Breadcrumbs ![A Cool Fitness Trainer Shares Her AM/PM Routine](https://media.sheerluxe.me/rtDFzDQWqngaYgXZTWttCIlQ9sQ=/800x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fsl-me-210426-site-assets-a-cool-fitness-instructor-shares-her-am-pm-routine-hero-mobile-hero.png?itok=LXas2Bzg) ![A Cool Fitness Trainer Shares Her AM/PM Routine](https://media.sheerluxe.me/u4sBKrpg3PsAtjHmF8e67lOTgyw=/400x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fsl-me-210426-site-assets-a-cool-fitness-instructor-shares-her-am-pm-routine-thumb-1_0.png?itok=V6wGwnoq) Images: @TheDuckList | @EatSinless | @OiaBeachDowntown [Health & Wellness](/life/health-wellness) / 21 April 2026 # A Cool Fitness Trainer Shares Her AM/PM Routine Dania Shams is a Jeddah-based trainer and mother of two, known for her seamless blend of online coaching and in-studio sessions across the city’s leading fitness spaces. Juggling clients, classes and family life, her routine moves effortlessly between home, studio floors and school runs – underpinned by a disciplined, down-to-earth approach to wellness that resonates with the women she trains. [ Save To My Favourites ](/user/login?destination=/markdownify/node/4177) Images: @TheDuckList | @EatSinless | @OiaBeachDowntown All products on this page have been selected by our editorial team, however we may make commission on some products. **As an architect turned fitness instructor** – a transition that felt far more natural than it might sound – movement has always been part of my life. I started out competing in track during high school, specialising in the 1500m, and that discipline never really left me. Years later, while working as an architect and interior designer, I realised I was spending more time in the gym than at the drafting table. What began as a passion slowly became a priority, and eventually, a career. **My alarm is set for 6.33am.** The extra three minutes, although small, feel like a small luxury – a gift to myself. First thing, I wash my face with cold water – it’s the quickest way to get switched on. I’ll quickly scan my notifications for anything urgent, then it’s straight into getting the kids ready for school. Mornings are structured and efficient, but I’ve learned to find calm inside the rhythm of it all. **My skincare routine is quick but intentional.** I use the SkinCeuticals [Hydrating B5 Serum](https://prf.hn/click/camref:1110lq2Jf/destination:https%3A%2F%2Fen-saudi.ounass.com%2Fshop-skinceuticals-hydrating-b5-hyaluronic-acid-serum-for-all-skin-types-30ml-for-unisex-217271102_242.html), followed by The Face Shop [Pomegranate & Collagen Cream](https://goldapple.sa/19000263276-pomegranate-collagen-volume-lifting-emulsion) and the Beauty of Joseon [Reviving Eye Serum](https://www.amazon.sa/-/en/Beauty-Joseon-Niacinamide-Wrinkles-Moisturizer/dp/B0CTC25796?th=1). SPF is also a non-negotiable – I always finish with [Centella SPF 50](https://www.watsons.sa/products/skin1004-madagascar-centella-hyalu-cica-water-fit-sun-serum-50ml). My gym outfit is ready the night before, which removes any morning decision fatigue. It’s a small habit, but it makes everything run more smoothly when time is tight. **Nutrition is something I take very seriously.** I don’t go straight into a full breakfast – instead, I ease into the day with what I call ‘breaking my fast’. I start with 500ml of water and a handful of pecans and walnuts. Then I make my French press coffee with coconut milk, which I take with me in my [Stanley cup](https://ksa.gosportme.com/products/quencher-h2-0-rose-quartz-30-ounce-tumbler-10-10827-890). I deliberately wait 15 to 20 minutes before having it to avoid spiking cortisol too early. By 7.40am, we’re out the door for school drop-off, and I head straight to the gym with my water, electrolytes and creatine. **I follow a high-protein, no-sugar approach and stay mindful of my macros.** Pre-workout is light – usually just nuts, or a rice cracker with peanut butter if I need a bit more energy. My main meal always comes post-workout: Greek yoghurt with protein powder, blueberries and a little granola, alongside a collagen matcha latte with coconut milk. People often underestimate just how much nutrition impacts results. Training is important, but what you eat is everything. **I prefer to train in the morning – it sets the tone for the rest of the day.** My sessions are around an hour and a half, including stretching. I split my time between a couple of well-equipped gyms depending on the day. I train five times a week, with one day dedicated to active recovery – usually a long walk – and one full rest day on the weekend. That balance is essential. **Haircare is a daily ritual for me** – I wash it every day, so I’ve invested in products that keep it healthy and strong. I rely on the Kérastase [Première range](https://www.sephora.me/sa-en/p/premi%C3%A8re-bain-decalcifiant-reparateur-shampoo/P10056758), along with a Kitsch [microfiber towel](https://www.selfridges.com/SA/en/product/kitsch-check-print-extra-large-quick-dry-hair-towel_R04349522/#colour=TERRACOTTA), a good brush and hair oil. Even small details like silk scrunchies have genuinely made a difference over time. Showers are another non-negotiable moment in my day. I always use the L’Occitane [Almond Shower Oil](https://sa.loccitane.com/almond-amande-shower-oil/29HD250A26.html) with a body brush. I’m a hot shower person, but I always finish with two minutes of cold water – it resets everything and leaves me feeling sharp and re-energised. [ ![](https://media.sheerluxe.me/vm7E1_3bGuK5Wk5-kaKbJqqIEqg=/800x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fa-cool-fitness-trainer-shares-her-ampm-routine.jpg?itok=KvTLfSi7) ](https://www.instagram.com/theducklist/) **When it comes to gym wear, my go-to leggings are** the Lululemon [Align High Rise Ribbed Leggings](https://www.lululemon.me/en-sa/search/Align%20High%20Rise%20Ribbed%20Leggings), paired with the Oysho [Comfortlux sports bra](https://www.oysho.com/sa/en/comfortlux-medium-support-sports-bra-with-cups-l32977901?colorId=353&pelement=203653114&categoryId=0) and Nike [Free Metcons](https://www.nike.sa/en/search?q=Free+Metcons&search-button=&lang=en_KE). On lower-body days, I’ll layer an oversized Oysho T-shirt, and on upper-body or cardio days, I switch to the Lululemon [Align Waist-Length Racerback Nulu Tank](https://www.lululemon.me/en-sa/product/lululemon-align-waist-length-racerback-tank-top/PROD10930183_LULU?colorCode=Color-Black). It’s a simple rotation, but one that always works, and the one thing I can’t train without is a good pair of workout gloves – non-negotiable. A Saudi active wear brand I love is [Kayanee](https://kayanee.com/) and my favourite wellness destination right now is [Oia Downtown](https://www.oiadowntown.com/). It has genuinely elevated the local wellness experience for me. **My wind-down is centred around my kids.** We’ll build a pillow fort, get into pyjamas and settle into story time – it’s our way of slowing everything down. We also do three questions to close the day: what was your favourite part of the day, what was something you didn’t enjoy and what is one thing you want to do better tomorrow. It’s such a simple ritual, but it grounds all of us in the same space before bed. **Evening skincare begins with** Bioderma [Micellar Water](https://www.nahdionline.com/en-sa/bioderma-sensibio-h2o-micellar-cleanser-solution-for-sensitive-skin-500-ml/pdp/100734263), followed by the Bioderma [Purifying Cleansing Gel](https://www.nahdionline.com/en-sa/bioderma-sensibio-gel-moussant-foaming-cleanser-for-sensitive-skin-200-ml/pdp/101363433). Twice a week, I’ll add the La Roche-Posay [Retinol B3 Serum](https://prf.hn/click/camref:1110lq2Jf/destination:https%3A%2F%2Fen-saudi.ounass.com%2Fshop-la-roche-posay-retinol-b3-anti-aging-face-serum-for-wrinkles-lines-30ml-for-unisex-217271218_242.html), and once a week, I use the Medicube [Collagen Night Wrapping Mask](https://kbeautyarabia.com/products/collagen-night-wrapping-mask). On the other nights, I go back to The Face Shop [Collagen Face Cream](https://goldapple.sa/19000263276-pomegranate-collagen-volume-lifting-emulsion) – simple, consistent and focused on skin health over complexity. **I don’t like going to bed on a full stomach.** It’s usually something simple at home, like a tuna wrap, and if I’m ordering from outside, I’ll go for a protein salad from [Otium](https://www.instagram.com/otiumconcept/) or a tuna sandwich from [Sinless](https://www.instagram.com/eatsinless/?hl=en) – nothing too heavy. Chamomile tea is my non-negotiable in the evening, and once the kids are asleep, that’s my moment to switch off fully. I’ll usually unwind with a comfort series – right now I’m rewatching *Boy Meets World*. **I always close the night with a large glass of water and Solgar’s** [**magnesium citrate**](https://www.amazon.sa/-/en/Solgar-Magnesium-Citrate-Tablets-Pieces/dp/B012T97SDQ)**.** Then it’s either a few minutes of a podcast or a few pages of whatever I’m reading at the time. At the moment, I’m listening to [*The Bossticks*](https://podcasts.apple.com/sa/podcast/the-bossticks/id1093028505) and reading [*The Other Gilmore Girl*](https://www.amazon.sa/-/en/Third-Gilmore-Girl-Memoir/dp/1668023784) by Kelly Bishop. **The two things I simply cannot function without are quality sleep and my morning workout.** If I had to add a third, it would be creatine – [Thorne](https://www.amazon.sa/-/en/THORNE-Creatine-Micronized-Monohydrate-Unflavored/dp/B07978VPPH) specifically – which I consider a true non-negotiable in my routine. *Follow* [@THEDUCKLIST](https://www.instagram.com/theducklist/) [Skip to the rest of this article](#sidebar-bottom) ## We think you might like ![29 Homeware Hits To Update Your Home ](https://media.sheerluxe.me/1Z_aGZPWyrKJuJAliK9SjekITwE=/600x800/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fsl-me-210426-site-assets-x-of-the-best-interior-finds-hero-thumb.png?itok=sqQFJIn1) [Home](/life/home) / 21 April 2026 [## 29 Homeware Hits To Update Your Home ](/life/home/29-homeware-hits-to-update-your-home) ![23 Small Businesses To Support Now](https://media.sheerluxe.me/_9VPitBXkCY_U5qopo37YuOivxQ=/600x800/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fsl-me-140426-site-assets-small-business-hero-thumb.jpg?itok=x_sYeIpw) [Life](/life) / 14 April 2026 [## 23 Small Businesses To Support Now ](/life/23-small-businesses-to-support-now) ![The SL Directory: 12 Community Initiatives To Support Now](https://media.sheerluxe.me/Qwv6rFiyY0JT6uksdt4539V4duE=/600x800/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F03%2Fsl-me-240326-site-assets-community-initiatives-hero-thumb-1.jpg?itok=GZrSgtip) [Life](/life) / 24 March 2026 [## The SL Directory: 12 Community Initiatives To Support Now ](/life/the-sl-directory-12-community-initiatives-to-support-now) --- ## SHOP DANIA'S DAILY ESSENTIALS ![Retinol B3 Anti-Aging Face Serum from La Roche-Posay](https://media.sheerluxe.me/fAFBIZdjnoAGQUwkqUOxNswAPAE=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fla-roche-posay-retinol-b3-serum.png?itok=JjMO-0Tc) [#### Retinol B3 Anti-Aging Face Serum](https://prf.hn/click/camref:1110lq2Jf/destination:https%3A%2F%2Fen-saudi.ounass.com%2Fshop-la-roche-posay-retinol-b3-anti-aging-face-serum-for-wrinkles-lines-30ml-for-unisex-217271218_242.html) ##### La Roche-Posay, SAR 246 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Micronized Creatine Monohydrate Powder from Thorne](https://media.sheerluxe.me/5UXhnK4UxwHfP7KNbTLQEPfn0cA=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fthorne-creatine.png?itok=iFccTJ45) [#### Micronized Creatine Monohydrate Powder](https://www.amazon.sa/-/en/THORNE-Creatine-Micronized-Monohydrate-Unflavored/dp/B07978VPPH) ##### Thorne, SAR 278 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Collagen Night Wrapping Mask from Medicube](https://media.sheerluxe.me/55LSE_RtcWTXXBKrx3Mncxm6XNw=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fmedicube-collagen-night-wrapping-mask.png?itok=17yeKOyG) [#### Collagen Night Wrapping Mask](https://kbeautyarabia.com/products/collagen-night-wrapping-mask) ##### Medicube, SAR 101 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Magnesium Citrate from Solgar](https://media.sheerluxe.me/FKUDf4qUMFP_v66jW2OZJAM_tlw=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fsolgar-magnesium-citrate.png?itok=607ByRMb) [#### Magnesium Citrate](https://www.amazon.sa/-/en/Solgar-Magnesium-Citrate-Tablets-Pieces/dp/B012T97SDQ) ##### Solgar, SAR 117.50 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Revive Eye Serum from Beauty Of Joseon](https://media.sheerluxe.me/uPsOrG7tfMWoG0Szk7QMgBfoplg=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Frevive-eye-serum-beauty-of-joseon.png?itok=QV7buwLm) [#### Revive Eye Serum](https://www.amazon.sa/-/en/Beauty-Joseon-Niacinamide-Wrinkles-Moisturizer/dp/B0CTC25796?th=1) ##### Beauty Of Joseon, SAR 120 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Hydrating B5 Hyaluronic Acid Serum from SkinCeuticals](https://media.sheerluxe.me/jmywgeEKkbNCiSyfWof7_vCKQtw=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fskinceuticals-hydrating-b5-serum.png?itok=ZS6LorjE) [#### Hydrating B5 Hyaluronic Acid Serum ](https://prf.hn/click/camref:1110lq2Jf/destination:https%3A%2F%2Fen-saudi.ounass.com%2Fshop-skinceuticals-hydrating-b5-hyaluronic-acid-serum-for-all-skin-types-30ml-for-unisex-217271102_242.html) ##### SkinCeuticals, SAR 490 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Pomegranate & Collagen Volume Lifting Emulsion from The Face Shop](https://media.sheerluxe.me/z7XG6BPWjZ2LgGmVl54x0R6wU58=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fthe-face-shop-pomegranate-collagen-cream.png?itok=Vt96ilab) [#### Pomegranate & Collagen Volume Lifting Emulsion ](https://goldapple.sa/19000263276-pomegranate-collagen-volume-lifting-emulsion) ##### The Face Shop, SAR 115 *(was SAR 126)* [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Madagascar Centella Hyalu-Cica Water-Fit Sun Serum from SKIN1004](https://media.sheerluxe.me/mmC8veLKt7ZtDVxCfcNtYQLZUas=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fskin1004-madagascar-centella.png?itok=FVwbbIRJ) [#### Madagascar Centella Hyalu-Cica Water-Fit Sun Serum](https://www.watsons.sa/products/skin1004-madagascar-centella-hyalu-cica-water-fit-sun-serum-50ml) ##### SKIN1004, SAR 130 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Première Bain Decalcifiant Reparateur Shampoo from Kérastase](https://media.sheerluxe.me/gJO19SXwIeVLz-Syhf_cN7aMbbU=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fpremiere-bain-decalcifiant-reparateur-shampookerastase.png?itok=VJskr30V) [#### Première Bain Decalcifiant Reparateur Shampoo](https://www.sephora.me/sa-en/p/premi%C3%A8re-bain-decalcifiant-reparateur-shampoo/P10056758) ##### Kérastase, SAR 171 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![XL Quick-Dry Hair Towel Wrap from Kitsch](https://media.sheerluxe.me/Ad-_kG8WWdoBqsFiCFJG1CvVENI=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fkitsch-48-79-xl-quick-dry-hair-towel-wrap-terracotta-checker.png?itok=lumQ0F_w) [#### XL Quick-Dry Hair Towel Wrap](https://www.selfridges.com/SA/en/product/kitsch-check-print-extra-large-quick-dry-hair-towel_R04349522/#colour=TERRACOTTA) ##### Kitsch, AED 100 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Almond Shower Oil from L'Occitane](https://media.sheerluxe.me/cXWvOnFbOIuMGEjiKCvKh1XRiHI=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Falmond-amande-shower-oilloccitane.png?itok=etWD8j39) [#### Almond Shower Oil](https://sa.loccitane.com/almond-amande-shower-oil/29HD250A26.html) ##### L'Occitane, SAR 145 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") ![Stanley Quencher H2.O FlowState™ Tumbler from STANLEY](https://media.sheerluxe.me/zy0EPg23PIsppsk-wIy1LdFS_eg=/600x0/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fstanley-quencher-h20.png?itok=tQuBRxil) [#### Stanley Quencher H2.O FlowState™ Tumbler](https://ksa.gosportme.com/products/quencher-h2-0-rose-quartz-30-ounce-tumbler-10-10827-890) ##### STANLEY, SAR 219 [ Flag this item ](/user/login?destination=/markdownify/node/4177 "Add product to my favourites") [Skip to the rest of this article](#sidebar-bottom) ## We think you might like ![29 Homeware Hits To Update Your Home ](https://media.sheerluxe.me/1Z_aGZPWyrKJuJAliK9SjekITwE=/600x800/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fsl-me-210426-site-assets-x-of-the-best-interior-finds-hero-thumb.png?itok=sqQFJIn1) [Home](/life/home) / 21 April 2026 [## 29 Homeware Hits To Update Your Home ](/life/home/29-homeware-hits-to-update-your-home) ![23 Small Businesses To Support Now](https://media.sheerluxe.me/_9VPitBXkCY_U5qopo37YuOivxQ=/600x800/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fsl-me-140426-site-assets-small-business-hero-thumb.jpg?itok=x_sYeIpw) [Life](/life) / 14 April 2026 [## 23 Small Businesses To Support Now ](/life/23-small-businesses-to-support-now) ![The SL Directory: 12 Community Initiatives To Support Now](https://media.sheerluxe.me/Qwv6rFiyY0JT6uksdt4539V4duE=/600x800/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F03%2Fsl-me-240326-site-assets-community-initiatives-hero-thumb-1.jpg?itok=GZrSgtip) [Life](/life) / 24 March 2026 [## The SL Directory: 12 Community Initiatives To Support Now ](/life/the-sl-directory-12-community-initiatives-to-support-now) ## *more from* ### Life [View All Life](/life) ![23 Small Businesses To Support Now](https://media.sheerluxe.me/ewoyWskYT--ctBS60ZW2Fhe7_Z4=/200x267/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F04%2Fsl-me-140426-site-assets-small-business-hero-thumb.jpg?itok=lpu4DkRh) [Life](/life) / 14 April 2026 [## 23 Small Businesses To Support Now ](/life/23-small-businesses-to-support-now) ![The SL Directory: 12 Community Initiatives To Support Now](https://media.sheerluxe.me/g-dmxWAXMbmYL8Du31sEYAkk2G4=/200x267/smart/https%3A%2F%2Fsheerluxe.me%2Fsites%2Fsheerluxe-me%2Ffiles%2Farticles%2F2026%2F03%2Fsl-me-240326-site-assets-community-initiatives-hero-thumb-1.jpg?itok=jLnMQh8u) [Life](/life) / 24 March 2026 [## The SL Directory: 12 Community Initiatives To Support Now ](/life/the-sl-directory-12-community-initiatives-to-support-now) ![The SL Directory: Organisations Providing Relief & Support 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