DUM DUM your fitness magazine 2 by dumdumfitnesswater

October, 2018

INTRODUCING

ANNA BIRGERSSON OUR BRAND AMBASSADOR

ADVICE FROM THE CHAMP: ZEE SHREDDED DIESEL YOUNG TENNIS TALENT PEJA’S HOPE OF THE YEAR

MELOS NALLBANI SAY YES TO PARK OF ADVENTURES “RANCH” PEJE

INTERNATIONAL

FAIRS GULFOODGULFOOD 2018 2018 SOME FITNESS HABITS THAT ARE HURTING YOUR WORKOUT

OUR OURGLOBAL GLOBA

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00, p.n.Peje, 30.000, Kosovo. Peje, Kosovo. bitagroup.com .com 03

EDITORIAL Health: Time for Change It is time to make a decision, which will be our health promotion strategy! Instilling a healthy lifestyle is crucial in this age when people are not very active and are lured to the couch or computer’s table. Reverting to a healthier lifestyle, could very well start with every fork we put into our mouths. If we take time to consider what it is that we are feeding our bodies and how we truly feel after we eat a few of the mouth-watering dishes that yes, taste nice, but in fact do us no good, we could possibly take steps to change what we eat and how we eat. We know the transition period can be a difficult one because it requires a new approach to life. We are creatures of habit after all. Is not only food we need to care about. Another important component to being healthy is to be hydrated so our organism can function properly. While we hold strong that water is the most essential nutrient for the body, we know that water is not the only supplement our bodies need. So beyond water we need to think about which nutrients should be consumed as close to their natural state as possible to ensure that you get all the potential health benefits. So we have presented a healthier option for people who want to wean themselves off of sugar-sweetened beverages because at the end of the day, we are not sweating out sugar, so it is ideal to put what we’ve lost back into our bodies. We have facilitated this issue for you by offering you even more than just water, to get a far more diverse array from what you can eat. If you can't change your diet the best thing to do is to drink natural water and get vitamins from a good source in liquid form so you also hydrate and take supplements. The implied mission behind our boosted waters is that drinking them can give you more of what’s good for your body, because if plain water is good for you, then water enhanced with vitamins and supplements is even healthier! Even if you can't change your diet because of medical reasons, convenience or availability, a wide range of vitamin supplements are available in our enhanced water. So, now you know the answer to the question how can you get the right kinds of nutrients and vitamins? - The best thing to do is to drink regular water and get vitamins from a good source. Having a healthy lifestyle also makes the life become more enjoyable and the most important thing is a way to keep our body in good condition in order to accomplish day-to-day tasks. A healthy lifestyle doesn’t happen overnight. With the right amount of time, a diet heavy with whole foods, plenty of greens, plenty of water and regular exercise can ultimately be a great start for a lifelong journey to a healthier lifestyle, because being healthy is lifelong endeavor. Sincerely, Granit Gruda Operations Director, Bibita Group

CONTENTS CONTENTS October,October, 2018 2018

INTERNATIONAL INTERNATIONAL FAIRS FAIRS - GULFOOD - GULFOOD 20 Mirusha 20 Mirusha waterfalls waterfalls 44 Radoniqi 44 Radoniqi Lake Lake 60 Sharri 60 Mountains Sharri Mountains

SUCCESS SUCCESS STORIES STORIES

40 Elvana 40 Shala Elvana Shala 48 Melos 48 Nallbani Melos Nallbani 52 Art 52 de Suisse Art de Suisse

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SUNNI FITNESS SUNNI FITNESS BEAUTIFUL BEAUTIFUL AND AND POWERFUL POWERFUL

3232

INTERVIEW INTERVIEW WITH WITH MARIGONA MARIGONA SHAQIRISHAQIRI PERSONAL PERSONAL TRAINERTRAINER

08 08

PARK OFPARK ADVENTURES OF ADVENTURES RANCH PEJE RANCH PEJE

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SOMESOME FITNESS FITNESS HABITS HABITS THAT THAT ARE ARE HURTING HURTING YOURYOUR WORKOUT WORKOUT

LIFESTYLE LIFESTYLE 38 10 38 ways10toways stay to fit stay on vacation fit on vacation 39 Drinking 39 Drinking water atwater the correct at the correct time time 58 7 books 58 7 that books willthat make willyou make healthier, you healthier, happierhappier and more andproductive more productive this summer this summer 07

PARK PARKOFOFADVENTURES ADVENTURES “RANCH” “RANCH”PEJE PEJE You can ask what the ask Parkwhat of Adventures. nothingThere's like a day at thelike Adventure ParkAdventure in Ranch Park Resortinwhich locatedwhich in theis beautiful of the town in of Pejëthe/ town in Pejë / Youiscan is the Park ofThere's Adventures. nothing a day at the RanchisResort located inmountains the beautiful mountains Zatra with 750Zatra m height level above and overlooking picturesquethe town of Pejë. Come andCome experience the experience "tree adventure" alone or with friends, or groups. withabove 750 mseaheight sea level andtheoverlooking picturesque town visit of Pejë. visit and the "tree adventure" alone orfamily, with friends, family, or groups. Allowed ages from sevenages andfrom older.seven You and will older. see a range of platforms trees joined by trees cables, beams, wire ropes ropes and to form bridges. Each a represents a Allowed You will see a rangeinoftheplatforms in the joined by ropes cables,and beams, wirethe ropes to form thebridge bridges.represents Each bridge different challenge to gochallenge up to thetonext A series of bridges forming "air streams" the pathacross near the different go platform. up to the next platform. A series of bridges formingacross "air streams" theforest. path near the forest.

All you have toAll doyou is select "beginners" (easier and closer to the and advanced (the mostpaths challenging). haveone to doof istheselect one of the "beginners" (easier andground), closer tomiddle the ground), middle paths and advanced (the most challenging). People who likePeople protagonists Tarzan, Mogli theMogli Bookfrom of Jungle or climbing trees love this All you have toAll doyou is select "challenging who likelikeprotagonists like from Tarzan, the Book of Jungle or will climbing treesadventure. will love this adventure. haveone to doof istheselect one of thepaths" "challenging paths" (easier and closer to the and advanced (the mostpaths challenging). (easier andground), closer tomiddle the ground), middle paths and advanced (the most challenging). You will get fullYou instructions our instructors for instructors safety beforeforclimbing. Our climbing. double-link attachment system, "alwayssystem, locked","always helps you keephelps the sticky stickthe attached theattached to the will get fullfrom instructions from our safety before Our double-link attachment locked", you keep sticky tostick safety line. safety line.

The adventure The parkadventure in Peja is made of 3isropeways, wire ropea base and awire largerope group It is a sports of various ropeofelements park inupPeja made up ofa base 3 ropeways, andswing a large(Giant groupSwing).Rope swing (Gianttrack: Swing).Rope track:object It is aconsisting sports object consisting various rope elements made of synthetic, natural or steelnatural ropes, beams, other components. elementsThese are suspended the ground on the pillars, and on theirpillars, completion madesynthetic, of synthetic, synthetic, or steeltrunks ropes, and beams, trunks and otherThese components. elements above are suspended above ground and their completion simulates the challenges everyone must face. must face. simulates that the challenges that everyone Currently the rope paths the are mainly usedareas mainly a way toused spend being active. an unforgettable exciting experience for children Thanks to the Thanks to the Currently rope paths as aleisure way totime spend leisure timeThey beingoffer active. They offer anand unforgettable and exciting experienceandforadults. children and adults. special environment attractive solutions to challenges, paths serverope as apaths tool toserve provide students with an opportunity personal andforsocial growth, partgrowth, of comprehenspecialand environment and attractive solutionsrope to challenges, as a tool to provide students with anforopportunity personal and associal as part of comprehe sive programs insivenature with in friends evenfriends for therapeutic purposes. programs natureorwith or even for therapeutic purposes.

ZIP LINE is a ZIP sliding cableis that is now partthat of the standard with ropespaths andwith adventure parks.adventure It features the departure with anstation initial mechanism of deductions LINE a sliding cable is now part ofpaths the standard ropes and parks. It featuresstation the departure with an initial mechanism of deductions station, appropriate cable to move through, a reliable magnetic brakesmagnetic made specifically for specifically climbing with andwith accessories for hikers. station, appropriate cable to move through, a reliable brakes made for cables climbing cables and accessories for hikers. BIG SWING isBIG an ingenious that candevice make almost cry. On the ground, participants two related strained steel cable in the form of the letter V. of Thethesoletter prepared, SWING isdevice an ingenious that caneveryone make almost everyone cry. On the ground,in participants in two related strained steel cable in the form V. The so prepare using a winch they up towithdraw a height of so that around both steel cablesboth remain Then strained. a staff member winchfrees and the theywinch are released usingwithdraw a winch they up18 to meters, a heightwhile of 18moving meters, around while moving so that steelstrained. cables remain Then afrees staffthe member and they are releas in a soft fluctuating motion. in a soft fluctuating motion.

SAY YES TO NEW

ADVENTURES

The Adventure Park is a vivid idea of the Alpine Ranch House, carefully thought out and planned by other world-class models that have experience in this entertainment field, and has been implemented by leaders in the field of rocket activities "Project Outdoor, s.r.o." in the Czech Republic and Central and Eastern Europe. In all ropeways operated by Project Outdoor SAFETY IS PRIORITY NO. 1 • Our instructors are trained professionally by PROJECT OUTDOOR teams who use the MEYS accredited method. • The construction of the Adventure Park in Peja is in compliance with the ACCT standards and the norms EN 15567-1: 2008 (The small stickers also comply with the standards for the children's camp EN 1176-1).

WORK FILLS YOUR POCKETS, BUT ADVENTURE FILLS YOUR SOUL. 11

SOME SOME FITNESS FITNESS HABITS HABITS THATTHAT ARE ARE HURTING HURTING YOUR YOUR WORKOUT WORKOUT is too low, yourisbody too low, extracts yourglycogen body extracts from glycogen the from the Badform Formis off. Your form is off. All too often, All too achieving often, achieving a fitness a fitness1. Bad Form- 1.Your muscle tissues once muscle it runs tissues out once of available it runs out glycogen. of available glycogen. Many people don’t Many understand people don’t the understand importance the of importance of goal feels next goal feels to impossible. next to impossible. You You In other words,Inyou other losewords, muscles. youSo, losewemuscles. recommend So, we recommend posture. This might posture. be due Thistomight bad guidance, be due to not bad guidance, not work out hard, work but out hard, you can buthardly you can hardly you eat foods such you as eatbanana, foods such berries, as banana, and low-calorie berries, and low-calorie asking for advice, asking or being for advice, new inorthe being gym.Whatever new in the gym.Whatever see any results. see anyWhy? results. TheWhy? truth The is truthit isis, exercisingitinis,theexercising yogurtto45 minutes yogurt before 45 minutes exercising. before exercising. wrong way in the canwrong be dangerous way cantobe dangerous muscles, jointsand andeven muscles, minimize and even the effect minimize the effect that working thatout working isn't enough out isn'ttoenough your to joints andyour Too Much Cardio 3. Too Much Cardio of your workout. of your Make workout. sure you Make learn the sure right you learn form the right3.form outrun badoutrun habits.bad Nohabits. matterNo howmatter how Cardio can burnCardio a lot of cancalories, burn a but lot ofoverdoing calories, itbutcanoverdoing it can from a certifiedfrom instructor a certified or expert instructor from or theexpert get-go.from the get-go. much hardmuch workhard you work put in,you badput in, bad strength, minimize causestrength, muscle atrophy, cause muscle and even atrophy, and even Bad habits can Bad be difficult habits can to get be difficult rid of later to get in the rid of later inminimize the habits canhabits make can achieving make achieving your yourgame. game. lead to fat-loss lead plateaus. to fat-loss And, plateaus. if you're on And, a strict if you're diet on a strict diet plan and combine plan it and with combine an overdose it with of an cardio, overdose it of cardio, it fitness goals fitness tougher goalsand tougher also affect and also affect can take a toll on can your take muscles. a toll on The your American muscles. The American 2. You're exercising 2. You're on an exercising empty stomach. on an empty stomach. your healthyour in the health longinterm. the long Here term. Here College of Sports College Medicine of Sports suggests Medicine adults suggests get at least adults get at least Most experts recommend Most expertsfilling recommend the stomach fillingbefore the stomach before are some traps are some that traps can ruin thatyour can ruin your performing exercises. performing What’sexercises. more, you What’s needmore, to getyou a need to150getminutes a of150 moderate-intensity minutes of moderate-intensity exercise every exercise every workout: workout: small amount ofsmall glucose amount before of your glucose workout before toyour workout week. to Instead ofweek. focusing Instead tooofmuch focusing on cardio, too much aim on cardio, aim avoid dizzinessavoid and weakness. dizziness When and weakness. your blood When sugar your blood forsugar plenty of strength for plenty training, of strength and consider training, and consider fine-tuning yourfine-tuning diet plan every your diet nowplan and every then now and then

4. Starving or 4. Eating the Wrong Food. Water Water bodykeeps moving yourand bodyadequately moving and fueled adequately fueled Starving or Eating the Wrong Food. Not to mentionNot sleep to helps mention mitigate sleep stress, helps mitigate which instress, which in keeps your Too many people skipping can help meals can during so you workouts, need a ton so you of itneed to keep a tononof it to keep on Toothink manythat people thinkmeals that skipping turn help reduces cortisol turn reduces levels that cortisol are responsible levels that are for responsibleduring for workouts, them lose weight, butlose that’s far from shouldtrue. Youbalancing going, before, and after during, your workouts. and after your workouts. them weight, but true. that’sYou far from should testosterone balancingandtestosterone HGH production and HGH to production going, to before, during, know that starvation will not help you to Greatist, According you'll to Greatist, need at least you'lloneneed at least one know that starvation willlose notexcess help you lose excess metabolize fat. metabolize All that's tofat. sayAllthatthat's youtoshould say that aimyou shouldAccording aim pounds, becausepounds, it can only leadityou health water20-ounce bottle forwater activities bottleunder for activities 60 under 60 because cantoonly leadissues. you to healthtoissues. get 6-8 hourstoofgetsleep, 6-8 hours thoughofthat sleep,number thoughis that number20-ounce is So, your diet should consist of the right andofhealthy minutes. Manyminutes. gyms sellMany watergyms bottles, sellbut water justbottles, in but just in So, your diet should consist the right and healthy customizable forcustomizable everyone. for everyone. foods. You mustfoods. avoidYou refined processed case, bring yourcase, ownbring reusable yourwater own bottle reusablein water order bottle to in order to mustoravoid refinedfoods! or processed foods! What’s more, you needmore, to eatyou afterneed working fill up and keepfillit up moving. and keep it moving. What’s to eatout. after working out. 6. Not drinking 6. enough Not drinking water.enough water. Otherwise, yourOtherwise, body breaks yourdown bodymuscles breaks into down muscles into In life, there areInfew life,answers there arequite fewasanswers reliablequite as this: as reliable as this: amino acids to amino convertacids intotoglucose. convert into glucose. drink more water. drink When moreallwater. else fails, When justalldrink else fails, morejust drinkExtra morewater likeExtra DUM water DUM likeFitness DUM water DUMhelps Fitness us water helps us water. This advice water. is never This advice more necessary is never more than necessary when thaneatwhen less by making eat less us feel by making full, andusit feel mayfull, alsoand boost it may also boost 5. You don't get sleep. exercising. exercising. metabolism. DUM metabolism. DUM Fitness DUM water DUMhelps Fitness us water helps us 5. enough You don't get enough sleep. Healthy and strong sleepand allows your muscles dissolve fats anddissolve solublefats fiber. and soluble fiber. Healthy strong sleep allowstoyour muscles to recover. If you recover. don’t getIfadequate you don’tsleep, get adequate you can’tsleep, you can’t exercise to the full exercise intensity; to theyou full will intensity; feel as you if thewill feel as if the workout is at full workout intensity, is atbut fullit's intensity, only anbut illusion. it's only an illusion.

INTERNATIONAL INTERNATIONAL FAIR - GULFOOD FAIR - GULFOOD Gulfood is by far one of theGulfood most eagerly is by far awaited one of the most eagerly awaited events at Dubai World Trade events Centre. at Dubai It is the World largest Trade Centre. It is the largest annual food and beverage exhibition annual food of and its kind. beverage It exhibition of its kind. It brings together not only mouth-watering brings togethernew not only mouth-watering new concepts to the table, but the concepts entire industry to the table, thatbut the entire industry that feeds the insatiable needs offeeds the $5 thetrillion insatiable global needs of the $5 trillion global market. Gulfood Show is the market. largestGulfood food trade Show event is the largest food trade event in the Middle East bringinginfood’s the Middle top manufacturers, East bringing food’s top manufacturers, buyers,and thought leadersbuyers,and from 5 continents thought leaders from 5 continents together under one roof fortogether five days.under one roof for five days. Over 22 glorious years, theOver exhibition 22 glorious has grown years,tothe exhibition has grown to promote F&B trade between promote more than F&B120 trade between more than 120 countries, enabling 5,000 providers countries,ofenabling raw materials 5,000 providers of raw materials and ingredients to showcaseand wares ingredients that are shaping to showcase wares that are shaping the future of food and beverage the future consumption of food and beverage consumption worldwide. It is here that professionals, worldwide. Itbrands is hereand that professionals, brands and businesses come to stay abreast businesses of current comefads, to stay meetabreast of current fads, meet with competitive suppliers with and gain competitive real-timesuppliers and gain real-time knowledge of industry pricing knowledge and forthcoming of industry pricing and forthcoming trends. trends. Over the 5-day event in 2017, Overanthe astronomical 5-day event in 2017, an astronomical 95,000 visitors were given a95,000 taste ofvisitors speciality werefoods, given a taste of speciality foods, gourmet flavours, exotic ingredients, gourmet flavours, as well asexotic the ingredients, as well as the latest in equipment and technology. latest in equipment Highlighted and technology. Highlighted features at the event included features the Emirates at the event Salonincluded the Emirates Salon Culinaire where over 1,300Culinaire young chefs where competed over 1,300 to young chefs competed to become the cooking stars ofbecome the future. the cooking stars of the future. In conjunction to the event,InThe conjunction Gulfood Conference to the event, The Gulfood Conference heard industry leaders sharing heard valuable industry insights leadersonsharing valuable insights on priority topics such as Halalpriority food, food topicsscience such asandHalal food, food science and manufacturing, global foodmanufacturing, security and public global food security and public health. Innovation is the keyhealth. themeInnovation for this edition is the key theme for this edition and exhibitors and visitors and will exhibitors have opportunity and visitors to will have opportunity to view large number of truly view innovative large number productsofthat truly innovative products that will set trends for the years will ahead. set trends for the years ahead. Whether seeking to tap intoWhether a new market, seekingconnect to tap into a new market, connect with suppliers, or gain insider withknowledge suppliers, into or gain the insider knowledge into the food market, Gulfood Exhibition food market, is a compulsory Gulfood Exhibition is a compulsory event for anyone on this field. event for anyone on this field. Gulfood Manufacturing represents Gulfoodthe Manufacturing future of foodrepresents the future of food and beverage production. and beverage production. As someone who runs a food As production someone who plant, runsthis a food is production plant, this is what you stand to gain by visiting: what you stand to gain by visiting: Strengthen your productionStrengthen capabilitiesyour production capabilities Get facetime with 1,600 global Get facetime companies with from 1,600 global companies from across the GCC and Africaacross the GCC and Africa Meet the professionals whoMeet will solve the professionals your who will solve your equipment, service and support equipment, problems. service Testand newsupport problems. Test new ingredients that will keep your ingredients customers thathappy will keep See your customers happy See which technology you can upgrade which technology with. Findyou can upgrade with. Find budget-friendly F&B processing budget-friendly solutions. F&B Cut costs, processing solutions. Cut costs, make way for profits. Touchmake and way feel the for profits. power ofTouch and feel the power of innovation. Meet the great innovation. minds behind Meet thethe world’s great minds behind the world’s leading production facilitiesleading Network production with investors facilities Network with investors and find your next big business and find opportunity. your next big business opportunity. 14

At Gulfood Fitness"we Following a record 2017 edition Following that welcomed a record 2017 in edition that Exhibitors welcomed andinvisitors alikeExhibitors can discover andnew visitors alike can discover new 2016 "DUM DUM At Gulfood 2016are "DUM DUM Fitness"we are category: Best new in the category: Best new excess of 97,000 visitors across excess1 million of 97,000 square visitors feetacross 1 million productssquare and suppliers; feet unveil products new business and suppliers; unveil newnominated business as finalist in thenominated as finalist functional food or drink infunctional the presence of or 5000 of exhibition space, Gulfoodof -exhibition the world’sspace, largestGulfood - theopportunities; world’s largestfi nd solutions opportunities; to new and evolving fi nd solutions to new and evolving food drink in the presence of 5000 participants from 100 countries of the world. A year annual food event is placingannual innovation food event at theisheart placing innovation global atchallenges the heartand stay up global to date challenges with theand latest stay up to date with the latest participants from 100 countries of the world. A year latervaried withsectors the same productlater “DUM Fitness" of its 23rd edition. More than of its120 23rd national edition.pavilions, More than 120trends national inconsumer pavilions,behaviour trends across inconsumer varied sectors behaviour across withDUM the same product “DUM DUM Fitness" we won two Innovation Awards: and at least 97,000 attendees, andare at all leastset97,000 to share, attendees, are such all setastoBeverages; share, Dairy;Fats such & asOils; Beverages; Health,Dairy;Fats & Oils; Health, we won two Innovation Awards: 1.Best&soft drink learn and expand their businesses learn and at the expand DubaiWorld their businesses Wellness at the DubaiWorld & Free-From; Pulses, Wellness Grains& &Free-From; Pulses, Grains 1.Best soft drink 2.Bestand packaging Trade Centre. Gulfood brings Trade together Centre.a series Gulfood of brings together Cereals;Meat a series of& Poultry; Power Cereals;Meat Brands and & Poultry; World Power Brands World design. 2.Best packaging design. Food will ve be days. The Bibita exhibition offers great This opportunities exhibitionfor offers thosegreat opportunities for those insights and activities to help insights the global and activities F&B to help the global F&Bbe featured over these Food fiwill featured over these fiThis ve days. The Bibita Groupdecisions. has been a participant for 5has years in athis fair. for 5who to expand whocorner want toofexpand the world by selling corner of the world community to make informed community businesstodecisions. make informed business Group been participant yearswant in this fair. by selling In each year we have had different we thinkand that is the right andplace we think for any thatcompany is the right place for any company In each experiences year we haveand had differentand experiences new experiences in sales andnew cooperation which aims which aims at global markets. experienceswith in sales and cooperation withat global markets. different companies arounddifferent the world. companies around the world. 15

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SUNNI FITNESS BEAUTIFUL AND POWERFUL Although fitness is my profession now, it once was not! In 2016 SunniFitness was born! Fitness has not always been my profession but out of great leadership and my desire to create the life I wanted I took the leap of faith to create SunniFitness. I first began training my athletes by using the same formula instilled in me from my great Mentor Todd Rogers of Team ODF. As a trainer, it goes beyond training my athletes for first place on the fitness stage, but first place for their own stage of life. I meet my athletes where they are and take them where they see themselves. I am currently training 12 athletes that range from doctors, flight attendants, stay at moms, engineers, public relations specialist. SunniFitness guides These everyday women to their optimal health And fitness level. Although I am proud, honored, and humbled to have Paid Pros and multiple athletes placing in the Top 5 who represent SunniFitness in the fitness industry, it is more than just that! It is more than transforming the body, there’s also a mental, emotional, and spiritual change that goes along with it. It’s what my athletes become in the process and the strength they build to empower themselves. I choose to be healthy and to stay in shape. This is my lifestyle. This is my truth style. The human body is TRUTH, It can only produce what I give it-physically, nutritionally, and mentally. I want to feel and look a certain way and that comes with a certain type of lifestyle. This lifestyle ranges from structured eating and specific goal oriented training. It is a choice that requires daily action to reach your goals. It is amazing to me to see what your body becomes with the appropriate diet and training. Let SunniFitness take you there. What you take into your mind and body makes a difference from the inside out. In other words, how you feel inside reflects your overall appearance outside. The process may be rough, but the results are worth it! I love to see the body change with my unique diet and exercise plan. It is amazing to me what the body has the ability to become. My different combinations of movements to shock the body keeps the training from being stale and stagnate. No one likes boring workouts. Therefore, I keep it spicy. I like bursts of energy movements which the body responds well to the anaerobic training. When you make a decision to begin your fitness journey and let your goals be the focus, the results will follow. Your obstacles may be there, but they are not in the forefront of your journey! THE WORK IS! The more the athlete is consistent, the lesser the problems become or exist. It is a mindset so know what your ‘WHY’ is. Use it as a reference to keep you focused. Make sure ‘Your WHY’ is bigger than you giving up. Any size and shape can be healthy and sculpted with the right diet and specific training. Training allows the body to function properly, add endurance, and flexibility. Training adds more years to your life and warrants away disease. To be healthy is a responsibility that is just as important as your daily activities. I often hear women say I would like to train but I do not want to look like a man. Ladies! Do I look like a man? Please do not let that be the reason that you do not start your fitness journey. Ladies we want that confidence that turns heads. The fitness world chose me and I am grateful for my calling. Seeing my client’s results is my real motivation. When they are happy, they share. Their results speak volumes and it allows others to be motivated to start on their fitness journey. I create winners! My motto is Consistency equals Results. In order to get the results you want, you must maintain consistency and discipline. You first need to set a goal that includes you making a decision, then set a schedule, and see it through. Trust me, the results will follow. I am sure you have tried this workout thing before...but have you have to be committed to the process, NO MATTER WHAT- is what gets you results. As a mommy my children are my world! the driving force to my legacy. No matter the life or profession my humans choose they need to see consistency, action taken daily, hard work, belief, commitment, persistence, dedication, and discipline. One of the biggest challenges I have faced being a fit mom is not so much the fitness and mothering, but more the pressure to model the correct behavior for my humans. I have to remember that my humans are watching me in all areas of my life and I must see all of my goals through. No matter the life or profession my humans choose they need to see consistency, action taken daily, hard work, belief, commitment, persistence, dedication, and discipline. When I fall, it is vital that they witness me getting backup. My children see me as the first example of how to deal with life's obstacles. At times, I might feel tired or stressed, but balance is key. I also believe that you have to embrace the challenges in life and know that they shape you into who you are meant to be. The main objective is not to break, but keep moving forward! My schedule seems busy as ever. If I think about it going forward, I would tire myself out. So instead, I just do it, then look, back to see what I accomplished. Knowing what needs to be done and doing it, is much better than thinking how much stuff I have to do. All of it is an opportunity. What a day looks like as Sunni: the mom, the athlete/trainer, and the entrepreneur: 4:30 AM I start my day. Live at 5 AM training session with my athletes. 6:45-7: 45AM cardio and hit the sauna for myself. 8: 15AM I drop my daughter off at school and then I step into my cryo treatment @SiennaCryo right up the street from her school. 9 AM-12PM training my athletes. 1PM I head to the lab with TEAM ODF Then home get to rest a moment before preparing dinner before picking up my children, and training my live at 5pm crew. 8PM, I return home to fellowship with my children, shower, pray and then head to bed. You must have a thirst for your health… your life depends on it. As a mother of two, “I’m the hardest working woman and mom and they need to see what greatness is and how it is developed. They see me day in and day out working hard, crying blood, sweat, and tears. But with hard work comes reward.” 18

The Mirusha waterfalls are a series of waterfalls found in the Mirusha Park, in central Kosovo.The waterfalls have, over time, created canyons and caves, which are famous throughout the country. The river has carved a 10 kilometres (6 mi) canyon and created 13 lakes with waterfalls between them. The waterfalls are one of the most visited attractions of the area and people often swim there. The walls around the waterfalls are white in colour, whereas the water from the Mirusha river is brown. The waterfall's caves are also popular for visitors. The highest waterfall, between the sixth and seventh lake, is 22 metres (72 ft) high. 20

Photo: Shkelzen Rexha

Bratislava Bratislava - is in southwestern - is in southwestern Slovakia, occupying Slovakia,both occupying banks of both thebanks RiverofDanube the River andDanube the left and the left bank of the bank RiverofMorava. the River Bordering Morava.Austria Bordering and Austria Hungary, andit Hungary, is the onlyitnational is the only capital national capital that bordersthat twoborders sovereign twostates. sovereign Bratislava states.isBratislava the capitaliscity the ofcapital Slovakia. city ofIt has Slovakia. a It has a population of population approximately of approximately 420,000 inhabitants, 420,000 inhabitants, but it is estimated but it isthat estimated over 500,000 that over 500,000 people live inpeople the city. liveBratislava in the city.isBratislava the biggestis city the biggest in Slovakia city and in Slovakia administrative, and administrative, cultural andcultural economic andcentre economic of thecentre country. of the Other country. namesOther of Bratislava names ofareBratislava Pozsony are in Pozsony in Hungarian and Hungarian Pressburg andinPressburg German. in German.

Facts about FactsBratislava: about Bratislava: • Bratislava •isBratislava the only one is the European only onecapital European city, capital which borders city, which withborders two other with two other countries - countries Hungary and - Hungary Austria.and Austria. •Bratislava and •Bratislava Vienna and are the Vienna closest are two the closest capitalstwo in Europe capitals-inonly Europe 60km- far onlyaway 60km far away from each other. from each other. •Petrzalka - •Petrzalka the largest -borough the largest of borough Bratislavaof- isBratislava the most- densely is the most populated densely residential populated residential district in Central district Europe. in Central Europe. •A cycling bridge •A cycling connecting bridge Austria connecting and Austria Bratislava andshould Bratislava haveshould been named have been afternamed after Chuck Norris, Chuck but Norris, officials but rejected officials thisrejected name and thisnamed name and it a "Bridge named itofaFreedom" "Bridge of Freedom" •Bratislava is•Bratislava probably the is probably only citythe in only the world, city inwhere the world, you can where haveyou a lunch can have in aaUFO. lunch in a UFO.

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Bona company Bona was established in 1996 as a in 1996 as a company was established confectionery importer and distributor and distributor since confectionery importer and and since then, Bona has then, built aBona stablehasand solid position theposition on the built a stable andonsolid Slovak and Czech market. Slovak and Czech market. The policy of our to work with ishigh Thecompany policy ofisour company to work with high quality, unique,quality, interesting and interesting healthy products. unique, and healthy products. Bona’s reputation is earned by ourisconduct: Bona’s reputation earned bywhat our we conduct: what we say and, more important, whatimportant, we do; thewhat products say and, more we do; the products we make; the services we provide; andwetheprovide; way weand act the way we act we make; the services and treat others.and As treat conscientious and citizens and others. Ascitizens conscientious employees, we want to do what is right. Bona, employees, we want to doFor what is right. For Bona, this is the only way do only business. conduct ourTo conduct our this istothe way To to do business. business with integrity a lawful and in responsible businessinwith integrity a lawful and responsible manner, we havemanner, to be alert to situations we have to be alertthatto pose situations that pose ethical questions. We need to haveWea good ethical questions. need to have a good understanding of our Values and the laws understanding of our Valuesthatandarethe laws that are pertinent to thepertinent work we to dothe andwork the decisions we do andwethe decisions we make. And, most important, we must use good make. And, most important, we must use good judgment in deciding whatincourse of action is mostof action is most judgment deciding what course appropriate. appropriate. There are a ton There of popular up yourways health, are a ways ton oftopopular to up your health, like trendy superfoods, supplements even like trendy superfoods,andsupplements and even personalized vitamin regimens. One regimens. way to getOne yourway to get your personalized vitamin nutrients that wenutrients haven’t that seen we a ton of before? haven’t seen a ton of before? Drinkable products. Drinkable products. Since 2014, we Since started2014, to cooperate BIBITA with BIBITA we startedwith to cooperate company as their exclusiveasbrand representative the company their exclusive brandofrepresentative of the Slovak and Czech market. Slovak and Czech market. Since the cooperation with BIBITA, we have Since the cooperation with BIBITA, we have significantly increased the offer of the the beverages significantly increased offer ofinthe beverages in our products portfolio. Therefore, afterTherefore, 4 years longafter 4 years long our products portfolio. business relationship, can concludewethat businesswerelationship, canour conclude that our cooperation andcooperation steps we took, andwere stepssuccessful. we took, were successful. DUM DUM FITTNES WATER is beingWATER carried isand DUM DUM FITTNES being carried and offered in the interesting like grocery chains offered in places the interesting places like grocery chains (FRESH,TERNO), gas stations gas stations (FRESH,TERNO), (SHELL,SLOVNAFT), in the more independant (SHELL,SLOVNAFT), in the more independant shops, by the wholesale, couse, inand theofgyms. shops, byand the of wholesale, couse, in the gyms.

Termal pensionTermal is located in a small bath intown in Slovakia Bojnice close toBojnice Prievidza citytoinPrievidza a direct city in a direct pension is located a small bath town in Slovakia close neighbourhoodneighbourhood of Bojnice spa and with a spa possibility to ausepossibility various relaxing and sparelaxing services.and spa services. of Bojnice and with to use various Accommodation in Bojnice has been provided sinceprovided 2007, while there waswhile a complete reconstruction Accommodation in Bojnice has been since 2007, there was a complete reconstruction of our pension ofinour 2015. The pension 9 double-bed 7 double-bed with rooms with pension in 2015.includes The pension includesrooms, 9 double-bed rooms,rooms 7 double-bed possibility of anpossibility extra bed,of4 an apartments 1 double-bed room with applicable facilities. extra bed,and 4 apartments andbarrier-free 1 double-bed barrier-free room with applicable facilities. Total capacity ofTotal pension represents 46 persons without extra beds. All rooms are equipped TV, capacity of pension represents 46 persons without extra beds. All roomswith are equipped with TV, free Wi-Fi, en suite bathroom withbathroom shower cabin, Apartments consist of independent free Wi-Fi, en suite withWC. shower cabin, WC. Apartments consist ofbedroom, independent bedroom, living room andliving bathroom shower cabin, luxe cabin, apartment has bathroom with equipped a bath. with a bath. room with and bathroom withDe shower De luxe apartmentequipped has bathroom Accommodation part of the pension social includes room which be used by can our be guests Accommodation part includes of the pension socialcanroom which usedanytime. by our guests anytime. Pension also includes roombreakfast where breakfast is served for ouris accommodated guests in form of Pensionbreakfast also includes room where breakfast served for our accommodated guests in form of buffet meals. The room is used various seminars and training maximum of 30 persons. This buffet meals. Theforroom is used for various seminarsforand training for maximum of 30 persons. This room is equipped withis equipped air conditions data projector. room with and air conditions and data projector. The pension hasThe its pension own restaurant whichrestaurant is open during whole day. the whole day. has its own which istheopen during There are two parking andparking own park summer and lakehouses and lake There arelotstwo lots with and own parkhouses with summer available for ouravailable guests. for our guests. Contact: Penzión TERMAL, Kúpeľná 8, 972Kúpeľná 01 Bojnice, Slovak RepublicSlovak Republic Contact: Penzión TERMAL, 8, 972 01 Bojnice, E-mail: info@penziontermal.sk E-mail: info@penziontermal.sk Tel.: +421 949 Tel.: 112 675 +421 949 112 675 Tel.: +421 905 Tel.: 452 449 +421 905 452 449 http://www.penziontermal.sk/info-en http://www.penziontermal.sk/info-en 25

FITFIT FACT FACT Muscle Muscle burnsburns more more calories calories than than fat. Weight-training fat. Weight-training just two justtimes two times per week per week can help can you helpbuild you build lean lean muscle muscle mass mass and help and you helpburn you burn more more calories. calories. Source: Source: MindBodyGreen.com MindBodyGreen.com

ADVICE ADVICE FROM FROM THE THE CHAMP CHAMP ZEE “SHREDDED ZEE “SHREDDED DIESEL” DIESEL” 5 Simple 5 Simple Steps Steps To An ToAmazing An Amazing Workout Workout You must fall inYou lovemust withfallyour Beastwith training buildtraining your dream Beast TheBeast gymbody! is yourThe second at the gymand youatwill of your mind.body and mind. in love your to Beast to build yourbody! dream gym ishome, your and second home, thepush gymthe youlimits will push thebody limitsand of your You are not in the to flirt, speaktoabout dayabout or to your play on need to take of every secondofyou aresecond at the gym to maximize muscle andyour muscle and Yougym are not in thetogym flirt, toyour speak dayyour or tophone. play onYou your phone. Youadvantage need to take advantage every you are at the gymyour to maximize strength gains. strength Always step inside of the ready to train heartyour out!Beast Hereheart are 5out! tipsHere to prepare you to forprepare a Beastyou training gains. Always stepgym inside of the gymyour readyBeast to train are 5 tips for a session: Beast training session:

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Because Why? duringBecause your workout, body’s your body’s It is water that Itwill is water help your that Beast will help muscles your build Beast the muscles build the is yourmatters matters focus onis sculpting your focuseach on sculpting and every each and every during your workout, need to have sugar and your muscles strength to liftthey ironneed like toa warrior! lift iron like a warrior! muscle to perfection! muscle to perfection! needistohigher, have sugar is higher, andcount your musclesstrength count they need on carbs as fuel.onYou canaschoose twocan fruits, a couple carbs fuel. You choose two fruits, a couple of rice cakes, orofanrice energy take abar. stimulant #3 Clothed To#3 Battle: Clothed DressToyourself Battle: for Dress comfort. yourself for comfort. #5 Intense Focus: #5 Intense You need Focus: to psyche You need yourself to psyche up to yourself up to cakes,bar. or Also an energy Also take a stimulant right before youright trainbefore for anyou extra boost This will allow This you to willtrain allowwith youfull to Beast train with intensity. full Beast intensity. gain intense Beast gainfocus intense in order Beast to focus pushinyourself order totopush yourself to train for of an Beast extra boost of Beast energy – a cup energy of coffee– awill job.will Anddobecause Wear comfortable Wearclothes comfortable that willclothes not make that you will not make you new limits. Thenew gymlimits. is as much The gym of aisphysical as much of a physical cupdoofthe coffee the job. And because of the tryptophan-serotonin connection in the brain, in theitch, that are not itch, toothat tightaretonot cuttoo yourtight blood to cut your blood battleground asbattleground it is a mentalasbattleground. it is a mentalThe battleground. only The only of the tryptophan-serotonin connection brain, as well as low blood levels decreasing yourdecreasing your circulation, andcirculation, that are notand toothat baggy are to notgettoocaught baggy to get caught thing on your mind thing should on yourbemind yourshould battle with be your the battle with the as wellsugar as low blood sugar levels focus, carbohydrates important inarehelping yourin helping up up you in theareweights lifting. you Thisare includes lifting. This includesiron. Frustrations iron.andFrustrations anger fromand youranger girlfriend, from your girlfriend, focus, are carbohydrates important yourin the weights body with whatbody it needs haveitenergy. wearing comfortable wearingshoes comfortable as well, asshoes you will as well, be as you will finances be and jobfinances must beandleftjobat must home,beorleft directed at home, or directed withtowhat needs to have energy. placing a great placing amountaofgreat pressure amount on your of pressure feet when on your feettowards when the weights. towardsVisualize the weights. surpassing Visualize the weight surpassing the weight #2 Hydrate: You to always stay hydrated. Your full weights. attention Yourneeds full attention to be on needs to beyou on lifted last week, you lifted focuslast onweek, carvingfocus yourondream carving your dream #2 need Hydrate: You need to always Drink stay hydrated.lifting Drinkweights.lifting water throughout thethroughout day, but more lifting the iron lifting and sculpting the ironyour and sculpting body’s muscles, your body’s muscles, Beast body, andBeast howbody, you will andleave howeverything you will leave youeverything you water the importantly day, but more importantly drink water before, and afterduring you train like ayou train not a fashion on making statement. a fashion statement. have at the gymhave to train at theharder gym tothan train everyone harder else than everyone else drinkduring water before, and after likeon a makingnot Beast! Always carry jug of water to thewith you to the there. there. Beast!a Always carrywith a jugyou of water gym. Muscle tissue 75% water, thuswater, essential #4 Get Into The #4Zone: Get Into Before Thegoing Zone:toBefore the gym, going to the gym, gym.isMuscle tissueand is 75% and thus essential to remain hydrated for allhydrated of your bodily functions. blast some intense, blastloud somemusic intense, to get loudyourself music to intogettheyourself Wrap into the Up: Maximizing Wrap Up:your Maximizing workouts your will not workouts only will not only to remain for all of your bodily functions. Lack of water will in muscle cramps, the feeling zone; which Beastin zone; turn will which empower in turnyou willtoempower lift you tohelp lift you build help a Beast youbody, buildbut a Beast it willbody, helpbut youit will help you Lackresult of water will result in muscle cramps, theBeast feeling of lightheadedness, drop in strengthdrop andinlack of and lack ofheavy weights! heavy Your mind weights! needs Your to mind escapeneeds from toyour escape frombecome your a Beastbecome in youraeveryday Beast in life yourtoo. everyday You willlife too. You will of lightheadedness, strength energy. It is alsoenergy. important to stay hydratedtobecause everyday calm and everyday quietcalm life. You and are quiet getting life. You ready aretogetting ready to your approach approach everyday life yourwith everyday a newlife mindset. with aYou new mindset. You It is also important stay hydrated because when your bodywhen sweats you lose 2% you lose go 2% to battle! Turn go to thebattle! musicTurn loudthe at home musicand loudonat home andwill on have the desire will have to maximize the desirealltoofmaximize the opportuniall of the opportuniyourduring bodyexercise, sweats during exercise, or higher of your body weight on (depending the your gym. drive Youtoneed the gym. to take Youyour needmind to take to your mind to come your ties that ties that way,come and by your doing way,everything and by doing in everything in or higher of your(depending body weight on your the drive to the intensity of your workout). a zone where you a zone welcome wherediscomfort you welcome anddiscomfort pain. and pain. your power to always your power push toyourself alwaystopush newyourself limits. to new limits. intensity of your workout). This is how a Beast This lives, is howand a Beast this islives, howand greatthissuccess is how great success 29

ELDERFLOWER & LEMON FLAVOUR

VIOLET & MANGO FLAVOUR

ZINC plays an essential role in numerous biochemical pathways: organ systems, including the integumentary, gastrointestinal, central nervous system, immune, skeletal, and reproductive systems

MAGNESIUM is an essential mineral involved in more than 600 reactions in your body, including: Energy creation, Protein formation, Gene maintenance, Muscle movements, Nervous system regulation.

JASMINE & PEACH FLAVOUR

ROSE & BERRY FLAVOUR

CALCIUM is an essential mineral for healthy bones, gums, and teeth. Doctors often recommend to take calcium supplements, particularly those who show early signs of bone problems, such as osteoporosis or osteopenia.

SELENIUM is a trace element and mineral that is essential for human life. It is considered as powerful antioxidant, has anti-aging properties, encourages mental detoxification and supports reproductive health.

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