ExtraFit Magazine by ExtraFit Magazine

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FROM THE DESK

I’ve got something to say

Publisher & CEO

Jassim Al Magames

F. Scott Fitzgerald once wrote, “You don’t write because you want to say something; you write because you’ve got something to say.” In exemplifying those words, I would like to “say” something by presenting to you another glaring issue of ExtraFit Magazine.

Founder & Managing Editor

Amjad Vanimal Art Director

Jiji Yohannan Public Relations Manager

Firas Al Dika Marketing Manager

Emmanuel Cruz Business Development Manager

Nadine du Toit Business Development Advisor

Navas Abdulla Operation Assistant

Riel du Toit Contributing Writers

Obi Obadike Natalia Muntean Clark Bartram Amrit Dhaliwal Matt Weik Basheerah Ahmed Emily Zaler Sunaina Hameed Adam Kechil Karen Mullarkey

Lizzie Boo Reshmi Ravi Leah Walczak Chivon John Jamison Hill Scott Keppel Karma Schopp John Carter Alexandra Wilson Steven Benedict

Editorial/Advertising Enquiries

Po Box: 44114, Doha-Qatar Tel: +974 44175930 Fax: +974 44175926 info@extrafitmag.com UAE: Nadine du Toit nadine@extrafitmag.com Kuwait: Reshmi Ravi reshmi@extrafitmag.com USA: Obi Obadike

obi@extrafitmag.com Canada: Amrit Dhaliwal

But what is equally important as having something to say, is having someone to say it to, who appreciates and can use the information being communicated. That’s where you, readers of ExtraFit Magazine come in! After a long puzzlement, negotiation, planning, and scrambling, I write this note with both relief and enthusiasm. I’m relieved that the concept, which started with an informal conversation with my companion Jiji Yohannan, has finally materialized. Among many elements, the overall balance of a healthy person includes physical, psychological, and spiritual well-being. We, at ExtraFit Magazine, are committed to providing you with a wide range of timely and important fitness, health and lifestyle information necessary for you to help you maximize your physical well-being as you want. Remember, information has little value unless it’s applied for a purpose in mind. We not only want to inspire and provide information and guidance to you while you reach your maximum capacity of health and fitness, we hope you share our enthusiasm for health and fitness as well. I hope you enjoy this and future issues, as we have worked and will continue to work hard to provide you with edgy and inspiring pieces. On behalf of Team ExtraFit, I sincerely appreciate the astounding support of contributing writers, columnist and our business associates.

amrit@extrafitmag.com South Africa: Riel du Toit riel@extrafitmag.com

Until next month, happy reading!

India: Sanjana Raturi

sanjana@extrafitmag.com Published by : Qatar Economic Printed by : Galadari Printing & Publishing LLC Website : www.extrafitmag.com

Amjad Vanimal Founder & Managing Editor

ExtraFit is published by Qatar Economic, PO Box: 44114, Doha-Qatar. No part of this publication may be reproduced or copied without the written permission of the Publisher. All rights reserved. Opinions expressed in the magazine do not necessarily represent the views of the publisher and editorial staff.

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CONTENTS

WHATZ UP

Casey Stoner delivered a familiar sight as he opened the MotoGP season with a dominant win under the floodlights in Qatar.

STONER WINS QATAR MOTOGP

BY JAMISON HILL

BY CHIVON JOHN

EXERCISE WITH A PURPOSE

Careless and negligent exercise is one of the most common and often unrecognizable mistakes people make during their recreational activities.

COMMIT TO BE FIT

The most common reason for not working out is a lack of time. “I don’t have time” is really the same as saying ‘I don’t want to make the time’. Making the decision to incorporate fitness and clean eating into your life comes down to one thing: Commitment.

EVENT : ARNOLD SPORTS FESTIVAL 2011

Arnold Schwarzenegger, a man of his word made a promise 23 years ago that upon his retirement he would continue to nourish his love for the sport by way of promoting bodybuilding and fitness as a whole, and that he did, making each year more lavishing than the last leaving memorable experiences and impressions on people’s lives forever.

TIPS FOR PROPER 24 10 GYM ETIQUETTE

BY MATT WEIK

Have you ever been next to a guy using 100+ pound dumbbells who couldn’t control them and after each set had to drop them on the floor next to him? Imagine that dumbbell dropping on your foot—not pretty. Don’t be that guy. Keep reading and make sure you know how to stay in the clear and keep everyone happy at the gym.

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FIT, FUN AND FUNCTIONAL BY KARMA SCHOPP

PROFILE

28 EVANS AMOAKO

OF 38 INTEGRATION MIND, BODY & SPIRIT The benefits of yoga are numerous. It has both preventative and therapeutic benefits such as controlling headaches, stress, anxiety, asthma and many more. Yoga also improves muscle tone and increases your energy, stamina and flexibility. It aids concentration, clears your mind, and helps you become more positive and calm.

BY ALEXANDRA WILSON

LIBBY VILNER

FIT WITH 46 GET NATALIA MUNTEAN BY OBI OBADIKE

52 MODEL OF THE MONTH Libby Vilner is a fun loving, adventure seeking young model making a name for herself in the print modeling industry.

SKIN CARE FOR ATHLETES BY DR. SUNAINA HAMEED, MD

Everyday, millions of men, women and children, participate in sports and sport related activities. Some of the most frequent injuries related to such activities affect the skin. Dr. Sunaina Hameed, MD, explains how to take care of skin in a simple, inexpensive and easy-to-follow routine.

GLAMFIT

58 NEW LAUNCH 73 ASK OBI

BY AMRIT DHALIWAL

80 MMA - ADFC

84 TOP GEAR

Blood and sweat filled Zayed Sports City’s tennis complex, as the third round of Abu Dhabi Fighting Championship featured action-packed fight card with several knock out bouts and much awaited one million Dirham title fight between Shamil Abdurahimov and Marcos Oliveira.

92 MERCEDES BENZ

THE NEW GENERATION C -CLASS

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WHATZ UP

Stoner wins Qatar MotoGP Casey Stoner delivered a familiar sight as he opened the MotoGP season with a dominant win under the floodlights in Qatar. The 2007 world champion has now won the first race of the year on the Losail circuit in four of the last five years and claimed victory on his debut ride for the Repsol Honda team. Defending champion Jorge Lorenzo was 3.440 seconds back in second place with Stonerâ&#x20AC;&#x2122;s teammate Dani Pedrosa rounding out the top three. Third factory Honda rider Andrea Dovizioso was fourth ahead of fellow Italian Marco Simoncelli.

Results Casey Stoner Jorge Lorenzo Dani Pedrosa Andrea Dovizioso Marco Simonchelli Ben Spies

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25 20 16 13 11 10

Valentino Rossi Colin Edwards Nicky Hayden Hiroshi Aoyama Cal Crutchlow Hector Barbera

9 8 7 6 5 4

Karel Abraham Toni Elias Loris Capirossi Randy De Puniet Ă lvaro Bautista

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BRANCH WARREN wins ARNOLD CLASSIC 2011 BRANCH WARREN of the United States won the Arnold Classic bodybuilding competition at the Arnold Sports Festival 2011. A check for $130,000 was presented by Gerard Dente of MHP, a trophy was presented by Brian Cavanaugh of GNC, an Audemars Piquet watch by Rhett Ricart, and a Tony Nowak Original jacket and congratulations from Arnold Schwarzenegger.

DENNIS WOLF of Germany won the Most Entertaining Posing Award and a $10,000 check and trophy presented by Josef Kagerbauer Rich Gaspari and Harry King. Branch Warren of the United States was awarded the Most Muscular Man Trophy presented by Josef Kagerbauer of Joska Crystal. Dennis Wolf of Germany finished second. He received $75,000 presented by Rich Gaspari of Gaspari Nutrition and an Arnold Classic medallion presented by Jay Jacobson of Optimum Nutrition.

VICTOR MARTINEZ of the Dominican Republic placed third and was awarded $50,000 presented by Eric Schwartz of Animal and a medallion by Jaquelyn Kastellic of Bodybuilding.com. Other major prizes awarded in the Arnold Classic were: 4th place:

EVAN CENTOPANI of the United States received $30,000 presented by Jess Kasten of Twinlab and a medallion presented by Brian Yersky of MET-Rx.

5th place:

DEXTER JACKSON of the United States received $15,000 presented by Dave Reisman of Gold’s Gym and a medallion presented by Dave Spafford of Michelob ULTRA. 6th place:

RONNY ROCKEL of Germany received $10,000, presented by Chuck Tennenbaum of Subway and a medallion by Edwin John Yang of The Columbus Dispatch. A total of 14 bodybuilders competed in the March 5 competition. ExtraFit

Alvaro de Miranda Neto Wins Global Champions Tour in Qatar

ighteen heavyweight show jumping rivals progressed to the second round of the Global Champions Tour Grand Prix with only three jumping double clear. There ensured a very exciting jump-off. Brazilian Alvaro de Miranda Neto (alias Doda) riding the scopey AD Ashleigh Drossel Dan was first to go on the shorten, technical track.Â They produced a sensationally fast clear jump-off round in 42.53 placing pressure on German rider Meredith Michaels-Beerbaum and Swiss rider Pius Schwizer. The round certainly placed pressure on two to follow. A capacity crowd were willing the 18 year old Shutterfly and his German rider to victory however a rail down at a vertical four fences from home meant second place at best. Schwizer riding Carlina looked up on time around the first part of the track, however felled a fence as they approached home allowing 10 ExtraFit

Doda to breathe a sigh of relief from the ‘kiss and cry’ stand. The Global Champions Tour President Jan Tops confirmed that Qatar would be hosting the first leg of the championship next year too. Rashid Al Mansoori – President of the Qatar Equestrian Federation quotes, “Congratulations to the people sitting here at the press conference table for their super efforts. I thank Jan Tops for organ-

ising such a good circuit. There are many improvements for Qatar as we believe this is the best place for a championship of this level. GCT is very important for our riders and as a major sporting event. I look forward to seeing the final this year in the Gulf. The last two years I have seen great improvement in the Qatari riders and the growth of our sport. Private owners are now here and the show jumping is being recognised as great horse sport along the lines of Horse Racing which has

dominated here for so long.” Jan Tops: “It was very good to have the first leg of the tour here in the Gulf and to be able to finish the 2011 Global champions Tour in Abu Dhabi. Five years ago I began the series and I have seen such good development. I thought after the first day of jumping here that the horses couldn’t get any better. But today they surpassed expectations. The first round was incredibly difficult and the second very tough. The sport has reached a very big level. The course today was more difficult than the first round of the World Championships.” “The Qatari riders have had great improvement over the past five years. They had a 2nd place at the World Championships and then the Asian Games they were also good. This country is getting closer to the real top of our sport and we need to count on this region for the future of our sport.” EF

Image : Stefano Grasso

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Convention & more at

FIBO 2011

s the world’s largest fitness trade show, FIBO offers a unique overview over industry developments and products. It therefore already had a lot to offer to coaches in the past. With a large number of innovations in 2011, the trade show will now cater even better to the needs of personal coaches, presenters and instructors travelling to FIBO from the world over. Innovations from all parts of the world. Innovations - you could find no better motto for FIBO 2011 than this. Innovations are a salient characteristic of the Leading International trade Show for Fitness, Wellness and Health which will take place in Essen from 14 to 17 April. FIBO Project Director Olaf Tomscheit said, “companies from all parts of the world now take advantage of FIBO to stage the world premiere for their new products, and that makes the trade show the undisputed largest presentation of innovations in the industry.” More than 560 companies from over 35 countries will present themselves to more than 53,000 visitors - 34,000 of these trade visitors - from more than 100 countries. FIBO therefore clearly continues on a growth course. Whether it is Power Plate with a new vibrating bike, Multipower presenting a completely new series of products or Technogym with a medical fitness device there is a long list of exhibitors with product innovations. Learning from international top presenters 12 ExtraFit

FIBO makes it possible and once again offers space for top events for coaches and fitness enthusiasts on all days of the trade show: at the International DFAV Convention in Hall 5, visitors can learn from international top presenters like Jessica Exposito, Balázs Füzessy, Per Markussen or Jutta Schuhn about the latest choreographies. At the same time the DFAV Convention is getting more and more international: The FIBO Team has received registrations from coaches from all parts of the world. FOR FUN Cycling Festival with up to 1000 participants at new location For the seventh time, the big FIT FOR FUN Cycling Festival will take place here. The popular event will have a new home: participants can now exercise right next to Hall 1 near the South Entrance. Here the “Deutschland” room offers perfect lighting and sound conditions and a pleasant atmosphere for the athletes. Also new: all bicycles will be supplied by the Tomahawk company this year. Whether hobby athlete or coach, individuals or whole teams: there will be something for everyone. One highlight will of course be the big Cycling Marathon taking place on Sunday 17 April. And on the FIBO Friday, people can work up a sweat here for a good cause during the cycling event in aid of the Tour of Hope. The participants make an important contribution to helping children with cancer: in 2010, the respectable sum of 8000

euro was raised! Celebrity coach live on the ZUMBA stage In addition to FIBO event the trade show offers other highlights for coaches. Hall 6 and with it FIBO active keeps on growing. Spectacular show acts and a huge variety of shopping possibilities: this is not just a place for looking on but also for becoming actively involved and testing the new fitness trends right on site. Once again, many familiar as well as new stars will present themselves on the ZUMBA stage. It will be exciting to see the brand-new design of the stage which will present itself with a different look this year. A special highlight will be Hollywood celebrity coach Harley Pasternak. He coaches stars like Oscar-nominated Natalie Portman, model and actress Eva Mendez, rapper LL Cool J or actress and Bond girl Halle Berry. Harley Pasternak will demonstrate to FIBO visitors how they, too, can get as fit as the Hollywood stars - from Thursday to Saturday on stage, in interviews and autograph sessions. EF

FITNESS

Exercise with A Purpose Careless and negligent exercise is one of the most common and often unrecognizable mistakes people make during their recreational activities. By Jamison Hill

W alk e into any gym around the world and you will undoubtedly find plenty of fitness enthusiasts. They come in all shapes, sizes and intellects, but do they really know what they are doing relating to exercise fundamentals? Sure they spend a lot of time in the gym, but so does the janitor.

It is easy to be enthusiastic about fitness. However, those who succeed do it with purpose not by accident. Every true fitness enthusiast should train with a strategic purpose whether itâ&#x20AC;&#x2122;s to burn excess calories or to prepare for a competition. The prime issue is not having a purpose while

exercising it is being careless in the process. Careless and negligent exercise is one of the most common and often unrecognizable mistakes people make during their recreational activities. People fail to look like professionals in many

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activities like golf, basketball and baseball, but when they perform careless exercises they are facing much greater consequences. When the average Joe shoots hoops with his buddies or plays around of golf on the weekend the biggest consequence to being careless he faces is a little embarrassment. When he heads to the gym and performs careless exercises, he not only faces the same embarrassment, but he also puts himself at risk for all kinds of injuries. One of the most common causes of exercise related injury stems from poor technique. I use the term “exercise” not meaning a simple jog or bike ride, but referring to specific movements that require not only a mind-body connection, but a recognition of correct form and technique. These exercises range from very simple push-ups to more complicated compound movements, like a dead lift. While, simple exercises are obviously easier to perform than the more complicated movements, both require a certain intuition and grasp of proper technique. This is the first (basic) step in avoiding careless exercise. Keep in mind that although proper technique is the basic step in exercising, it can quite often be the most tedious and difficult. It is practically impossible to know how to perform every exercise correctly at first attempt. But once you have established proper

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technique for a core group of exercises with a developed knowledge base applied to their movements and functions then you can progress to more complicated exercises safely. After you get the basic step in exercising down- you know the difference between sloppy and proper technique, than there are a couple other issues to worry about. Being overly confident while exercising can become your own downfall. With increased know-how comes increased confidence. This is when neglectful exercise commonly occurs. In order to continually progress in your fitness goals you must be able to critique yourself. Instead, of being overly confident and assuming you are always exercising to perfect standards, show some modesty- never be too content with your technique. Watching your technique in the mirror or working out with a certified personal trainer are good ways to stay mindful of improper technique. This will go a long way; it will allow yourself to constantly improve and if your form starts to suffer you will be able to quickly adjust it. Once you have gotten the sloppiness out of the way and you have your assessment in place, you must be careful about over doing it. As many fitness professionals will attest, once you have a certain amount of experience and time invested you may begin to display characteristics of an addict. There

are certainly much worse things to be addicted to than exercise, but you must beware nonetheless. The biggest issue with exercise addiction is that it causes the addict to be blind to what is happening. In the fitness world this idea is correlated with over-training. Over-training is the epitome of “too much of a good thing is not always good.” If you wish to completely avoid careless exercise than you must constantly be alert to the effects of over-training and their consequences on the body. Over-training is often subtle and difficult to diagnose. It can be very easy to ignore as the best way for someone to see results is by pushing their body to its limits. However, it is this subtle and continuous over-exertion that classifies overtraining. Some have mastered avoiding over-training, but they are very good at what they do. Hardcore exercisers and competitive athletes walk the line of over-training on a daily basis. To be fully aware of whether you are training too much is not an easy thing. In order to truly tell you must step outside yourself to practice selfless training, while being smart and strategic. You must find your training equilibrium, which is the intensity and amount of training required to reach your fitness goals without being counter productive. You might ask: how is this selfless? In order to achieve your training equilibrium it may very well take going against your wants and enjoyments in the gym.

“It is easy to be enthusiastic about fitness. However, those who succeed do it with purpose not by accident. Every true fitness enthusiast should train with a strategic purpose whether it’s to burn excess calories or to prepare for a competition.”

If you are a baseball pitcher, but you hate doing leg exercises then you are going to have to get over that hump. If you are a competitive power lifter, but you want to train for a marathon, you are going to have to put it off. In case you have not gotten the big picture yet let me break it down. Careless exercising is a

broad term, but it can be avoided. This begins with an acquisition of mind-body coordination and proper exercise technique. Then, comes attainment of your training assessment by not being overconfident in your exercise technique. Finally, whether you believe you are over-training or not you must beware of it and subsequently not let your subconscious

get in the way. All of the aspects involved in avoiding careless exercise create a rather selfless objective; if there is one thing you take from this article it should be that careless training must be counteracted by selfless training. Take a step outside yourself and train for your greater good. EF

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MOTIVATION

Commit to be Fit

Say no to excuses and make fitness a priority in your life By Chivon John

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T he choice to workout or skip

a session at the gym can seem even more daunting when faced with a high workload, juggling a family or other commitments. If you’ve ever found yourself saying ‘I don’t have the time to workout’, you would not be alone. The American College of Sports medicine recommends that an individual “Accumulate 30 minutes or more of moderate-intensity physical activity over the course of most days of the week» yet more than 60 per cent of US adults do not engage in this recommended amount of activity. Life on the go often lends itself to unhealthy nutrition. The perception of an easier, quicker or cheaper meal usually returns these ‘benefits’ in the form of extra pounds and risks of a myriad of health issues such as diabetes and obesity. In fact a recent study by Lancet, uncovered that unhealthy diets are pushing obesity rates in developing countries closer to those of wealthier countries such as the European Union and the US. The most common reason for not working out is a lack of time. “I don’t have time” is really the same as saying ‘I don’t want to make the time’. Making the decision to incorporate fitness and clean eating into your life comes down to one thing: Commitment. When something is a priority in your life you choose to make sure that it gets airtime in your day and you stay committed to ensuring that it happens. Going to the gym and making healthy nutrition choices are no different – it may take some

work to make sure they take a place in our life but if you committed to making them a priority it is possible. For individuals who lead a life of juggling constant priorities, staying active can create some challenges but it is not impossible! With a little creativity and planning, you can ensure fitness has a rightful place in your life. Here are a few tips for how you can take steps to commit to be fit and take the first steps to making your health a priority in your life. Hold yourself accountable Keeping fit and eating healthy is a choice that starts with you. Set aside the excuses and challenge yourself to make it a priority in your life by creating goals to measure your success. Start small by making a to-do list of things you want to accomplish such as planning your workouts in advance or set aside some time each week to prepare healthysnacks for your week. Make it a family affair. Working out and clean eating doesn’t have to a solo effort. Including your friends and family within your routine is a great way to keep motivated and also share your healthy lifestyles with those closest to you. Find a workout partner or participate in a sporting activity with family to get moving and stay accountable to your goals. A little can still go a long way Now that you have made the commitment to exercise and eat clean don’t fall into the trap of thinking that exercise has to last hours on

end for it to be effective. Breaking your exercise routine into short bursts can be just as effective as a longer session. Remember that working out doesn’t have to be all or nothing. If you don’t think you can fit in an hour workout don’t skip the gym altogether and instead opt for shorter workouts such as HIIT or tabata that can fit within your schedule and still give you maximum gains. Home Sweat Home Your workouts don’t always have to take place in a gym. Investing in equipment such as resistance bands, skipping ropes or even doing bodyweight exercises can make sure you stay active, will save you money and enable you to fit training time into your day. Your health should be a priority. You owe it to yourself to take care of your body regardless of any perceived obstacles stand in your way. With a bit of creativity, planning and your personal commitment, fitness can have a place within a busy life. Stay tuned for the next article in the ‘Commit to be Fit’ series, which dives more into products that you can use to get a great workout at home! EF Chivon John is a fitness model, competitor and Senior Project Manager from Toronto, Ontario. She has mastered the art of balancing her passion for fitness with a fulltime career and community activism. She is currently studying to be a personal trainer and holistic nutritionist. Visit : www.chivonjohn.com

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The Leading International Trade Show for Fitness, Wellness & Health 14 - 17 April 2011 Exhibition Centre Essen Germany

www.fibo.de 18 ExtraFit

FIBO Niederlassung der Reed Exhibitions Deutschland GmbH · Völklinger Str. 4 · 40219 Düsseldorf · Germany · Tel. +49(0)211-90191-300 · Fax +49(0)211-307578 · E-Mail: info@fibo.de

EVENTS

Arnold Sports Festival 2011

The World Inspired by

Arnold Schwarzenegger By Nancy Di Nino

peopleâ&#x20AC;&#x2122;s lives forever. Fitness fans from across the nation once again joined together in Columbus Ohio to share their passion for sports, health and fitness. Also added this spectacular weekend, was the National Fitness Hall of Fame with various industry icons inducted into the Hall of Fame such as 8-time Olympian Lenda Murray

and 8-time Olympian Lee Haney. It was also the 1st Arnold Sports FILM FESTIVAL AWARDS which I had the opportunity to attend this Red Carpet celebrity affair. With 46 sports and events and 13 Olympic Sports, the Sports Festival drew over 175,000 sports fans and 18,000 athletes making

Arnold interviews Nicole Wilkins

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(L-R) Carolyn Bryant, Ruth Silverman and Nancy Di Nino the weekend expo far more than a concert crowded affair, with eager fans waiting to get the best seats in the house, be the first in the house to get their photos taken with their favourites icons and anxiously waiting to fill their oversized bags with give a ways and products.

The Figure line up this year was one of the most highly anticipated line ups in the history of Figure given there were 3 ingredients present to a perfect storm. For the first time ever, 3 champions fought for the title. Nicole Wilkins, Erin Stern and returning to the stage Jen Gates. The anticipation was

Quarter turn to the right…. And the winner is? Friday evening kicked off the women’s Figure and Fitness and Women’s Bodybuilding finals at the Veterans Memorial Auditorium. With stone studded suits and stellar physiques the women graced the stage in anticipation of winning the international titles.

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thick but soon after the pre judging presentation, it was clear that Jen Gates was not able repeat her simultaneous wins from the 2008 Arnold and Olympia. Jen fell out of the 1st call out leaving it a tight race between 2010 Figure Olympia champion Erin Stern, and

2010 Figure International winner Nicole Wilkins. As Erin and Nicole went head to head for the title… the judges made their decision and the winner, Nicole Wilkins took the title of Figure International for the 2nd year in a row. Ava Cowan made her debut on the figure international stage, displaying her best physique to date earning her 3rd place. Look out for more of Ava Cowan this year. Rounding off the top 6 were Felicia Romero in 4th, Cheryl Brown in 5th, and Courtney West taking 6th. The Fitness competitors continue to wow the stage with their energetic routines and stellar physiques. Who was crazy enough to

bet against 3-time Fitness International Champion Adela Garcia? Some would have placed their bets on 2010 Fitness Olympia runner up Tanji Johnson. Well glad you held on to your money as our “Chica” captured the title making her a 4- time Fitness International Champion! Aside from her conditioned physique, her action packed routine stole the show! Adela made sure there was no room for error with an energetic routine filled with tricks, stunts and challenging movements that displayed her strength, flexibility and overall presentation. Taking 2nd once again was Tanji, whose routine wasn’t the crowd pleaser we are all used to seeing from Tanji. Taking 3rd place was Trish Warren, 4th Camela Rodriquez, 5th Mariam Capes and rounding off the 6 was Bethany Wagner.

MMA champion Randy Couture (R )

Bob Goldman and Eddie George at the Film Festival

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The women’s bodybuilding hit the stage, and if anyone thought that putting on size was better, they would be wrong this time around. It was actually nice to see the women concentrate more on conditioning rather then just size. After seeing Iris Kyle take the stage, the question was “who would be the person taking second?”. Iris managed to capture the Ms. International title for yet a 6th time, truly the work of a seasoned competitor who is consistent when it comes to bring conditioning, presentation and of course beyond anyone’s control, her genetics. In 2nd place was Yaxeni Oriquen but with Alina Popa closely behind her in 3rd. Alina made vast improvements to her physique impressing the judges and earning her a top 3 placing for the first time. In 4th place was Debi Laszewski, 5th

was Betty Viana-Adkins and 6th was Cathy LeFrancois. Saturday evening’s events are the highlight of the weekend with the fan favourites showcasing men’s Bodybuilding and the inaugural Bikini International taking the main stage. The bikini division has taken the industry by storm over the past year. The demand for a healthy, mainstream and marketable appeal has drawn the interest of many magazines, photographers and industry professionals. As the Bikini competitors took the stage, fans were intoxicated by their beauty, charisma and confidence. It was clear it was all out the “swagger”. Let the games begin, with the ladies strutting their stuff, “quarter turning to the back” and hip shaking stances , the judges made their decision of

who would make the Top 6 for the 1st ever Bikini International. The first call out quickly determined the top 3 contenders for the title which included Sonia Gonzales, Nathalia Melo and Nicole Nigrani. Each of these women were respective winners throughout the past year on the Bikini stage and predicted as candidates to take the title. More so, the question was , could the Bikini Olympia champ Sonia Gonzales take the title yet again? Well close but no cigar coming in second to Nicole Nagrani who captured the title making history, being the 1st ever Bikini International winner at the young age of 19. Nathalia Melo , defined as setting the standard for Bikini by IFBB judge Sandy Williamson, took 3rd. Rounding out the top 6 were the beautiful Jessica Putman in 4th and Jamie

Bob Goldman and Eddie George at the Film Festival

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Baird in 5th. Amanda Latona took a surprising 6th place considering she was also contender for the title. Then it was time for the big boys. Men’s Bodybuilding with Branch Warren winning the Arnold Classic followed closely by Dennis Wolf taking 2nd, and past Arnold Classic winner Victor Martinez taking 3rd. Evan Centopani took 4th , Dexter Jackson 5th and Ronnie Rockel 6th. The highlight of the whole weekend for me was my invite to attend the 1st ever Arnold Sports FILM FESTIVAL AWARDS! This event recognized the sports films of our industry. Not only did they include the various films by Arnold and Sylvester Stallone in the legendary “Rocky” series, but similar

to other film festivals, it included short documentary films recognizing those producers and the outstanding athletes who have done the unthinkable in their respective sport. From teen sensations to those who embrace their physical disabilities and challenge their limitations to be successful athletes. These films showcased extra ordinary people, athletes who show their courage, strength and passion to follow their dreams regardless of their challenges. It was a Red Carpet event with VIP treatment running into celebrities like NFL Heisman Winner Eddie George, the host of the Film Festival as well as Dr. Bob Goldman, World Record Holder, President of the National Academy of Sports Medicine and Anti-Aging, and of course Arnold Schwarzenegger himself with a memorabilia

museum. Other celebrities on the scene were MMA champion Randy Couture and a special recognition award was given to Lou Ferrigno. It was a memorable weekend with many “firsts” for various individuals. First time winning, first time attending the Arnold or first time meeting their favourite industry icon. So another Arnold Sports Festival has come and gone. Those in attendance take home valuable experiences and memories to last a lifetime. For the athletes in their respective sports, 2 bags are packed, 1 for winning and 1 for losing and regardless of the unforeseeable future, these athletes pour their heart and soul into being the best they can be and of course a chance to win a title at the infamous Arnold Sports Festival.

Nancy Di Nino and Felicia Romero

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FITNESS

o i f t s Tip Gym E B

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W ei k

qu oper ette

0 1r

t at M y

L et’s cut to the chase. There’s nothing more annoying than being

one of the guys/gals who does any of the following below. If you want to be hated in the gym, by all means try one or maybe all of the following below. If you do so, consider yourself lucky to walk out of the gym without someone confronting you. So plain and simple, keep reading and make sure you know how to stay in the clear and keep everyone happy at the gym.

Unload your weights

So you just got done squatting 315 in the rack and now you’re going to move onto some leg presses. Don’t think or expect the next person to use the squat rack after you to be able to move that kind of weight. Take all the plates off of the bar and put them away. This is just one specific example but it need to hold true for all equipment where you need to plate-load the weight. Just because guys can push a decent amount of weight doesn’t mean that a lady isn’t interested in doing freeweight squats or bench press. So be courteous and take your weights off.

Put your weights back

This goes along with #1 above but also touches on dumbbell users. Don’t strip the weights of equipment and sit it on the floor or against something. This spells nothing but trouble. If someone were to walk by and trip over the weight someone could get seriously injured. Same holds true with if you lean the plate up against a machine or wall—if someone walks by and it falls over, it could potentially cause some damage to that person’s foot

and/or leg. Please take the extra 10 seconds it would take to put the plates back where they belong.

Don’t hog all the equipment

Just because you want to get in and out of the gym as quick as possible doesn’t mean that everyone else doesn’t. We understand time constraints, but that doesn’t mean you take precedence to any piece of equipment you want just to get done quicker. If you want to super-set that is fine, but first make sure no one is using or in line to use the piece of equipment. Be patient and wait your turn if you must or move onto another exercise and come back to that machine.

Wipe down your equipment when finished What if I told you that you had to go lay down on a

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particular bench that had a puddle of sweat on it? Pretty nasty, right? Don’t be “that guy”. Yea, we’re guys and we sweat. At least have the common courtesy to wipe off the piece of equipment you are on so the next person doesn’t lay or sit in your bodily fluids. Simple solution is to carry around a workout towel with you and when finished with the exercise, wipe it down and move onto the next thing in your workout.

No dropping the weights

in the gym, but it’s not safe. If you can’t control the weight and put it on the floor or rack correctly, then you are going too heavy. Not only are you putting yourself at risk of injury, but also everyone around you. If you must, use a spotter to help you.

No screaming

Now I’m not telling you that you need to workout as if you are in a library, but be conscious of the people around you in the gym. There is absolutely no reason to “scream” in the gym. Sure, a grunt here and there on heavy sets is ok, but I’ve even seen some idiots (guys) grunting and screaming when using ten pound dumbbells (talk about embarrassing). Keep the noise level to a minimum so you don’t interrupt others working out around you.

No cell phones

Have you ever been next to a guy

This is one of my pet peeves. People, leave your cell phones in the car

using 100+ pound dumbbells who couldn’t control them and after each set had to drop them on the floor next to him? Imagine that dumbbell dropping on your foot— not pretty. Don’t be that guy. Not only is it annoying to have someone slamming the weights down

or locker. There is no reason to have your cell phone out in the gym. Are you there to workout or to do work and chat on the phone? If that’s the case you should have stayed in the office or at home. You are in the gym to work and push yourself. If you have time to talk on the phone or text/email then you aren’t working hard enough. Get in and get out— then you can talk/email/text/whatever you want. Most of the time you find the culprits doing this sitting on the machine you want to use and you end up waiting until their thirty minute conversation is over. Keep

26 ExtraFit

your cell phone off the gym floor—this also includes the cardio room. No one wants to be running on a treadmill next to you listening to how your boyfriend dumped you for some chick that looks like Godzilla.

This isn’t Match.com

I must admit, there are a lot of very attractive women that workout at gyms and take care of their bodies. On the flipside, women, as you know there are a lot of guys at the gym with slabs of muscle and abs for days. This is not a personal dating site. You don’t go to the gym to hook-up. If you want to mingle outside of the gym and talk that is perfectly fine. There is a time and a place for everything and this is certainly not the place. The gym is a great place to find someone compatible with common interested but leave finding out their favorite color and pets name to the restaurant you take her out to.

The locker room is not your personal bathroom

If nature calls then nature calls. I’m not telling you that you cannot use the locker rooms to do your business, get changed for a workout, and get showered up after. What I’m saying is, don’t be the person who hogs up the counter in front of the mirror while doing your hair/makeup/whatever. Don’t leave your trash, toiletries, shavings, finger/toe nails, or anything else lying around or on the floor. Pick up after your-

self. We aren’t your mom and we certainly aren’t going to clean up after you. Be courteous and take care of your belongings. We don’t care if you have the messiest bathroom in the world at home and leave junk everywhere, just don’t do it at the gym.

10 Don’t be like “Pig-Pen”

We all know the character “PigPen” from the comic strip Peanuts. “Pig-Pen” is known in the strip for being dirty. Hygiene is something everyone needs to be conscious of. By all means, please use deodorant. No one wants to workout around someone that smells like a dumpster. Bathe on a regular basis and make sure you practice proper hygiene. EF

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PROFILE

EVANS

AMOAKO

’’ ”

Photos by Justin Trapp

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star, fitness, sports S occer model, and trainer, Evans Amoako was born in Tafo - Kumasi in Ghana, West Africa and moved to the United States at the age of 12. He was an avid soccer player while in Ghana, and continued playing in the States up until middle school. During high school his track coach noticed his speed and encouraged him to join the Westbury High track team. He earned the nickname “The Machine” due to his relentless practice regiment and dedication. Evans has been the recipient of several state-wide track awards. This high achievement in athleticism helped Evans secure a scholarship to Southwestern College where he graduated with a degree in Business Administration. While at Southwestern, he returned to his roots as a soccer player and won the award for the most dedicated player.

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Evan’s mental discipline was honed during his time on the track team. He learnt from his coach that the three pillars- discipline, dedication, and hard work are the keys to achieving athletic success. Upon this realization, making sacrifices such as staying away from unhealthy food, waking up early to practice and exercising became a part of daily regimen. He has been doing fitness and sports modeling for about two years. In this short period some of his highlights have been; winning second place as fitness model in his first competition, Fame USA in Houston TX. He does fitness mod-

eling to inspire people to exercise and live a healthy, holistic lifestyle. He believes this will help motivate the younger generation to live a healthy lifestyle and also reach a step closer to combating the growing obesity problem. He has a very strong conviction in pursuing his fitness goals and owes his success thus far to his faith in God, who has made it possible for him to follow his passion in spite of all the negativity he faces everyday. Evans currently lives in Houston, Texas and is the founder of Body Fitness where he has acquired a growing list of private clients whom he personally trains. EF

“Evans opts fitness modeling to inspire people to exercise and live a healthy, holistic lifestyle. He believes this will help motivate the younger generation to live a healthy lifestyle and also reach a step closer to combating the growing obesity problem.”

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FITNESS

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Fit, Fun and Functional By Karma Schopp

T he alarm clock goes off. You roll out of bed and start your day like any other. Coffee is on to give you that added kick to get out the door and on with facing the world. As you leave your home, you find a few things laying on the floor. You bend over to pick them up. Now, it’s the walk to the bus

so you can get to work. Sometimes the walk can seem like a pain because of all the bags you have to carry – your purse, lunch bag and maybe even your gym gear. Now imagine for a moment that you weren’t able to bend over to tie your shoes, or throw your gym bag over your shoulder, take out the trash or even climb the stairs in your own

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home. These everyday mundane tasks can be easily overlooked if you take for granted how fit you are and how functional your body needs to be. This is where functional training comes into play. So, what exactly is it? Functional training is teaching the different systems within your body to work together – all your muscles, bones, ligaments, tendons and nerves. Just think of it – they are interconnected. Each time you move, all of those parts must coordinate. If they don’t do what they’re supposed to, simple activities can become difficult and frustrating. One great way to ensure that you get through the day with ease and efficiency is to hit the weight room at your local gym. Ladies, don’t be afraid to pump some iron! Pick up some dumbbells. Lift those barbells. And get to know what the machines in your fitness facility can offer you. You won’t get “huge.” Rather, you’ll sculpt and tone your body while also doing a multitude of other wonderful things for your overall wellbeing. In addition to feeling empowered, lifting weights will also accentuate your beautiful feminine curves as well as improve bone density. Look good and feel better. What more could you ask for? If you’re going to build a house, you need a strong foundation. The foundation

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of the human body is the bones. This is why it’s so important you create a structure that can work in harmony with you and the various demands you put upon it. Also, the more your body adapts to different situations, the less it will give you aches and pains. It’s a winwin situation all around. Speaking of winning – if you’re an athlete preparing for that big event, you know how crucial it is that your body functions the way you need it to. This is not only for

practical purposes, but for the specific training required to push past the finish line. You need your performance to be at its peak at the precise timing it takes to exceed your goals. If your body doesn’t function, you won’t function whether it’s inside a sports arena or simply trying to move furniture in your home. If you’re a person wanting to live a healthy lifestyle or an athlete pushing the limits, where do you begin with functional training and what equipment do you need? The first thing you need to do is

set some goals. What is it that you want to achieve? And what is the target end date you want to achieve those goals by? They need to be specific with a time limit, tangible, keep you accountable as well as have a meaning that you can relate to. Once you have determined the purpose of your training, then you can move into the phase of how to exercise in a way that best benefits what you want to accomplish. There are a variety of creative methods to keep your body and mind stimulated. The greatest piece of equipment you can use for functional training, regardless of your goals, is your own self! Great news, isn’t it! You don`t have to go out and spend a fortune on a gym membership or fancy gadgets if you don’t want to. You can workout, anytime, anywhere, using no equipment at all. Then when you’re ready to take it to the next level, you can start to incorporate a host of tools. Weight benches for step ups, medicine balls for added resistance and instability, resistance bands or free weights – your imagination is your only limit when it comes to what you create for advantageous activities. If you’re new to exercise, consider hiring or talking with a Personal Trainer. This certified professional can put together a program and walk you through it. That way, you’re on the right path from the

beginning – rather than wasting valuable time wandering around guessing at what you think you should be doing. So, rethink traditional training. You don’t have to pound out rep after rep wondering if it will ever make a difference. You know functional training is working for you when you are able to get through your day with more ease and comfort than before. When it dawns on you that you’re not thinking about how many stairs you have to walk up, you just do it – it is then that your training is working its magic. Also, try to avoid the Gym Junkie mentality. That’s when you go to workout

thinking there’s a particular piece of equipment you can only use for that one exercise. And, if it’s not available, you don’t end up doing anything. Teach yourself how to become active using a variety of methods and implements. It’s more fun that way! Bring your friends and family along for the adventure, too. They may grumble about it at the moment. But, they’ll love you later for it. EF

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YOGA

Integration of

Mind,Body

& Spirit

By Alexandra Wilson

offers a way to harmonise Y oga the mind, body and spirit. It lies between pure physical exercise and meditation. In physical exercise, the body is pushed. In meditation, the body does nothing and instead the mind calms. Yoga is a physical discipline where you perform a number of steady poses (asanas) and at the same time a mental discipline where you need to quieten the mind from all distractions. The breath - also known as â&#x20AC;&#x2DC;pranayamaâ&#x20AC;&#x2122; - energises and merges the two. Yoga itself originated in India over 5000 years ago and the words of yoga come from the Sanskrit language. There are many different types of yoga such as Hatha, Ashtanga, Bikram, Vinyasa, and

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Kundalini. However, the techniques of yoga are universal and can be practised by Jews, Christians, Muslims, Hindus and Atheists alike. The benefits of yoga are numerous. It has both preventative and therapeutic benefits such as controlling headaches, stress, anxiety, asthma and many more. Yoga also improves muscle tone and increases your energy, stamina and flexibility. It aids concentration, clears your mind, and helps you become more positive and calm. It also can be practised by anyone regardless of age, sex or physical ability. It is universal. However, if

you do suffer from any specific medical condition it is best you check with your doctor. Devout practitioners of yoga believe we are all souls that have ‘taken’ a body. Their philosophy is that the body is purely a vehicle for the soul on a journey towards enlightenment. Just like a car needs fuel and a battery, so the body has needs in order to function at its best namely: exercise (using ‘asanas’); deep breathing (‘pranayana’); relaxation; a healthy diet; and meditation.

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Exercise – Asanas Asanas are gentle stretches that lubricate the joints, tendons, ligaments and muscles. They also help to tone the nervous system, improve circulation, increase flexibility and release tension whilst improving your mental and spiritual being.

Yoga sessions usually begin with the Sun Salutation also known as ‘Surya Namaskar’ before progressing into asanas. This is a full body warm up sequence of twelve flowing movements synchronised with a rhythmical breath. It is excellent for beginners and is great performed in the morning to

help relieve stiffness and energise the body as well as at night to aid relaxation. After completing 6-12 cycles of the Sun Salutation you are then warmed up enough to go into your asanas. These are some of my personal favourites:

Bridge Pose: ‘Setu Bandha Sarvangasana’ • • • • •

Lie on your back with arms by your sides Bend both knees. Feet flat and shoulder width apart As you exhale raise the hips and bring the hands under the lower back and clasp them Lift the hips and chest as much as possible Feet, head, neck and shoulders should remain in full contact with the floor

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Cobra: ‘Bhugangasana’ • • • •

Lie on the floor face down. As you inhale, stretch into position as shown Make sure your hands are under your shoulders and elbows close to your body Press the tops of the feet, thighs and pubic bone into the floor Hold the pose for 15 to 30 seconds, then exhale as you release back to the floor

Spinal Twist: ‘Ardha Matsyendrasana’ • • • •

Sit on the floor with your legs straight out in front Bend your knees, put your feet on the floor Slide your left foot under your right leg to adopt the pose shown Exhale and twist to the right as shown, copying the hand and arm and feet positions

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• Lengthen your torso whilst pushing your tailbone into the floor • As you inhale lift more through the chest; and as you exhale twist more • Hold for 30 seconds to 1 minute, exhale and release, and repeat to the left side

Warrior II: ‘Virabhadrasana II’ • Stand with feet together, exhale and step your feet apart as shown • Make sure your left foot/thigh are facing forward, your right foot/thigh are out to the right • Stretch the arms actively out to the sides and parallel to the floor • Hold your torso upright, with shoulders directly over hips • Hold for 30 seconds to 1 minute, then inhale to come up • Repeat on the other side

Extended Triangle: ‘Utthita Trikonasana’ • Stand with feet together, step your feet apart as shown 42 ExtraFit

• • • • •

Exhale as you bend your torso to the left to get into the pose shown Bend from the hip joint, not the waist Check the position of your feet, as this helps to anchor you Hold for 30 seconds to 1 minute, then inhale to come up Reverse the feet and repeat on the other side

Downward Facing Dog: ‘Adho Mukha Svanasana’ • Start on the floor on your hands and knees • Knees directly below hips and hands slightly in front of your shoulders • Tuck your toes under, exhale and lift your knees away from the floor to adopt the pose shown • Press your heels into the floor and straighten your legs • Make sure your head doesn’t hang • Hold for 1 to 3 minutes, then exhale, and bend your knees back to the floor

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Boat: ‘Paripurra Navasana’ • Sit on the floor with legs in front of you. Hands slightly behind your hips with fingers forwards • Lift and lengthen the chest, lean back slightly, but don’t round your back • Exhale and bend your knees, lift your feet off the floor so your thighs are angled as shown • Balance on your sitting bones and tailbone • Straighten your legs, raising toes slightly above eye-level. If too difficult keep your knees bent. • Stretch your arms out parallel to the floor • Keep your core tightly engaged and your neck in neutral alignment • Hold for 10-20 seconds before exhaling and releasing

Breathing – Pranayana

Relaxation

Meditation

“When the breath wanders, or is irregular, the mind is also unsteady, but when the breath is still, so is the mind, and the yogi lives long. So one should restrain the breath” Hatha Yoga Pradipika.

Rest and relaxation retrain the body and mind to relax, recharge and gain optimum efficiency. Yoga helps to promote this. When the body and mind are continually stimulated, they have no chance to rejuvenate. Yogis believe time must be set aside each day to relax – physically, mentally and spiritually.

“Meditation is the royal road to the attainment of freedom, a mysterious ladder that reaches from earth to heaven, darkness to light, mortality to immortality.” Swami Sivananda

Deep breathing helps cleanse and nourish the body. When you inhale, you supply oxygen to the cells of the body. On the exhale, waste products are being eliminated. Breathing also connects the body to the solar plexus. The solar plexus is located midway between the naval and the base of the sternum and contains vital energy or ‘prana’. Yogic breathing taps into this energy source to release it for physical and mental rejuvenation.

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Healthy Diet A yogic diet is healthy, easily digested, natural and wholesome. Devout yoga followers believe this promotes concentration and peace of mind as well as health.

The body needs a balanced, stable and controlled mind. Meditation helps achieve this. Your mind will be clearer, more positive and wise. Yoga is more than just about practicing exercises: it is a way of life based on living simply, and spiritually. However, practicing the poses and breathing can benefit anyone, and can be easily intergrated into your daily routine. EF

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INTERVIEW

Get Fit with Natalia Muntean By Obi Obadike | Photos by Greg Burns

46 ExtraFit

magine a fitness model that breaks onto the scene and takes the industry by storm by landing just about every magazine cover all over the world in only a 2 year tenure in the industry. This fitness model that I am referring to is Natalia Muntean. She has won major titles such as the 2008 Ms. Bikini Florida, 2009 Bikini Universe title and 2009 WBFF Open Fitness Model World title. Even with all the fitness titles and covers she still finds time to write for 8 fitness magazines globally which is more than any female fitness models or fitness personalities do in the world. She understands that there is more to being a model than just being a pretty face and having a nice body as she developed her brand to being a global brand and entrepreneur. She is the author of Complete Butt and Training Manual for every woman and is also a designer for luxurious and Exclusive Crystal Bikini Line for bikini competitors. Even with all of these accolades she has under her belt she still isn’t satisfied and is always striving to accomplish so much more in this industry.

Obi :

Natalia, how does it feel to be the first fitness model interviewed in the premier issue of ExtraFit magazine?

Natalia: Thank you so much for such a great introduction! It feels surreal to be the first fitness model interviewed by Obi Obadike himself for the debut

issue of ExtraFit magazine. It’s a new and completely undiscovered territory for me and I am much honoured and very flattered to grace its pages.

Obi :

What is your secret in landing all of these magazines features and covers?

Natalia: Great and very supportive friends! The secret is the combination of hard work, persistence and a very positive attitude. I love what I do, I am passionate about helping others, I am always in shape and I am networking my head off. Fame can be a very short lived period of time, if you are not in love with your business. Fitness modeling industry is extremely competitive and it requires constant physical work. I love this industry with all my heart for the opportunities it gave me, for the best friends I found here and for the endless motivation to live my life healthy and fit. I believe that my success is the outcome of my passion for what I do. Obi :

Tell us about your diet and training when you are getting ready for photo shoots?

Natalia:

My diet before the photo shoots is very similar to my competition preparation. I usually follow it only for about 2-3 weeks. First, I eliminate fruits and any cheat meals out of my diet and follow a carbohydrate cycling plan where on Monday I would consume 110g, on Tuesday I lower it to 70g, on Wednesday I

lower it to 30g, on Thursday I will keep it at 30g, and on Friday I would increase it back to 70g, on Saturday all the way back to 110g. This type of diet keeps shocking my body giving me, personally, the best results. When it comes to training, I increase my cardio intensity incorporating Plyometrics and sprinting into my training regimen. Combination of that and total body resistance training whips me up in a photo shoot ready shape.

Obi : You are the author of Complete Butt and Training Manual. Tell us about that manual and what it entails. Natalia: The Complete Butt and Thighs Training Manual is dedicated to a lower body training. It is the system that I follow every day to keep my legs and glutes firm and dimple-free. In this e-book I share a lot of beauty and skin and body care tips, 6-week training plan, healthy recipes and booty friendly snacks. It’s never just a diet plan, or just a great exercise plan, it’s a combination of things that create a healthy lifestyle and fit, strong, and beautiful body. All these important details are in my e-book.

Obi :

We hear that you landed a new sponsorship with Akkua Italy.

Natalia:

I am so excited to be a part of this new venture!

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AKKUA Italy just branched out in the U.S. and asked me to become their spokesperson for this market. The company is very unique and innovative in their design, especially for their fitness socks that are made with non-slip, nonroll and anti-bacterial technology (itâ&#x20AC;&#x2122;s lined with a layer of copper inside). The quality of AKKUA line is superior and its product designed and made 100% in Italy. I am very proud to be the face and voice of AKKUA product and share its amazing benefits with the world.

Obi : Give us your three top tips in staying lean? Natalia: Tip #1 : Morning Cardio Morning cardio gives me energy and sets up the mood for the rest of the day. It raves up my metabolism and stops me from storing those extra pounds keeping my body lean. Tip #2 : Power Breakfast I wake up hungry and there is no way I can skip the most important meal of the day. Great and well balanced breakfast will not allow you to over eat later in a day and will definitely boost your metabolism and calorie burning process.

I eat 5-6 small meals throughout a day

Tip #3 :

Keeping my body fueled and strong makes a huge difference for me. When my body knows that itâ&#x20AC;&#x2122;s going to be fed on time, it

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doesnâ&#x20AC;&#x2122;t go into a starvation mode and never collects the unwanted fat cells.

Obi :

Give us your five top tips in obtaining a firm butt for the women?

Natalia: In order to obtain a firm butt and to keep it that way women have to acquire a healthy and active lifestyle! Great glutes are a great indication of hard and consistent work. Most commonly it is the first place where we gain weight and the last place to really firm up. Being a fitness competitor I often notice that even some of the fittest women on stage lose it once they turn around and show off their rear.

Here are my top 5 tips: #1 Clean and Well Bal-

anced Diet.

There is no way you can eat tons of sweets, deeply fried and processed foods and build a great set of glutes. Detoxify your diet and keep it that way. Enjoy lean protein, such as chicken, turkey or fish; fresh fruits and berries, grains and load up on vegetables and greens.

# 2 Resistance Training. There is a biggest misconception that weight training can make a woman look masculine or bulky, I am lifting weights and never lost my curves. Weight training is a very important part of building great and

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tight buttocks. It challenges your gluteus muscles and sculpts that beautiful and rounded shape.

#3 HIIT. High Intensity Interval Training is the perky butt’s best friend. Try incorporating plyometric training and sprinting into your training regimen and you will be very happy with results. Unlike the steady low intensity cardio, HIIT works on the fast twitch type 2 fibers and really elevates your heart rate, which makes your muscles grow and fat melt away. Make sure that you consult with your physician before trying any new physical workouts to prevent your body from injuries.

# 4 Good Skin Care. Skin is the biggest organ in our body, therefore in needs your daily care and nourishing. Regular skin exfoliation improves your blood circulation and keeps your skin clean and supple. Daily sun screen and moisturizing is another very important factor. So many women are taking care of their faces, completely forgetting about the rest of their bodies. Massage is another great thing that helps blood circulations and skin appearance. These are all important steps you need take on regular basis to have a beautiful body and toned and cellulite-free booty.

#5 Good Night Sleep. Good rest is the woman’s best friend. Rested woman looks better, feels better and deals with stress much greater. And stress, as you know, can ruin your beauty and

make it very difficult to sculpt that perfect butt, and body overall. I am guilty of staying very late at night due to my work and endless projects, so I found that a good power nap during the day can boost up my energy level. It’s not an ideal way, and would certainly recommend you go to bed early and get your beauty sleep of 7-8 uninterrupted hours.

Obi:

What are your goals for 2011 in the fitness industry?

Natalia: My biggest goal for 2011 is to help as many people to achieve a healthy and fit lifestyle, as I possibly can. I want to continue writing for my readers and subscribers and sharing my knowledge with them educating them about fitness and nutrition. I want to, also, grow my brand and launch another fitness info product. My goals are growing as I go, and it motivates me to do my best every day of my life.

Obi:

Where can the readers contact you if they have any questions about health and fitness?

Natalia: The readers are welcome to visit my fitness website www.BodyByNatalia.com and my daily Blog www.NataliaMuntean.com or simply email me their questions to Natalia@ bodybynatalia.com Obi: Do you have any final things to say before we conclude this interview? Natalia:

I would like to thank you, Obi, for taking your time and interviewing me; it’s been my pleasure and honor. I would, also, like to express my gratitude to Mr. Amjad Vanimal for featuring me in his first issue of ExtraFit and wish this publication continuous growth and success. I wish everybody a great and healthy New Year 2011! Stay active and enjoy every day of your precious life. EF ExtraFit 51

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Model of the Month L I B B Y

V I L N E R

Photos By: Michael Misialek Full Name: Libby Vilner Current Residence: Boston Measurements: 32-25-36 Height: 5â&#x20AC;&#x2122;8â&#x20AC;? Weight: 125 lbs Favourite Colour: White Favourite Food: Jachnun ( Middle Eastern food) Turn Ons: Good personality & sense of humour,

confident, independent and intelligent. Turn Offs: Cockiness and Careless

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Vilner is a fun loving, adventure L ibby seeking young model making a name for herself in the print modeling industry.

Entry into Fitness/Modeling: I entered into fitness and caring for my physique as a pre-teen being a bit of a chubby child! I played lots of sports keeping active such as lacrosse, tennis and volleyball and now I work out at the gym taking group classes such as Body Pump, Body Combat Zumba and Spinning. As for modeling, my mother did some herself as a young woman and I had always loved to dress up and pose for the camera myself. Just following my childhood dream.

Inspiration: Inspiration has to be my mother and of course, ‘America’s Next Top Model’, I loved that show and watching all the cool photoshoot opportunities they got out of the experience.

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Training Routine:

Diet and Nutrition:

I take the gym group classes, first hour is body combat which is lots and lots of cardio, then I stay for the next class which is body pump and it is weight lifting/training. Once a week I take the Zumba group class which is intense dancing cardio and I love it. Having a blast and working out at the same time feels great. And when I am feeling very energetic, I take spinning class, it is very hard but I love taking meeting challenges.

I tend to eat very healthy, wake up and have a banana with low fat vanilla yogurt and a crunched up nature valley bar all mixed together with a big glass of water.

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I barely eat out in restaurants; thanks to my mother I always have access to healthy home cooked meals. For snack cravings (sweets), I allow myself to munch on a chocolate chunk cookie once in a while, or popcorn and of course fruits. Pineapple is my favourite.

Major Achievements: I would say my biggest achievement in life is not yet over, and it is following my dreams. I never thought I would have been in Boston Fashion Week walking for over three major designers, and be involved in so many photo-shoots for up and coming designers, as well as be featured in numerous music video’s including for a group called “AHMIR” for their song ‘Come Back’.

Future Plans: As for the future, I will keep on making my dreams my reality. I am currently working on a project with Producer ‘Paul Chrystopher’ and will be involved with singing and performing. I will also continue doing fashion shows and photoshoots. EF

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HEALTHY LIVING

Diet Plan for Diabetes Eating to Prevent and Control Diabetes

E ating right is a key step to preventing and controlling diabetes. Fortunately, whether youâ&#x20AC;&#x2122;re trying to reduce your risk of diabetes or manage a pre-existing problem, you can still enjoy your favourite foods and take pleasure from your meals. Your nutritional needs are the same as everyone elseâ&#x20AC;&#x201D;no special foods or complicated diets are necessary. But if the way you eat has been less than healthy, you may need to learn some better eating habits. The key to a diabetes diet is eating in moderation, sticking to regular mealtimes, and eating a variety of fruits, vegetables, and whole grains.

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Diabetes and Diet

prevent or control diabetes

Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. The bottom line is that you have more control over your health than you think. If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise.

MYTH: You must avoid sugar at all costs.

Eating right for diabetes comes down to three things:

What you eat. Your diet makes a huge difference. You should eat mostly plant foods, cut back on refined carbs and sugary drinks, and choose healthy fats over unhealthy fats.

When you eat. Diet is part of it, but keeping regular meal and snack times also affects your blood sugar levels and will help to keep them more constant.

How much you eat. Portion sizes matter. Even if you eat very healthy meals, if you eat too much you will gain weight, which is a factor in diabetes. You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone. Myths and facts about eating to

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Fact: The good news is that you can enjoy your favourite treats as long as you plan properly. The key when eating dessert or a sweet treat, is to make sure that it is part of a healthy meal plan, or combined with exercise. MYTH: A high-protein diet is best. Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. MYTH: You have to cut way down on carbs. Fact: Again, the key is to eat a balanced diet. The serving size and the type you eat are especially important for carbohydrates. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even. MYTH: You’ll no longer be able to eat normally. You need special diabetic meals. Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic

and “dietetic” foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation Diabetes and Diet Tips:

1: Be smart about sweets Eating for diabetes doesn’t mean eliminating sugar. But in order to get the most enjoyment out of sweets, it is best to save them for special occasions. After all, they are called treats for a reason. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation. How to include sweets in a diabetes-friendly diet Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal. Carbohydrate-rich foods include all flour products (i.e. bread, tortillas, crackers), rice, cereal, fruit, juice, potatoes, corn, etc. This will help you keep your blood glucose levels on track. Just keep in mind that these carbohydraterich foods have many nutrients your body needs, so don’t substitute too often. Tricks for cutting down on sugar There are many ways to reduce your sugar consumption. Here are a few suggestions:

Make healthy substitutions. Substitute sparkling water for soda, a bowl of frozen fruit instead of ice cream, one slice of your favorite cheese instead of cake, a piece of fruit instead of pie. Clear your kitchen of sweets and donâ&#x20AC;&#x2122;t purchase them. Instead, you can enjoy a dessert when you are away from home. Split dessert with a friend when out and enjoying a treat. Slowly savor each bite when you do eat a treat. Reduce or eliminate the amount of sugar called for in recipes.

2: Balance your carbs Carbohydrates have a big impact on your blood sugar levels, but you donâ&#x20AC;&#x2122;t have to avoid them. You just need to be smart about what types of carbs you eat and how you balance them in the rest of your diet. Simple vs. complex carbs Carbohydrates include simple sugars and complex starches and fibers. Your body breaks down carbohydrates into glucose (blood sugar), which is the fuel for your cells. Simple carbohydrates: Includes fruits and some vegetables, which in their natural form offer vitamins, minerals, and fiber. Simple

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carbs also include processed and refined foods, or “empty carbs,” with little nutritional value, such as soda, candy, snack foods, and white products such as white flour and white rice. Complex carbohydrates (also called slow-release carbs): Found in starchy vegetables, legumes, and whole grains such as whole grain brown rice, millet, quinoa and steel cut or rolled oats. Complex carbs take longer to digest, which helps you stay full longer and keeps your blood sugar level more even.

bulk, is the part of plants that your body can’t digest. Fiber is found in fruits, vegetables, whole grains, beans, nuts and seeds. In general, the more natural and unprocessed the food, the higher it is in fiber. Fiber’s role in preventing and controlling diabetes: Improves your blood sugar control and thus may reduce the risk of diabetes. Fiber intake is associated with a lower risk of heart disease. Fiber helps you feel full, so may even promote weight loss.

Tips for balancing carbohydrates Eat brown rice instead of white rice, steel-cut oats instead of processed cereals or instant oatmeal, or whole-grain bread instead of white bread. Balance your meals with all the food groups and make veggies the largest part of the meal. Eating carbs along with protein or a little fat helps reduce the impact on your blood sugar levels. Reduce how much soda and juice you drink. Switch to water or mineral water with a little juice mixed in instead. Eat sweet potatoes or winter squash instead of white potatoes. Choose a bran muffin over a croissant or pastry. Why fiber matters Fiber, also called roughage or

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3: Establish regular eating habits Regular eating habits are especially important for diabetics. Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack. Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help

you have energy as well as steady blood sugar levels. Eat small meals at regular times. It is helpful to eat 3 small meals plus 3 snacks spread out through the day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check. Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to

eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next. Listen to your body. It takes a little time for your brain to get the message that you’ve had enough to eat, so stop eating when you feel 80% full. Wait 20 minutes. If you’re still hungry, you can choose to have a little more. Keep portion sizes under control Making sure you do not eat too many calories is important in any healthy diet, but it is especially important for diabetics. Controlling your portion sizes is key to controlling calories: Divide your plate into 3 parts: ½, ¼, ¼. Fill half of your plate with non-starchy veggies (greens, broccoli, cauliflower, mushrooms, peppers, carrots, turnips, etc.). Split the other half of your plate into two equal parts, filling one with protein and the other with a starchy carbohydrate (rice, potatoes, pasta, whole-grain bread). Aim for a protein serving of around 3 oz., which is about the size of a deck of cards for meat. Animal protein is more calorie dense, so it is important to really pay attention to how much you are eating. Keep servings of starchy carbs to ½ cup. One serving of starchy carbohydrate is ½ cup cooked rice or pasta, which is about the size of half of a baseball.

Start your meals with veggies, which will help fill you up and give you lots of nutrients. Save half of restaurant meals for later. When out at a restaurant, ask the server to put half the meal on your plate and pack the other half to go. Read labels on foods, so you can understand how many servings and portions are in items.

4: Choose fats wisely Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have some health benefits. But all fats are high in calories, so you should always watch your portion sizes. Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you. Healthy fats – The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary

sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

5: Make your kitchen diabetes friendly What you keep in your kitchen can either help or hurt your diabetes diet efforts. There are some foods that you should keep around and readily available and other foods that are best kept out of sight and out of your cupboards! A 3-step plan for making your kitchen diabetes friendly: Step 1:

Out of sight, out of mind. Get rid of all the unhealthy, nutrient-scarce foods in your pantry, refrigerator, and cupboards. This includes cookies, pastries, candies, sugary cereals, high-fat lunch and deli meats, fried foods, chips, cream-based foods, full-fat dairy products, juice, and sodas. When they aren’t readily available, you will eat less of them. Step 2:

Organize your food storage spaces. Stock your kitchen so you can see what you have available to eat and cook with. Keep everything visible and easy to access, so you can better plan your meals and

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grab healthy snacks quickly. Step 3:

Stock up on healthy, appetizing foods.

Fruit –

Keep a large fruit bowl filled and in sight on a table or counter. Fruits are high in fiber and vitamins, plus they are colorful and pretty to look at. You can also keep frozen berries for smoothies or to add to yogurt. They also help curb your sweet tooth!

Vegetables – Cut up vegetables, such as bell peppers, tomatoes, jicama, celery, and carrots, and keep them in plastic bags or containers for easy snack choices. They also taste great with hummus, a dip that has some protein and good fats in it. Also stock your freezer with your favorite veggies. This way you always have easy access to veggies to add to meals.

Nuts and seeds – Keep a variety of nuts and seeds on hand. They stay nice and fresh when kept in the freezer or refrigerator. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.

Grains – It is best to keep only slow release carbohydrates around. This means: grains such as brown rice, quinoa, millet, and pearled barley. Also stock up on whole grain, high-fiber cereals, breads, and pastas in your

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kitchen. You can line your shelves with glass jars filled with different varieties of grains. Tips for sticking with a diabetes-friendly diet plan First and foremost, take small, manageable steps. Choose two or three things you want to work on. Once you feel you have mastered those you can move on to two or three more steps towards a healthier diet. Here are some tips for making the transition easier and supporting yourself so you stick with these changes.

Pamper your senses. Taste isn’t the only sensory pleasure. Look to the other senses— touch, sound, smell, sight— for indulgence. Fill your house with plants and flowers, get a massage, take a long shower, listen to your favorite music, play with a pet, sit in the garden, or light scented candles. When

you feel pampered and indulged, you are less likely to turn to food for comfort.

Eat with others. Make meals a social experience. Increase the pleasure of the meal through the company and the whole experience, not just from

the amount you eat. Be mindful about who you share your meals with and find those friend who encourage and support you in what you are aiming to do. If you have friends who are not a good influence around food, then you can choose to do other activities with them that don’t involve eating.

Get enough rest. If you’re tired, your body will crave sugar and other quick energy fixes. This can easily lead to overeating, rising and falling blood sugar levels, and mood swings. Get to bed on time and try taking a short nap if you are overly exhausted.

Get to the root of your reasons for eating. Ask yourself, am I hungry for food or am I feeling hunger for something else, such as comfort? If the latter, try getting comfort through other means. Ask for a hug from a loved one, curl up with a cup of hot tea and a great book or your favuorite movie, light some candles and take a bubble bath, or call a friend who makes you laugh. There are many ways to satisfy your need for comfort that don’t involve food. You just need to find what works for you. EF

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HEALTH CARE millions of men, womE veryday, en and children, participate in sports and sport related activities. Some of the most frequent injuries related to such activities affect the skin. Besides, athletes spend more time in the sun, sweat more, shower more and certain areas of the body are under friction for several hours a day. They are more exposed to ‘the elements’ (sun, rain, wind, snow, dirt) and pollutants (smog, pollution, chlorine). Most of these ailments are simple enough, but they can affect an athlete’s performance by causing pain or irritation; and many are conta-

gious, leaving an entire team vulnerable. Some of these skin conditions can also lead to loss of practice time and individual athlete disqualification. This article hopes to educate readers on skin ailments commonly affecting sporty and athletic individuals, and how to care for them in a simple, inexpensive and easy-to-follow routine.

Infections: An athlete’s skin is an ideal breeding ground for infection of all kinds. This is because of the warm sweaty nature of your skin, and your dirt-clogged pores. Any

scratches or injuries on the surface of the skin, only make matters worse. Athletes involved in contact sports seem to be the worst hit. Wrestlers are prone to ‘Ringworm’ infection of the body (a fungal infection), and herpetic whitlow of the fingers (an extremely contagious viral infection). Athelete’s foot is a fungal infection of the feet and toe gaps. It festers in individuals with sweaty feet. Fungal infections are also common in the groin (Jock itch), underarm areas and toe nails. Viral warts on the feet are common among swimmers, but can occur in any athlete who walks barefoot in common shower areas or uses unclean gym mats. Warts can be extremely

ed, MD

By Dr. Sunaina Hame

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painful, and tend to recur despite treatment. Scrum strep is a bacterial infection which is common in rugby players and athletes who spend a lot of time in sea water (surfers and divers). This bacteria can also create kidney infections, which require hospitalization. The infected areas are red, sore and have pus which looks like honey crusts. Water-sport athletes are especially vulnerable to some very unusual bacterial infections, which may require months of treatment with antibiotics. They are even vulnerable to sea lice (Seabatherâ&#x20AC;&#x2122;s eruption), bikini bottom and swimmers ear (both are bacterial infections). Long hours spent under the sun or at high altitudes can trigger cold sores of the lips and mouth. Shared mouthpieces can spread the infection among several members of a team, a veritable nightmare for any athlete or coach! Scabies and lice breakouts are terribly itchy, and can disqualify an entire team.

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Pimples are common from the constant sweating, and boils can appear on the back and scalp from the pressure and rubbing of helmets, chin straps, golf bags and other equipment.

Unusual bumps and growths: Any athlete whose skin rubs repetitively under their ill-fitting props and equipment is likely to develop lumps and bumps on their skin, at those specific areas. These bumps are caused by thickened skin tissue. Some of these can become painful, and if left untreated for years, they can turn into tumors. Blisters, corns and calluses usually occur on the palms, soles, elbows, knees and knuckles. Joggerâ&#x20AC;&#x2122;s toe is a bruise under the toe nails, from ill-fitting shoes and sudden stops in motion. Athletes and bodybuilders are also likely to develop stretch marks on their shoulders, knees and thighs.

Sun burns and the risk of skin cancer: Outdoor athletes probably constitute the most high-risk group in terms of exposure to ultraviolet radiation. While the light skinned races are more vulnerable to skin cancers, even the dark skinned races can develop non-cancerous tumors and growths which can be hard to treat. Contrary to popular belief, winter and aquatic athletes are at higher risk for radiation induced tumors, as water and snow reflect much more sunlight. Repeated episodes of bad sunburns can increase the cancer risk of

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any person. Moreover, sweating increases the chances of a sunburn. A painful sunburn can keep a sportsman off practice for several days. Moles that increase in size, itch, bleed or change colour must be immediately screened for cancer. Cyclists, marathon runners and swimmers are especially unfortunate, as they do not often get the time to reapply their sunscreen. Studies reveal that most athletes do not use sunscreen at all, and the ones who do, tend to forget applying sunscreen to their lips, ears and back of the neck. Certain medications can also make the skin more sensitive to sunlight, so team doctors need to keep this in mind.

Itches and Allergies: These are rare, but athletes have known to be allergic to their equipment, especially metals, rubbers, fiberglass and chemicals in cleaning materials (footwear, wetsuits, goggles, mouthpieces, sports tapes, racquet handles etc). Allergies are itchy, and the rashes look red and oozy. Outdoor sportsmen also risk insect bites and stings. Such allergies can be debilitating. Swimmers can have very dry skin, and dry skin is itchy and allergy-prone.

Sports related skin injuries:

Friction (from equipment or the inherent nature of the sport) can cause chafing, scratches, blisters, corns, calluses, bruising (black heel), bald skin patches, and ingrown hair and nails in those areas of the skin that come under the highest friction and tensile forces. The author would like to make a special mention with regard to the use and abuse of anabolic steroids. It is well known that these drugs cause liver damage, heart attacks, high blood pressure, strokes and mood swings. From a dermatological perspective, they can cause balding, acne, facial hair growth in women, male breasts, and stretch marks. Use of shared needles is strongly condemned in the era of HIV.

Skin care for athletes: Sun protection in the form of water resistant sunscreens with SPF 50 or above is an absolute essential. Certain areas like the cheeks, nose, lips and ears can be covered with a zinc-oxide and calamine based paste, which acts as a physical barrier to sunlight. Use lip balms which have sunscreen in it. Sunscreen must be reapplied every 90 minutes. Protective clothing, custom-made felt-lined footwear, and professionally fit sports gear can help an athlete avoid friction injuries. For prolonged exercise, consider a second set of shoes which you can switch to halfway through the session. It is important to bathe after every game or practice session using mild and fragrance free soaps and shampoos. This is especially important for swimmers. Wear plastic footwear to common shower areas, and do not share soaps, towels, combs or protective mouthpieces. Keep your hair and toes dry. Use antifungal

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dusting powders on your armpits, groins, buttocks and feet. Swimmers need to use moisturizers liberally. Choose products which are labeled as ‘allergen-free’, ‘non-comedogenic’ (do not cause acne) and ‘dermatologically tested’. Use hand and foot creams which contain urea or glycolic acid; this will keep your skin soft and take care of corns and calluses. Toe nails must be cut straight (and not rounded). Cleanse your face regularly using face-wipe tissues and anti-acne cleansers. Gym equipment needs to be wiped regularly with diluted hydrogen peroxide or alcohol. Training garments, including socks and undergarments must be washed after every session, and dried in strong sunlight. Athletes who come in contact with sand (eg, beach volleyball), should only play in sand which is free from animal feces. It is helpful to run a quick ‘self examination’ of your skin, especially on your hands and feet, every day, at the end of a game or training session. Do not neglect any skin rash or itches, and report to your team doctor, who can

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refer you to a dermatologist. This is especially important to prevent a breakout of infestation in your entire team. Outdoor athletes need to always carry plenty of sunscreen and insect repellants. Women athletes must always wear a sports bra for support, and to avoid nipple burns. If an athlete has had a bad allergic reaction to an insect bite, a second bite could prove to be fatal. Your team doctor must warn you about this, and you can consult a dermatologist regarding

immunotherapy injections. Swimmers must always use cap and goggles to protect their hair and eyes. Use fog free padded goggles from Speedo (model 750127). If you suspect an allergic reaction to your gear, visit a dermatologist for a patch test to confirm the same, and learn about alternatives. Injuries and allergies must be tended to immediately, in order to ensure an athlete’s undivided concentration and optimum performance. Massages and physiotherapy must only be administered by trained professionals. Drink plenty of water, and consume sports drinks only when needed, and only with the approval of your trainer.

Skin care products you must avoid if you are an athlete or athletically inclined: Any products containing animal parts (or lanolin), fragrance, Hydroquinone (skin bleaching ingredient), mineral oil, lead, mercury, parabens, and skin care products which contain human placenta tissue. EF Dr. Sunaina Hameed, MD,

is a Bangalore based Consultant Dermatologist. She specializes in Aesthetic Dermatology, and is a Graduate from Kasturba Medical College, Manipal.

ASK OBI thing is wrong with this routine. I’ve asked some friends and acquaintances for ideas but I figure nobody would know as good as an expert on nutrition and health such as yourself Obi.

A: If your goal is to bulk up then I would advise you to incorporate more carbohydrates in your diet and increase your calorie intake to about 3500 to 3700 calories. I would have my macronutrients ratio for my carbs at 55 to 60 percent. I would also decrease my cardiovascular training and possibly cut it in half. If you are doing 45 minutes of cardio a day

Obi Obadike

for 4 days a week then I would cut it down to 25 minutes for 3 days a

is one of the world’s top male fitness models in the fitness industry. He is a fitness expert for more than 10 fitness magazines globally. He is also a MusclePharm sponsored athlete and the WBFF Pro Male Fitness Model World Champion. To contact Obi,

week.

visit: www.obiobadike.com

routine. If you are lifting 60 per-

The main advice I would give to you is you need to consume more calories if your goal is to bulk up more. You need to also increase the weight in your weight-training cent of your maximum weight in

Q: Obi, what is the best type of protein to take?

A: The best type of protein to take is ‘whey protein’ because it quickly digests through your body and one of its main functions is to stimulate protein synthesis. It is best to be used after workouts to help increase amino acids in the blood which are taken up by the muscles to increase lean muscle mass and help repair the muscle. Whey protein comes in three different forms: concentrates, isolates and hydrolysates. Hydrolysates are predigested partially hydrolyzed whey protein and this type of protein is more easily absorbed in the body. Isolates are typically processed to remove the fat and lactose and is usually lower in bioactivated compounds. Concentrates contain a low level of fat and cholesterol but a higher level of carbohydrates in the form of lactose and a higher bioactivated compound. EF

all of your weight-training exer-

Q: Hello Obi my name is Jake. What should I do to eat to efficiently bulk up? I’ve been “bulking” for the past month almost but really all I’ve been doing is lifting 4 days a week with minimal cardio so I can rest my muscles as much as possible and I’ve been eating a ton of fats, carbs, and proteins. I’ve pretty much just been eating

cises then I would increase your weight to 75 to 80 percent of your maximum weight in all of your exercises. I would also decrease your repetitions from 12 reps to 6 to 8 reps. If you can incorporate this information in your diet and training I am sure this will definitely help you in your goal in bulking

Got a Question? Drop your mail to :

obi@extrafitmag.com

up.

whenever I can and as much as I can, but I can’t help but feel some-

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GLAMFIT

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Inside-Out

By Amrit Dhaliwal

A n ancient idea that persists to modern

times is that we admire beauty because people are naturally drawn to what is good. Eating beauty foods, that draw out toxins from the body, promote muscular regeneration and glorify the skin, not only makes us look beautiful on the outside, but gives our bodies the nutrition and good health we need. Bombarded by youthful ads, ever evolving skincare systems, the latest anti-aging treatments, corrective make up techniques, better lotions and improved potions, we live in a media constructed world that emphasizes clear skin. Itâ&#x20AC;&#x2122;s our visual barometer measuring youth, health, vitality, balance and nourishment. Nutritional foods are often overlooked. And more than often, the simple lessons of eating good foods, drinking lots of water, getting plenty of rest and exercise are not part of a personâ&#x20AC;&#x2122;s skin care equation.

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Life catches up with all of us; stress, fluctuating hormones, lack of sleep, poor nutrition, and a built up of toxic elements in our bodies play havoc with us all. Our skin is our internal mirror and it’s time to take a good hard look at what we eat in order to and put ‘health into beauty’! With my diverse background in cosmetology, fitness and nutrition I have come to understand the power of food. Looking good, feeling good and eating good are all embedded in the core concept of GlamFit Beauty. You are what you eat!

1. Omega 3’s:

Fish, fish, fish is your skin’s saving grace! Steelhead Wild Alaskan Salmon is one of the best gifts you can give your skin. Loaded with Omega-3 fatty acids it reduces inflammation, redness, wrinkles and sagginess at the cellular level. Salmon’s nutrients help keep the skin smooth, soft and silky. My number one GlamFit Beauty secret is to eat salmon at least 3 times a week. Your skin and smile will radiate a beautiful glow.

2. Berries:

Blueberries, raspberries, blackberries, strawberries, acai berry are amongst the top super berries. Their antioxidant, ant aging, and anti-inflammatory effects protect you from premature aging. Eat at least a half-cup of fruit with breakfast, in yogurt, fruit salads, or mix

“ Let food be thy medicine, thy medicine shall be the food.” HIPPOCRATES

My Signature GlamFit Superfoods will not only put the glow back in your skin, but rejuvenate you from head to toe. Drop weight, cinch up your waist line, and feeling ten years younger are goals that everyone can attain by adding these super foods to your health, vitality and beauty conscious lifestyle . So let’s get rid of the clutter, give ourselves a break, breathe and simplify our beauty regimen. It’s a New Year a New You and a New Beauty! GLAMFIT BEAUTY!!

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3. Kiwi:

them with skinenhancing nuts like walnuts, almonds, and pumpkin seeds. The possibilities of fresh, healthy, on the go snacks are endless.

A fantastic source of vitamin C and other anti-aging antioxidants like vitamin E, potassium, folic acid and chromium. Kiwi offers beauty benefits from stimulating collagen synthesis to maintaining healthy bones and teeth to protecting against wrinkles and premature aging. This fuzzy green fruit is leading the way as the next great anti-aging agent for skin rejuvenation, even more than green tea! In my opinion, everyone should be adding kiwis to their diet about 4-5 times a week. Cutting them in half, and spooning the fruit out of its fuzzy cup is an easy way to eat them as they make a quick and good for your skin mid afternoon snack.

4. Sweet Potatoes: The secret is out; sweet potatoes will give you a big boost of beauty-enhancing beta-carotene, a fat-soluble pigment found in many orange vegetables and fruits. It’s a powerful antioxidant that protects our cells by destroying the free radicals that can damage skin cells and cause age-related disorders. The body converts beta-carotene to vitamin A, keeping the skin smooth and firm. Superfoods at its best, sweet potatoes are also an excellent source of Vitamin C and E. “Remember to look for the ‘ACE’ vitamins: A to help prevent aging, C to promote clarity, and E to protect against the environment.” (Bobbi Brown).Voila’ even Bobbi Brown will say add a small sweet potato 5-7 times a week and your complexion will thank you.

5. Walnuts: Everyone should be eating more nuts. Hailed as the king of nuts, walnuts are the only type of nut that contains a significant amount of beauty-enhancing omega-3 fatty acids. They also provide vitamin E, a fat-soluble antioxidant that helps protect cells from free-radical damage and is associated with beautiful skin. Smooth skin tone, healthy hair, vibrant eyes, and strong bones can all be attributed to the dominant nutrients found in walnuts. Add a small handful of walnuts daily to your diet. Unsalted, unroasted almonds and pumpkin seeds are another great source rich in Vitamin E, which make a great mix with the king of nuts, and a crunchy and delicious ingredient in salads.

6. Low-Fat Yogurt: Yogurt is the only dairy good for your complexion. The probiotic bacteria in yogurt is very important for healthy,

radiant skin, improving the immune system and killing bacteria that causes acne and other skin problems. The calcium in yogurt provides strong nails, beautiful smiles, while zinc creates collagen providing the structural support in skin. Treat yourself to this beauty cup once a day. Maybe even add some berries and nuts like I do.

7. Spinach: One of the original super foods, spinach is an exceptional must have for radiant skin. It contains a significant amount of betacarotene, vitamin C, K, and several B vitamins, magnesium, iron, calcium, potassium, zinc, dietary fiber, and omega-3 fatty acids, make it a wonderfully nutrient-dense vegetable. Spinach should be eaten raw or lightly steamed to preserve the skin power ingredients.

8. Tomatoes: Although this usage isn’t as common as it used to be, ‘tomato’ is slang for an attractive woman and a ‘hot-tomato’ for a veryattractive woman. Fact being a tomato has a lot of beauty ingredients and is one of the healthiest foods available! One cup of tomatoes contains over 57 percent of Vitamin C, over 22 percent of Vitamin A, and over 10 percent Vitamin K. It’s loaded in minerals, B vitamins and vitamin E. It is also very high in lycopene – the phytochemical that gives the tomato its red colour, and is known to be among the most potent anti-aging antioxidants.

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The fruitâ&#x20AC;&#x2122;s bright colour tells you everything you need to know. The lycopene in tomatoes is actually more easily absorbed by the body after it is processed into juice and pureed into sauces. Add tomatoes to your daily salads or combine it with other fruits and vegetables in your daily, fresh pressed juices.

9. Citrus foods: Grapefruit is one of my favourite citrus fruits I eat for breakfast every morning. Like other citrus fruits, grapefruit is rich in vitamin C necessary for collagen production. But grapefruit is different from other citrus fruits because it has lycopene also found in tomatoes protecting against certain types of cancer. Grapefruits in turn protect our skin from UV damage. Since most visible signs of skin aging are the direct result of sun damage, this is one more layer of defense to add to your GlamFit skin-care regimen.

10. Dark Chocolate: The best kept secret in the beauty world, chocolate is good for you. High cocoa (60%) dark chocolate contains polyphenols and has potent antioxidant, anti-aging properties. Cocoa is rich in antioxidants, which regulate blood flow to the skin, leading to better hydration, protection against damage by free radicals and prevent wrinkles. Go ahead and indulge in some guiltless pleasure or maybe even melt some dark chocolate and dip your strawberries for an extra dose of GlamFit Beauty.

11. Water: Water is the single most important element for cellular integrity and yes, water is your GlamFit Beauty drink. Guzzle on this magic god-given beverage like a fish and watch your skin improve. Water moisturizes your skin from the deeper layers within and in no time will show you that flawless, radiant complexion on the outside. Glam your water with slices of lemons, limes, mint, and cucumbers for some added flavour. I try to drink at least 4 L/day. EF

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Notes

Healthy skin is a lifestyle shift! Eat organic foods rich in vitamins, minerals, fiber Incorporate regular exercise Breathe deeply and minimize stressors. Detox 2-3 times/year Hydrate, hydrate, hydrate

Amrit Dhaliwal is recognized as one of the worldâ&#x20AC;&#x2122;s first [ethnic] Indian pro-fitness models. She has achieved worldwide success through appearances in numerous magazines and ad campaigns. Her combined experience in diagnostic sciences, fitness, modeling, aesthetics, and business has made Amrit a visionary in Fashion Forward Fitness. For more about Amrit, visit www.amritinc.com

fun, I answer without any hesita-

more advanced you will become.

tion – dancing! I love to dance and

Before you know it, you will have a

it is perhaps the most effortless

stunning physique along with the

way to get fit and actually have

moves that will make everyone sit

fun doing it.

down and stare. One thing you want to keep in mind while per-

Just take a look at the dancer’s

forming dance aerobics or danc-

body regardless to whether it’s a

ing steps that involve jumping or

male or a female dancer. Danc-

else hopping, is that you want to

er’s body is fit, lean and much

wear supporting shoes. Tennis

toned; legs are sculpted, arms are

shoes are good, dancing shoes

jiggle-free and stomachs are fat-

are ideal. When you perform

free and defined. I am not even

dance aerobics, which you must

talking about their stamina and

position in the floor, thus remove

incredible cardio-vascular abili-

the shoes. Removing the shoes

ties. Most importantly, though, it is

will boot over excess weight, and

so much fun and variety.

make it easier for you to slide. Just make sure you are safe doing

Natalia Muntean,

International Model, Writer, Fitness, Nutrition and Beauty Expert, answers your questions.

Q: Dear Natalia, I would like to

You can choose any dance style

that.

your heart desires. It can be a contemporary style or Latin

Once you start a dance aerobic

ballroom, it can belly-dancing,

routine you can work toward

Bollywood or Hip-Hop, the choices

loosen those rigid muscles, as

are endless. And to add more fun

well as move to relieve excessive

to it you can do it with a partner!.

stress. While performing stretch exercises make sure to relax and

Some of the best exercises is

breathe intensely. Avoid bounc-

dancing and dance aerobics. The

ing while stretches, as well find

exercises down through the years

a comfort zone that works best

have proven to present welcom-

for your body. If you perform the

ing results. Expressive dance

proper set of dance aerobics

approaches, along with physi-

and dance steps you can burn

to spice my cardio up?

cal allowances often come from

calories, increase heart rate,

dancing and dance aerobics.

enhance cardiovascular health,

Thank you,

Dance aerobics as well as dance

burn fat, and augment the body

Hilda

has proven many times to reduce

that it will look stunning in as little as two weeks. Of course, you will

A: Dear Hilda, Thank you for

stress. Once you reduce stress you will start feeling better, which

not reach the best effect until you

your question.

will move you to work toward your

consistently continue workout rou-

goals. One of the advantages of

tines. So, put your dancing shoes

Whenever I get asked about

dance aerobics and dancing is

on and get dancing! Stay Fit and Healthy, EF

know what kind of cardio is your favourite, what do you do keep it from boredom? I don’t like to work out on a treadmill and the weather is not always great here in Qatar. Could you please advise on how

cardio and what do I do to keep it

that the more you practice, the

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MMA

ADFC: The Champion is ...

Shamil Abdurahimov

and sweat filled Zayed B lood Sports City’s tennis complex,

as the third round of Abu Dhabi Fighting Championship featured action-packed fight card with several knock out bouts and much awaited one million Dirham title fight between Shamil Abdurahimov and Marcos Oliveira. Shamil Abdurahimov took just one 80 ExtraFit

minute and 56 seconds to see off Brazilian rival Marcos Oliviera, landing himself the ADFC’s first ever championship belt and bagging himself a Dhs1 million prize in the bargain. Fronting the press room donning the spectacular championship belt, Shamil was in a celebratory mood after his first round victory over Marcos Oliveira.

The post fight press-conference was cut short after a melee broke out in the media room, both fighters camps came to blows after what seemed like a trivial misunderstanding. Marcos, congratulating the new ADFC champion, appeared to be heckled – momentary losing his cool before some order was restored.

Oliveria, the Abu Dhabi resident, was clearly distraught at the loss. Shamil collects a cool pay day of AED 1,000,000 and is set to defend his crown against a yet to be named opponent as he sets his sights on cementing his position at the top of the ADFC, â&#x20AC;&#x153;I will fight any and all championsâ&#x20AC;?, he added. Also celebrating victories were Stave Economou, who made light work of the MMA veteran Bob Sapp, whilst local hero rose above the odds to finish highly fancied Russian Malik Omarov. In the other feature fight, Titiana Van Polanen knocked out her female rival Outi Louhimo in what capped off a historic and exciting fight card at Zayed Sports City in Abu Dhabi.

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Shamil Abdulrahimov

Vs.

Marcos Oliveira Titiana Van Polanen

Vs.

Outi Louhimo Ali Mohammed Ahli

Vs.

Malik Omarov Bob Sapp

Vs.

Stav Economou Simeon Thorensen

Vs.

Seydina Seck Lee Wieczorek

Vs.

David Maille Shane Omer

Vs.

Nayeb Hezam Shamhal Kerimov

Vs.

Abbas Zahiri Beslan Isaev

Vs.

Valentino Petrescu

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Shamil Abdulrahimov is the first ever ADFC Open-weight Champion. Shamil won the fight at 1 minute 56 seconds into the 1st round by TKO due to strikes Titiana Van Polanen is the winner at 2 minutes & 27 seconds into the 1st round by TKO (Punches)

Ali Ahli won at 14 seconds into the 2nd round by TKO due to strikes

Stav won at 1 minute 45 seconds into the 1st round by TKO strikes At 2 minutes & 2 seconds into the first round, Seydina is the winner by the way of Knock Out (Punch) At 26 seconds into the first round, Lee Wieczorek is the winner by TKO to strikes

At 1 minute into the 2nd round, Shane won by the way of TKO (Knee Injury)

Shamkhal Kerimov is the winner,Â at 1 minute & 4 seconds into the first round, by the way of Â Submission (Armbar) At 2 minutes & 24 seconds into the first round, Beslan is the winner by the way of a Submission(Rear-Naked-Choke)

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TOP GEAR

NEW

HARLEY-DAVIDSON

BLACKLINE

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Custom Softail Features New Fuel Tank Styling and Split Drag Handlebars

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as wire, hard as iron and L ean dark as a tar road at midnight, the new Blackline motorcycle is a Harley-Davidson Softail model pared to the bone. A rebellious creation of the Custom movement, the Blackline celebrates three fundamental elements of motorcycling: mechanical beauty, internal combustion, and the long black line of the road ahead. The Blackline balances allegiance with rebellion, discarding previous conventions of colour and chrome for a Custom look that’s honest, functional and attainable. Visual elements of the original bobber movement are combined with the

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raw, hand-hewn style embraced by today’s young custom builders. The Blackline throws new fuel on a fire that burns across generations, an unquenchable desire to ride. Lean and Tight Stripped to the legal limit, the Blackline keeps decorative trim and lighting spare. The rear fender is bobbed high-and-tight over a slim, 144mm tyre that emphasises an authentic hardtail profile. The compact headlight and speedometer are tucked low into the wide, FX front end, and

there’s just enough shine to make the black parts look blacker. Black-rimmed laced wheels complete a look that’s tough, tempered and undeniably HarleyDavidson. The styling spotlight shines on a Big Twin engine dressed in black and silver, and on a fuel tank shaved smooth and low. Aboard the Blackline, the rider hugs the frame on the lowest two-up seat ever offered by Harley-Davidson, and reaches high for new Split Drag handlebars that bolt right to the top triple-clamp. The Softail chassis utilises

rear suspension control provided by coil-over shock absorbers mounted horizontally along the

frame rails below the powertrain, where they are out of sight. So while the swingarm section replicates the lines of a vintage hardtail frame, the Blackline delivers suspension performance and handling that are thoroughly modern. The internally counter-balanced Twin Cam 96B engine is rigid-mounted within the frame, creating a solid connection between rider and power that moves the motorcycle to enhance the emotional riding experience.

Key features of the 2011 Blackline include: NEW Powertrain styling Powertrain is finished in gloss black powdercoat on the rocker box covers, the crankcase, the outer primary cover, and the transmission side cover. The cylinders are silver powdercoat with machined highlights. The derby cover and timing covers are chromed. Rigid-mounted, counter-balanced Twin Cam 96B

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V-Twin engine with Electronic Sequential Port Fuel Injection (ESPFI), rated at 125 Nm /92 ft. lbs. peak torque at 3250 rpm. 6-Speed Cruise Drive Transmission. NEW Oval air cleaner cover in brilliant chrome. NEW Black Denim powdercoat frame and swingarm. NEW Profile Laced Aluminum wheels with black anodized rims. Front wheel is 21 x 2.15 inches; rear wheel is 16 x 3 inches. Dunlop D402 tires are MH90-21 front and MU85B16 rear. NEW FX front end with black powdercoat triple clamps and black painted fork lowers. NEW Split Drag internally-wired handlebars mount directly to the top triple clamp. NEW Asymmetric 18.9 litre Softail fuel tank is clean on the left side, with low profile fuel cap on the right. Die cast “Blackline” trim panel flowing down the center of the tank is just high enough to cover the fuel pump hardware. NEW Analog speedometer on a triple-clamp mount that also holds indicator lights. LCD screen on the speedometer includes low-fuel warning and “distance to empty” display function. NEW Bobbed rear fender with combination stop/tail/turn lights in black housings, and a new composite license plate holder and 88 ExtraFit

light module that mounts on the lower edge of the fender. NEW Raw forged rear fender supports are finished in Black Denim powdercoat. NEW Deep two-piece seat and passenger pillion. Laden rider seat height is 660mm, the lowest two-up seat offered by HarleyDavidson. Gap between the nose of seat and fuel tank exposes the top of the frame. NEW 146mm-diameter headlamp in gloss black shell. Polished forward foot controls. Over/under chrome shotgun exhaust. Security Package with Anti-lock Braking System and Smart Security System EF

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THE NEW HARLEY-DAVIDSON® BLACKLINE™ Softail® Stripped to the Core

Lean as wire, hard as iron and dark as a tar road at midnight - introducing the BlacklineTM motorcycle, Harley-Davidson’s new Softail® model. Celebrating three fundamental elements of motorcycling: mechanical beauty, internal combustion, and the long black line of the road ahead, the BlacklineTM balances both allegiance with rebellion, discarding conventions, creating a custom look that’s honest, functional and attainable.

To test ride the NEW Harley-Davidson® Blackline™ contact your local Harley-Davidson® dealership.

Harley-Davidson速 Qatar NBK Compound , Oyster Shell Roundabout, Al Wakra, Qatar +974 463 2429 / +974 463 2428 www.harleydavidson-qatar.com

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TOP GEAR

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The new-generation C-Class Energetic: new, dynamic appearance inside and out

Extended:

nine new assistance systems for more safety

Efficient: new engines with up to 31 percent lower fuel consumption

Experience: new generation of telematics with internet access

Successful: more than one million units of the current series sold since March 2007

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he new C-Class to be T launched in spring 2011 is a comprehensive modernisation. The front and rear sections of this bestselling model have a more striking design. Together with the optional, high-resolution colour display in the instrument cluster, the new dashboard with its elegant, grained surface and prominent decorative trim emphasises the premium character of the interior. Fuel consumption has been lowered by up to 31 percent. Efficiency-enhancing

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measures include new engines, the improved 7G-TRONIC PLUS automatic transmission and the ECO start/stop function, which will available on selected engines in the Middle East later in the year. Ten new driving assistance systems ranging from ATTENTION ASSIST drowsiness detection to DISTRONIC PLUS proximity control are now available for this model series. The new-generation telematics include internet access and a 3D navigation display with plastic city views.

â&#x20AC;&#x153;In terms of drive and protection systems the new-generation C-Class offers the same comfort and safety as our luxury models. And with numerous high-grade features in the interior that remind one of the new CLS, the C-Class sets completely new standards in its segment with respect to perceived value and quality,â&#x20AC;? says Frank Bernthaler, Sales & Marketing Director, Mercedes-Benz Cars, Middle East & Levant. This interior modernisation is supplemented with a new telematics generation

that not only includes completely redesigned displays, but also makes onboard internet access available. A total of more than 2000 new components distinguish the latest generation of the Mercedes-Benz C-Class from its predecessor. The Middle East market launch will take place from March 2011. In addition to the standard appointments â&#x20AC;&#x201C; which now include a leather steering wheel â&#x20AC;&#x201C; the two designs and equipment lines ELEGANCE and AVANTGARDE are the basis for the individualisation programme of the C-Class. The two lines are now even more readily distinguishable from each other.

The C-Class is the highest-selling model series, and therefore of particular importance for Mercedes-Benz. The current series has found well over one million buyers worldwide since its launch in March 2007. Since the introduction of the first C-Class in 1982 (then known as the model 190), Mercedes-Benz has sold more than 8.5 million vehicles in total in this segment. In 2010 too, the C-Class has repeatedly won top places in the registration statistics. Dynamic, resolute, self-assured: the exterior The front bumper has a more expressive and dynamic contours, the front section being brought closer to the brandâ&#x20AC;&#x2122;s new design idiom. This starts with a more prominent radiator grille surround. The central air intake opens out upwards in a V-shape, forming a visual base unit for the radiator grille. Pronounced side sections extend from the sporty V-shape at the centre of the bumper. Continuing beneath the headlamps, these sections blend into the feature lines along the vehicle flanks, linking the front section with the sides. The side air inlets in the bumper are positioned low down, giving the car a more road-hugging appearance. The Saloon now has a new aluminium bonnet, which contributes to weight reduction and therefore fuel efficiency. Its contour in the area of the headlamps and radiator grille emphasises the V-shape of the front section more heavily than before. In conjunction with the newly designed headlamps, this gives the front section a more resolute impression. The shape of the clear-lens headlamps has been modified to create a more dynamic and resolute impression, and to act together with the bonnet, radiator grille and bumper to emphasise the V-shape of the front section. This impression is reinforced by both the exterior form of the headlamps and the interior of the housings. The headlamps show their modernity by precision and an interplay between matt and high-sheen areas. The halogen headlamps are arranged in the classic way, with low beam on the outside, high beam on the inside and the indicators neatly arranged in the outer corner formed with the front wing. If the optional bi-xenon headlamps with the Intelligent Light System (ILS) are specified, the impression of depth is reinforced by a row of lighting modules. A position light with a distinctive C-shape emphasises the night design. Behind it is a cornering light extending to the main headlamp module on the outside. All three levels are connected by a transverse strip extending through the complete headlamp interior with dark contrasts, shiny areas and matt areas. A visual base in the lower section of the ExtraFit 95

headlamp is formed by a horizontal broadband LED indicator unit. The horizontal LED daytime running lamps in the bumper also make the C-Class unmistakable from a distance. In the case of the rear bumper, the light-catching contours and dividing lines have been modified to emphasise the width of the Saloon even more strongly. This change is particularly obvious in the more steeply rising course of the side light-catching contours towards the tail lights. A continuous lightcatching contour at the upper end of the rear bumper extends into the flanks to connect the rear end with the sides to emphasise

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the sporty character of the rear aspect. In the facelifted model, the tail lights are even more neatly integrated into the rear section by a continuous covering lens. The characteristic surface meander is now on the inside of the light, and reminiscent of preceding model series. The particular impression of depth is achieved by a centrally located LED indicator, which appears to float in front of the red upper and lower light bands with their more deeply set LEDs. The tail lights have a particularly high recognition factor in the dark. The aerodynamics of the C-Class are the mark of the bodyshellâ&#x20AC;&#x2122;s efficiency.

With a Cd figure of 0.26 it not only sets the benchmark in its class, but also glides through the wind better than most compact cars with its drag area of Cd x A = 0.57 sq. m. Sporty, high-quality interior The main focus of the design work in the interior was on restyling the dashboard with its integrated screen and new surface grain. The touch surfaces of the controls are now also more finely detailed and galvanised. A stepped extension to the instrument cluster now also accommodates the central display. The instrument cluster and a discreet light-catching contour continue

into the front passenger side. The central, trapezoidal air vents and the round vents on the outside are highlighted in detail by galvanised trim. The large section of trim is an important part of the newly designed dashboard. This extends from the centre air vents across the front passenger side to the outer air vent, while the lower edge of the upper dashboard section continues into the beltlines of the door panels with a new surface grain. The control panel of the newgeneration communication and information unit has keys with high-gloss surface inserts. The combination of keys, high-gloss areas and a new knurled wheel design accentuates the higher perceived value of the interior. In conjunction with the new telematics generation, the facelifted CClass is also available with an optional, highresolution col-

our display in the instrument cluster. The premium character of the interior is underlined by the newgeneration steering wheel, which was introduced with the new CLS and is now available in the sporty AVANTGARDE line for the C-Class. The steering wheel with its chromed central spoke stylishly accentuates the sporty atmosphere in the C‑Class. The ELEGANCE and AVANTGARDE lines are more readily distinguishable from each other. This has been partly achieved by new trim in matt ash wood or walnut (ELEGANCE), or dark aluminium or black ash wood (AVANTGARDE). Stand features in the ELEGANCE line include luxury head restraints whose side bolsters can be adjusted as required. More power, lower consumption: the engines A reduction of up to 31 percent has been achieved in fuel consumption. All the rear-wheel drive C-Class models are equipped with the ECO start/stop function as standard, with these models to be in-

troduced to the Middle East at a later date. All the engine variants are now classed as BlueEFFICIENCY units, showing that they are particularly efficient and environmentally compatible in their use of fuel. In future all automatic versions will feature the furtherdeveloped 7G-TRONIC PLUS seven-speed automatic transmission. In addition, the overall ratio of all new powertrain variants has been optimised for fuel economy. All the petrol engines in the model series have direct injection. One of the highlights is the introduction of the new V6 petrol engine with its innovative and highly efficient BlueDIRECT process in the C 350 BlueEFFICIENCY. The quantum leap in efficiency is particularly well illustrated by the six-cylinder unit: Power has increased considerably, the C 350 BlueEFFICIENCY delivering 225 kW (306 hp) and 370 Nm (previously 215 kW/292 hp and 365 Nm). Fuel consumption has been significantly reduced, however: the C 350 BlueEFFICIENCY has a mean consumption of 6.8 litres per 100 km – 1.5 litres or 31 percent less than the preceding C 350 model. The four-cylinder petrol engines, which made a great evolutionary leap forward in 2009 and all feature direct injection and turbocharging, excel with high performance and exemplary economy. All C-Class petrol models at a glance

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BE = BlueEFFICIENCY, * figures for automatic transmission, manual transmission in brackets Figures for Saloon Figures for Saloon; model range in Germany, this may vary from country to country

Warning and intervening: the new driving assistance systems With a total of nine new driving assistance systems ranging from ATTENTION ASSIST drowsiness detection to DISTRONIC PLUS proximity control, the C-Class reaches a new level in safety. The assistance systems are based on the latest radar, camera and sensor technology, and cover frequent accident causes such as driving too closely, fatigue and darkness. The new assistance systems, some of which only warn and some which actively intervene in hazardous situations, at a glance:

Adaptive Highbeam Assist Active Lane Keeping Assist Active Blind Spot Assist ATTENTION ASSIST DISTRONIC PLUS

Parking guidance including PARKTRONIC PRE-SAFE速 Brake Lane Keeping Assist Blind Spot Assist

More operating comfort, better connectivity: new-generation telematics The new C-Class also sees the debut of a new telematics generation which will also be gradually introduced in other model series. Major new features include greater operating convenience, larger displays, telephone directory transfer, display of SMS messages, wireless music reproduction via Bluetooth and a USB interface now accommodated in the centre armrest. The multimedia system COMAND Online now provides internet ac-

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cess for the first time. When the car is stationary, customers are able to browse freely or surf to a Mercedes-Benz Online service whose pages load particularly rapidly and are also easy to use while on the move. The integrated services include weather information and a special destination search via Google, as well as the option of downloading a route that has been previously configured on a PC using Google Maps and sent to the car. The navigation system

of COMAND Online also has added functions. New features include a 3D display with plastic city views. Also new: routes covered can be recorded and repeated later, specific personal destinations can be imported via an SD card and four alternative routes can be displayed on the navigation map, one of them a particularly economical variation. EF

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