ABODE FIT Special Edition - September 2013

fit

Your health • your Beauty • Your wellness

STRONG, SLIM & FIT

Spec

ial Is

sue

Discover

Luxurious Spas In Doha

IN 4 WEEKS

expert tips to smash your bulge

Join The Juice Cleanse Club!

LOOK great FOREVER Special Issue / September 2013

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Contents fit

Efora Spa, Hilton

2 30 Day Fitness Plan 12 Beauty Treatments Tried & Tested 18 Doha's Spa Destinations 22 Muay Thai: What You Need

To Know To Get You Started!

24

Gym Equipment

fit

your Beauty • Your health • Your wellness

Who We Are

28

Chairman Ahmed Hassan Bilal Editor-in-Chief Nasser Ahmed Hassan Bilal Executive Director Moona Masri-Whitice Editor Francesca Moser Editorial Coordinator Marlynne Mallari - Dela Pena Senior Designer Paola Santin Brand Manager Zahi Srour Finalizer/ Production Manager Srimani Welagedara Photographer Jessie Palanca Sales & Marketing Manager Deliah Furcoi Communications Manager Jorge Granda Marketing Coordinator Princess “Chet” Norlie Joy Tibayan Web Coordinator Imran Khan Distribution Lanie Fillo-Pana

Contributors

Bayview 26 Wellness Centre, Diet Delights, Fitness with Food, Haitham Khalid

From The Editor

Legal Notice

Dear Readers,

Welcome to our ABODE Fit supplement! This special edition is entirely dedicated to the topics of beauty, health and fitness. Health and wellness are key subjects in the modern era and it is our duty to promote a healthy lifestyle for the new generation, to maximize well-being and keep diseases at bay.

Regular exercise, a nutrition-packed diet and regular check-ups will guarantee a healthier you. Our pages are filled with loads of tips, ideas and actual exercise plans to make you look and feel fit. Get ready to give them all a try!

Enjoy the read,

ABODE is owned and published monthly by Print Communications, P.O. Box 7848, Doha, Qatar. An Associate of Ahmed Hassan Bilal Group.

No part of this publication may be reproduced or copied without the written permission of the publisher. All rights reserved. No responsibility taken for unintentional errors or unsolicited material.

Use of trademark is strictly prohibited.

Printers Gulf Publishing & Printing Co.

fit

Your health • Your BeautY • Your wellness

STRONG, SLIM & FIT

NASSER AHMED HASSAN BILAL Editor In Chief

Spec

ial Is

sue

Discover

luxurious Spas In Doha

IN 4 WEEKS

Our Favourite Picks

expert tips to smash your bulge

Join ThE JuIcE clEaNSE club!

LOOK GReaT FOReVeR Special Issue / September 2013

ABODE Fit - DELETED PAGES .indd 1

Sports bra Adidas by Stella McCartney at outnet.com

Wind jacket MET

Jog trousers MET

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On The Cover

Trainers Adidas by Stella McCartney at outnet.com

Photography: Rocky Dafna Styling: Francesca Moser Model: Yezzi Navarro Hair&Make up: David Martinez and Alexandra Rouger at Blue Brush Hair Studio Clothes provided by Sports Corner at City Centre Many Thanks to HILTON DOHA

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Fitness Plan

lways Ple a se a your lt consu efore you nb physicia y e xercise or start an t pl an. die

30 Day Fat Blasting & Fitness Challenge

Welcome to ABODE's 30 Day Fat Blasting & Fitness Challenge! If you are looking to lose 5 kilos or more or simply get in shape, either way this is the challenge for you! Complete the workouts and prepare the healthy foods we have selected for you and you will begin to both firm up and drop those unwanted love handles.

Program at a Glance The Workout, what you will need:

Free weights, a stability ball, a mat and your laptop

Log on to Jillian Michael's exercise class, America's number one fitness trainer, on youtube.com. Simply type in: "Jillian Michaels - 30 day shred - Levels 1, 2 e 3 legendado" in the youtube search bar. Her workout is intense and her program guarantees you to lose up to 5 Kilos in 30 days.

Complement her classes with the ABODE TONING MOVES showcased for you every week to gain the body you always dreamed of!

(You can also purchase Jillian Michael's dvd on amazon.com or download her classes from itunes.)

OR 3 times PER week:

OYSHO

3 times per week:

Attend a class or intense activity such as yoga, swimming, tennis, Muay Tai ( see page 22-23 ) plus do 30 minutes of circuit training at a local gym of your choice.

The Diet Before considering one of our recommended diets this month, you must calculate your BMR. As your first step, you must calculate your BMR then weigh your food accordingly. Go online and try some of useful online calories counters to make things easier for you. www.caloriecount.about.com www.itunes.apple.com/us/app/calorie-counter-by-fatsecret/id364140848?mt=8

What is the BMR

Basal Metabolic Rate is the number of calories your body burns at rest to maintain normal body functions. It is the amount of calories per day your body burns, regardless of exercise. It changes with age, weight, height, gender, diet and exercise habits.

On average a woman needs to consume a minimum of 1200 calories and for men it will be 1500 calories a day.

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>DAY 3

Breakfast

A large glass of orange juice. Porridge or muesli with banana, pumpkin seeds and honey.

Lunch

Pasta or noodles with broccoli, chili and garlic. Celery salad.

Snacks

Fresh super fruit juices, green teas, mixed nuts 200g, fresh fruit.

Dinner Mixed vegetable stir-fry with rice.

Dessert Live natural yoghurt topped with 1

Start Everyday in the Right Way

>DAY 4

Breakfast

Lunch

This is our recommended 6 day meal plan to suit this challenge. You may be surprised at how much food you’ll be eating every day, but don’t skip any of the meals – each one has a purpose.

For the 7th day of each week we compiled a Gourmet menu for you to try at home, which still fits the calorie count.

Pea Soup with 1 poached egg , 1 whole meal roll, no butter. Selection of any fresh fruit but not bananas.

Fresh super fruit juices, green teas, mixed nuts 200g, fresh fruit.

Snacks

Dinner

Snacks

Fresh super fruit juices, green teas, mixed nuts 200g, fresh fruit.

Lunch Avocado, tomato, mushroom and rocket

salad with extra virgin olive oil dressing.

Dinner

Grilled chicken breast on iceberg lettuce with sweet corn, broad beans and boiled potatoes lemon & mustard dressing made with flax seed oil.

Dessert A piece of fruit of your choice.

Breakfast

Lunch

Snacks

Fresh fruit salad of mango, kiwi and pineapple.

>DAY 5

Breakfast

1 large bowl of any porridge made with half-water, half-milk topped with raisins, honey and cinnamon. 1 slice of whole meal toast with a thin scraping of butter. A large glass of orange juice.

Grapefruit, peach and Fromage frais salad and 2 rye crisp breads with a thin scraping of butter

Lunch

Snacks

Dinner Dessert

Fresh super fruit juices, green teas, mixed nuts 200g, fresh fruit.

Couscous with vegetables.

Fresh fruit kebabs.

>DAY 6

>DAY 2

Roast chicken or lamb with rosemary, mixed cabbage, leek and spring onions braised.

Dessert

1 whole pink grapefruit and 2 slices whole meal toast with a very thin scraping of butter and honey.

Melted cheese (Dutch if possible) on a croissant and a glass of carrot juice.

>DAY I

By Haitham Khalid

Breakfast

sliced banana and a sprinkle a small handful of sesame seeds.

Breakfast

Poached eggs and tomatoes with 1 slice of whole meal toast with a thin scraping of butter.

Yoghurt and prune smoothie. 1 thick slice whole meal toast with a thin scraping of butter. 1 ripe banana.

Vegetable soup and whole meal roll – no butter.

Tomato and mushroom omelette with baby spinach based green salad.

Fresh super fruit juices, green teas, mixed nuts 200g, fresh fruit.

Organic beef steak with garlic, dark green vegetables (e.g. broccoli, spinach, Kale).

honey and a generous sprinkling of toasted pine nuts.

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Fresh super fruit juices, green teas, mixed nuts 200g, fresh fruit.

Dinner Grilled fish with spinach and brown rice.

Dessert A selection of ready-to-eat dried fruits.

Portion Size Tip: Stick to a small plate size (the size of your palms cupped together) fish, chicken or meat should not exceed 250 grams.

Lunch

Snacks Dinner

Dessert Natural live yoghurt with a teaspoon of

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7th day of

week 1 Gourmet menu

>Breakfast

>lunch

Cornflake Crusted Blood Orange, Beet, Minty Pea Soup Banana Stuffed and Fennel Salad Ingredients: French toast Ingredients: Ingredients:

• 1/2 cup cornflake crumbs • 1/2 tablespoon toasted sliced almonds • 1/4 cup egg whites • 1/4 teaspoon pure vanilla extract • 1/4 teaspoon cinnamon • 2 slices cinnamon-raisin bread • 1/8 cup mashed banana • Strawberries and blueberries • 1 teaspoon raspberry sauce

PROCEDURE: • Combine cornflake crumbs and almonds in a bowl. Combine egg whites, vanilla extract and cinnamon in another bowl. Dip each bread slice in egg batter and pan fry. Spread mashed banana between 2 slices of bread.

Coat with cornflakes mix and serve with fresh berries, and raspberry sauce.

Nutrition Value: Daily values for amino acids are based on 155 lbs body weight.

Interchangeable pairs of amino acids: methionine + cysteine, phenylalanine + tyrosine.

Calories: 321 calories

• 1 medium red beet • 1 medium golden beet • 11/2 blood oranges • 1/2 medium navel orange • 1/2 tablespoon fresh lemon juice • 1/2 tablespoon fresh lime juice • 1/4 small fennel, sliced • 1/8 red onion, sliced • 1 red radish • Extra-virgin olive oil • Maldon sea salt • ground black pepper • 1/4 tablespoon chervil leaves

• 1 tablespoon unsalted butter • 1/2 medium onion, chopped • 2 cups low-sodium vegetable broth, divided • 3 cups shelled fresh peas (from about 6 pounds pods) or frozen peas, thawed • 1/8 cup fresh flat-leaf parsley leaves • 1/8 cup fresh mint leaves • Salt • freshly ground pepper • 1/8 cup crème fraiche or sour cream • 1 tablespoons heavy cream or water • Fresh mint (for serving)

PROCEDURE:

PROCEDURE:

• Whisk olive oil, lime juice, and lemon juice in a small bowl and season to taste with salt and pepper. Thinly slice beets, fennel, onion, and red radish using a mandolin. Cut between membranes of 2 blood oranges and navel orange to release segments into bowl.

Place the vegetables in a medium bowl with dressing and add beet slices on the side, then add the orange segments into it. Drizzle salad with any remaining dressing; garnish with chervil.

Nutrition Value: Fennel contains the antioxidant flavonoid quercetin, this herb is anti-carcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation.

Calories: 179 calories

• Melt butter in a large pot over medium heat.

Add onion, stirring often 6-8 minutes. Add 2 cups broth and bring to a boil. Add peas, reduce heat, and simmer gently until tender, about 5 minutes for fresh peas.

• Remove pot from heat. Add parsley, mint, and remaining 2 cups broth to pot. Blend the soup in a blender and season with salt and pepper.

Serve warm soup topped with crème fraîche or sour cream.

Nutrition Value: Fresh peas contain vitamin A, B-complex vitamins, calcium and potassium.

Calories: 176 Calories

>snack Chicken, Arugula and Red Bell Pepper Sandwich Ingredients:

• 1/2 tablespoon low-fat mayonnaise • 1/2 tablespoon Greek plain yogurt • 1/2 teaspoon Dijon mustard • 1 teaspoon chopped fresh arugula • 1/2 large red bell pepper • 1 skinless boneless chicken breast halves • 1/4 teaspoon olive oil • 1 French bread

PROCEDURE:

baguette pieces • Fresh chervil and tomato cherry • Marinate chicken with olive oil, salt, and pepper, cook in the oven for 25 minutes: cool it down, shred it and mix with mayonnaise. Grill the red bell peppers, then peel and remove seeds. Cut into 1/2-inchwide strips. Spread mayonnaise on each cut side of bread. Cover bottom with arugula. Top with bell pepper strips and mixed chicken. Serve with fresh chervil and cherry tomato.

Tip: You would never guess by tasting this robust sandwich that it is low in fat and calories. The secret is spread made of low-fat mayonnaise. Calories: 290 calories

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>dinner

Rigatoni with Roasted Broccoli and Chickpeas Ingredients:

• 1/8 can anchovies packed in oil, chopped, oil reserved • 1 clove garlic, chopped • 1/8 can chickpeas (liquid reserved), rinsed and drained • 1/4 cup chicken stock • 1/4 pound broccoli, cut into small florets • 1/8 pound whole-wheat rigatoni • 1/8 cup grated Romano

PROCEDURE: • Cooking Procedures: Sauté anchovies with oil and garlic until anchovies dissolve and garlic browns. Add chickpeas and broccoli. Cook rigatoni as directed on package until al dente. Drain rigatoni, reserving 1 cup cooking liquid. Add pasta to chickpea-broccoli mixture; roast until pasta is completely cooked, adding reserved cooking liquid a little at a time and stirring to reach desired consistency, 5 to 10 minutes. Serve topped with grated Romano.

Nutrition Value: Umami-rich cheese and chicken stock make an encore appearance, but this time they share the spotlight with high-fiber chickpeas Calories: 450 calories

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Exercise Regime ABODE Toning Moves

Solid Rock ABS

Strengthen your core with these exercises.

All you need is an exercise ball, a wall and extra determination. Added benefit, it will improve your posture!

Abs Crunch

Sit on a mat. Place your feet flat on the floor, or keep them suspended in the air during your crunches for a little extra burn. Put your hands behind your head and lift yourself towards your knees. Do 20 repetitions or more.

Pike Climb

From a plank position against the wall, keeping abs pulled in tight, lower hips back to plank position as right knee bends to the outside of right elbow. Step right foot back to plank as hips pike back up to the wall. Next, draw left knee to left elbow as hips lower. Do 10 reps on each side, or 20 alternating repetitions in total.

Abdominal and Side Plank

>Quick Tip: Try out the classes available at Sharq Village & Spa this week to spice up your routine.

Activities such as Zumba, Abs , Spinning, Tai Chi Chauan, Muay Thai and meditation are available privately, as well as in-group sessions.

Lie on your left side, with your right arm firmly planted along your side and your left elbow tucked under your shoulder and the arm facing forward. Slowly raise yourself up with your left arm, keeping your left elbow aligned with your right shoulder.

Hold the position for 10 seconds initially, and then slowly lower yourself down starting at your hip. Do 3-4 sets of 12-15 repetitions each side.

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7th day of

week 2 Gourmet menu

>Breakfast

Rhubarb and Pistachios over Thick Yogurt Ingredients:

• 2 stalks rhubarb, ends and leaves trimmed • 1/4 teaspoon cardamom • 1/8 teaspoon ground nutmeg • salt • 1/4 cup light-coloured honey • 1/2 teaspoon vanilla extract • 1/2 teaspoon rose water • 1 cup Greek-style yogurt, or 4 cups regular yogurt, drained overnight and refrigerated • 1/4 cup pistachios, coarsely chopped

PROCEDURE: • Cut the rhubarb into 1-inch pieces and place in a small saucepan with 1/4 cup water.

Cover and bring to a boil, then decrease the heat and simmer, stirring occasionally. When the rhubarb starts to soften, after about 5 minutes, stir in the cardamom, nutmeg, and salt. Break up any large pieces of rhubarb with a wooden spoon. Continue to simmer, covered, until the rhubarb is completely softened, about 4 minutes more. Remove from the heat and stir in the honey and vanilla extract. Let cool. Just before serving, stir the rose water into the rhubarb. Place 1/2 cup of yogurt in each glass and top with a few tablespoons of the rhubarb. Scatter a few tablespoons of pistachios over the top.

Nutrition Value: Rhubarb is the best vegetable source of naturally occurring sodium, it is high in potassium.

Calories: 321 calories

>lunch

Roasted Sweet Potato and Black Bean Salad Ingredients:

• Vegetable oil cooking spray • 1 large sweet potato, peeled and cut into cubes • 1/2 teaspoon salt, divided • 1/4 teaspoon freshly ground black pepper, divided • 1/8 cup fresh lime juice, plus wedges for garnish • 1/2 tablespoon balsamic vinegar • 1/2 tablespoon finely chopped garlic • 1/2 can (15 ounces) black beans, rinsed and drained • 1/2 cup halved cherry tomatoes • 1/4 cup thinly sliced orange or red bell pepper • 1/4 cup thinly sliced scallions • 1/2 tablespoon chopped fresh mint • 2 cups baby arugula

PROCEDURE: • Roast the potato in the oven with vegetable oil and sprinkle salt and pepper until tender, 15 minutes; let cool. In a bowl, whisk lime juice, vinegar, garlic, salt and pepper. Add potatoes, beans, tomatoes, bell pepper, scallions, arugula and mint.

Nutrition Value: Black beans are a tasty non-meat source of iron, which is key to high energy and strong immunity; Sweet potatoes are an excellent source of carotenoid antioxidants, they contain calcium, are high in vitamins A and C and contain thiamine.

Calories: 283 calories

Spicy Thai Soup with Lime Shrimp Ingredients:

• 3/4 cup mashed sweet potatoes • 1/2 cup onion and garlic • 3/4 cup low-sodium chicken broth • 1/2 teaspoon green curry paste • 1/4 teaspoon ground ginger • 1/2 cup lime shrimp • 1/2 cup frozen peas • Juice of 1 limes • Slices from 1/4 lime

PROCEDURE: • Blend mashed sweet potatoes, onion and garlic mix and broth in a blender until smooth; pour into a medium pot over low heat. Whisk in curry paste and ginger. Cook for 10 minutes.

Turn heat to medium. Add lime shrimp and peas; stir frequently until shrimp are cooked thoroughly, about 5 minutes. Remove from heat; add lime juice, garnish with lime wedges and mint leaves.

Nutrition Value: Sweet potatoes are an excellent source of carotenoid antioxidants; they contain calcium, are high in vitamins A and C and contain thiamine. Be careful: eating too many may cause abdominal swelling and indigestion.

Calories: 416 calories

>snack Grilled Eggplant and Mozzarella Sandwich Ingredients:

• 4 eggplant slices • 2 slices skim mozzarella cheese • 1 tablespoon olive oil • 3/4 tablespoon balsamic vinegar • 1/2 garlic clove • 1 bunch arugula • 1 large tomato, sliced • 11/2 tablespoon chopped fresh basil • Whole wheat bread • 1 tablespoons pine nuts,

PROCEDURE:

toasted • Spray eggplant on both sides with oil; sprinkle with salt and pepper. Grill until tender, turning occasionally, about 10 minutes. Place 1 slice cheese, 4 eggplant slices on a slice of bread and add arugula, tomato and basil.

Nutrition Value: Eggplant is very low in saturated fat, cholesterol and sodium. It is also a good source of Vitamin K, thiamin, Vitamin B6 and manganese, and a very good source of dietary fiber. Calories: 202 calories

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>dinner

Oven-Fried Picnic Chicken Ingredients:

• 1 garlic clove, lightly sliced • 2 chicken thighs and 2 chicken drumsticks, skin on • 1/2 cup plain dried breadcrumbs • 1/4 teaspoon dried oregano • 1/4 teaspoon dried basil • 1/4 teaspoon dried marjoram • salt • 1/8 teaspoon black pepper

PROCEDURE: • In large bowl, combine bread crumbs, oregano, basil, marjoram, salt, and pepper; toss well to blend.

Wash and drain chicken, coat well with bread crumbs, then place, skin side up, on baking sheet.

Bake chicken until golden and cook through, 35 to 45 minutes. Transfer to wire rack to cool.

Tip: Chicken thighs and drumsticks are great because they can be firmly grasped without the use of utensils. This moist and flavourful recipe is delicious either warm or cold.

Calories: 277 Calories

Exercise Regime ABODE Toning Moves

Firm & Toned Butt These exercises will perk up those long forgotten ‘behinds.’ As a rule while doing squats do not forget to breathe out as you go up and breathe in as you go back to starting position.

Ball Squat-on Wall

Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and place your hands behind your ears. Raise yourself up by extending your legs and slowly lower yourself back after a short pause.

Do 3-4 sets of 10-15 repetitions.

Ball Squat on WallSideways, One-Legged

Stand on your left leg and put your right foot on top of the exercise ball, leg extended to your side. Roll the exercise ball towards you by bringing your leg in and slowly roll it back after a short pause.

Alternate sides after each set. Do 3-4 sets of 10-15 repetitions each.

Ball Squat-One-Legged

Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle. Alternate sides after each set. Do 3-4 sets of 10-15 repetitions each.

>Quick Tip: Hide cellulite with self tanning lotion or get some rays outside on those legs and arms. A darker skin tone will make uneven skin look healthier and cellulite less noticeable.

Ball Hip Adduction

Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90 degree angle. Alternate sides after each set.

Do 3-4 sets of 10-15 repetitions each.

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7th day of

week 3 Gourmet menu

Butternut Squash & Apple Soup Ingredients:

>Breakfast

• 1 celery, chopped • 1/4 carrot, chopped • 1/4 medium onion, chopped • 1/8 teaspoon cinnamon • 1/4 pound boiling potatoes • 1 medium Granny Smith apple • 1/2 pound butternut squash, peeled, seeded, and cut into 1/2-inch pieces • 1 cup chicken stock • 1 to 1 1/2 cups water • ½ teaspoon slice spring onion

>lunch

Quick Oat Bran and Shaved Root Vegetable Salad Banana Muffins

PROCEDURE:

Ingredients:

• 3/4 cup all-purpose flour • 1/2 cup oat bran • 1/4 cup sugar • 1/2 tablespoon baking powder • 1/4 teaspoon salt • 1/2 cup milk • 1 tablespoon, melted butter • 1 egg white • 1/2 teaspoon vanilla • 1 ripe banana, peeled, chopped • 1/2 cup chopped pecans • 1 pc caramelized baby banana

Ingredients:

• 2 tablespoons hazelnuts • 1/8 cup fresh orange juice • 1/2 tablespoon fresh lemon juice • 1 teaspoon hazelnut oil • salt • freshly ground black pepper • 1/2 medium red beet, peeled • 1/2 medium golden beet, peeled • 1/2 small turnip, peeled • 1/2 carrot, peeled • 1 red radish • 1/8 cup parsley leaves

PROCEDURE:

PROCEDURE:

• Preheat oven to 400F; grease 6 (1/3 cup) muffin cups or use muffin liners. Combine dry ingredients in a large bowl. Put milk, egg and vanilla in medium bowl and whisk to blend.

Add milk mixture to dry ingredients, stirring just until combined; mix in banana, being careful not to over mix. Divide batter evenly among muffin cups. Bake about 20 minutes, or until toothpick inserted into centres of muffins comes out clean. Transfer to rack to cool. Serve with caramelized baby banana.

Tip: You don’t need to eat bananas for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)

Bananas are high in sugar, so they should not be eaten if you have blood sugar problems.

Calories: 340 calories

• Whisk hazelnut oil, orange and lemon juice in a small bowl season to taste with salt and pepper. Thinly slice beets, turnip, carrot, and red radish using a mandolin. Place red beet slices in another small bowl and remaining vegetables and parsley in a medium bowl.

Spoon 3 Tbsp. dressing over red beets; pour remaining dressing over vegetables in medium bowl. Arrange red beets on a platter, Top red beets with remaining vegetables.

Drizzle salad with any remaining dressing; garnish with lettuce and parsley.

Tip: Slice the red beets last and keep them separate until serving so their colour won't bleed onto the other vegetables, root vegetable are high in carbohydrate levels and should therefore be used sparingly.

Calories: 165 calories

• Set a large saucepan over medium-high heat and heat the butter. Do not let it turn brown. Add the onion, celery and carrot and sauté for 5 minutes, taking care to turn the heat down if the vegetables begin to brown.

Add squash, apple, broth and water. Bring to boil. Cover, turn the heat down to a simmer and cook for 30 minutes or until squash and carrots soften. Purée, and return to a clean pot. Add salt and spices to taste, and garnish with apple and spring onion.

Nutrition Value: Butternut squash is very low in saturated fat, cholesterol and sodium.

It is also a good source of Vitamin E (Alpha Tocopherol), thiamin, niacin, Vitamin B6, folate, calcium and magnesium, and a very good source of Vitamin A, Vitamin C, potassium and manganese.

Calories: 260 calories

>snack Herbed Goat Cheese and Roasted-Vegetable Sandwich Ingredients:

• 1 medium zucchini, cut lengthwise • 1/2 large red bell pepper• 1/2 large eggplant, cut crosswise • 1 tablespoon extra-virgin olive oil • 1 1/2 teaspoon chopped fresh oregano • 1 1/2 teaspoon chopped fresh thyme • 1/2 tablespoon red wine vinegar • 1/4 cup soft fresh goat cheese, room temperature • 1/2 teaspoon grated lemon peel • 3 slices

PROCEDURE:

whole grain bread or whole grain rolls • 1 cup packed baby spinach leaves • 5 pcs. hazelnuts Arrange zucchini, bell pepper, and eggplant on prepared baking sheets. Drizzle with 1 tablespoon oil. Add salt and pepper. Roast 15 minutes. Whisk teaspoons oregano, vinegar, and remaining 1 tablespoon oil in large bowl to blend. Add roasted vegetables and toss to coat. Mix cheese and lemon peel in medium bowl. Place all bread slices on work surface. Spread each with cheese mixture.

Top 3 bread slices with roasted vegetables, and then spinach leaves. Cover with remaining bread slices, cheese side down. Cut each sandwich in half, serve with hazelnuts and mixed lettuce.

Nutrition Value: Goat cheese is a good source of protein and copper; roasted vegetables are low in sodium. They are also a good source of Vitamin C, and a very good source of Vitamin A. Calories: 342 Calories

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Exercise Regime ABODE Toning Moves

Work Those Arms

Jiggly, flabby arms are a no-no this season. Grab those dumbbells and buff those arms.

>dinner

Sea Bass with Citrus-Olive-Caper Sauce Ingredients:

• 2 sea bass fillets, skin on • 1 tablespoon olive oil • salt • freshly ground black pepper • 1/2 lemon, peeled and thinly sliced, segments halved • Juice of 1/2 lemon • 1/2 tablespoon chopped fresh oregano • 1 tablespoon capers • 1/4 cup pitted Kalamata olives, chopped

PROCEDURE: • On a plate, coat fillets on both sides with oil, sprinkle with salt and pepper. Place the pan on stove top. Arrange fillets on pan, skin side down, Broil fish 6 minutes. In a bowl, mix together lemon slices, juice, oregano, ½ capers, olives, and remaining oil. Place fish on platter; top with citrus-olive-caper sauce and whole capers.

Nutrition Value: Sea bass is a good source of magnesium and phosphorus, and a very good source of protein, Vitamin B6 and selenium.

Calories: 231 calories

>Quick Tip: Join the fun and get fit at the same time thanks to the Business Energizer program at The Crowne Plaza the Business Park.

A 10 step workout plan to brighten up your mornings or your day so that you can feel productive, accomplished and re-energised.

Moreover, these classes are free and open to anyone for the whole month of September.

Sign up today and get involved! For more information visit www.crowneplaza.com

Ball Bridge Wonder Woman Arm

If your level of fitness is advanced take a pair of 2-pound dumbbells. If you’re a beginner start with no weight at all. Kneel over a stability ball, keeping your feet where the wall and floor meet (it will help brace you). Walk out until your body forms a straight line and lift the dumbbells in front of you to shoulder height, palms down.

Keeping your arms straight and palms down, squeeze your lats (think shoulder blades) and bring your arms to your sides. Bring them back in front of you. Do 3-4 sets of 15-20 repetitions.

Static Lunge with Bicep Curls

Start with a weight in each hand, arms out to your sides. Step into a lunge with your foot (lower until your thigh is parallel to the floor), curl the weights to your upper arms. Lower the weights as you press through your legs back to the start. Keep your elbows pinned to your sides and lift the weights up and down in front of your body, not out to the sides. Do 3-4 sets of 10-15 repetitions.

Ball Bridge

Back lunge by placing both hands on the ball. Feet on stance phase like regular sitting going up / down movement.

This exercise also helps strengthen back muscles, thigh muscles and leg muscles. Do 3-4 sets of 10-15 repetitions.

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7th day of

week 4 Gourmet menu

>Breakfast >lunch Zucchini-Tomato Frittata Sandwiches Lemon Marinated Red Lentil Soup Yellow Tail Tuna with Garam Masala Ingredients: with Artichokes AND Ingredients: ROCKET LEAVES

• 1 1/2 large egg whites • 1 large egg • 1 tablespoon thinly sliced fresh basil • salt • ground black pepper • 1/2 tablespoon olive oil • 1/2 medium green and yellow zucchini, trimmed, very thinly sliced • 1 plum tomato, seeded, chopped • 1/2 garlic clove, minced • ½ medium onion • 1 tablespoon tapenade • 1/2 bunch arugula, trimmed

PROCEDURE: • Preheat oven to 200 degrees. In a 10-inches non-stick skillet over medium heat, warm oil.

Add onion, garlic, and zucchini, cook, covered, stirring often 8 to 10 minutes. Uncover, and cook until all the liquid in the pan evaporates.

Season with salt and pepper; remove skillet from heat.

• In a medium bowl, whisk eggs, salt, and pepper. Pour egg mixture over zucchini, gently lifting zucchini to allow eggs to coat bottom of pan. Arrange arugula, basil, and tomatoes in an overlapping pattern on top.

Return skillet to medium-low heat, and cook until sides are set yet still slightly runny on top, 15 to 20 minutes. Place in oven, and cook until the center is cooked through when tested with a wooden skewer, 10 to 15 minutes. Remove from oven; gently slide a heat proof spatula around the edges and underneath to loosen from skillet. Serve immediately.

Nutrition Value: Zucchini and other summer squash varieties contain vitamins A and C; they also contain potassium and calcium.

Calories: 255 calories

Ingredients:

• 1/2 teaspoon Dijon mustard • 3 tablespoons balsamic vinegar • 1/2 cup extra virgin olive oil • 1 garlic clove, peeled and finely chopped • 10 gram basil, thyme and rosemary leaves mixture • Salt • Fresh ground black pepper Salad • 300 gram yellow tail or barramundi fillet skinned • salt • freshly ground black pepper • 1 tablespoon fresh lemon juice • artichoke bottoms, sliced • 1/2 cup extra virgin olive oil • 1/2 bunch arugula leaves • 85 gram cherry tomatoes, cut in half • 1/2 teaspoon pine nuts, toasted until lightly browned

PROCEDURE: • Combine ingredients for vinaigrette and mix well. Leave to stand refrigerated for 24 hours.

Strain before using.

Slice fish filet very thinly to obtain 16 slices.

Season with salt, pepper and lemon juice.

Leave to marinate for 2 minutes.

Prepare artichoke bottoms. Sauté artichokes quickly in extra virgin oil.

Toss marinated fish, artichokes, rocket leaves and cherry tomatoes with vinaigrette. Sprinkle with toasted pine nuts and serve.

Nutrition Value: Yellow tuna is low in saturated fat and sodium. It is also a good source of magnesium, phosphorus and potassium, and a very good source of protein, thiamin, niacin, Vitamin B6 and selenium.

Calories: 125 calories

• 1 1/4 cups red lentils • 1 medium onion, finely chopped • 1 tablespoons vegetable oil • salt • 1 teaspoon chili powder • 3/4 teaspoon ground coriander • 1/2 teaspoon turmeric • 1/2 teaspoon freshly ground black pepper • 1/4 teaspoon ground cumin • 1/4 teaspoon ground cinnamon • 1/4 teaspoon cayenne • 1/8 teaspoon ground cardamom • 1 clove of garlic grounded • 4 cups water • ¼ fresh lemon

PROCEDURE: • In a bowl soak lentils in water (cover lentils by 2 inches) for 1 hour and drain in a fine sieve. Cook onions in oil over moderate heat, stirring occasionally, until golden.

Stir in lentils, water, salt, spices and broth and simmer until lentils fall apart, about 25 minutes. Let soup cool slightly. Blending in a batches and purée, and transferring to a bowl. Heat the soup over moderate heat season with salt if necessary then serve with lemon.

Nutrition Value: Red lentils are very low in saturated fat, cholesterol and sodium.

They are also a good source of thiamin, iron, phosphorus and manganese, and a very good source of dietary fiber and folate.

Calories: 361 calories

>snack Avocado Spread sandwich Ingredients:

Spread • 1/2 extra ripe avocado • 1 tablespoon fresh lemon juice • salt • cayenne pepper • ½ teaspoon olive oil Sandwich • 4 slices turkey bacon • 3 slices gluten free bread • 4 leaves romaine lettuce • 1 tomatoe, cut into 6 slices • 1/2 small red onion, sliced

PROCEDURE:

• In large bowl, mash together avocado, lemon juice, salt and cayenne pepper. Spread avocado mixture on each bread slice.

Top three of the bread slices with turkey, tomato and onion, dividing equally; cover with remaining bread slices. Garnish with diced avocado, chili, and mixed lettuce if desired.

Tip: Up the nutritional ante of the traditional BLT by trading white bread for whole-wheat to add fiber, subbing leaner bacon to shave calories and fat and topping it with romaine lettuce instead of iceberg for a dose of vitamin A. Calories: 412 calories

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>dinner

Scallops with Spiced Oil Ingredients:

• 1/2 teaspoon cumin seeds • 1/4 teaspoon paprika • crushed red pepper flakes • 3 black peppercorns plus freshly ground for seasoning • 1/4 teaspoon kosher salt plus more • 1 teaspoon olive oil • 1 garlic clove, minced • 1/2 teaspoon finely grated lemon zest • 1/2 tablespoon fresh lemon juice Scallops: • 4 large or 12 medium sea scallops, side muscle removed • salt • freshly ground black pepper • 1 cup flat-leaf parsley • extra virgin olive oil • 1 tablespoon fresh lemon juice

PROCEDURE: • In a large bowl, mix all the ingredients together, put the 12 medium scallops in tray and add the mixture to it then leave aside for few minutes. Arrange on the plate then add olive oil, black pepper, parsley chopped, salt, lemon juice, and chopped chili flakes.

Nutrition Value: Scallops are very low in saturated fat. They are also a good source of magnesium and potassium, and a very good source of protein, Vitamin B12, phosphorus and selenium.

Calories: 290 calories

Exercise Regime ABODE Toning Moves

Stand Tall

Wrong posture adds an illusion of added weight so stretch your way out to a better back and right attitude.

Cat-Cow Variations Cow Pose: On hands and knees, inhale and lift head while making back concave. Do 3-4 sets of 1015 repetitions.

Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down. Do 3-4 sets of 10-15 repetitions.

Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breath. Do 3-4 sets of 10-15 repetitions.

Plank on Elbows and Toes

Trainer: Mostafa Gaber, Health Club Manager at Bayview 26 Wellness Centre at Mövenpick Tower & Suites Doha Executive Sous Chef Rami of Mövenpick Tower & Suites Doha ABODE coach: Haitham Khalid of Fitness with Food Feature Coordinated by Marlynne Mallari – Dela Pena & Aprille Balbin Photography Jessie Palanca Clothes provided by Sports Corner at City Centre

Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold Let us know how you for 20 to 60 seconds, are doing via facebook or lower and repeat for 3-5 repetitions. email us at abodeqtr@gmail.com

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Beauty Be Pampered!

ABODE seeks out the best and latest treatments in town to make you feel and look fabulous

>tried and tested treatments

Fat Be Gone

Blooming Hair

12

Tel: 4417-5771 www.andtrading.com

Are you working your butt out to have a flat tummy and wondering why you still have the bulge?

Blame it to those stubborn fat cells. Medical non-invasive intervention is the key. We tried the radio frequency and cavitation treatment at P.N Medical Spa at Villaggio and after only 1 session we emerged ‘1 inch’ slimmer, simply astonishing!

Melt that fat away, it's easy, painless and no sweat required!

P.N Medical Spa at Villaggio Tel: 4451-7590 www.medicalspa-qatar.net

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They say our mane is our glory but what happens if you have frizzy unmanageable hair? Jean Louis David Salon comes to the rescue. Its stylists can help you to perk up your look whatever your dilemma. The treatments on offer are endless and include modern cutting edge techniques, specific treatments to treat dandruff or greasy scalp and obviously hair colour boosters. You are certainly in professional hands here, so sit back and relax. The verdict?

Bouncy, shiny hair! Jean Louis David Salon at Renaissance

NAIL IT!

Lucia Lounge is the perfect destination to achieve the ultimate nail art trends.

For the real deal, look out for their digital nail art machine. Choose from over 1000 designs, or make your own design, even photographs can be scanned into the machine and they will be printed onto your nails. Lucia Lounge will also soon introduce velvet nails for that extra elegant feel and it already offers Caviar nails, the special Halal nail varnish, Ingolot breathable nail polish, which has been certified as being Halal to use while praying.

Lucia Lounge, Al Mamoora, Tel : 4016 4123 www.lucia-fashion.com

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SIT BACK & RELAX! It's time to enjoy a pampering session. Here we show you where to head to enjoy some great treatments on offer in town.

Mama Mio beauty products

NEW MUMS TREAT!

Dados Beauty is the perfect haven for all the ladies in town thanks to its feminine pink decor. This month we tested their latest treatment, the Mama Mio Front and Back Facial, which isn’t your usual facial ! Mama mio organic products specializes in keeping your skin firm and smooth pre and post-pregnancy, so this treatment will work wonders on you, if you are a new mum in particular. As you lie on your tummy the therapist will treat the most overlooked part of the body, your back. She will gently exfoliate to remove all the worn out skin cells, and apply a generous oil to leave your back moisturized; meanwhile the facial machine puffs a gentle steam of oxygen to recharge and freshen the skin. Next is the face, after you are comfortably lying on the velvet bed, the therapist will continue to pamper you, massaging those tired feet to alleviate exhaustion...and you will inevitably doze off! This facial rejuvenation will leave your skin tighter, radiant and youthful. Definitely a must-try treatment for all the Doha’s yummy-mummies!

Dados Beauty at Al Seal Residence West Bay, Tel: 4498 0033 www.dadosbeauty.com

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PERFECT LASHES…

Say goodbye to non-existent eyelashes, nowadays a quick trip to the Be Bloom Beauty salon in Abu Hamour will transform your look drastically.

Their eyelashes extension session ensures thicker and longer lashes which will last for months (usually from 3 to 6 weeks). They are all individually applied and after around 90 minutes of your therapist's work of art you will be able to discover your new cosmic look: full, thick and long lashes, which look very natural. Not only will they look beautiful, your new set of glamorous lashes will mean you will be saving some precious time in the morning as your make-up routine will get minimized: a tad of foundation and a touch of blusher and you are ready to go!

We can’t recommend them enough, especially for any special occasion.

BE BLOOM Abu Hamour Main Street, Villa 123 Tel: 4450 4499 Email: bebloomsalon@yahoo.com

BE A ROYAL for a day!

Whenever you want to feel pampered like a royal or superstar, step into the wonderful world of Skin & Soul Doha.

Opt for the ROYALTY PACKAGE for an afternoon of pure relaxation in a haven of calm and tranquility.

This fabulous deal includes all you need to recharge you inside-out: a regenerating Moroccan bath, which will get rid of all your dead and dull skin, followed by a heavenly full body massage, a personalized facial to suit different types of skin, topped off by a mani and pedi.

And while you are there why not taking advantage of their great hair salon?

The therapist will recommend the best treatment for you to add extra shine to your hair. You will walk out of the salon as a brand new you: relaxed, radiant skin head to toe, shiny hair and polished nails!

SKIN & SOUL Tel: 4455 2456 Email: Hannah@skinandsoul.com www.skinandsoul.net

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Join The Juice

Cleanse Club!

Detox and whip yourself into shape thanks to RAW-ME, the one and only eco-friendly food company in the Middle East. Choose the best plan for you and enjoy tasty and super healthy pressed juices delivered to your doorstep.

A

juice diet sounds like Hollywood star material and in fact the likes of Gwyneth Paltrow and Elle Macpherson are regulars at it to recharge and detox themselves. Now thanks to the local new company RAW-ME, even Doha will be able to feel and look fabulous! Layla Al-Dorani & Gabe Glennon are the CEOs and founders and their aim is to promote a healthier lifestyle in our region and help keep lifethreating conditions such as cancer and diabetes at bay. This juice diet is a no-brainer and it's great for everyone. Whether you are looking to lose weight or you are simply looking to give your metabolism a healthy kick start, the threeday detox plan with RAW-ME will guarantee you a brand new body, smiling from the inside out. All you need to do is do some healthy

e For morion t a m r o f in visit om

w-me .c w w w.r a

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preparations before starting the diet, by eliminating junk food and heavy foods such as meat, cheese and coffee and you are ready to go. You choose the best kit for you, whether you’re a detox beginner or bonafide juice-aholic and a set of colourful, nutrition-packed juices will be delivered to your home or office at your convenience.

The juices are all pressed locally and prepared for you, using fruits and vegetables mostly sourced from local and regional farmers to guarantee freshness and the best quality possible.

The RAW-ME cleanse programs are great to boost your immune system, ramp up your energy and heal you from inside out, so give it a try and discover a new you!

PACKAGES AVAILABLE

1

New comers

2

Repeated Offenders

This cleanse is designed for the absolute beginner. It includes six delicious juices per day—a combination of creamy cashew nut milk with vanilla and cinnamon, combination fruit juices like pineapple & mint, refreshing lemonades with agave nectar and nourishing green juices.

The repeated offenders kit focuses on juices that trigger detox and elimination, such as citrus (spicy lemonade), which act as “cleaners” and green vegetable tonics which act as “healers” and “sweepers.”

ABODE’S EXECUTIVE DIRECTOR Moona Whitice and ABODE’S EDITOR, Francesca Moser tested out the 3 days RAW-ME juice diet, here is what happened for them: MOONA: "I think that to help you jumpstart a weight loss program the associated benefits of a 3 day juice cleanse will bring you a step towards a long-lasting lifestyle regime plus gives you a flat stomach."

FRANCESCA: “I feel great, I can’t believe how only three days of super tasty (and enjoyable) juices could make this difference! I feel full of energy and even less hungry than usual and the sugary cravings are completely gone. I recommend it highly. Thanks RAW-ME!”

DIET LENGTH: choose between 3, 5 and 10 days…but always feel how your body reacts!

DAILY CALORIE INTAKE DURING JUICE DIET: around 1100 calories WHEN TO DO THE JUICE DIET: after holidays, when feeling tired and stressed, or monthly to achieve optimum health.

SUITABLE FOR: people who are lactose intolerant or have gluten allergies.

Diabetics should consult their doctors.

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Advertorial

kuwait

massage, mask and moisturising, combined with Six Senses Skin Care products, Amala and Intraceuticals and the power of touch to encourage lymphatic drainage, improved skin elasticity and clarity.

Body Polish, Scrubs and Wraps

Six Senses Spa at Hotel Missoni

Massage Therapies Six Senses Signature massage therapies are designed with your specific needs in mind. From the spa consultation, we choose the most suitable massage techniques.

Facial Therapies

Six Senses Signature facial will do more than just treat the surface.

Following a skin analysis, therapist will perform a balancing facial that includes cleansing, exfoliating,

synergistically. You will experience a foot ritual, skin renewing treats and a truly inventive body aroma massage using long, smooth strokes synchronized with a customized facial massage, a stress relieving scalp massage and foot mask.

Spa Journeys Sweetness Dates.

This group of therapies works deeper to eliminate toxins to combat cellulite improve circulation, tone and revive the skin.

Body scrubs are proven to remove the natural build-up of dead skin cells that lead to dull and tiredlooking skin. Body masks and wraps work beneath the surface and have a renewal effect.

A spa journey using a body polish with rice and Arabic herbs followed by a warm honey and date wrap; and the Gulf Spices Ritual, which begins with a detoxifying bath with ginger and Gulf Sea salt and ends with a massage using frankincense essential oil. Specific bridal packages can be tailored to guests' wishes.

Sensory Therapies: Sensory Spa Journey. A unique

Subtle Energies Ayurveda Aromatherapy Treatments – Full Body Experience,

variation of a four hands massage and a cleansing facial massage performed by two therapists

Indian Head Massage, Signature Facial, Indian foot and leg massage

For more information + 965 25 77 00 77 or reservations-missonikuwait-spa@sixsenses.com

DOHA

Facial Therapies: • Soothing

• Purifying • Nourishing • Amala Facials • Intraceuticals Oxygen Facials

Intraceuticals Oxygen Facials

Six Senses Spa at Sharq Village & Spa Six Senses Spa has signature treatments and traditional Asian therapies. The spa menu offers locally inspired treatments using organic ingredients such as dates, olives and Arabic spices.

Massage Therapies: • Holistic

• Oriental • Energizer • De – Stress Massage • Hot Stone • Detox • Sports/Deep Tissue • Subtle Energies Ayurveda Aromatherapy

Experience the premium facial services using Intraceuticals special recipe incorporating oxygen blasts into the skin to provide an instant, youthful look.

Locally Inspired: • Traditional

Hammam Journey • Moroccan Hammam • Arabian Herbal Glow and Dates Wrap • Gulf Spices Ritual • Sweetness Dates

Ready Made Packages: • Detoxifier •

De-stress • Energizer

• Body Polish and Wraps: • Sensitive skin • Normal skin • Oily skin • Detoxifier • Body Toner • Body Refiner • Amala Detoxifying Salt Polish • Moroccan Hammam • Traditional Hammam Journey • Sensory Spa Journey • Hanni Glatt Weight-Loss Body Wrap

Asian Therapies: • Thai Massage

• Balinese Massage •Indian Head Massage • Foot Acupressure

Spa Beauty: • Manicure • Pedicure • Waxing

Bath Rituals: • Couples Bath

• Cleopatra Bath • Relaxing Bath • Water Voyage

For more information +974 4425 6999 or reservations-sharq-spa@sixsenses.com

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WelLness

DOHA'S SPA Destinations Compiled by Sarra Hamid

It's me time!

Doha boasts an array of choices for beauty treatments to fit anyone's needs and taste.

Put yourself first, ABODE shows you where.

Four Seasons Doha, The Spa

Step in the calm and relaxing setting of one of Doha’s most renowned Spas and enjoy some heavenly treatments to rejuvenate and revitalize your body and mind inside out.

•Facials Sodashi Sensitive Sun-shooting facial •Massages Desert signature Relaxing aroma •Treatments Green tea salt therapy Jojoba body polish Treatments are available for both men and women.

For more information, contact 4494 8888

Wyndham Grand Regency, Angsana Spa

Located in Wyndham Grand Regency, Angsana Spa will allow you, your one way ticket for a cleansed body and mind.

•Facials Age Defying Hydra Express •Massages Bamboo Fusion •Treatments Body Conditioners Hydrotherapy Treatments are available for both men and women.

For more information, contact 4434 3152/3

Hilton Doha, Eforea Spa

Hilton Doha's luxury spa offers revitalizing treatments accompanied by a gorgeous atmosphere of warm colours and scents to guarantee relaxation.

•Facials Signature correcting facial •Massages Three part recharging massage •Treatments Total healing body experience Treatments are available for both men and women.

Classes available •Zumba •Aqua gym •Vinyasa flow yoga For more information, contact 4423 3441

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Grand Hyatt Doha, Jaula Spa

Grand Hyatt's high end spa is a great escape for the hustle and bustle of urban Doha. Relax in futuristic pools and refreshing treatments at this spa hot spot.

• Facials: Vitamin C treatment Redness relief Aroma visage Deep cleanse •Massages: Aroma massage Deep tissue massages Foot relief •Treatments: Jaula detox Honey immersion Sea salt polish Treatments are available for both men and women.

For more information, contact 4448 1056

Bayview 26 Wellness Centre at Mövenpick Tower & Suites Doha MÖvenpick offers a classy getaway at their Bay View 26 Wellness Center. Glorious pools and service to provide you with a memorable experience.

• Facials Anti-aging prescriptive facial Deep pore cleansing facial Gentleman's facial • Massages Balinese massage Foot reflexology California chair massage • Treatments Green coffee anti-cellulite body wrap Luxury Saltmousse-Glow full body exfoliating treatment Water Lily after-sun soothing wrap Treatments are available for both men and women.

Classes available • Swimming lessons (available for children and teens as well) • Gym session with a personal trainer For more information, contact 4496 6410

Holiday Villa, Amoaras Spa

If you want to experience an authentic Malaysian massage this is the best place to visit. The perfect retreat for all who want total pampering!

•Facial Natural Facial •Massages Balinese Massage La Stone Therapy •Treatments Amoaras Double Bliss Amoaras Fusion Treatments are available for both men and women.

For more information, contact 4408 4888

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Beverly Hills Tower, B/Attitude Spa

Located in the heart of urban Qatar, the B/Attitude Spa offers the latest and most glamorous treatments for every modern woman.

•Facials Ayuverdic Facials •Massages LPG Face and Body Treatments •Treatments Chakra Therapy Vichy Showers Treatments are available for both men and women.

•Classes available Yoga &Spinning For more information, contact 4412 2046

Renaissance Doha City Center Hotel, Saray Spa

Saray spa in the Renaissance will have you feeling like you just experienced its hotel's namesake, with atmosphere and spa treatments done like a work of art.

• Facials Saray Purifying Facial Saray Signature Facial • Massages Fragrant stone massage Traditional relaxing Swedish massage Custom Deep Tissue massage • Treatments Arabic Coffee Awakener Envelopment Arabian Orchard Scrub Loofah body polish Treatments are available for both men and women.

Classes available: Yoga (both individual and group sessions are available) Personal training (both individual and group sessions are available) For more information, contact 4419 6090

Ritz Carlton Hotel's Spa

Ritz Carlton's official spa comes with state of the art treatment technology and a wide variety of activities to ensure you leave feeling your very best.

• Facials: Diamond facial • Massages: Shiatsu massage Diamond Sensory massage Deep Tissue massage • Treatments: Diamond body treatment Cryo-therapy Aromatherapy Treatments are available for both men and women.

• Classes available: Candlelight yoga For more information, contact 4484 8000

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Grand Heritage, The Spa

Escape the ordinary and enjoy some pure relaxation time at this stunning Spa. •Facials Rejuvenating Mud Facial Hydrating Facial •Massages The Grand Signature Massage Sports Massage •Treatments Tune Up Foot Paradise Treatments are available for both men and women.

For more information, contact 4445 5555

St. Regis Doha, Remède Spa

Enjoy a journey of pampered indulgence in the first Middle East Remède Spa. Exclusive local-inspired treatments are on offer.

• Facials The Remède customized facial for women and men Cooling pearl facial • Massages The Remède customized massage Head and shoulder release • Treatments The Remède customized wrap Pearls escape Treatments are available for both men and women.

For more information, contact 4446 0300

Sharq Village, Six Senses Spa

Sharq Village's official spa, Six Senses, offers the latest in treatments and leisure all with 'Arabian Nights' themed furniture to keep you refreshed and entertained.

• Facials Oxygen facials Aromatic Ayurveda Amala Premium • Massages Indian head massage Lymphatic massage Foot Acupressure • Treatments German Hanni Glatt Flotation Detoxifiers Moroccan Hammam Treatments are available for both men and women.

• Classes available: Therapeutic yoga (both ladies only and mixed classes available) For more information, contact 4425 6999.

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WelLness

Muay Thai What You Need to Know Haitham Khalid is offering a fun way to get fit fast and learn self-defence techniques at the same time with the ancient Thai martial art of Muay Thai. During the last five years Haitham has trained with some of the greatest Muay Thai competition fighters from London, Holland, Brazil and of course the home of Muay Thai – Thailand.

Here is what he had to say about the art and why you might want to try it as a form of exercise.

M

uay Thai began as a close combat battlefield fighting skill and developed a name in Thailand as the ‘sport of kings’ because successive kings took interest in developing the sport for entertainment, as a fighting skill for their armies and as a form of exercise for Thai people. All social classes in Thailand enjoy Muay Thai and every year a huge competition is staged and televised which is called the Thai Fight.

Benefits of Muay Thai

Muay Thai benefits go beyond the traditional mindbody-spirit benefits and as with martial arts in general, Muay Thai also has social value.

Physical Benefits

There are a range of physical benefits associated with Muay Thai and these benefits can become apparent relatively quickly, depending on the level of commitment that is shown.

• Weight loss - Muay Thai has a heavy focus on body conditioning and a big part of this is eating the right foods to prepare your body for the training • Cardiovascular health - Muay Thai increases fitness levels through endurance style training so it is a great form of exercise and certainly improves cardiovascular health (a jog is usually part of the warm up) • Muscle toning - the repetition of practicing kick, punch, knee and elbow techniques works every major muscle group • Physical stamina - the exhausting training sessions will certainly increase stamina

Mental Benefits

The rigorous nature of Muay Thai training helps develop courage, discipline, determination and selfconfidence. The training requires a lot of discipline and the correct mental approach.

• Mental stamina and determination – developed through the training can easily, and usually does, carry over into other aspects of one’s character and encourages you to never give up.

• Technique, patience and strategy - technique is massively important in traditional Muay Thai, which is a strategic sport where the competitors assess each other and try to identify flaws in their opponent’s technique. First, you learn techniques, and then you learn tactics. Students need to exercise patience in developing the technique and tactics.

• Stress relief – the focus required in the training and the satisfaction of developing your technique and physical stamina are great forms of stress relief – once you learn the basics you start to really enjoy the physical aspects of the training and the exertion is a great way to relieve stress!

• Self-confidence - when you reach a certain level in Muay Thai your confidence in your inner strength will increase along with your ability to make sudden and timely decisions • Discipline – to succeed at Muay Thai you must train regularly, be in a learning mode when training and focus on keeping general good health (which includes taking care of your sleeping and eating routines). A necessary part of appreciating the power and the skill you develop is to exercise discipline. Competing at any level requires discipline in order to succeed.

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What you can expect in your first class Read on, and you'll be a hard-as-rock lean machine in a matter of months.

As a newcomer, you should be made to feel welcome. You'll start by learning the basic techniques and working on pads. Also (and this is the bad part) you'll be doing countless push-ups, sit-ups, squat thrusts, and various other body weight exercises designed to leave you a trembling wreck. The good part is it makes you stronger and you will have a more athletic body.

The first thing you will learn is the basic guard stance and footwork. You will need to be well balanced in order to increase agility and create greater impact. For the stance your body should be vertical. Your hands must always be up protecting your head. Once you are comfortable with your stance then you can try the following four moves to get you started.

1

Oblique kick - a lot of people call this move the roundhouse kick or diagonal kick, but the exact translation is oblique kick. In Thai, this kick is called Te Chiang. "Te" is the Kick and "Chiang" means oblique. Obviously, this kick is called oblique kick, because you are kicking to the obliques. There are other circular kicks in Muay Thai, such as the cut kick, the thigh kick and the down-roundhouse kick. Westerners usually call all of them roundhouse kicks.

5

2

Cross punch - is a powerful, straight (direct) punch with the back hand. In Thai, the cross is called Mat Trong (Mat = Punch) (Trong = Direct). So if you stand in a left lead stance you punch with your right hand. The cross and the jab (lead hand punch) are the first punches Muay Thai beginners learn after the fighting stance and basic footwork in a triangular pattern.

Jab – is a quick punch with the lead hand. Most right handed fighters stand in a left lead stance and therefore jab with the left hand. You will jab in order to keep your opponent at the right distance or in punching combinations. The jab is the first punch every Muay Thai student learns.

3

Hook punch – you can throw a hook punch when your opponent is very close and he has both hands in front of his face. In Thai, the hook punch is called Short Jerk Punch or Mat Wiang San (Mat = Punch).

4

Front thrust kick - in Thai, this technique is called Theep Dtrohng (Theep=Push) + (Dtrohng= Straight). Use the front thrust kick to keep distance, to knock your opponent down or to get him out of balance.

You can kick with the front leg or with the back leg. Front leg kicks are faster, while back leg kicks are more powerful.

>Will you have to spar?

Beginners do not spar and even when your skills develop you do not have to. A lot of people take up Muay Thai purely for its health benefits, and do not spar at all.

Haitham is offering Muay Thai classes for adults (of any age, sex or fitness level) from both the Hilton Hotel in Doha and the Sharq Village and will be starting classes for kids soon. For more information visit www.fitnesswithfood.com

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Calf Pure Strength

Kid's Bike

Train your legs without stressing the spine.

Technogym Equipment

Little Luxury Bike for Your Little One Available at Porsche Showroom

Low Row Pure Strength Get toned and sculpted arms thanks to this professional machine.

Technogym Equipment

SPORTS EQUIPMENT

HOTLIST

Multi Purpose Gym This multi-functional home gym machine features over 25 exercises and movements, so you can work out in the privacy of your own house.

Technogym Equipment

Top MD Inclusive line

Exercise and strengthen the upper body muscles It will improve your posture and prevent joint problems.

Technogym Equipment

Get slimmer, fitter and happier thanks to the help of these must-try fitness equipment.

All available in Doha.

Syncho Forma Elliptical

A professional crosstrainer, which can safely train your lower or entire body.

Technogym Equipment

Pogo Stick

Tennis Racket

Let your kids be active and have some fun too!

Razor Bogo Available at Virgin Megastore

Tennis is fun way to drop weight so invest in a tennis racket to get you started!

Wilson products Available at Go sports and Sports Corner Stores

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Doha

Milk and Honey Immersion and Fruit Enzyme Facial– scrub, massage ١٦٠minutes ١٦٠ mins QR ٩٠٩ reduced from QR١٠١٠ For ABODE readers only

Exclusive to ABODE readers From Saray

Luxury Hammam Ritual – ١١٠ minutes (scrub, wrap and massage) Spa at the Renaissance Doha Cityfrom Center Saray Luxury Hammam Ritual ١١٠ mins QR ٧٥٠ reduced Qr٨٥٠ For ABODE readers only

Milk and Honey Immersion with Fruit Enzyme Facial and full body massage Reduced from QR1010 to QR899 For ABODE readers only Luxury Hammam Ritual Body scrub, mud wrap and massage Reduced from QR850 to QR750 For ABODE readers only

Hotel

For a unique spa experience, book now.

Hotel: +974 4419 5000 Email: sarayspa@westenddoha.com Visit: westenddoha.com or renaissancedoha.com Open daily.

Please present this page to redeem this exclusive offer.

Valid until 30 November 2013.