By Duha Ali

We know that exercising can be exhausting at times, but let us all be clear – it is essential. For the body to look good and in shape you need to get up from that comfy couch that you’ve been sitting on all day.

Being consistent is difficult when you constantly have distractions from family and work. Your body can easily lose its shape without you even realizing it.

One first and simple step you can do is to stay away from processed foods. Write down what you eat and keep track of calories. You will slowly find your body transforming into the shape you always dreamed of.

Why are women’s nutritional needs different from men’s?

Men and women both hit puberty, but when this happens, females develop a distinctive nutritional requirement. As women grow, their bodies tend to go through physical and hormonal changes.

The demand for vitamins and minerals is higher mainly because women are going through menstruation, childbirth, and menopause. That means they are also at risk of anemia, weak bones, and osteoporosis.

Have a look at the chart below to know the most important nutrients required for women:


Overall, stay positive. A region of the brain associated with a cheerful attitude produces greater amounts of flu antibodies. Keeping your immune system clean from bacteria and viruses will help the body take in all the nutrients and stay healthy.




By Duha Ali

Konta strives on clay at the Madrid Open in the first round after a third-set surrender against Laura Siegemund.

The tournament’s sixth seed, Johanna Konta, was 3-0 up in the decider but German Siegemund reeled off five games straight and took a 3-6 7-5 6-4 win. The match ended at 02:17 am local time.

Victory means British world number seven, Konta, has been a real force in the women’s tour over the last 18 months, but she won just three games in her career.

Konta joked: “I think the biggest troupers, were the 10 people who watched…. There were 40?? I think they did solid, pretty impressive!” Sometimes, the conditions are “unfortunate,” she added.

“Every match was over two hours, so it was one of those things you can’t predict. But both of us were in the same boat. It was actually quite sad because we played a good match, entertaining, good match. It was a pity no-one knew we had played!”

Johanna Konta

Johanna Konta fell at the first stage of the Madrid Open


Siegemund was a tough opponent as she won Stuttgart last week, sharing the field with strong competitors including Angelique Kerber, Simona Halep, Konta and Maria Sharapova.

Konta broke the serve twice to take the opening set at the Spanish capital, which was a poor start for Siegemund, but then she fought back to claim a tie-break.

Siegemund will go against Estonia’s Anett Kontaveit or American Coco Vandeweghe.

Angelique Kerber, world number two, won over Hungary’s Times Babos with a convincing 6-4 6-2.



By Duha Ali

“There’s a change happening in the world,” Al-Haddad says. “You can see it when a big brand like Nike creates a sports hijab.” Amna Al Haddad, a 27-year-old weightlifter from the UAE, inspired the $27 billion sportswear giant to create a breathable and lightweight sports hijab.

Many have divided opinions about the US-based company manufacturing a performance hijab and Nike has faced much criticism regarding this matter. When they first announced the news of launching a hijab for female Muslim athletes, people have come up with the idea that Nike is supporting the oppression of women.

Muslim women come from a region that discourages them from doing sports and becoming athletes and requires them to adhere to the religious modest dress code. It is not easy walking around with a head scarf all day. Especially in the summer time. So how do you think that people who run, workout, lift weights and swim with a headscarf will feel? They need to be noticed and heard. They need something to make their performance better while doing what they love.

Al Haddad defended the sports brand’s hijab launch, addressing it as getting “mixed reactions” after Nike came under siege on social media. Critics on Twitter also joined in and shared multiple opinions surrounding the topic.

Screen Shot 2017-05-10 at 9.01.35 PM

Amna, who is sponsored by Nike, told FEMAIL: “I felt that people were confused by the launch and I was inspired to raise awareness that with such a product Nike isn’t dismissing anyone else’s previous work, or oppressing women, that it is simply including Muslim female athletes who require such a product. It’s an expansion and a beautiful one that Nike is becoming a well-rounded brand that caters to everyone and all sports.”

The inspiration came from Sarah Attar, an Olympic runner from Saudi Arabia who participated while wearing a hijab. Nike also worked alongside Amna Al Haddad who nearly made it to the Rio Olympics, but a back injury got in the way of her dream. “We worked with Amna and a variety of other athletes to see what they needed and wanted in a performance hijab,” a spokesman told Al Arabiya English. “What we heard was that women were looking for a lightweight and breathable solution that would stay in place without concern of shifting.”

It is insane that many people on social media are taking this the wrong way by saying Nike is enforcing women to wear a headscarf. On the contrary, others have applauded Nike for producing an inclusive commodity. This will help women to compete effectively.

The sports hijab has existed years before Nike decided to make one. But, this will surely encourage new generations of athletes to pursue sports professionally. The product has also been tested by figure skater Zahra Lari. Lari is from Abu Dhabi and represents the United Arab Emirates. She will hopefully compete in the Winter Olympics next year in Pyeongchang, South Korea.

“Can’t believe this is finally here!!” she wrote on her Instagram page.

Screen Shot 2017-05-10 at 8.58.05 PM