Pilates Introductory Course

Pilates..

You’ve heard the word but you don’t know what it is?

REAL body and core strength – that is Pilates , a system of exercises designed to build strength- especially core strength, flexibility and lean muscle tone while focussing on lengthening the body and improving your posture.

And Yes!  Pilates is for both women and men of all ages.  From every young person wanting to build a solid foundation to have a strong, beautiful lean  body and ensure a fit and pain free future,  to the successful business man behind a desk all day who wants to be strong, lean and fit without spending hours in a gym.

Or maybe you have, over the years, accumulated some niggly aches and pains or maybe a muscle imbalance along the way and you’ve tried to solve them through various training system, diets etc.  But never really became pain free or regained your mobility after injury?

Pilates will not only aid in resolving these issues but also build a powerhouse that you can use as a genuine foundation towards any fitness, lifestyle or wellness goal you set yourself.

Pilates is also the ideal safe exercise to help women regain their core and pelvic strength after giving birth and also the perfect Rehab system to reactivate your core muscles after a caesarean birth.

Pilates also caters not only for the athlete with painful joints and possible loss of range of motion, but also for the nurse, the airhostess, the teacher etc. who live with pain and discomfort daily from just plain overuse of joints.

As a conclusion – Pilates is for everyone!

So how do you begin with Pilates, where do you start?

Well, let’s start at the start-

The Pilates Introductory Course at THE ROOM Abu Dhabi!

You will learn 10 basic Pilates Matt Exercises with step-by-step instruction, focusing on proper spinal alignment and optimal posture as well as activating and strengthening the “core” group of muscles. This course will give you the tools to progress to the full repertoire of 34 original and authentic mat exercises as designed and developed by Joseph Pilates himself.

You will also receive a detailed manual to practice at home and opportunities to ask questions and learn modifications for all your individual needs.

After this specially tailored 4-session program, you will feel confident and strong enough to progress to other Pilates Classes offered at The ROOM Abu Dhabi, safely and enjoyably

Welcome to the exciting world of Pilates!

Considering Afterschool Programmes for your kids?  Here’s why you should consider Drama! 

Well, the school year is back in full swing!  Like most parents, you might be considering ‘Extra Curricular Activities’ (ECAs) for your children.  ECAs are an important extension of academic education as they allow children to create friendships, develop existing talents, learn new skills, and build their confidence.

In the UAE, Drama classes are a popular ECA choice.  Children who engage with the Performing Arts are developing valuable life skills alongside their chosen craft.  Performing cultivates imagination and communication skills.  The disciplines of the creative process (rehearsing, learning lines and coordinating movements) improve memory and focus.  Being involved in a collaborative performance also helps in developing important listening, teamwork and observation skills. ​

The beauty of Drama is that it will allow your child to develop their ‘sense of self’ by encouraging them to express their ideas in a supportive context, alongside their peers.  In order to find their stage voice, your child will first learn to trust themselves and their fellow performers.  Opportunities to be brave and overcome inhibition are given in a warm and encouraging environment.  Aspects of the Performing Arts, especially improvisation, help young people in understanding  how to navigate challenges, solve problems, think outside the box and be more confident going into unfamiliar situations.  It may take some time, but once your child learns to trust their ideas and abilities, the confidence they gain will propel them forward.  It will give them the space to improve their vocal projection, articulation, tone and expression.  They will find their voice! ​ Through Drama, your child will be encouraged to use their imagination to become brilliant storytellers, and in turn gain the confidence to present themselves with poise in front of an audience.

Young children are natural performers, whether enrolled in a class or dancing around the living room at home.  Their love of music and rhythm helps them to discover balance and coordination through movement.  They use their imaginations even before they start articulating. By the age of three, children are able to concentrate for longer periods of time, engage in conversation, communicate ideas and retain lyrics to songs and basic choreography.  This is why most Drama and Musical Theatre Classes start around this age.

THE ROOM Abu Dhabi is very happy to welcome Kids Theatre Works! to the club! As a holistic health and lifestyle venue, their service is amazing and very important in the personal development of the little ones. We are looking forward to a long and successful collaboration.

Kids’​ Theatre Works!​ opened their doors 16 years ago and since then have offered a progressive programme in Dramatics, Acting and Musical Theatre classes which enable children to develop their talents from ages 3-18 years old.  They have a multitude of Drama classes available in Dubai and Abu Dhabi.  Kids’ Theatre Works! are working with several schools to offer ECAs and have a diversified programme including school holiday programmes, workshops, 2 annual Theatre Productions and a schedule which spans 38 classes per week based at DUCTAC.  To find out more visit www.kidstheatreworks.com, phone 050 158 5653 or email hello@kidstheatreworks.com.

Get Back to fit: How to resume your fitness routine after the break

A workout regime yields great results only when pursued with vigor and regularity. However, sometimes life, work, holidays, family and many such other reasons may hamper your workout goals. It is okay to miss the sessions once in awhile and take time to do things that make you happy. However, what matters more is how quickly and steadily you can get back on your feet after a break. Most of us dread the inevitable soreness that comes after we resume exercising after a brief hiatus. The important thing is to be fully aware of your body and put it through its paces gradually. Slowly but surely, you will notice yourself getting closer to your wellness goals.

 

Here are my 5 tips to ease the shock of getting back to fit after the break:

1. Slow but steady:

It is unnatural for you to expect 200% results from your body right after your first workout post the holiday break. In your first class, take it easy, do the things that you love doing but maybe reduce the intensity and gradually increase it class by class. Start with the basics and slowly make your way to your regular routine. Not doing so, greatly increases the risk of injury and puts your health at risk.

2. Stretch: It’s good for you:

Once you resume your regular fitness routine , make sure you mobilise and stretch adequately after the class. this will ensure that soreness will be minimised. After each workout, your muscles are left in a contracted state; stretching them ensures that they return back to their natural position so that your body can regain its comfortable posture. There are various ways you can do this, one of them is to catch functional mobility classes to help you with this at THE ROOM.

3. Rest and Recover:

Although fitness is a continuous journey, it is important to schedule adequate rest after each workout. This helps your muscles and body recover faster so that you can keep up the strength in the rest of your workouts. Schedule your rest intervals in between your workout days with equal regularity.

4. Set attainable goals:

Know your own body and try to set goals that can be achieved realistically. Not doing so implies that you are setting yourself up for failure at not achieving them. Moreover, the stress and excess effort may result in a burn-out. We all have a lot of motivation in the beginning, don’t let your fire be consumed in one go. Stagger your progress instead of going at it in one go.

5. Choose your workout wisely:

Attaining desired results is always easier when you are doing something that you love instead of something that you dread doing. Once you come back, choose a workout routine that you love doing. It maybe Yoga, Zumba, Strength, Cardio or any other fitness regime. Focus on the path rather than the result at first.

Mim Kleiberg is a Star 3 Spinning Instructor, Holistic Health Coach, personal trainer and Co-owner of THE ROOM Abu Dhabi with qualifications in Olympic Weight Lifting, Kettle-bells & Functional Training.

Prenatal Yoga and Pilates

Being pregnant is one of the most exciting times in any women’s life and of course your first instinct is to be as healthy as possible during your pregnancy- not only for yourself but for your growing baby too. But as exciting and happy as this period can be it is also one the biggest life altering experiences as your body slowly changes to accommodate your growing baby.

Each phase or trimester of your pregnancy comes with its own beautiful milestones as your baby develops but also poses new challenges for your body and your health, and staying fit and healthy might be a lot more challenging as your enter each of these phases.

So what can you do stay healthy apart from following a balanced diet? The big question most pregnant women probably have is – is it safe to exercise while I’m pregnant and which exercises should I do to stay strong and help me prepare for the birth of my baby? Can regular exercise contribute to a shorter less painful birth?

The answer is without a doubt Pilates and Yoga, and yes- research has shown that women who followed a regular exercise regime during pregnancy were more likely to have a shorter labor and could manage pain better.

These prenatal classes are a combinantion of Pilates and Yoga, this is a combination of safe exercises  specially designed and adjusted to your changing body trough out all three trimesters. Work outs focus on gently building pelvic floor and core strength specifically tailored to the postural and muscular changes during each trimester. Relaxation and tension relieve through breathing patterns are also practiced followed by various gentle stretches to improve circulation and maintain flexibility and balance.

You will be guided through a workout specifically designed for the journey of pregnancy, interweaving childbirth education as well as addressing therapeutic applications – common aches and pains. Linking yoga postures with the breath will lead you to new discoveries, bringing awareness to the mind, body and spirit, and also the spirit of your baby.

Although exercising during your pregnancy is safe – it is recommended that you consult with your doctor before you undertake any exercise regime.

Below are just a few benefits of a Prenatal Classes:

1. Build pelvic floor and core strength:

Pelvic floor and core muscle strength becomes even more important than it already is, during your pregnancy. Together these muscles act like an inner brace to support your back and growing tummy as your body and even your center of gravity changes. While your body prepares for birth, hormonal changes causes your ligaments and connective tissues to soften and could make you more prone to injury and various aches and pains,  thus maintaining and building strength through out these areas are crucial for a more comfortable pregnancy, labor and a quicker recovery after birth.

2. Relaxation and Tension relieve through breathing patterns:

As your baby grows your organs start to move a little to make space for all the new changes and unfortunately one of the main effects or symptoms you might experience is shortness of breath or even some hyperventilation, both of which leads to mom and baby receiving less oxygen which could affect or alter PH levels in your blood. Together with this the strain on your upper back, neck and even your joints could increase. By teaching and guiding you through various breathing exercise the increase in oxygen will help you feel more relaxed, help improve your quality of sleep and your general sense of wellbeing.

3. Improve circulation and maintain flexibility and balance:

As your belly grows and becomes heavier your center of gravity changes which in turns affects your balance and could lead to maybe a sense of being clumsy. Prenatal Pilates focuses directly on strengthening the Core and supporting muscles to help maintain optimal posture and help you be a bit more centered, balance but also aids in maintaining as much mobility throughout your body. Other main symptoms like swollen ankles, feet etc. are common during pregnancy but keeping a healthy and active exercise routine for as long as possible helps to improve overall blood and oxygen circulation which lessen and help to manage these symptoms in a healthy pregnancy.

4. Strengthening muscles of the uterus:

Prenatal Yoga helps to strengthen the uterus and pelvic muscles, improve circulation, aid in digestion, exercise the spine and increase overall comfort. Yoga can also alleviate many of the discomforts of pregnancy such as nausea, constipation, varicose veins, swelling, back pain and sciatica.

At THE ROOM you can workout in a safe, open community that allows you to freely discuss any issues, from discomforts and concerns, to the wonderful new changes your body and baby are experiencing.

In conclusion, a combinantion of Prenatal Pilates and Yoga is definitely one of the most effective and safest exercise programs to keep both mom and baby healthy and comfortable during this  miraculous journey.

If you need more guidelines you can always get in touch with us.

Call us now on +971 2 4444 945

5am class-blog

5 reasons to get your workout done early

Early morning is a time to take stock of the happenings for the previous day and plan for the upcoming one. It is also a time that you can get most time for yourself without being interrupted by the hassles of everyday life. Why not make of it, and get your workout done too? If you have trouble waking up; try this – Set two alarms instead of one and visualise your workout the previous night. Wearing bright colored clothing and envisioning how great you would feel after the workout can also work wonders. With THE ROOM’s 5 am and 7 am classes starting on September 10, inculcating early morning workouts into your routines becomes much easier! Here are 5 great reasons to get your workout done in the morning!

 

1. Energy Peaks:
As soon as you wake up, your body’s energy levels are at their peak. Hence, your workout can also yield better results. You are well rested from the previous night and ready to go. This is the time to go out and hit that workout!

 

2. Less Distractions:
Mornings are also a time when your work for the day hasn’t yet begun. This is the time when you can prioritise yourself. It also helps you in concentrating better at your job as your workout for the day has already been done, you are less likely to be distracted by events that happen throughout the day.

 

 3. Metabolic Boost:
Research has proven that exercising in the morning kick starts your metabolism and gets you burning more calories throughout the days. It has been found that the body burns more calories throughout the day even when you are not working out, if you inculcate the habit of working out early in the morning.

 

4. Improves Focus and Mood:
A workout is one of the most effective methods of waking your body up from the lethargy of sleep. You will be more focused at work as your body is awake and activated from the workout. Follow the workout with a healthy breakfast and you are sure to experience an active and successful day.

 

 5. Better Sleep:
Working out early in the morning can also promote and contribute towards a more restful sleep. Since your workout has been done in the morning your energy level will settle in the evening; thus, preparing your body better for rest and help you in sleeping more peacefully. Thus, helping you feel fresh and recharged in the morning to start the workout on a healthy note.

 

Mim Kleiberg is a Holistic Health Coach, Star 3 Spinning Instructor, personal trainer and Co-owner of THE ROOM Abu Dhabi with qualifications in Olympic Weight Lifting, Kettle-bells & Functional Training.

To book your 5am session, call us on : +97124444945

 

5 Easy Ways To Eat Right!

Our body is like a machine which needs energy to run the daily course. The food we eat every day is the primary source of energy for our body. To maintain proper functioning we need to fuel our body with all necessary energy elements like proteins, vitamins, carbohydrates, and fibres. Follow these guidelines to make sure that you eat just what your body needs.

 

  1. Cut off refined sugar –

Sugar is toxic to the body and creates a cycle of dependency with highs and lows, eventually draining you of energy. Cutting down sugar helps you retain your energy levels.

  1. Add variety to your diet –

Don’t get stuck in a rut with your diet. Eat seasonally and change it up regularly so that you get a wide range of vitamins and minerals to support your body’s energy levels.

  1. Regulate consumption –

Eat for the activity that you are about to do. If you’re going to work out, eat a balance of good carbohydrates, protein and fat to fuel you for that activity. If you are winding down for the day, eat less as this energy will not be used.

  1. Eat breakfast –

Start your day with a healthy burst of energy. Combine proteins, carbohydrates, and fats to get a right start. Remember, breakfast boosts your metabolism by kick-starting energy consumption for the day.

  1. Drink adequate water –

Water is the basis for the optimum functioning of our body’s system. Making sure you get enough water, as it increases the energy efficiency of your body.

 

Our choice of food is driven by our taste buds and not hunger. The availability of yummy junk food only pushes us towards making more unhealthy choices every day. Avoiding all that tempting food is impossible and too cruel to ask for. However, it is possible to have the best of both worlds. If you need more guidelines you can always get in touch with us. Call us now  on +971 2 4444 945

Types Of Meditation: Moving Meditation

What comes to your mind when you read the word meditation? A calm looking person with eyes closed and legs crossed. We all are familiar with this classic form of meditation. However, moving meditation offers a lot more than the classic meditation. Here’s everything you need to know about this unique form of exercise before you kick start your sessions.

What is moving meditation?

Moving Meditation is a physically active type of meditation where awareness, concentration, and focus are brought into the movement. The movement becomes a conscious movement. In other words, it is using slow body movements combined with the awareness of your actions and breath.

What activities come under this workout?

Moving Meditation consists of activities like Fluid Yoga, Tai Chi, Qigong along with a few others. Fluid Yoga is spiritual and ascetic, it focuses on breath control and postures. Tai Chi is a non-competitive martial art that helps you alleviate stress and anxiety. Qigong is another Chinese practice that helps you restore your energy with balanced movements and breath control.

How it benefits your body?

All activities included in Moving Meditation are designed to help release stress and tension. Moving Meditation helps cope with anxiety, insomnia, and boosts your immune system by building stamina.  Fluid Yoga helps you relax and keeps you healthy with a sequence of Asanas.

What is Fluid Yoga?

A Yoga sequence can be turned into a moving meditation by connecting the breath and the movement. In this form of Yoga, the person is aware and concentrated on what is happening inside his body. During this session, the participant is fully focused and present in the moment barring all the external thoughts. The sequence is enhanced with breathing techniques that bring us mental peace and increase our concentration levels.

Where can you experience Moving Meditation?

On the 3rd International Yoga Day, we are hosting a Moving Meditation class focused on Fluid Yoga at THE ROOM Abu Dhabi. In this session, we will be moving through a simple and fluid yoga sequence combining the movement with the breath.  No need to remember complex sequences, poses or alignment, the class will just focus on finding the harmony and unity between the body, breath, and mind. You can join us at this session by Sahar Zaky on 21 June 2017 at 5.30 PM only at THE ROOM Abu Dhabi. Book your session now.

7 Reasons Why Yoga Is The Healing Therapy You Need

Spending our days in office and excessive overtime has taken many things away from us. Active life and peace of mind are the two most important things on that list. Furthermore, sitting in the office for long hours makes us lazy which can be easily identified with a desk hunchback most of us have.

However, there’s one way that can help us fix this and improve our posture – Yoga.

 

  1. A specially designed Yoga sequence can help you loosen up the muscles of your upper body, releasing the stress that leads to the hunchback posture.
  2. It takes you to a refreshing and optimistic state of mind which makes you reconnect with your positive thoughts.
  3. It takes away the tension and tightness of your muscles which reduces your back pain and helps you maintain a better posture throughout the day.
  4. A bad posture and mind filled with stress may not help you make a good impression. But, practising Yoga regularly will definitely help you maintain a good body posture.
  5. Yoga including breathing techniques, which improve your concentration levels. Increased concentration can help you focus better and help finish your work faster.
  6. It is a low impact fitness activity, which means you don’t have to worry about body aches the next day at work.
  7. Yoga increases your energy level, and boosts your immune system through its breathing techniques.

 

The benefits of Yoga have made it popular in almost all countries across the globe. At THE ROOM Abu Dhabi, we have arranged a ‘Healing With Yoga’ workshop that is designed to help professionals, release their work stress and improve their posture. You can experience this Yoga session with our care team instructor Sahar Zaky on 17 June 2017.

To book your session, call us on : +97124444945

6 Ways Yoga will improve your physical and mental health

Engaging in physical activities to gain fitness is a common and widely accepted way of leading a healthy life. However, the truest form of healthy living is about taking mental well-being into account. Very few forms of exercise actually give you mental peace and calmness required to tackle the stress of a busy life.  Yoga is one such form of exercise that improves your bodily functions while nurturing your well-being from the spiritual perspective.

Here’s how Yoga will benefit your body and brain in the best ways possible –

  1. Makes you more flexible –

This is one of the most obvious and popular benefits of Yoga. Yoga includes several asanas that help you loosen-up tight muscles. The stretching involved can be tolerated by your body and it slowly gets accustomed to the changes while increasing your range of motion, which means more flexibility.

  1. Builds your muscles –

Strong muscles do much more than just improving your look. Yoga asanas have a significant effect on your upper body strength. However, the poses are to be practiced in the right manner to give you the right amount of stress in building the desired muscle strength.

  1. Increases your blood flow –

Yoga, being a combination of exercise and relaxation, improves your blood circulation, especially in your hands and feet. Inverted poses like the Shirshasan (headstand) encourages the blood from the lower body parts to flow back to the heart.

  1. Boosts your health –

Yoga gets your heart rate into the aerobic range which lowers the risk of heart attack and also helps in relieving stress. Some Yoga exercises may not get your heart rate pumping but they do improve your cardiovascular conditioning.

  1. Brings you mental peace–

It wouldn’t be an overstatement to say that Yoga is a trusted remedy for sadness. Consistently practicing Yoga leads to a significant increase in the serotonin levels.  Yoga takes your attention away from your worries and brings more positivity to your mind.

  1. Helps you focus better –

Once you attain calmness it helps you clear the clutter in your mind. This helps you isolate the primary matters and get rid of the stress. You can then resolve these matters with a positive frame of mind and focus better on your day-to-day activities.

Pranic Soul Yoga will open new doors of Sadhana for everyone who believes in the power of Yoga. At THE ROOM Abu Dhabi, we are hosting a Pranic Soul Yoga Session by the acclaimed Yoga instructor Rob Hess.  His ever-evolving style of training and distinctive research will help you discover the true power of Yoga. Book this session by Rob Hess on 9th June 2017 – 3 PM today and embark on a soulful journey!

Book here: http://theroom.ae/timetable.php

Level Up Your Fitness Regime With the SHAPE® –TABATA Challenge

Passion for fitness can only be pursued by taking up new challenges that help you push your limits. It drives us to achieve something new every day by bringing a change in our routine. The pursuit of fitness is about keeping things fresh and accepting exciting new challenges to push your fitness to the next level.

It starts with SHAPE®..

SHAPE® is a dynamic fitness activity based on the combination of cardio and strength.  It prepares your body to support everyday movement while preventing injuries caused by weakness in the body.  It incorporates muscle toning and natural dynamic movement working with the natural planes of movement of our body.

What is the next level?

SHAPE® in itself is dynamic and challenging but you can go a step further by adding TABATA training to this mix. TABATA is one of the most popular forms of HIIT or High Intensity Interval Training sessions. It consists of 4-minute sessions with cycles of a 20-second workout followed by 10 seconds of rest (20/10).

Who is it for?

This challenge is designed for those who have been consistent with their SHAPE® training. They can take it to the next level by adding intensity to their strength and cardio workout. This not only makes it more challenging but also adds more fun to the workout, making it more energetic.

It is the perfect way to level-up your fitness regime and you can start it with the exclusive SHAPE®-TABATA sessions at THE ROOM Abu Dhabi. These 60-minute double sessions by Mim Kleiberg and Milos Padejski are starting soon. Take up the challenge and fuel your passion for fitness.

Sign up for a session now at http://theroom.ae/timetable.php