and many of our members are now participating in marathons,” said Al Merri.

Amal Mourad is one of the first female Emirati parkour coaches and calisthenics athlete in the Middle East. It can be overwhelming to start a new sport but she explains why she loves Parkour so much- “My favorite part of parkour is that you’re overcoming the obstacles that are in your head that you have created for yourself . When I first started practicing the sport it liberated me from a lot of things, I wasn’t afraid anymore, I wasn’t afraid of being who I really am, I wasn’t afraid of trying something new, I wasn’t afraid of what people thought about me, I wasn’t afraid to fall, I actually learned how to land”. As challenging as Parkour was she didn’t let it stop her.

On the other hand, coming from Abu Dhabi was a woman who defied all odds and chose to become a figure skater. “I’m covered, I’m Muslim, I’m from a desert country but I’m doing a winter sport and it’s fine, there’s nothing wrong with it.” Words spoken by Zahra Lari who is the first Emirati figure skater. Lari proves that there is nothing you can’t do when you put your mind to it. Being a hijabi or from a desert country did not stand in her way to achieve her dreams. She aspires to compete in the Winter Olympics and would be the first person to represent the UAE in such an event. Both women are prime examples of chasing your dreams and being able to compete and participate in sports even if they are outside your comfort zone.

Emirati women are constantly engaging in sports and fitness. The 2016 Olympic Games in Rio were especially momentous because Nada Al Bedwawi made history for not only being the youngest female to carry the UAE flag in the opening ceremony but also the for being the first female to represent the country in swimming. She was quoted as saying “It’s been a great honor to represent my country and, most importantly, represent the young Emirati girls, especially those who want to do sports.” Sexism is still prevalent in sporting events and Al Bedwawi is hoping that this perception will shift as more female athletes compete. “My main goal is to break down these barriers, these gender barriers, and pave the way for other female swimmers,” said Al Bedwawi after her 50m freestyle heat. “Especially in our country, people are reluctant to start something new.

Another female athlete breaking barriers is Ayesha Al Balooshi, an Emirati weightlifter. This was only the second time that a female weightlifter has represented the UAE, the other being Khadija Mohammed, who competed in London four years ago. Al Balooshi walked away proud saying “I achieved my Olympic goals, I walked behind the flag in the opening ceremony and proved that nothing is impossible for Emirati girls who can do wonders in all games.” As the women left the Olympics, they left with the hope that the games inspire more Emirati women to participate in sports and as Al Badwari says, “The dream is that when we return to the Olympics in four years time, we arrive with many more athletes — and especially more women.”

Besides the Olympics, here are a few Emirati females blazing a trail in their respective fields

  1. 15-year-old Alia Al Shamsi became the first female swimmer to fly the UAE flag in a competition when she swam the 50m and 100m breaststroke and 50m backstroke at the Arab Championships in Dubai.
  2. Track and field athlete Fatima Al Hosani won a silver medal in discus throw at the Asian Youth Athletics Championships in Doha.
  3. The UAE Cycling Federation formed a women’s national team in 2012 and their four-medal haul at the Arab Track Championships in Sharjah was an unprecedented feat for them.

This day is part of a bigger movement to increase female empowerment in the Middle East and there would be no women’s empowerment in the UAE without the critical support provided by the political leadership and so, we hope to see more Emirati women in sports paving the way to more success and bigger achievements.

Using a BOSU Ball for Full-Body Fitness

What in the heck is a BOSU ball, and how do I use it? The BOSU ball is a unique-looking piece of workout equipment that you may have seen at the gym but aren’t sure how to use. Flat on one side with half of a stability ball on the other, it can be used in countless ways to challenge your strength and balance. With the ball side up, you can work your small stabilizer muscles while maintaining a relatively stable platform. Ball-side-down removes that stable platform and forces you to rely even more heavily on your stabilizer muscles and your core. As far as the movements themselves, you can do just about anything on a BOSU ball for a full-body workout.

From your biceps and triceps to your chest and shoulders, the BOSU ball can give you a complete upper-body workout. However, we’re going to focus on a few popular exercise and how to incorporate the BOSU ball in them.

You’ve probably heard of or been doing squats already. After all, they’re one of the best workouts for all the muscles in your lower body. But there are several ways to modify your squat by adding the BOSU. We’ll focus on two. For the first, start with the BOSU ball side up. Step on (carefully!), and practice keeping your balance as you squat until your upper legs are parallel to the floor, then return to a standing position. Make sure your weight doesn’t float to the front of your feet, or you’ll be putting too much pressure on your knees. If you have no problem keeping your balance with the BOSU ball side up, it’s time to flip it over. Put one foot on the flat side of the BOSU along the edge. Carefully lift your other foot to the opposite side, and balance with the ball in the middle. Try to keep the BOSU steady as you squat to parallel and return to a standing position. By flipping the BOSU ball side down, you’ll be working against a platform that moves a full 360 degrees, challenging your balance and strength.

To do lunges with your BOSU, begin with the ball side up. From here, you can either step up onto the BOSU or start on the ball and step down to the floor. With either approach, balance your weight between your back foot’s toes and your front foot’s heel. Lower your back knee toward the floor while your front knee moves toward a 90-degree angle, tracking over your toes.

If you want to hit more of your glutes, a bridge is a great bet! Lie with your back on the floor, and place your feet on the BOSU. If you’re a beginner, start ball side up. If you’re more advanced, flip your BOSU over. With both feet on the BOSU, squeeze your glutes, and press your hips toward the ceiling. Pause at the top, and lower your body back to the floor with control. If you’re ready to take it to the next level, try a single-leg bridge. With one foot on the BOSU and your hips pressed toward the ceiling, raise your other leg. Make sure you don’t swing your leg for leverage. Instead, squeeze your glutes to raise and lower with control. 


Who doesn’t want a stronger core? Many of your favorite (or not-so-favorite) ab and core exercises can be replicated and kicked up a notch using the BOSU ball. From the plank to sit-ups and even bicycle crunches, the BOSU adds an extra level of instability to every move.

Let’s start with the plank. The idea behind any plank is to keep your spine in alignment while you engage the muscles in your core, lower body, and upper body. For all the BOSU plank progressions, flip the ball side down. For beginners, start on your knees, and begin the way you would for the beginner BOSU push-up. Now hold it. Even as your body shakes, keep holding. If you want to take it a step further, raise up on your toes while you hold the position. Be careful that the ball doesn’t move side to side! Try to keep it as stable as possible, and don’t forget to breathe. If you’re looking for an even bigger challenge, try doing your plank on a single leg with your other raised. As you complete your circuit, switch legs to make sure you get an even workout.












These are just a few of the innumerable exercises that are possible with the BOSU ball. Even if you have no other piece of equipment at your disposal, you’ll be able to challenge every muscle in your body. As with any exercise, safety should be your number one priority. Always consult with a physician or personal trainer before beginning any exercise plan.

Source: https://www.fix.com/blog/get-fit-with-a-bosu-ball/

Kickstart your fitness regime with KickBoxing!


Did you know that kickboxing can revolutionize not only your body, but your life? An incredible workout, kickboxing is a fun, effective alternative to traditional strength and cardio workouts, transforming your body composition and overall health. Even more impressive, kickboxing also has a valuable function as it teaches you to defend yourself, improves reaction times, balance, and coordination, and empowers you to take charge of your life beyond the gym. Kickboxing is the workout that won’t quit and it will teach you not to quit, either.

Popularized in the 1990s, kickboxing is a sport based on kicking and punching that is a combination of various types of martial arts and boxing. There are several different types of kickboxing, with the most common being fighting (contact) kickboxing and fitness kickboxing (sometimes referred to as cardio kickboxing). Fitness kickboxing can be either contact or non-contact. Equipment is not always necessary, but depending on the style of kickboxing you are doing, you might find yourself using a punching bag and boxing gloves!

Looking to unleash some stress, in a fun, non-judgmental environment? Maybe you simply want to improve your body composition and get fitter without being a cardio bunny. Perhaps you are in great shape, but you need a confidence boost? Or are you looking to improve your reaction time and feel safer? Luckily, regardless of the category you fall into, kickboxing will satisfy your needs in a dynamic, fun, and high-energy workout atmosphere.

Don’t worry if you are new to exercise; kickboxing offers something to everyone. Start with shorter, less complicated, non-contact classes (classes will always give recommendations for experience levels). The first punch you ever throw should not be against someone else! Additionally, don’t worry if you never want to spar – many lifelong kickboxing lovers have never sparred!

Kickboxing studios often offer classes dedicated to beginners, teaching common combinations and technique for routine moves. All classes should be scalable to your fitness level, and instructors should accommodate anyone and everyone who wants to join. If you find that you are in a class that is far too advanced, ask if another teacher offers the classes, or try another studio. Don’t give up!

Kickboxing produces tangible physical results as you shred fat and burn calories with the high intensity intervals that elevate your heart rate but also allow for active recovery before you boost that heart rate again. All the while, even though you may not be using weights, you are building strength and toning muscles all over your body by creating your own resistance. You will be amazed at how exhausting and satisfying punching air can be!

If you are looking for an outlet for pent-up frustrations and stresses, kickboxing might be your answer! If you are stressed out, kickboxing allows you to unleash your power and release the stressors of the day, while also instilling a discipline that calms you down and brings you back to center. Alternatively, if you are struggling to find your voice, kickboxing can empower you to find your inner worth and confidence in the studio as well as the rest of your life. Whether you are high strung or super-shy, kickboxing can help you find balance.

One of the few completely functional fitness or exercise practices, kickboxing teaches participants real self-defense skills while improving balance and reaction times. If you’ve ever felt physically threatened, kickboxing can help you learn how to protect yourself on a basic level through daily practice, and there are even self-defense-specific kickboxing classes. Hopefully, you will never need to use those self-defense skills and will only notice that you are lighter on your feet and more reactive in traffic.

Whether you need to build confidence or work out some pent-up stress, looking to lose fat or build muscle, kickboxing will deliver what you need. You will be able to track how much your fitness improves by your recovery times, watch your coordination increase in your ability to follow complicated combinations, and you will be breathing easier when you deal with frustrating or threatening situations. What are you waiting for?

Source: https://www.fix.com/blog/try-kickboxing-style-workouts/

Staying Fit on a Vacation

There’s no better way to beat the blues than to grab your sunscreen and passport and head somewhere tropical. The only problem is, when you’re relaxing on the beach with a coconut drink in one hand and a great book in the other, your fitness goals are the last thing on your mind. Here are some simple ways you can stay fit on your next tropical holiday.

Get Involved

While most resorts have gyms on-site, the thought of taking up precious packing space with sneakers and workout gear is unnerving. Even if you opt for extra sundresses and shorts, there’s no need to fret. You can still get a great workout at your resort or on your cruise ship just by taking part in the daily activities.

Dance Classes

Just like in Dirty Dancing, your resort will offer fun dance classes on the beach and by the pool. One hour of shaking your hips to Shakira and J-Lo will help you tone your core and legs while torching up to 400 calories per hour.

Aqua Aerobics

Don’t be a spectator on the pool deck–get in the water and try an aqua class. These classes are perfect for all fitness levels and abilities. If you really want to challenge yourself, head for the deep end of the pool and feel the burn in your legs as you work to keep yourself afloat. A standard aquafit class can burn upwards of 300 calories an hour. Not bad for splashing around to energizing music!


If you love the ocean and all the beauty that lives below, grab a snorkel and venture out to the reefs and sandbars. Swimming around and spying on the tropical fish is fun and fitness-friendly. This adventurous activity can burn over 600 calories an hour–as long as you don’t eat the bread you bring to attract the fish.

Beach Volleyball

You don’t need to be in a Top Gun montage to join in on a beach volleyball game. Even if you are new to the sport, the lateral movements and jumping in the sand alone will be a great core and leg workout. Add in the bumps, sets, and spikes and your shoulders and arms will be feeling the burn too. Spend an hour on the courts and sweat out up to 500 calories.

Barefoot Running 

Embrace the beautiful tropical morning and head to the beach for a barefoot run. The loose, dry sand causes your feet to sink and your stabilizing muscles to work harder than they normally would when running on a treadmill or sidewalk. You can burn up to 80 extra calories per mile running on sand! If you are new to running, I suggest sticking to the harder wet sand and slowly progressing to dryer sand as your body becomes more accustomed to the terrain. The beach is a beautiful place to run–just make sure to keep your eyes open for sharp sticks and shells.

Heat Protection

If you’re heading outside to do a workout on your tropical vacation and aren’t used to the climate, make sure you keep these six things in mind: 

Vacations are for relaxing and having fun, so don’t be too hard on yourself for missing a couple of workouts. But if you want to keep your waist line in check and still have a good time, do these simple activities to keep yourself active. And don’t worry, the gym will be waiting for you when you come home.

Source: https://www.fix.com/blog/keeping-fit-on-resort-vacation/










What’s Your Fitness Personality? Picking the Best Class For You

Long before I worked in fitness as a personal trainer and group exercise instructor, I was a group fitness junkie. I was the one who showed up early to get the step and risers set up so I could claim a great spot in class, and I’d race home from the studio to practice the choreography at home.

You name the class, and I’ve probably taken it. I’ve taken hip hop dance classes, aerial silks, yoga (all formats), step, boot camps, and more. And each type of class has its own benefits.

In general, though, you get out what you put in. You can take a really intense boot camp class and only burn a few calories if you don’t follow the instructions. You can find yourself sweaty and wiped out after a Pilates or dance class because of the intensity of the moves.

So let’s take a quick look at a list of general class formats, and then we’ll dive deeper.

  • Cardio: generally, your goal here is to get your heart rate up, either through intervals or a pyramid structure (low intensity, medium intensity, high intensity, and then back down)
  • Strength: your goal here is to build muscle mass and/or strength
  • Core: your goal is to increase your core strength so that you can have better functional fitness

Most classes have more than one benefit, though – so a class that includes cardio may also feature a strength component, and, of course, when we use our full range of motion and move across our planes, we will naturally have some overlap (yay, three for one!).

Some popular formats and certification agencies include Les Mills (BODYPUMP, BODYBALANCE, etc.), BeachBody (PiYo Strength, Turbo Kick, CIZE LIVE, etc.), various barre/ballet programs (Pure Barre, Total Barre, etc.), various spin classes. In these cases, the class really doesn’t vary much from instructor to instructor or class to class. Some of them are totally pre-choreographed, meaning that the songs and moves don’t change; others have a basic outline, but each teacher can have some flexibility on how the class is presented.

Again, the key to getting a good workout lies within you. Nobody can make you turn the dial up on your stationary bike to make the hill climbs more intense or force you to go a little deeper during a squat series.

Remember that your weight, fitness level, intensity, and age all make a difference in how effective your workout is. I absolutely believe that most classes can be modified for every student, but there are a few things to keep in mind.

If you have joint issues or injuries, you may want to avoid higher-impact classes. But that doesn’t mean you have to avoid high intensity! With a doctor’s or medical provider’s oversight, you can get a great bodyweight workout that raises your heart rate and helps with muscle strength and power, builds bone density, and helps you lose weight without doing any plyometric or jump training.

If you love to dance but have trouble with advanced choreography, try a class like Zumba or Barre. You’ll typically follow the same or a similar format from week to week, so it can really help you gain confidence and retain the moves and postures without getting overwhelmed.

Have great muscle strength but really struggle with balance? A yoga class might be the perfect supplement to what you’re already doing.

If you aren’t sure which type of class is best for you, try as many as you can before making a decision! Boot camps just aren’t for me. They work well, and others love them – it just stresses me out to have that level of intensity and rapid-fire circuit training. But my beloved kickboxing and dance classes feel wrong to others.

Source: https://www.fix.com/blog/the-right-fitness-class-for-you/

Increase Productivity And Have An Active Lifestyle

Are you getting stressed out with all the tiring work activities and you have this feeling that you cannot do all the things with accuracy and confidence? Maybe, you should give yourself a break. For you to be able to have a healthier lifestyle, here are some useful tips that can help you reach your full potential and increase your work productivity.

Tips on having an active lifestyle

Discipline and determination are two essential factors needed to have an active lifestyle. Here are the top useful tips that you should follow to achieve this way of life.

Eating Healthy

This is the basic tip for your active lifestyle. Food is your source of energy. You have to eat healthy foods in order to gain more vitamins and minerals that will provide your body with essential nutrients. Here are some tips with regards to food consumption.

  • Choose foods that have less unhealthy fats. These unhealthy fats include saturated and Trans fats. These fats are the cause of high level of LDL cholesterol that can  lead to heart disease.
  • You should eat healthy fats moderately. These fats can increase the level of your HDL cholesterol which can help in terms of reducing your chances of developing heart disease.
  • Choose foods which have low sugar level and are rich in carbohydrates. As much as possible, minimize your consumption of soft drinks, white bread and sweets. You can eat fresh fruits and whole grain bread.

Exercise Regularly

This is intended for you to not only look great but to also have a flexible and healthy body. These include:

  • Stretching- this is important to do before and after a workout to improve your flexibility, blood circulation and to decrease risk of injury.
  • Go to your chosen workout gym three to five times per week- you can mix it up, numerous gyms nowadays offer classes so that you can try different things and keep your workouts interesting
  • Exercise with a friend or neighbor- Having a workout buddy means that you can motivate and push each other to exercise and have fun while doing so
  • – Exercise at home- If you can’t make it to the gym one day, don’t neglect your workouts, there are numerous activities you can do at home to keep fit such as jumping jacks, squats, push ups/sit ups etc. Be proactive with your health- Go to work by biking or walking instead or take the stairs instead of the elevator, these small changes to your daily routine can have a big impact on your overall well-being

Avoid unhealthy habits

Unhealthy habits can ruin your efforts from the start. These include excessive drinking of alcoholic beverages, high intake of caffeine, junk food and sodas, irregular meal times and no exercise. Instead, eat lots of fruits and vegetables, try and have six small meals throughout the day instead of three big ones, this way you’ll feel more satisfied and also increase your metabolism. Sleep is also a vital aspect of being healthy, make sure you get enough sleep at night to freshen up your mind and body.

Always have proper hygiene

You can start this thing by showering every day. This is the key for you to feel more energized and refreshed. You must also brush your teeth every day, every after meal as well as flossing.  Make sure also that you are cleaning your feet in order to prevent foot problems. And lastly, always clean clothes at all times especially when you are going to work.

These are the things that you have to follow if you want to have an active lifestyle and increase your productivity at your work. Impress everyone with the new you and make your best everyday!

Where Seconds Count: How To Train For A Marathon

Marathon season is starting soon in Dubai and whether you’re a serious runner and want to run the Standard Chartered Marathon or you’re a beginner and want to experience the Color Run, you’re going to need a plan. Why you may ask? It may seem obvious enough, but running a marathon is no small feat. It’s an accomplishment that less than 1% of people in the world can say they have achieved. It requires weeks, even months of preparation to get your body and more importantly, your mind where it needs to be. Never fear, marathons are challenging, but they can also be a lot of fun, it just depends on your mindset. Here are a few tips to help get you started:

  1. The right gear: Not to point out the obvious but owning a good pair of running shoes is fundamental when training for a marathon. They are the most important piece of gear you will be wearing and they should fit you perfectly. Get fitted at a professional running store, it’s worth the investment and will save you pain, time and money in the long run.

  1. Train your mind: Yes, it will be hard. Very hard, maybe even one of the hardest things you’ve ever done, but can you do it? Of Course! The body only achieves what the mind believes. At some point during the marathon, your body will want to stop, but if you have built mental stamina over the weeks and months, you can make it across the finish line.

  1. It’s all about the miles: Every marathon training program has one thing in common, running and lots of it. The truth of the matter is that before you begin marathon training you need to be able to run for at least thirty minutes continuously. Your body needs to be able to endure the strain of running for long periods of time, so get running!

  1. Training: Training should start around 16 weeks before marathon day and the number of miles you run should gradually increase each week. You can start off with 3-4 miles a day and work your way up with your longest run being about 20 miles. Remember to also have rest days to allow your body to recover from training.

  1. Nutrition and Hydration: Two very important elements to training for a marathon. Your diet must consist of complex carbohydrates, protein and unsaturated fats which will keep you strong and help your body recover. Depending on your gender, weight, etc., you will need to adjust your nutrition accordingly, but at least 65% of your total calories should be from complex carbohydrates, 10% from protein and 20-25% should be from unsaturated fats. Water and energy drinks are key in keeping you hydrated and replenishing electrolytes lost through sweat. On runs that are long, be sure to consume 6-8 ounces of water every 20 minutes, this will keep you hydrated and energetic.

  1. Avoiding Injury: Although running is important in marathon training, resting is equally so. Give yourself a few days to let your body rest and recover by icing your body to relieve any inflammation. It is important to ice your shins and knees after long runs to soothe any soreness four times a day for 15 minutes. It’s a preventative measure that feels good after a long run and minimizes any chance of injury.

Hopefully these tips will help you get over the finish line and the feeling of accomplishment you’ll get at the end of the marathon will make all the training worth it. And even though running a marathon is hard work, don’t forget to have fun too!


Best Fitness Exercises For Moms To Be

Are you a pregnant mom and still want to stay fit? Well, your pregnancy need not be a hindrance to staying healthy. There are lots of things that you can do when you are pregnant that can be beneficial to you and your baby. These exercises are highly recommended by experts as they can prevent many diseases and pregnancy pains and aches.

In addition, they can also improve sleep, boost your mood, strengthen your muscles and build endurance. By doing these recommended and useful exercises, you can also get back in shape after you give birth.

Perfect exercise for pregnant moms:

Here are the fitness routines and exercises that are safe for pregnant women for them to stay fit and healthy throughout their pregnancy. However, it is vital that you meet with your doctor or midwife before engaging in any physical activity.


This is considered as one of the best exercises for pregnant women and is considered to be 100 percent safe.  It has been proven that swimming during pregnancy leads to an increased maternal aerobic capability and relieved morning sickness.

Here are some tips for a more enjoyable swimming experience:

  • You should always stay hydrated
  •  Do not try any tricks in the water as it may put an unnecessary burden on your body
  • Enter the pool slowly, do not dive into it
  • Observe your heart rate and maintain it by not exceeding 140 bpm
  • Do not over exert yourself, take things slowly and you can always build on it

There are lots of swimming classes in Dubai that provide excellent services and complete guidance and training for moms who want to try swimming  in the middle of their pregnancy. These swimming classes are the key for you to have a more accurate and thought out routine. You can also get to know other moms that have the same interests as you do thereby building your social circle.

Prenatal yoga

This type of fitness activity is very popular among pregnant women as  it is considered to be one of the most ideal ways to be able to stay in shape. There are lots of benefits that yoga can give to the body such as toned muscles and improved circulation and balance.

Furthermore, here are the additional benefits that you can gain once you start prenatal yoga:

  • It can develop your stamina and your body strength
  • It increases circulation of blood in the body which reduces swelling and increases your immunity
  • It helps reduce tension in some parts of the body including chest, hips, lower back, upper back, shoulders, and neck.
  • With the help of deep breathing exercises as part of the yoga routine, you learn to manage shortness of breath and how to calm yourself during labor.

Prenatal Pilates

Just like yoga, this fitness exercise can increase your body’s flexibility, muscle tone, and strength. It can improve your body’s posture and can serve as a big help for labor and delivery. Moreover, prenatal Pilates can also boost your energy and mood levels. There are classes that are exclusively for pregnant women in order for them to stay fit. You can sign up and enjoy your healthy living as a pregnant mom.

Here are the things that you have to know with regard to exercises for pregnant women. What are you waiting for? Try one now and stay in shape while pregnant!

Five Fun Filled Activities To Do With Your Kids

Do you remember what it feels like to be a child? Surely, you can’t go back to those years, but you can definitely relive the fun with your children; whether it is dancing, zumba, swimming, or yoga. Good news is that all of these are kid friendly and can be done as a family.

Capoeira, a Brazilian dance and martial art activity allows kids to train both their defensive and creative side.

To engage in a focused activity, discipline your kids from a young age by introducing them to Muay thai, Circuit, MMA or Jiu Jitsu. This will definitely bring out the mean side of your kids allowing them to develop a strong exterior and release the warrior within!

Why not try hula hooping with your child? Your hips won’t lie and this fun-filled activity is guaranteed to bring you and your child many laughs and giggles, as well as awesome hip movement.

A mini hip-hop star would enjoy zumba. While dancing to the funkiest beats, you learn to get in line and work on killer dance moves. Allowing you to incorporate the dance moves into any song genre. Ballet is a slower paced and more focused activity that will bring out your elegant and feminine side. Now all of this is made possible with FittPass.com.

Whichever the exercise you’d like to do with your child, you can simply find your FittPass here.

Reduce Back Pain And Strengthen Your Muscles With Three Simple Exercises

Here are a few simple but effective exercises you can easily perform at home whether you want to reduce  back pain or strengthen your muscles. Follow our guidance and enjoy.

1. Shoulder Bridge

Start with lying on your back with arms by your side, palms facing down. Bend your knees and place your feet hip-distance apart. Inhale, and as you exhale squeeze your glutes and contract your abdominals as you lift your hips up until they are aligned with your knees. Hold for 15 seconds and remember to keep your abdominals and glutes activated. Return to the starting position and repeat 5 times.

Benefits: Strengthens glutes, hamstrings and core.
  1. Superman

Start by lying on your stomach and extend your arms and legs along the mat. Inhale, and as you exhale activate your abdominal as you lift one leg away from the mat along with the opposite arm. The opposite arm and leg should stay flat on the mat. The idea is to lengthen your spine. Complete 6 to 8 repetitions while alternating arms and legs.

Benefits: Strengthens and mobilizes the upper back. Additionally, also improves lumbopelvic stability

  1. Child’s Pose

Start this position with your legs open hip-wide. Kneel on the mat and sit back on your heels. Slowly move to a position where your forehead is touching the mat, shoulders need to be relaxed while your arms are by your hips, palms facing up. Maintain this position for 1 to 3 minutes as you deeply inhale-exhale.

Benefits: Relaxes the back and releases stress.


Motion Ladies Fitness Center

There’s training, and there’s motion coaching. Our science-fueled approach plus your commitment means goals get met. It’s like school, school for life. At motion, you will be on the right track to a healthy, happy and fit lifestyle.