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

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