Get Rowing !!!!

Simple, but effective, indoor rowing machines are making a comeback !!! 

They’re still relatively low-tech — a handle on a chain attached to a caged flywheel with a sliding seat — but within their simplicity lies genius: They offer a total-body workout that can burn upward of 550 calories an hour (based on a 135-pound woman). 

Whether you’re sculling solo or are doing a group exercise, you’re gonna get your burn on. “Rowing increases your dynamic range of motion and flexibility, is low-impact and provides a killer calorie burn without making you feel beat up the next day,” says Josh Crosby, former world champion rower and co-creator of the group fitness phenomenon Indo-Row. 

According to Crosby, approximately 80 percent of your muscle mass is used with every stroke — we’re talking the quads, hamstrings, calves, glutes, abs, shoulders, biceps, low back, rhomboids, trapezius and latissimus dorsi. In addition to being a muscular multi-tasker, rowing is also simple to learn. The stroke is separated into the drive and the recovery. The drive is when your “oars” are in the water and you’re trying to generate the most power. During the drive, think push then pull — about 60 percent of your power is generated from your legs (you should push explosively with your legs to start the move), 20 percent from your core (you keep your spine straight and swing back with your torso in the middle part of the move), and 20 percent from your arms (the last part of the stroke involves driving your elbows straight back and squeezing your shoulder blades together). 

The recovery happens when you come forward after the drive and set yourself up for your next stroke. The recovery should take twice as long as the drive, so if you take one second to drive back, take two seconds to come forward. Your strokes should link together smoothly and comfortably. Once you get the hang of it, play with your drive power and stroke speed, and throw in things like intervals and sprints, like Crosby has done in his sample program. Then, ready “oar” not, you’re going to burn some serious calories!

Image Source-http://www.oxygenmag.com/content/content/9269/Indoor-Rowing-Workout.jpg

Find the best rowing class at any nearby  Gym in Doha.

 - See more at: http://www.oxygenmag.com/article/total-body-fat-burner-9269#sthash.BxiK1irh.dpuf

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4-Move Shoulders Workout

Just because tank tops may not feature prominently in your wardrobe during the colder months doesn’t mean you should neglect training your delts. Like a pair of well-placed (albeit tacky) shoulder pads in an 80s power suit, strong shoulders can bring confidence and poise to any physique – and this routine is so easy and quick, there’s no reason to put off your delts training any longer.

Do each exercise in succession, with 30 seconds of rest in between (working both sides where necessary), and repeat the entire circuit once or twice, depending on your fitness level and time available.

Exercise #1: Alternating Arnold press

Sit on a bench with your feet planted firmly on the ground. Hold a dumbbell in each hand in front of your chest, with your palms facing your body. Extend one arm above your head, twisting your forearm as you move so that your palm is facing forward at the top of the move. Reverse in one fluid motion to return to the start, then repeat on your other arm. Continue alternating for a total of 10 reps on each arm.

Exercise #2: Front and lateral combo

Stand with your feet hip-width apart and hold a dumbbell in each hand, with your arms extended towards the floor and palms facing the fronts of your thighs. Raise the dumbbells in front of you until they are at shoulder height, then lower back down to the start. Next, lift both dumbbells up and out to the sides to form a “T” with your body. Lower back to the start and repeat from the top for a total of 10 reps.

Exercise #3: Dumbbell pull-press

Begin by standing with your feet shoulder-width apart. Place one hand on your hip and hold a dumbbell in your free hand, extending your arm towards the floor, with your palms facing you. Squat down slightly; as you rise, pull the dumbbell up towards your chest in a straight line. Quickly rotate your arm at the shoulder to bring your wrist above your elbow, then press the dumbbell straight overhead. Reverse the arm motion to return to the start and complete 12 reps in total before repeating on the opposite side.

Exercise #4: Bent-over rear-delt row

Stand with your feet together and hold a dumbbell in each hand, with your palms facing your thighs. Bend your knees slightly and lean forward from your hips to bring your torso 45 degrees to the ground. Keep your back straight and your chin up as you bend at the elbows to bring your arms up – at the top of the move your upper arms should form a straight line with your shoulders. Reverse to return to the start, and repeat for 12 to 15 reps in total.

 - See more at: http://www.oxygenmag.com/article/4-move-shoulders-workout#sthash.xGhIvZks.dpuf

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The Best Slimming Foods...

Banish that muffin top with our pick of the best stomach-slimming ingredients!

Rock that slim look with pride this summer with these deliciously healthy foods. Then now is the perfect time to kick-start a summer eating plan so you look and feel amazing in time for take-off. 

Quinoa 

This ancient South American grain packs a healthy protein punch, making it an excellent slimming aid. Super-versatile, it can be used to bulk out soups and stews and used in place of your usual carb choice. 

Cherries 

Looking for a fruit that works overtime for your health? Cherries are rich in the antioxidant anthocyanins, which increase fat-fighting enzymes. Plus, these little beauties could maximise workout results by warding off post-exercise muscle pain. 

Salmon 

Want to wage war on wobles? Stock up on salmon when hunger hits. This oily fish is an excellent source of omega-3 fatty acids, which keep skin cells plump, whilst keeping you full - curbing the the urge to snack.

Garlic 

Wonderful for adding flavour to food, garlic helps the liver to filter out toxins in the body. These pungent cloves are also packed with a molecule called allicin, which helps keep your immune system healthy, reducing the risk of summer sniffles. 

Avocados 

Packed with healthy monounsaturated fats, avocados help your body manufacture a compound called glutathione, which is needed to detoxify harmful substances. Plus, the good fat content will help to keep summer skin looking its best while filling you up - so you snack less! 

Strawberries

Nothing says summer quite like a fresh punnet of strawberries, and the good news is that this British seasonal staple is actually a slimming food. They rank low on the glycaemic index, which means they help to control the blood sugar fluctuations responsible for food cravings. Plus, they're a powerhouse of skin-perfecting vitamin C.

Eggs 

Cheap and versatile, eggs are a fab source of appetite-curbing protein, making them a dieter's best bud. A 2008 study published in the International Journal of Obesity reported that eating eggs for brekkie helps to boost weight loss for those following a calorie-controlled diet. 

Lemons

Lemons are like a magic wand for weight loss. They're detoxifying and help to promote proper digestion, which keeps bloating at bay. If they're not already part of your morning routine, you're missing a trick. Sipping on a mug of hot water and lemon filters away any impurities in your system, boosts the metabolism and keeps your cells hydrated so your skin glows. 

Broccoli 

Make dark green vegetables like broccoli a priority on your plate and the weight will fall off! Why? This green superfood helps your body to flush out everyday environmental chemicals due to its rich sulphur-containing compounds. Steam your veg instead of boiling to keep the nutrient content intact.

Nuts 

Raw nuts act like a wake-up call for weight loss. Brazil nuts, almonds and cashews are all loaded with protein and omega-3 fatty acids, which help to speed up the slimming process to get you in swimwear-worthy shape. 

Also check out some of the online beauty courses for weight management!

Source: www.womensfitness.co.uk

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Small Changes to Improve Your Health in Your 20s, 30s, and Beyond

Sometimes it feels like being healthy is just living in asylum. No eating this, no drinking that, no doing this, no doing that. That can steal the joy right out of everyday life. What if we told ourselves “yes” instead?

National Women’s Health Week is all about shouting a resounding YES! to living a healthier life. Yes! to taking care of ourselves, body and mind.Yes! to preparing for the future. Yes! to making better choices. While you may need to make different kinds of changes depending on your age and stage of life, all women can make small changes for better health.

Here are some ways to say YES to a healthier you

ACTUALLY Eat Healthy

You have heard this many times. So what’s stopping you? There are tons of recipes, cooking tips, and meal plans (with shopping lists!) to choose from. You can even get your kids on board. In your 20s? Now’s the time to get in the habit of healthy eating. Learning to eat well now will make it a lot easier to keep eating well throughout your life.

Get Active, No Matter Where You Are

You know you need to work out, but it doesn’t have to be in a gym. Spend a little more time doing the things you love. For example, walk the dog a little quicker, for a little bit longer every day. Little steps can lead to big changes. If you love dancing, take a dance class. Or if you enjoy socializing, join a tennis team, or start a running group. In your 30s? It’s not too late to fit exercise into your life and develop a routine. The exercise will help with stress, too.

Pay Attention to Your Mental Health

This one can be tough, especially for women who juggle work and family. After all, if it was easy to lessen stress, wouldn't we all be doing it? When you are feeling stressed, try stretching, deep breathing, or talking it out with a friend. If one thing doesn't work, try something else.

Get Regular Checkups and Preventive Screenings

One of the best ways to reduce your risk for illness and disease is to see your doctor regularly—before you get sick. In your 50s? Ask your provider about which cancer screenings you need and how often.

Use Smart Judgement

Choose healthier options instead! Take time to enjoy your drive, and make your phone call or send your text message when you safely reach your destination.Your decisions can help keep you healthy. No matter your age, quitting smoking is the one of the best things you can do for your health. These apps can help!

Source-http://www.womenshealthmag.com/

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Getting in shape!

Do you want to get into a better shape this year, at least better than the previous one? Are you looking to lose your belly weight, run faster, and boost your energy? To start off, make sure you have realistic, measureable and simple goals. Break down your targets into smaller targets defined by timeline. So by the end of the holidays, you will not have a bulging belly, nor a hammer of disappointment for not reaching the target. Here are four simple yet helpful tips to get you going:

1:

While you are looking to get in shape within time, appointment a fitness coach who can be your guide throughout. A good fitness coach can make a lot of difference!

2:

If you ever feel low, less motivated and under-enthused while running on treadmill, or working out, be open to challenge yourself with newer ideas. You might want to change your routine, or the place you work out at. Cycling on a stationary cycle is tough- totally understandable.

3:

This is one of the most common mistakes you’ll make while you are getting into fitness routine. Don’t ever let your ears get used to your old music. Make sure you bring new music, add and remove tracks into your playlist. Try to make a long, varied and high-energy playlist that can keep you motivated.

4:

Find a buddy. As simple as it sounds, find someone who also intends to achieve same targets as you. Having a friend who can motivate you in your low times, and keep you get going is a blessing. Schedule your workouts together, notice the changes in each other’s body and encourage one and another. If you are in Doha, joining a fitness class is a great way to team up with new people.

UrbanPoint has a variety of offers on classes of Pilates in Doha,  that you can try. 

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