The Riyadh-based 3days Personal Training is a leading platform in the field of health and physical fitness.
The gym helps people achieve their health goals, and reach an advanced level of fitness, through the use of the latest equipment and rehabilitation programs, with different strategies to suit each member.
“When thinking of the best methodology as a client, and after doing the research, we discovered that the majority of people were seeking a gym that offered easy, effective, and flexible (plans),” Majed Al-Rqaas, the gym’s CEO, told Arab News.
Al-Rqaas said that 3days is a new concept that offers tailored, carefully designed workout programs that are beyond the concept of a simple gym. He said that every member is trained and supervised in the best way possible to achieve the best results.
“We chose the name 3days to match the theme of the gym’s program, which is working out 3 days a week,” he said.
Al-Rqaas mentioned that 3days offers an improved version of CrossFit training, with a more personalized approach with specific targets for either losing weight, gaining muscles, or building overall health of their members.
“We have carefully selected certified trainers who are specialized athletes in the fields of CrossFit training, gymnastics, and also physical rehabilitation, with a minimum experience of 10 or more years in the fitness business, and with a keen eye on every individual member’s needs regardless of age, gender, and physical capabilities,” Al-Rqaas said.
“Our members receive effective programming, so they are not left wondering what to do, as well as effecting coaching and supervision, so that they know they are working out correctly in a nonjudgmental, encouraging community, to keep them motivated, which typical gyms lack.”
As the coronavirus disease (COVID-19) pandemic has affected everyone in the world, the sports business has been hit hard too, but 3days have taken the necessary measures for their employees and members regarding COVID-19 precaution guidelines.
“All our employees are tested for COVID-19 to ensure the safety of our members who are in direct contact with them. All members have their temperatures checked upon each visit and we made sure to limit the number of members per class to maintain social distancing. We regularly sanitize our equipment,” Al-Rqaas said.
He added that running a specialist fitness center is rewarding, yet comes with its unique set of business challenges.
“The challenge we were facing was basically in the initial stages of introducing the new idea to a community that is used to typical gym practices. However, we are pleased to say that we have overcome the obstacles and were successful in gaining not only the trust but also the satisfaction of our members during the process,” he said.
Al-Rqaas plans “to be an active member and influencer in the world of fitness, inspiring people along the way to have more active and healthy lives and increasing the number of active sports members from 13-30 percent as per Vision 2030 goals of Saudi Arabia.”
He added that the team at 3days aspires to be the best in the business across the Middle East and North Africa region, saying his goal was “directing the community toward a healthy lifestyle, and (to) be personally accountable for delivering the best quality service to our clients and empowering them to be the best they can be.”
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- Al-Rqaas mentioned that 3days offers an improved version of CrossFit training, with a more personalized approach with specific targets for either losing weight, gaining muscles, or building overall health of their members
Recipes for Success: Chef Aljawharah Al-Salem offers advice and a cereal bar recipe
DUBAI: At Kimpton KAFD Riyadh, pastry chef and chocolatier Aljawharah Al-Salem is hoping to contribute to a new chapter in Saudi Arabia’s evolving culinary story. One of the Kingdom’s most promising pastry talents, Al-Salem studied at Ecole Ducasse — Ecole Nationale Superieure de Patisserie in France and George Brown College in Toronto.
She has honed her expertise in French pastry and chocolate in kitchens including Le Meurice in Paris, Hotel X Toronto, and Richmond Station. Today, Al-Salem channels that experience into innovative chocolate creations at Kimpton KAFD Riyadh.
“Our menus are designed to celebrate Saudi flavors while presenting them in a modern, refined way,” Al-Salem tells Arab News. “We wanted to create dishes that feel familiar to locals but also surprise international guests. You’ll find traditional ingredients like dates, saffron, cardamom, and local honey, but paired with global techniques and presentations. It’s a balance between heritage and innovation.”
When asked about her favorite dish on the menu, she said: “My favorite is the Saudi Tiramisu. It’s close to my heart because it tells the story of Saudi hospitality on a plate. Every time I prepare it, I feel I’m honoring my roots but also pushing boundaries in how Saudi cuisine can be presented.”
Here, she discusses her love for olive oil and fatty burgers, and shares a recipe for nut and spice cereal bars.
When you started out, what was the most common mistake you made?
Rushing the process. In the beginning, I wanted everything to be perfect and fast, but great food takes patience. Whether it’s proofing dough or tempering chocolate, time is often the secret ingredient.
What’s your top tip for amateur chefs?
Don’t be afraid to experiment. Recipes are guidelines, not rules. Start with fresh ingredients, taste as you go, and enjoy the process rather than worrying about the result — especially if you have tiny hands helping you in the kitchen. Cooking together makes the food taste even better.
What one ingredient can instantly improve any dish?
Good quality olive oil. It adds depth, richness, and balance whether you’re cooking or finishing a dish. For us, in the region, olive oil carries cultural as well as nutritional value.
When you go out to eat, do you find yourself critiquing the food?
It’s impossible not to notice details, but I try to focus on the overall experience rather than just picking faults.
And what’s the most common issue you find in other restaurants?
The most common issue I notice isn’t about flavor; it's about consistency. A dish might be great one day and average the next. Consistency is the true test of a kitchen.
What’s your favorite cuisine or dish to order?
As much as I admire fine cuisine, after a long shift nothing hits the spot like a fatty smash burger. It’s the kind of food that doesn’t require perfection, it just delivers pure comfort, and that’s exactly what a chef craves after hours of precision in the kitchen.
What’s your go-to dish if you have to cook something quickly at home?
If I need a quick meal, I go for a one-pot pasta — sorry, Italians! It’s fast, comforting, and feeds the whole family.
What customer request or behavior most annoys you?
I wouldn’t say it annoys me, but sometimes people come in with a closed mindset — wanting things only the way they know them. I believe part of dining out is trusting the chef and being open to new flavors and experiences. Life is too short to only stick to what you know.
What’s your favorite dish to cook and why?
I love cooking saleeq. It’s comforting, deeply flavorful, and brings people together. In Saudi culture, saleeq is often served at big gatherings, so it also feels symbolic of our hospitality.
What’s the most difficult dish for you to get right?
Pastry is always humbling. It requires absolute precision and patience. You can’t improvise with baking the way you can with savory cooking, so it keeps me sharp.
As a leader, what are you like?
I believe in discipline, but not in shouting. A kitchen should be built on respect and teamwork. I lead by example. If my team sees me as focused, organized and calm, they mirror that energy. At the end of the day, food tastes better when it’s prepared in a positive environment.
Chef Aljawharah’s nut and spice cereal bars
Yield: 10 bars (30 × 40 cm tray, 1 cm thick)
Ingredients
• 180 g Rolled oats, lightly toasted
• 100 g Puffed rice (or puffed wheat)
• 60 g Puffed quinoa (or toasted quinoa)
• 40 g Almonds, roasted & chopped
• 40 g Pistachios, roasted & chopped
• 30 g Pumpkin seeds, toasted
• 30 g Sunflower seeds, toasted
• 30 g Dried cranberries
• 20 g Candied orange peel, finely diced
• 2 g Ground cinnamon
• 1 g Ground cardamom
• 1 g Fine sea salt
Binding syrup:
• 80 g Brown sugar
• 80 g Local Honey (or date Molasses)
• 40 g Water
• 25 g clarified butter
• 10 g Cocoa powder
Finishing:
• 100 g Dark chocolate 64–70%
⸻
Method
1. Toast cereals & seeds: Spread oats, puffed quinoa, pumpkin seeds, and sunflower seeds on a tray. Toast at 150°C for 10–12 min until lightly golden.
2. Prepare syrup: Cook sugar, honey, and water together to 113°C. Off the heat, stir in butter paste and cocoa powder.
3. Combine: In a mixing bowl, combine toasted cereals, puffed rice, nuts, seeds, dried fruit, candied peel, and spices. Pour in the hot syrup and mix well to coat.
4. Mold: Spread mixture evenly into a 30 × 40 cm tray, 1 cm thick lined with silicone mat/parchment. Press firmly to compact.
5. Bake: Bake briefly at 160°C for 6–8 min to stabilize the bar. Cool completely at room temperature.
6. Cut & finish: For home cooks, Cut into 10 bars. Dip bases in melted dark or drizzle across the top then refrigerate to set the chocolate. For professional use, dip in tempered chocolate or place in molds then top it with tempered chocolate. Crystallize at 17°C before unmolding.
