There’s no excuse to miss a workout in the Diplomatic Quarter with the variety of outdoor and indoor fitness opportunities available for residents and visitors.
The Diplomatic Quarter (DQ) is one of the foremost places in Riyadh to maintain an active, outdoor lifestyle. There are more than 10 parks and gardens and 15km trails in the DQ. The plethora of outdoor spaces are are invaluable to DQ residents and visitors alike. On any given day, you can be sure to find cyclists, joggers, or friends meeting for a brisk walk. Now, with the opening of the Marriott DQ Fitness Center and luxurious Saray Spa, outdoor activities can be supplemented with gym sessions and fitness classes.
Ready to get fit? If you are in the DQ, you are halfway there! We have created a list of trainers, groups and local fitness facilities in the DQ.
FITNESS TRAINERS
MOHAMMED AZHERUDDIN
Personal Fitness Trainer
“All progress takes place outside the comfort zone.”
When asked about what inspired him to take on this profession, Azheruddin said, “Making a tangible difference in people’s lives is the reason I chose to become a personal trainer. It keeps my work fresh and rewarding. Also, it’s my passion to work out and change people’s lives by transforming their bodies.” On most days, he enjoys working out at the Marriott Hotel Gym in the DQ because of its serene and well-equipped new fitness center. He also trains many VIP clients, one of them is Prince Mohammed Bin Bander Al-Saud. A strong supporter of organic and gluten-free food, Azheruddin promotes these dietary choices for those pursuing a healthier and stronger physique. For those struggling to find motivation to work out, Azheruddin suggests discussing the workout routine with family and friends on a daily basis to help you stick to your exercise plan.
Social Media: @fitnessaudi.sa
SIMPLE WORKOUTS
by Mohammed Azheruddin
10-MINUTE EXERCISE PLAN
60 seconds of standing stretches
45 seconds of burpees
15 seconds of suicide squats
30 seconds of pelvic scoop
30 seconds of push-ups
45 seconds of jumping jacks
15 seconds of floor climbing
60 seconds of planking
45 seconds of rear kicks
15 seconds of military jumps
30 seconds of recovery break
30 seconds of side planking
60 seconds of full sit-ups
30 second of leg rises
30 seconds of air paddling
Lie down and relax the body for a few seconds
End the workout with 60 seconds of floor stretches
BEGINNER WEIGHT/STRENGTH TRAINING WORKOUT
Running in the treadmill: 1 set, 5-10 minutes.
Leg Press: 1 set, to fatigue.
Lying Leg Curls: 1 set, to fatigue.
Wide-Grip Lat Pulldown: 1 set, to fatigue.
Butterfly: 1 set, to fatigue.
Triceps Pushdown
Rope Attachment: 1 set, to fatigue.
Machine Bicep Curl Machine Shoulder (Military) Press
HANNAH MERAKI
Health and Fitness Coach
“If you don’t use it, you lose it.”
Hannah is a health and fitness coach from London who loves to move. With a BA (Hons) in Contemporary Dance and years of experience training as a professional dancer and working as a performer and choreographer, Hannah experienced first hand the pressure to be a smaller size and the subsequent unhealthy relationship with food and her body. This finally inspired her to take action and start a Personal Training course. Since then, she has professionally trained for Prenatal and Postnatal training, Hatha and Anti-gravity Yoga, STOTT Pilates Mat and Reformer, Performance Nutrition, and Stress, Sleep and Lifestyle coaching. With such a broad range of training, Hannah’s specialty is movement and healthy living. When asked more about how she helps clients practice this, she shares, “I know the benefit of lifting weights and training with high energy and intensity, but also know that the body needs something calmer and softer sometimes. The result of training with diversity such as weights, yoga, and Pilates is that you are able to do something everyday, and that’s what your body needs – movement everyday.”
With clients, Hannah focuses on the bigger picture of their lifestyle and their needs and she empowers them with knowledge on how to look after themselves; these sessions are often done privately at their homes. For someone ‘very de-conditioned’, she would start by incorporating Non-Exercise Activity Thermogenesis (NEAT) which is an activity that is not considered an “exercise” in their everyday lives, such as walking, playing with kids, taking the stairs, etc. Then she would start by adding whole body training two to three times a week. When asked about her personal training strategy, Hannah notes, “It’s best to make smaller lifestyle changes that will result in long lasting behavioral change. Your health and fitness need to continue long-term and not for an intense 6-week challenge. So taking your time to make these changes will favor your future self and make it more likely for you to keep your results.” Her training in nutritional strategy allows her to teach clients how to create a flexible diet with the calorie budget she gives them. Her clients have reported that it has been quite liberating knowing how many calories they should eat so they can have the healthy foods and treats and still lose weight. As Hannah believes consistency is key, having a training and nutritional approach that doesn’t limit her clients is the goal, as she has found that clients are more likely to stick to the plan and therefore get and keep results.
For herself, Hannah has a set plan for lifting weights, and practices yoga and Pilates around this depending on her feeling each day. Personally, she has found a structured training plan and tracking calories with a flexible dieting approach to be most impactful. In the DQ, she enjoys using the gym facilities at Al Manahil. Hannah also enjoys Sands Fitness Studio due to their vibrant energy.
For those struggling with motivation, Hannah recommends having a set schedule, training with friends and having someone to hold you accountable for completing your sessions.
Website: www.merakimovement.org
Social Media: @hannahmeraki / @meraki.mvmt
MADALINA POPESCU
Pilates Instructor and Physiotherapist
“Try things until you find something you enjoy doing and stick with it.”
Madalina Popescu specializes in teaching mat Pilates classes for all levels using small equipment such as elastic bands, magic rings, foam rollers, swiss balls, and more. She also works with people recovering from injuries with medical conditions such as low back pain, frozen shoulder, scoliosis, etc or after surgeries such as ACL repair, meniscus repair, knee or hip replacement, and more. Madalina has a home studio where she holds regular scheduled sessions and also private classes. Personally, Madalina starts with spine mobilization exercises to prepare her back for the day ahead and she enjoys jogging outdoors with her dogs.
When asked about how to get started on a fitness journey, Madalina said, “It’s always worth it to hire a qualified personal trainer or fitness coach or Pilates/Yoga instructor for at least 10 sessions to put you on the right track, teach you the basics of training, and keep you accountable until a new routine and good habits are formed. This includes exercise, lifestyle & eating healthy. It may be a bit pricey in the beginning but it saves you a lot of time, effort, injuries, and mistakes which may delay you from reaching your goals.” After recovering 3 times from meniscus injuries, Madalina still stays healthy by following a plant-based diet with small quantities of fish & chicken. She recommends taking plenty of greens such as kale, coriander, beets, and cabbage. Besides working out in her home studio where she has a lot of equipment, Madalina loves going out for a run on the wadi tracks. When asked about how to stay motivated to work out, Madalina shares, “I love being in the sun, so I go to different compounds to swim at their outdoor pools. Try more things until you find something that you enjoy doing and after that, stick with it. One should find that pleasure of a certain movement and chances are you will be hooked! Working out should be fun and not a chore!”
Email: madipopescu@gmail.com
Whatsapp: 0506490921
Social Media: @madalina.pilates
NERMEEN WALEED QATANANI
Fitness Trainer
“Get out of your comfort zone or stay watching your dream hiding between the clouds.”
With more than 40 certificates in the fitness industry and a BA and a Masters degree in Physical Education, Nermeen Qatanani is a local expert in fitness, dance, and martial arts. She teaches courses for fitness trainers at Fitness Energy Transformers (FET) Academy and trains clients at Fitness First, Glowfit, Spnbx and other locations. Since she was 8 years old, she dreamt of creating a lasting change in the field of fitness and to make it affordable and fun. Over the past 5 years, Qatanani has trained more than 800 Saudi women to become licensed instructors and she says witnessing her students’ growth has been an inexplicably rewarding experience.
When asked about her training strategy, Qatanani said, “I encourage my clients to make a plan for a healthy lifestyle that isn’t boring or strict, starting from what they eat to the activities they plan to do. I tell them that you have to start walking to increase your happiness hormones and this is going to lead you to new fitness choices such as jogging, swimming, dancing, or gym workouts. And then as I watch them grow and turn their lives for the best, I am always happy.”
Personally, Qatanani loves jogging in the DQ as she enjoys the atmosphere. For exercise, she loves the places she works at as she finds them comfortable and she is looking forward to an upcoming gym in Takhassusi Street named Unity. For nutrition, Qatanani recommends balancing proteins, carbohydrates, and fats to maintain appropriate energy levels. She never skips breakfast, always has healthy snacks with her to nibble on in between meals, and she never eats late at night. When asked about how to stay motivated for workouts, Qatanani says an instructor who pushes you to your limits and motivates you is the key.
Website: www.fetacademy.com
Social Media: @nermeengx / @fetacademy
SPORTS GROUPS IN THE DQ
DQ RUNNERS GROUP
The DQ Runners Group was founded on January 1, 2017 by three runners who wanted to start the new year with a run. They continued to meet every week and since then, the diverse group has grown to over 130 members who appreciate the opportunity to run in the DQ together.
The group’s meeting point is at the south end of the big parking lot at the DQ gate across the Ritz-Carlton. They meet every Sunday and Tuesday at 6:30 PM and run 3-12 km. It is a social running club with the aim to participate in races and marathons, with some members having completed marathons already! Participation is free and interested people can join by coming to the meeting point.
WOMEN’S FIELD HOCKEY TEAM
The first women’s field hockey team in Riyadh started in August to develop a strong team for this sport. The coach teaches how to play hockey for beginners each Monday 7:30-9:00 PM and early Friday morning at the DQ. Equipment is present at the training facility. After each training session, team members enjoy playing a mini-match between themselves. Tournaments with other teams outside KSA are also in the pipeline.
Email: alainvanderschueren@gmail.com
Tel./Whatsapp: 0563352506
FITNESS ESTABLISHMENTS IN THE DQ
MARRIOTT HOTEL DIPLOMATIC QUARTER
Marriott Hotel DQ’s state-of-the-art health club and Saray Spa are now open for both gentlemen and ladies. The facilities are complete with a heated outdoor pool.
Day passes, 6-month, and 12-month memberships are available.
Address: 6781 Abdullah Alsahmi St,
Al Safarat, Riyadh 12511
Tel: +966-11-835-3000
IG: @marriottriyadhdq
RADISSON BLU DIPLOMATIC QUARTER
An indoor pool and separate male and female gyms are located within the Radisson Blu Hotel and Residences DQ.
Address: 7826 Umro Adhamry Street, Al Safarat, Riyadh 12512
Tel: +966-11-297-9400
IG: @radissonbluresidenceriyadh
HAYY ASSAFARAT SPORTS FACILITIES
This massive 84,000 square meter complex in the heart of the DQ is equipped with 10 floodlit tennis courts, a football field, indoor and outdoor pools, squash courts, multipurpose halls for volleyball, basketball, and handball, and a men’s fitness center. The sports facilities is currently undergoing renovations.
Address: Darren Street, Al Safarat
Tel: +966-11-488-1010
Timing: 12:00 PM-11:00 PM Saturday-Thursday; 1:00 PM-11:00 PM Friday
AL MANAHIL CENTER
Established in 1990, Al Manahil Gym for ladies is a 230 square meters’ facility that provides a wide range of fitness opportunities. Al Manahil Gym provides strength training, cardio classes, body assessment, and a steam room, among many other high-end facilities.
Address: Diplomatic Square, Ibn Zahr Street, Al Safarat
Tel: +966-11-488-1069 ext. 443-444
Website: http://www.almanahil.com.sa/fitness/
Email: info@almanahil.com.sa
OM ZAINA YOGA
This yoga studio inside the DQ is dedicated to strengthening the mind, body, and spirit.
Address: Door 67, 7320 Umro Adhamry Street, Kindy Plaza, Diplomatic Quarters (near Egg & Flour and the Cultural Palace)
Tel: English: +966555757987 | Arabic: +966559292929
IG: @oz_yoga_studio
Website: www.omzainayoga.com Email: Omzainayoga@gmail.com
