Personal trainer Jennifer Chalouhi demonstrates core strength exercises for killer abs

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Strong core: Jennifer Chalouhi shows us how to work your abs

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.

Technology

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

  1. One of the world’s purest forms of water.
  2. Produced using unique technology.
  3. Sold in environmentally friendly bottles, made from 20% recycled materials.
  4. Rated as highest quality by the British Retail Consortium

During exercise, it’s vital to stay hydrated and ice cool Melt Water is a favourite of personal trainer Jennifer Chalouhi who has teamed up with Melt Water to talk us through core strength exercises.

Core strength exercises

Renegade rows

This builds your upper body strength and core. Get yourself in the press-up position and with a dumbbell in either hand, do regular press-ups but also row the weight. This works several muscles in your upper body; your traps, rhomboids, lats, biceps and shoulders.

Russian twists with a kettle bell

In a sitting position, if you’re a beginner, keep your legs on the floor, hold the kettle bell in front of your chest with both hands and twist side-to-side. For a more advanced workout keep your legs raised. This is a great exercise for engaging the whole abdomen area.

Parallel bars

You can use these for both arm strength and core strength. Beginners, take a deep breath in, lock in your elbows and lift at the knees. For an advanced exercise you can go into a L-Sit position – tuck in your core and keep your legs straight as you lift them. An L-Sit requires more strength from your abdominal muscles, oblique muscles and hip flexors. Try and hold your legs up for a few seconds to really engage your abs.

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Spinning session at Gold’s Gym gets children with determination into fitness

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Gold's Gym: Getting people into fitness

Thirty children of determination in the age group of 12-22 year olds from Manzil, Al Noor Training Center for Persons with Disabilities and SEDRA were hosted by Gold’s Gym at Dubai Sports World, as part of a six-week fitness and wellness training program which has been organised by the Special Olympics.

Gold’s Gym is the exclusive gym partner for Dubai Sports World, delivering group exercise classes and the best gym experience all through the summer of 2018.

Ever since its launch in October 2011 Gold’s Gym, the largest international gym chain in the world which is known for its passion, heritage and experience has continued to make its mark in the UAE health and fitness industry with continued expansions, unwavering fitness support to the masses for local events and introduction of new and improved fitness gears and equipment.

Gold’s Gym has 22 fully operating clubs in 14 locations across the UAE & Oman, some of which have both mixed and ladies only clubs.

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Three ways to prepare yourself for the perfect season

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We’re into the second week of July and already sports teams around the UAE are preparing for the new sports season. It’s a dreaded time for some, and for others, it’s exciting to get back involved with a sports team after an idle few months without any action.

If you’re aiming to improve as a player over the next few weeks then break down the different areas of your game and your fitness before the season gets into the thick of it over the coming months.

There’s no worse feeling than being the player slumping at the back of the line during training runs or dropping balls during skill work. Make 2018 the year where you iron out those areas of your game that have previously been poor.

Every person will have different targets for the new season, but for us, here are three areas to help you get ahead of the chasing pack and have the perfect year.

Get the balance of your training right

Irrespective of your sport, it is important to maintain extra fitness work off the training ground. If you are back in the gym looking to build strength, for example, don’t start lifting heavy weights or you’ll increase the risk of injury.

The key for now is to build it up slowly and do less weight but with intensity (this could be 8-12 repetitions of lighter weights). At this stage it is beneficial to do lighter weights as your muscles are adapting to new movements after a number of months of under-use.

If you’re tired then take a day off and don’t feel guilty about it either. If you feel like increasing the weight after a few sessions, then increase it. You know your body better than anybody else. Rest is crucial for your muscles to recover.

What weaknesses do you need to work on?

This varies depending on the player but each season will bring different areas of your game that need improvement.

Whether its flexibility, speed, fitness, skill work or particular muscle groups, this is the perfect time to improve before the season gets too hectic.

If it’s flexibility you need to improve then try yoga once a week, if it’s something leg-related then include an additional leg exercise in your workout, if it’s speed then practice sprints, and if your objective is to improve upper body strength then consult a personal trainer for some advice.

This is the best time to get a head-start on teammates so use the next few weeks wisely and be honest with yourself on and off the pitch. You can’t expect to improve your weaknesses without hard work and consistent training!

Eat well and feel sharp

If you’re looking to have a strong start to the season then begin with small changes to your diet. It’s a great feeling eating well and this will reflect in your positivity around the work place and the training ground.

One small change to make is reducing the amount of sugar in your diet, whether it’s through fewer sugary drinks, chocolate, dairy products or sweets. There are other healthier foods equally as nice like fruit, dark chocolate, nuts and gluten free pasta or rice!

In addition, eat a lighter lunch as you’ll feel more productive in the work place and not hit that mid-afternoon slump that generally affects most people on a daily basis.

One thing to remember is that we all work hard so it’s important to enjoy your down-time with friends and family. Enjoy your few nights out, have your cheat meals, but if you are motivated enough to want to get a step ahead of your teammates then be willing to make some sacrifices in your daily life!

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