Produced using unique technology and extensive research, Melt Water is the result of years of development. The production process mimics the natural formation and melting of glaciers and involves a complex multi-stage freezing, extracting and melting process.
Melt Water is a result of freezing, extracting and melting. As ice crystals start to form during freezing, they naturally push away all impurities and admixtures. The water that doesn’t freeze, due to impurities, is removed using special technology. At the final stage of production, the final layer of ice is melted back into water giving it the unique icy taste.
Melt Water benefits
During exercise, it’s vital to stay hydrated and ice cool Melt Water is a favourite of health and fitness trainer Jennifer Chalouhi. In a series of videos produced with Sport360, Chalouhi pinpoints the optimum times of hydration and how drinking water benefits your workout.
In the first in a series of clips, Chalouhi demonstrates simple but effective exercises you can do in the gym or at home to get in shape.
An effective lower-body exercise that works your glutes and quadriceps and also engages your hamstrings.
Body weight squats
Squats hit your legs hard, requiring multiple muscles to work in unison and stimulates growth and muscle tone.
Ideal for releasing tension and increasing flexibility. Arm circles are often used as a warm-up, targeting your shoulders, triceps, back and biceps
Good for loosening up before and during a work out, especially if you’re going to be putting extra pressure on your wrists with push-ups.
This loosens the muscles and tendons around the foot. Stiffness in the ankles leads to stress in the foot and the legs, leading to knee pain, back pain, and neck pain.
Plank hip openers
Great for the core and ideal for loosening the hips. Tight hips means a tight lower back, making it harder to walk, sit, and stand.
Ramadan is a time of reflection and contemplation – but it can also be a great time to reboot your system and get in great shape for the year ahead.
The perfect place to get into shape fast is The Spa and Gym at the Fairmont Dubai, where personal trainer Joao Batista Gonsalves will tailor the exact fitness programme to suit your needs.
Sport360° recently had the chance to try one of Joao’s innovative and revitalising workouts.
Joao starts off with an evaluation to find out exactly where you are at in terms of your well-being and overall fitness.
He then helps you identify your goals and best of all, designs a personal plan for you to reach those goals on a realistic timeline.
Joao is very clear from the outset that you need to be precise about what exactly your goals are.
My long-term goals were to get fitter, tone and maybe lose some kilos, while my short term was to get more toned.
Quickly and expertly Joao then came up with a workout plan to help me achieve my goals. He then guided and monitored my workout to make sure I got maximum effectiveness out of each exercise.
Joao realises that many people in Dubai have hectic work-life schedules and only have a certain amount of time during the week to workout. He wants to make the maximum use of every second.
I started off with some push ups, then wall squats, TRX row, triceps dips and hammer curls.
Joao then smoothly increased the intensity in complexity of the exercises with a squat and chest press, side plank and row, wall squat and lateral raise bicep curl, skull crush on the ball and jump squats followed by plank.
Throughout he made sure that every second of my workout was fully utilised so in just an hour I produced maximum effort for maximum reward.
The session ended with a quick stretch to finish off.
Afterwards I felt like I had an intense workout, in the minimum time, with all muscle groups worked. I could literally feel the session doing me good and was already looking forward to the next one.
Joao explains that “by designing a work out based on the clients goals, and if the clients goal is to lose weight, I always make sure to utilize fatty acids as a source of energy for the work out and then by also checking what the client ate the whole day. based on training them in a way which will digest all that food so there’s no backlog for the body the next day.”
“If the client ate a lot of protein and a lot of carbs in order to digest the carbs we’ll make sure the client does a good amount of weight training and so in this way we digest all the food and there’s no chance of it getting stored as fat.”
I ended my workout with the perfect cool down – taking a dip in one of the Fairmont’s stunning pools – just outside the gym.
Another post-workout option is to book in for a Spa treatment such as a Dubai Muscle Melt massage, delivered by highly qualified staff, which will leave you floating on air. Or even a Luxury Caviar Anti-aging Facial for her or a Refinery Facial Deep Cleansing for him.
Joao’s sessions start from AED199 per person for hotel guests, residents and Health Club members.
10 session passes and group rates are also available so book now for your Ramadan transformation.
What: Personal Fitness Training with
Where: The Spa and Gym at the Fairmont Dubai
When: Anytime that suits you
In the second instalment of our eight-week Sci-MX challenge Sport360°’s Dan Owen and Alex Rea discuss the first parts of the training element of their programmes. Paired with two of the best in the business, they have been taken out of their usual comfort zones in order to hit those two-month goals.
Dan Owen @MyPropLife
As we mentioned in last week’s column, conditioning is really high on my priority list for the coming weeks. It’s time to get in shape for the upcoming rugby season, and given my year out of the game the main focus of this will be the capacity to keep working hard over an extended period of time.
My coach, John Britton, has programmed four gym sessions a week, and three conditioning. We will talk about the weights sessions next week, but first we’ll concentrate on what is getting my heart and lung capacity up – and making sure muscle groups can keep working under duress with the intensity I need for rugby.
John is the Head Coach and Manager at F45 Training in Motor City, a facility that runs functional, group training sessions six days a week, and will be my home for conditioning.
Far too often for cardio, I will have sat on a bike for half an hour, got a bit of a sweat on and that would do me. The truth is, cardio hurts. It can also be monotonous. Pain plus boredom is not a great combination for a good session.
F45 sessions are fast-paced, intense and you are constantly moving between stations meaning you never get used to, or bored, of a particular exercise. Each station is generally between around 30-55 seconds work, with a rest period of around 10-20 seconds. For a sport like rugby it’s perfect. A short hit of intense effort, a breather, and go again. And again. And again.
My first session was a shock to the system. With the powerlifting style of training I have done previously lactic acid is not really something I have had to contend with too much.
I quickly found the threshold was pretty low – especially in the quads.
Five sessions in and as John put it ‘I’m not dying as quickly’, which is a good thing. Heart rate in the sessions is now hitting around 150bpm, and I think it will go up as my capacity to push harder increases.
Sessions are actually fun, have a lot of variety and just looking at the other people in the session appeal to pretty much every demographic.
That’s the beauty of these circuits – you are pushed, but can ultimately work to your own pace, and see improvements quickly. I’m looking forward to seeing the progress in coming weeks.
Physique training is a daunting proposition because there are so many facets to consider.
From nutrition and calorie control, to lifting technique and training structure, it’s easy to be thrown off by the nuance of it all.
Thankfully, that’s where Aaron Agnew comes into the picture, helping to piece together what is quite a complex jigsaw. Aaron is a certified Exercise Physiologist and leading aesthetic bodybuilding trainer in the region.
Essentially, the Canadian is helping to drive the UAE’s fitness industry toward a much more professional space having experienced the highs and lows of stage competition himself.
Technically I’m pretty sound on most movements, and I’ve never seen the true value of a trainer.
However, that primitive way of thinking has changed. Before this challenge, my sessions were loose in structure, just a single bodypart per day, five times a week, with a sixth day working on a weak point.
Aaron has flipped the training on its head, designing a bespoke program with huge value.
To give you a snapshot, it’s double parts daily with cardio combined on four of the six days (split between HIIT and Stairmaster) with the intention of retaining muscle while trimming my bodyfat from 14 percent down to around 10 percent.
Naturally, nutrition is fundamental, but one of the most significant of Aaron’s philosophies is rapid tempo.
There are large compound lifts to spearhead the session before accessory work made up of super-sets and tri-sets. The key to this is rep-range and rest periods. To start, it’s a 2010 tempo (two seconds on the negative, one second on the positive) with 60 seconds in between each set and each exercise.
The time framework has been a huge shock to the system but already the benefits are immense – you only need to see the deluge of sweat pouring off me after each session.
The workout schedule looks like this: day one is a push day focused on chest, shoulders and core, day two is a pull session of back and biceps with 20-40 minutes of the
Stairmaster and day three is lower body and shoulder focused with a big emphasis on squat strength with HIIT. The week then loops back around again with active recovery on the seventh day.
It’s a completely new way of training for me, ripping up my previous mindset but with the tough work being done on nutrition, that’s a mental fortitude which is slowly being broken up.
More on that segment of the challenge next week.
Trainers’ top tips
Aaron Agnew (@AaronAgnew_DubaiFitness ) on health and fitness in Ramadan
1. Adjust the time of the day you are exercising
For your workouts you should train when you feel the most comfortable. You can try a few options and see what fits best.
Whether it is right before iftar, after iftar or before or after Suhoor. You should have some energy to train but not feel so exhausted or dehydrated that you put yourself at risk.
2. Try not to eat too much
Don’t go overboard eating before the sun rises. If you do, you will, as many people do, gain weight during this month.
Avoid the temptation to overeat during the evening meal and eat until you are reasonably full. There can be many social gatherings which may make it hard to not over consume. Be careful on eating too much sugar. Try to have balanced meals that are comprised of lean protein, healthy fats and complex slow digesting carbohydrates.
3. Drink water
You should maintain a normal level of hydration during Ramadan. Make sure you drink enough water prior to starting your fast but do not try to consume all your water in one sitting.
When the weather is particularly hot you may need more water than usual. Have a designated water bottle that you take with you when you go out, when you go asleep and at home.
Track how much water you are consuming and try to hit around 4L if you’re a man and 3L if you’re a woman.
John Britton (@johnmbritton) on conditioning
Sci-MX athlete John Britton is the Head Coach/Manager at F45 Training in Dubai Motor City – he is a national level weightlifter, ice hockey player, and lifts a lot of heavy stuff – as his Instagram shows here he offers some advice on improving conditioning.
1. It’s got to hurt
When focusing on conditioning the only way to improve is to push yourself as hard as possible. It really is that simple.
Now, we are not talking about pushing to the point of injury, but there has to be a lot of heavy breathing and a raised heart rate. This is often down to mindset and breaking through those barriers in order to improve.
2. Vary as much as possible
Conditioning work can be boring so it’s crucial to make the most of all the variables in your training. Now this can be anything from the amount of time you are
working, to rest period, weight increases, rep ranges, and the exercises themselves.
There’s so much to keep your sessions fresh. It is a huge element for us at F45.
We have more than 3000 exercises programmed into our different sessions meaning our members don’t get the same workout twice, which not only keep the body active but the mind too.
3. Don’t forget to rest
This is an element that people always underestimate. The perfect example is a runner who goes out every single day and does five to ten kilometres and wonders why they are not seeing any improvement in their times. It all comes down to rest. We have to allow the body time to recover. During this time we are recuperating and getting stronger and ready to go again. Make sure you are resting enough during the week to ensure the body is ready to work hard in each of